Greatest GIFT

Faith, God's Wisdom, journey to healthy living, Life and dreams

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Peak Fasting

I finally broke the plateau hurdle in my weight loss journey! Aside from losing the two pound gain from the 2017 Christmas holidays, which got me back to 105 pounds. I maintained this weight since late 2015 when I started losing weight and plateaued at 105 lbs.

It’s very true, the last 5 pounds are the hardest to lose. Either I was not mentally ready to get lower than 105 or my mind is playing games with me.

wp-1507945080633..jpgThis is me at 105 lbs. last year before the holidays. It looks like I look okay. My BMI was 21.2 which is considered a normal weight. What makes me get rattled is when I go to my primary doctor and my cardiologist for my checkup, I seemed to gain an additional 5 or 6 lbs. each time they weigh me in! So for them, I am 110 or 111 lbs. which is ridiculous. I still am considered normal weight for my height, but it seems unfair. Whatever the weight that registered at the doctor’s office scale is what they go by and record on their office chart. And they don’t pay attention when I say my weight is lower than that! One assistant said: “you must have eaten a lot before you got here.” No lady, it’s all the clothes I’m wearing! No sympathy I’m telling you! LOL

On the positive side of things, I am so thrilled that I am 2.6 pounds away from my goal of 100 pounds! My BMI is 20.7. The less weight I can lose, my BP will go down more and my heart would not work as hard.

What really helped me to get past the diet plateau, was the peak fasting or intermittent fasting. When I started my weight loss journey, I did not know anything about peak fasting. I was losing weight by counting calories then, which tremendously helped a lot. Weighing the food we eat had educated me and my husband and reality sets in as to why people gain weight. The bad carbs are the greatest culprit of all. Anything with sugar triple your chance of gaining unwanted weight. And so does saturated and trans fat. Anything heavy in weight, like sweet potatoes to grapefruit to meat ribs with bones, we would remove the parts that will not be eaten when we use the food scale. Or else they will add up to the gram count!  152 grams of half of a medium size grapefruit is 64 calories already.  Sweet potatoes at 51 grams is 77 calories.



They seem small in calorie numbers, but when we add the other foods to the list, they add up to the daily food budget. I’ve learned to truly lose weight, and still able to consume variety of foods good for me is to weigh my food. To maintain my weight is to learn how to eyeball the amount of my daily food intake and learn to adjust when I gain an ounce or two or a pound based on what the food scale has taught me.


This was my lunch one day at 353 calories. I can eat tons of veggies without hurting my food budget.


This is 465 calories. Sweet Potatoes and the pork ribs provided the most calories on one lunch this week.


I had a bowl of organic popping corn to the lunch mix. My lunch for today, Sunday was 284 calories including the popcorn. Bowl of popcorn is 69 calories at 19 grams. Panseared seabass was so delicious with tomatoes, red peppers and red onions. My sides were organic garbanzo beans and pearled couscous. I can only have 21 grams of pearl couscous which is not very much in a very small serving cup. And it’s already 75 calories taken away from my daily calorie budget. We did not know couscous would steal the calorie show. They are as bad in calorie count as white rice!  The lunch was so good though! Mediterranean diet at its best! And the kitchen still smells so good!

Most of my daily breakfast consists of veggie and fruit smoothies which always meet my daily fiber requirements together with veggie salads. This week I’ve added some organic apple with a tablespoon of peanut butter. 20180128_193850.jpg

Today, for my morning snack, I had this delicious crispy noodle and nut mix. For a very small cup of this to die for snack, it cost me 131 calories! I cheated on this one and I added a little more so it was more than 131 calories. But I just had to have it.

I do moderate treadmill walking most days which helps reduce the calorie budget. I drink 8 glasses of water everyday. My last meal is always lunch, then I start with my peak fasting.







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Intermittent Fasting, weight loss and Christmas holidays

Ahhhhh, the holidays are finally over! A month of holiday celebration was somehow a hurdle with losing or maintaining weight; but thankfully, I only gained two pounds total since yesterday, New Year’s Day!

I got so used in doing intermittent fasting and it helps on days before and after Thanksgiving, Christmas and New Year; the reason why I was able to control my weight. The calorie counting I incorporated during those times that I have to lose 20 pounds when I started changing my lifestyle habits, has given me the heads up when I was facing with all those glorious holiday foods. I knew that if I ate more than the calories that I have been used to, I will gain the following day. But I’ve learned also that if I ate less the next day of gaining some ounces or a pound, without being hungry as I fast, the following day, I would lose the calories I gained. That’s how I was able to maintain my weight. FB_IMG_1513610750289.jpg

I’ve learned that our body system can adapt to changes in eating habits, so if I feed my body less, it would be happy and content. The lessons I’ve learned as I am realizing it now is if I trained my system to eat less processed sugar, like cakes, cookies, chocolates, ice cream, pies; my system will adapt and would not anymore clamor for those types of food. The biggest dilemma for me is if I start tasting them again on holidays, and they are so attractive during the holidays, my digestion process seems to want to betray me and dislike the taste of the natural sweetness of the whole foods such as fruits. It doesn’t help, too, that most of the best fruits are not in abundance during the winter season of holidays galore.

Well, I promised myself that today, I’m starting to nip it in the bud, start to eat less and less simple sugar again, replace them with smoothies and more veggie salads, which get my energy in a better level, and control my hunger pangs and to get back to working out.FB_IMG_1513610843289.jpg

How sight and smell relate to digestion


“At first glance — or sniff — the digestive link between your eyes, nose, and stomach sounds a tad weird. But think about it: How many times has the sight or scent of something yummy like a simmering stew or baking bread set your tummy rumbling?

The sight of an appetizing dish or the aroma (actually scent molecules bouncing against the nasal tissues) sends signals to your brain: “Good stuff on the way.” As a result, your brain — the quintessential message center — shoots out impulses that


  • Make your mouth water.


  • Make your stomach contract (hunger pangs).


  • Make intestinal glands start leaking digestive chemicals.

All that from a little look and sniff. Imagine what happens when you actually take a bite!

Tasting and chewing in the digestion process

You know that small bag of potato chips you have stashed way at the back of your desk drawer? Well, dig it out and take a chip.

As the chip hits your tongue, your mouth acts as though someone had thrown the “on” switch in a fun house.


  • Your teeth chew, breaking the chip into small manageable pieces.


  • Your salivary glands release a watery liquid (saliva) to compact the chip into a mushy bundle (a bolus in digestive-geek speak) that can slide easily down your throat on a stream of saliva.


  • Enzymes (which you can think of as digestive catalysts in this case) in the saliva begin to digest carbohydrates in the chip.


  • Your tongue lifts to push the whole ball of wax . . . no, bolus, back toward the pharynx, the opening from your mouth to your esophagus, and then through a muscular valve called the upper esophageal sphincter, which opens to allow the food through. In other words, you’re about to swallow.”



Just One Bad Meal Can Mess with Your Health

Morgan Spurlock’s documentary Super Size Me was one of the first to vividly demonstrate the consequences of trying to sustain yourself on a diet of fast food. After just four weeks, Spurlock’s health had deteriorated to the point that his physician warned him he was putting his life in serious jeopardy if he continued the experiment.
But as the featured study showed, it doesn’t take a virtual month to experience the health effects of a poor diet. In fact, the changes happen after just one meal, according to research published in the Journal of the American College of Cardiology.

When you eat a meal high in unhealthy fats and sugar, the sugar causes a large spike in your blood-sugar levels called “post-prandial hyperglycemia.” In the long term this can lead to an increased risk of heart attack, but there are short-term effects as well, such as:

Your tissue becomes inflamed (as occurs when it is infected)
Your blood vessels constrict
Damaging free radicals are generated
Your blood pressure may rise higher than normal
A surge and drop in insulin may leave you feeling hungry soon after your meal

The good news is that eating a healthy meal helps your body return to its normal, optimal state, even after just one. Study author James O’Keefe of the Mid America Heart Institute in Kansas City, Missouri told TIME:

“Your health and vigor, at a very basic level, are as good as your last meal.”



I experienced this poor diet effect when I ate a meal high in unhealthy fats and sodium, one night when we went to see a movie last month before Christmas week in a theatre, where they serve food inside the auditorium. I thought to myself, it was only for one night, it would not hurt me, but it did. I felt so restless in bed and I had chest pains. I lost the calories I gained from it two days after I got back to eating my healthy homemade meals, but it surely proved that foods served in restaurants are not the best quality foods that your body definitely does not need. I can even tell now which restaurants we would go to and their foods will give me heartburn. Of course, after going twice, and it’s still doing the same result after I ate their food, there is something in their ingredients that do not agree with the human body’s digestion. For one thing, to gain profits, they serve you with the cheapest ingredients combine with trans fats and high in salt and hidden sugar, it’s a stomach catastrophe waiting to happen. Overtime, when you keep eating fast foods, you will develop all kinds of  maladies:  illness · sickness · disease · infection · ailment · disorder · complaint · indisposition · affliction · infirmity · syndrome · bug · virus – you name it!wp-1508636809959..jpg

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Maintenance Monday

20171016_160157.jpgAfter the weekend, Monday is a good day to start getting the weight down to at least where I feel my weight loss effort is a success! Not that I gained some extra pounds since the last time I blogged my weight progress. At this stage of my conscious food mindfulness, I would say if I gained a pound or two, it’s quite easy to lose the unwanted pounds because it’s not much.

What is hard for me now is to lose that last 5 pounds. My body seems to not want to let go. Today, I started using again the small cups I’ve used when I started this weight loss journey. I have tons of those small cup sizes and I know I will not ran out. The challenge is how long will I be able to stick to the calorie counting. What’s nice is I do not have to weigh my food by using my food scale. The length of time that I’ve used it to lose 16 pounds, which is about 6 months, I’ve mastered the tedious food weighing technique.

I’ve gained 30 pounds through the years, and getting down to where I am now, was a 4 year struggle, and the hardest is eating less than my usual intake. It took me to so many researches and guides to healthy lifestyle changes. I’ve learned that the unwanted pounds I was carrying led me to borderline hypertension stage 1. I initially took the precaution of taking prescribed blood pressure medication but eventually it manifested some awful side effects. I was described different kinds, and the end result was the same. The pestering side effects; and I’m not about to take another medication to cure the side effects!

There must be a better way, and there was, a natural way to lowering and controlling the blood pressure from escalating. Losing weight and plant-based food – a Dash and Paleo lifestyle eating. I don’t think of it as a diet but a lifestyle overhaul. Adapting Intermittent  Fasting at the same time made weight loss a success. To this day, Intermittent Fasting for me is a way of life. Giving the digestive system a chance to rest has given my body to repair itself.


Homemade cooking is the best way to lose weight and control what gets into my body. I’ve mostly used organic ingredients. Today I’ve made this dish – It’s a pastured raised ground veal. I cooked it with some white onions, garlic, 2 tablespoons of scallions and some green pepper with some lime juice. Stir fry them together, until meat is cooked.  I bought the veal at Whole Foods and it’s already pre-mixed with Taco seasoning which are all natural. It’s Gluten free, although I do not have a problem with gluten, and there’s no MSG added and no nitrates. It’s manufactured by Strauss free raised. It has natural spices, paprika salt, cottonseed oil. It would be good with organic tortilla, but it’s good with brown rice as well.

“Veal is enriched with vitamin B. This vitamin is essential for energy and healthy metabolism. Other than vitamin B, veal is a rich source of vitamin B-12, thiamine, riboflavin, niacin, and pantothenic acid. People who consume beef on regular basis can easily switch to a smarter and healthy choice with veal. People living with a strict calorie regimen, still get a taste of life with veal as it delivers only 179 calories from a 3 ounce top round cut. There is no difference in the calorie segment for the people eating beef or any kind of other red meat.”  Source:

I don’t eat very much red meat. I try to vary my everyday homemade Protein menu: fish, seafood, poultry, some white meat, and once in a while steak. Everyday, we have our morning veggie and fruit smoothie; and our meal always have a veggie salad to the mix.

20171016_160411.jpgI’ve also made today Chayote with wild caught Shrimps from Whole Foods. I cooked it with onions, garlic and tomatoes and added some chicken broth and some salt (I use coarse Kosher) to taste. When the Chayote is well cooked, I added the Shrimps and cooked for about an additional 5 to 10 minutes and it was ready to serve. It was delicious! “Chayote is a gourd plant, eaten in similar fashion to the summer squash, cucumbers and melons. You can add raw chayote to salads or cook them in meat or vegetarian dishes. … Chayote can also help support weight loss efforts, as it is low in calories and fibrous. Furthermore, chayote is a rich source of dietary fiber, antioxidants, iron, manganese, phosphorus, zinc, potassium, copper and vitamins B1, B2, B6 and C. Another strong suit of this vegetable is its folate content, which is helpful for cell division and DNA synthesis.” Source:

20171016_160504.jpgIf I want some rice with the meal, I always make organic Brown Rice mixed with tri-color organic Quinoa. “Health benefits of brown rice include better functioning of cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of cholesterol, stress, mental depression and skin disorders.” Source: Organic Facts  I only eat a cup of Brown Rice/Quinoa as it’s not low in calories. If I eat more, I will gain weight.

“Researchers attribute the health benefits of quinoa to its complete nutritional makeup. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains almost twice as much fiber as most other grains. Quinoa contains Iron. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.” Source:



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Too much cholesterol

foods-high-cholesterolAccording to WEBMD, our body through our liver produces 75 percent of cholesterol that circulate in our blood. A normal level of cholesterol plays an important part in helping our cells do their proper jobs in our body system. 25 percent of cholesterol comes from our food. Therefore, when we eat foods high in cholesterol more than our body needs; and we eat them everyday, it can cause damage deep within our body. We don’t feel any symptoms when our body carries too much cholesterol, but over our life span, it can lead to a build up of plaque inside the arteries and narrows the space available for blood flow and can trigger heart disease. It’s pretty scary!


But there are ways to lower our body’s  cholesterol, thank goodness! First stop is to have our cholesterol level tested via blood testing at the doctor’s office. The results would show the levels of bad (LDL), good (HDL) and triglycerides.














Since I started this blog and has kept my weight down with the help of plant based eating, I have lowered my blood pressure and my last cholesterol test showed a low level because of the plant based foods I’ve become accustomed to. My intake of meat, poultry and seafood becomes my side dishes. I’m still into smoothies, apples, oranges, grapefruit which I eat in the morning after drinking a glass of water. I still drink eight glasses of water. Most especially, I still keep track and weigh myself daily before I start my day. If I gain a pound or maybe two, I eat more plant based and lesser simple carbs and less protein and I still do intermittent fasting.  If I am mindful of what I eat daily, keeping the weight down is easier nowadays.


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Calorie Awareness

People nowadays can easily consume more than 2,000 calories in one seating. With the abundance of restaurants and fast food chains, a person can easily devour more than 4,000 calories from eating breakfast and lunch or lunch and dinner in a day. If a person eat this much everyday, the weight gain is obvious. And if this person is not eating healthy, the person’s immune system would suffer and so does the rest of the person’s body organs and cells. Chronic diseases will follow suit.


This worth of breakfast food is 2,100 calories, according to The Upshot article on What 2,000 calories look like.


This lunch combination, or it can be for dinner,  is worth a whooping 2,670 calories.


This delicious meal just by itself without a soda or side dish and bread is 2,370 calories.

And when we dine out, we totally disregard the need to eat veggies and fruits that have so much nutrients and what our immune system is craving for. So, when we eat restaurant entrée and fast food, our digestive system is working so hard. If we are lucky, our body may get some protein in the process, but mostly bad fat and bad carbs that would add up to our waistline because that is where the bad food we had eaten would end up, while our immune system starve to death.

Ever since I’ve started using food scale and have been journaling my food intake for a year now,  I’ve noticed that my stomach has adjusted to the reduced calories I’ve been consuming each day.  I’ve mostly consumed foods eaten at home which I prepare and cook. Occasionally my hubby and I would venture and eat out at Whole Food’s food court or buy the ready made lunch/dinners they sell, which is heat and eat. Mostly, they are nutritious and not so high in calories. We’ve dined out occasionally on special occasion and I would go back to eating less the following day.

I’ve read that the way to accomplish this effect is to train your body to get used to accommodating smaller meals. Your stomach will adjust to proportions suitable for the needs of the average quantity of food you’re used to taking in, in a single serving. Over time, eating smaller-portioned meals reduces the size your stomach is accustomed to inflating during mealtime.

This is one of my measured food portion for lunch which consisted of Asparagus Risotto at 71 calories, a combo of wild Akeya rice and brown rice at 203 calories, baked chicken wings at 107 calories and 136 calories of Romaine and Avocado salad with cucumber and Siracha ranch dressing. The total calories for lunch that I have eaten was 517 calories. That day I had also consumed 301 calories of healthy breakfast cereal with strawberries mixed with plain Kefir. For snack I had an apple with peanut butter and some blackberries at 235 calories. For a year now, I’ve used smaller plates and bowls. For my drink, I always have 8 glasses of water consumed in a day, not counting my glass of Mineral Water I would drink for lunch almost everyday. Thankfully, Mineral Water is zero calories.

My total calories that day was 1,053.screenshot_2016-05-30-15-58-22.png

To maintain my weight, according to this plan, I have to eat 1,599 calories (for me this is a lot of calories)  and to lose weight, I have to eat less than 1,368 calories a day.

I can see now why I gained a lot of weight from dining out. I had eaten more than 1,599 calories. Knowledge is power definitely! Using a food scale now, it revealed to me that  it’s very easy to eat more than 2,000 calories or more in a day!

I’ve learned that veggies and fruits have lower calories. We can eat lots of veggies and fruits combined and it will not even make it to 2,000 calories. Amazing!

According to this article I’ve read, women who consume more fruit and vegetables have a healthier and more attractive glow than those who don’t, scientists have discovered.

Carotenoids – a type of pigment found in carrots, sweet potatoes, dark leafy greens and tomatoes, is credited with helping to protect against cancer.

People consuming diets rich in carotenoids are healthier and have lower death rate from a number of chronic illnesses.

The chemical can also work as antioxidants, aiding in the prevention of cancer.

A recent study showed that eating at least seven portions of fresh fruit and vegetables a day was linked to a 42 per cent lower risk of death from all causes.

I’ve just read that: “A new study published in JAMA Oncology revealed four lifestyle choices that can reduce the risk of breast cancer. Staying away from smoking, keeping a healthy weight, limiting alcohol intake and avoiding hormone therapies after menopause can lower your risk of getting breast cancer by 30 percent.”


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More Sunny Days


The weather is changing and I can feel the change in my mood and body. I am getting more motivated to do some light workouts nowadays. My diet remains the same as usual, the green smoothies seem to be as perfect to have than winter time. Though, I kept up with preparing it almost everyday during winter. Best of all, I’ve maintained my weight! Intermittent fasting is still a way of life, which I am so used to now.

However, Springtime is surely happy days. The sun always keeps me in a better mood. It indulges me to have a much better outlook. screenshot_2016-03-31-22-41-43-1.png

The time change this month had screwed up my sleeping habit and it’s only recently that my circadian rhythm finally is back to normal and I’m able to establish my inner clock to work in my favor again with regards to a restful sleep.

According to Dr. Mercola:

“A number of studies indicate that springing ahead to Daylight Saving Time (DST) may be hazardous to your health. Although the one-hour time change may seem minor, when it comes to your body’s internal clock, it actually is a big deal.

The latest study suggests turning your clock ahead for DST may set the stage for a small increased risk of heart attack the following day.1

The findings were published in the March 2013 edition of the American Journal of Cardiology.2 The study showed a small rise in heart attack rates the Sunday following the shift to DST, the Saturday night when you lose an hour.

However, the study showed a small tick downward the Sunday following the change back to standard time, when you gain an hour. Given that heart attacks appear to increase following the shorter night, it is reasonable that sleep deprivation may be to blame.

There are numerous studies showing the adverse health effects of sleep deprivation. But the studies involving one-hour time changes point to just how sensitive your body is to seemingly insignificant changes in your diurnal rhythms.

The lead researcher of the featured study speculates that a more significant result may be found with a larger sample size—the population in this study was quite small. When you consider these results in light of prior studies, the issue becomes more of a concern.”

Reading this made me realize that I had a lot more sleepless nights during the week after the time change or Spring Forward. When I can have a good and restful sleep, I can feel the goodness it brings to my mood and my body temperament. My blood pressure reading is good. I just wish that whoever is responsible for these time changes will stop changing the time. If I can choose, I want it to just stay on daylight saving time.


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Natural Human Growth Hormone


With this update, my current weight is 104.2, which I was able to maintain last holiday season due mainly to intermittent fasting. I’ve eaten more than usual during Christmas and New Year. But because of intermittent fasting, I was able to keep my weight down. I’ve gained a pound, but after the New Year, I’ve easily lost a pound and back with my usual calorie control healthy lifestyle.

I believe intermittent fasting is one of the most powerful interventions out there if you’re struggling with your weight and related health issues. One of the primary reasons for this is because it helps shift your body from burning sugar/carbs to burning fat as its primary fuel.

via Dr. Mercola

Breaking Down Fat

When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you’re not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones:

  • pancreas – glucagon
  • pituitary gland – growth hormone
  • pituitary gland – ACTH (adrenocorticotropic hormone)
  • adrenal gland – epinephrine (adrenaline)
  • thyroid gland – thyroid hormone

These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.

When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body’s prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.

The first line of defense in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules — this process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose.

In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose

Human growth hormone (HGH) plays a vital role is staying young, long after you’ve finished growing. HGH is a product of the pituitary gland, the master gland of the body. As the name implies, it promotes linear growth in children and adolescents. After the body stops growing taller, levels of HGH decline and often become very low in adult life.
Growth hormone helps burn fat, build muscle and fasting triggers the “growth hormone response”, which prevents you from losing muscle while you fast. Since your muscle is largely responsible for your metabolism, growth hormone also plays a large part
in keeping your metabolism elevated while you are fasting.

 Naturally Increased Growth Hormone

) When you sleep
2) When you are in a fasted state

Natural HGH Booster #3: A Sleep Mask

You release the most growth hormone while you sleep. Use a sleep mask to block out light, allowing melatonin, the sleep hormone, to surge, and get a deeper, more restorative sleep.

Scientific studies show fasting and intermittent fasting promote weight loss and burn belly fat, but have other important anti-aging health benefits, such as protecting the brain from degenerative diseases like Alzheimer’s, the Huffington Post reported.

Researchers say fasting and intermittent fasting keeps the brain from shrinking and protects it from stress. Fasting as little as eight days a year could have significant health benefits, even for older people and cancer patients.

Research conducted at the USC Davis School of Gerontology indicates that fasting for two to four days at a time can regenerate your entire immune system — especially for cancer patients undergoing chemotherapy.

“When you starve, the system tries to save energy, and one of the things it does is recycle a lot of the immune cells that are not needed, especially those that may be damaged,” said study author Dr. Valter Longo, a professor of gerontology.

Longo said fasting can be especially beneficial for older people (whose immune systems become damaged with age) and for cancer patients undergoing chemotherapy. “If you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system,” he said.

Boosts Human Growth Hormone 2,000%

Previous research from the Intermountain Medical Center Heart Institute in Utah indicates periodic fasting dramatically increases human growth hormone. In a recent study, men who fasted for 24 hours experienced a 2,000% spike in HGH, while women saw a 1,300% increase. Studies show fasting stabilizes blood sugar and improves cholesterol.

Fasting for an entire day or two at a time can be difficult for most people, but you can reap the anti-aging and weight loss benefits of calorie restriction through intermittent fasting, which calls for alternating days of feeding and fasting.

Intermittent fasting can slow down aging by limiting the oxidative and metabolic stresses that damage cells, the Wall Street Journal reported.

According to research by the National Institute on Aging (NIA), intermittent fasting is better than conventional dieting for fueling weight loss, improving brain health, and maintaining lean muscle mass. “Just as exercise makes muscles stronger, fasting makes the brain stronger,” said Dr. Mark Mattson, chief of the NIA’s neurosciences lab.

What’s more, this pattern of intermittent fasting helped the animals maintain their lean muscle mass even as they aged — the exact opposite of what happens to both animals and people as they get older.

Hugh Jackman Credits IF For Buff Wolverine Body

Similar experiments conducted on humans (alternating between days of normal eating and calorie restriction) showed the same effects. Dr. Mattson said fasting for short periods of time like 16 to 24 hours induces a state of stress in the body, which responds by releasing neurotrophic proteins that stimulate neurons and other cells.

Actor Hugh Jackman recently credited intermittent fasting for helping him achieve his rippling Wolverine body. Jackman, 45, said IF also gave him more energy and improved his sleep.

Hugh’s 16/8 intermittent fasting protocol involves doing all his eating for the day during an eight-hour window and then not eating at all (except for water) for 16 hours. Jackman typically consumes all his calories between 10 am and 6 pm. It’s an eating plan he follows even when he’s not training for a role.

(Marcola) I view intermittent fasting as a lifestyle, not a diet, and that includes making healthy food choices whenever you do eat. Also, proper nutrition becomes even more important when fasting, so you really want to address your food choices before you try fasting.

This includes minimizing carbs and replacing them with healthful fats, like coconut oil, olive oil, olives, butter, eggs, avocados, and nuts. It typically takes several weeks to shift to fat burning mode, but once you do, your cravings for unhealthy foods and carbs will automatically disappear. This is because you’re now actually able to burn your stored fat and don’t have to rely on new fast-burning carbs for fuel. Unfortunately, despite mounting evidence, many health practitioners are still reluctant to prescribe fasting to their patients

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White Coat and White Bloat Syndrome

I saw my cardiologist yesterday for my six months check up. The medical assistant was amazed that I’ve lost weight. She told me that my weight was 126 in May 2015. I told her that I was 121 that day she weigh me in. She said that different scale has different results. I was very surprised with her response because she did not point out that everything from my clothes to my shoes add up to the weight reading on the scale. I mentioned that to her and told her that when I weigh myself in the morning, I don’t have any clothes on to get my correct weight. Whitebloatsyndrome

Yesterday, I had to remove my sweater and my sandals so that at least my weight at the doctor’s office is not way too off from my weight in the morning. Being my appointment was in the afternoon, I had already eaten and had drank some water already. At least, the difference in my weight was about 4 pounds. The doctor’s office scale indicated I was 109 pounds, while my morning weigh in was 105.6 pounds.

I’ve realized, too, that when they take my blood pressure at my cardiologist office, my blood pressure was way too high. Yesterday my BP reading was 200/80. WhiteCoatHypertension5That was too high and inaccurate. The medical assistant and the doctor said that I may have a white coat hypertension. When I think about it now, I may surely be suffering with that kind of hypertension, but only at the cardiologist office. Another medical assistant took another reading and the systolic level went down to 168 which was still high. At my regular doctor, I never get that kind of very high blood pressure reading.WhiteCoatHypertension4

According to Wikipedia:

White coat hypertension, more commonly known as white coat syndrome, is a phenomenon in which patients exhibit a blood pressure level above the normal range, in a clinical setting, though they don’t exhibit it in other settings. It is believed that the phenomenon is due to anxiety that those afflicted experience, during a clinic visit.

The patient’s daytime ambulatory blood pressure is used as a reference as it takes into account ordinary levels of daily stress. Many problems have been incurred in the diagnosis and treatment of white coat hypertension.

The term “masked hypertension” can be used to describe the contrasting phenomenon, where a patient’s blood pressure is above the normal range during daily living, although it isn’t above the normal range when the patient is in a clinic setting.


In studies, white coat hypertension can be defined as the presence of a defined hypertensive average blood pressure in a clinic setting, although it isn’t present when the patient is in other settings. Diagnosis is made difficult as a result of the unreliable measures taken from the conventional methods of detection. These methods often involve an interface with health care professionals and frequently results are tarnished by a list of factors including variability in the individual’s blood pressure, technical inaccuracies, anxiety of the patient, recent ingestion of pressor substances, and talking, amongst many other factors. The most common measure of blood pressure is taken from a noninvasive instrument called a sphygmomanometer. “A survey showed that 96% of primary care physicians habitually use a cuff size too small,” adding to the difficulty in making an informed diagnosis. For such reasons, white coat hypertension cannot be diagnosed with a standard clinical visit. It can be reduced (but not eliminated) with automated blood pressure measurements over 15 to 20 minutes in a quiet part of the office or clinic.WhiteCoatHypertension6

Mayo Clinic explanation of white coat hypertension here at:

There must be something that is stressing me out every time I see my cardiologist. Thank goodness that I have a daily log of my blood pressure readings and my daily weight that I can show to my GP and my cardiologist for the correct BP readings at home. It’s frustrating because now doctors can email their patients their medical records and the patients will see what they have recorded at their end. I hate to say it, they are mostly wrong information and limited in scope. Mine showed a wrong height, wrong BP reading info and seem that it did not show what my cardiologist and I had conversed about my health progress.

He asked me what did I do to lose weight. I explained what regimen I have done which I have posted here on my blog. He seemed to be writing down the information. And he agreed that diet and the type of foods I have eaten in the past months helped me tremendously. He also concurred that blood pressure goes down when a person loses weight. He repeated that my heart is in good shape, very healthy according to the echocardiogram and the nuclear tests in May 2015; and he added that the pain I might have experienced in the past was probably gas from indigestion, which made sense. He commended me for taking a proactive role with my health.

There were minor findings from my nuclear test that he needs to monitor, so he wanted to see me in six months for another echocardiogram. I guess I only suffer white coat syndrome at the cardiologist office and not with my Primary Care Physician or come to think of it, if they don’t ask me to take a test or two for preventive care. I think I may have to pass this up next time they told me I’m due for a preventive assessment review.

Maybe because my cardiologist and his office are not in sync with my current health updates, I guess I feel frustrated and it is stressing me out in the back of my mind. Especially, when I viewed my current medical record with them yesterday. It looked like nothing has changed in my condition except my weight. I guess they do not have time to build a relationship with their patients being pretty busy with other patients. I guess I might just have to take this whole thing with a grain of salt.wpid-screenshot_2015-08-07-20-37-20-1.png

My overall health is really in my hands. I cannot depend on conventional doctors to take care of my health. I have to accept the facts that their medical records about me would be erroneous because no one really pay attention on correcting them and they based things on what their medical instruments tell them whether it’s wrong or not. I just have to leave it at that.  I have to take care of myself by continuously being proactive with my healthy eating habitsasparagus, reading articles about health from functional and alternative doctors and learn from them. If I keep on eating the right foods wpid-screenshot_2015-08-28-07-30-36-1.pngand eating less and do my daily intermittent fasting, intermittentfastingstaying away from most of the processed foods, drinking water, have a good night sleep schedule; my conventional doctors would just be saying on the back of their heads: “there goes my business!” Just leave them in wonderment. Really, when you’re ill and naïve about your health and uneducated, it’s easy for  conventional doctors to whip up any kind of diagnosis. It’s really trial and errors with them because they don’t really know you and your body personally.wpid-screenshot_2015-08-04-15-07-28-1.png

According to, there’s a way to avoid White Coat Syndrome:

  • From the evening before you go to the doctor, stop drinking water. If you have less water, you will have lower blood pressure. The only reason you’re not drinking water is so you can have a few uneventful doctor’s visits without the high blood pressure speech. If you do this, make sure you test yourself so you know you don’t have high blood pressure.
  • On the way to the doctor, listen to pleasant music. Smile. Enjoy life. Drive slowly. Do everything to be relaxed on the way to the doctor. Ignore the stresses of your life. Do not think or worry about white coat syndrome. What’s on your mind can have a huge effect on blood pressure, so it’s best to be relaxed as much as possible.
  • Walk slowly into the doctor’s office. Excessive physical exertion will raise blood pressure.
  • Stay relaxed the whole time at the doctor. Meditate. Smile at the world. Close your eyes. If you have somebody with you, fall asleep while you wait, which will make you very relaxed and lower blood pressure
  • After you get a normal blood pressure reading and avoided the high blood pressure speech, congratulate yourself on a job well done. You’ve conquered White Coat Syndrome on this visit.WhiteCoatHypertension3
  • Tell your doctor about your white coat syndrome. This is the most important step.The doctor’s job will be to determine how pervasive your white coat syndrome is. He calls it white coat hypertension, which is still just as serious as regular hypertension or high blood pressure. On one hand, your blood pressure may be normal during the rest of the day, which means blood pressure meds will give you hypotension (low blood pressure). On the other hand, high blood pressure during other stressful parts of the day (other than the doctor’s visit) may warrant treatment of white coat hypertension. In many cases, the doctor will still want to prescribe you blood pressure meds anyway because if you’re stressed from doctor’s visits, you’re probably suffering hypertension during the other stressful parts of your life. If you have other factors such as heart disease or overweight, your doctor might err on the side of caution and diagnose white coat hypertension. Your doctor will do what’s right for you. If he prescribes you meds anyway, it’s not a defeat. He’s doing you a favor in treating white coat hypertension.

And take a deep breath!

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Intermittent fasting and weight goal

I am just five pounds away from my weight goal and at this point, I am not really in a hurry to get there. After losing 17 pounds since June 8, 2015, I can now wear a size 4 and even some size 2 clothes! Most of the clothes I was wearing before losing weight were pleasantly bigger now for me. I love that feeling!

I am not strictly calorie counting anymore like daily use of weight goal app nor do I use food scale either. I pretty much know now how to gauge the food I would eat for the day and still lose ounces or maintain my current weight. I still drink 8 glasses of water each day which has tremendously helped me with my weight loss.

And most of all, which is so important, is I weigh myself every morning. This works for me years ago before I started gaining weight. When I was weighing myself daily, I was able to maintain my weight for years. When I stopped this important habit, my weight slowly crept up. I have learned this the hard way, just because I listened to all these online articles on the pros and cons of daily knowledge of your weight. Not all the things that these so called health experts are true, at least, in my case and what will work or not work for me. It’s good to read them and be updated, but I’ve learned to pick and choose what will work for me eventually.

My own body is my indicator. What surely has done wonders to my body organs and cells and immune system is eating more raw vegetables. Real organic foods have delivered the goodness to all areas of my body. I can feel it and I see it with my blood pressure readings and blood tests.


Intermittent fasting has done great things for me also. I am forever going to do this in my lifetime.


According to Dr. Joseph Mercola:

Timing Your Meals Can Significantly Boost Weight Loss Success

“There’s compelling evidence suggesting that when you eat morning, noon, and night, you increase your risk for both obesity and diabetes. Not only does this continuous grazing tend to lead to overeating in general, it also causes biological changes that result in metabolic dysfunction and subsequent weight gain and diminished health.

Our ancestors did not have access to food 24/7, and from a historical perspective it appears your body was designed for intermittent periods of fasting. In fact, a number of beneficial effects take place when you go for periods of time without eating. For the last couple of years, I’ve suggested an intermittent schedule that limits meals to a narrow window of six to eight hours a day — ideally by skipping breakfast, and having lunch be your first meal.

However, some people really struggle without breakfast, and I’ve more recently come to realize that you can skip breakfast or dinner — as long as you skip one of them. The key to remember is to only eat within a window of six to eight consecutive hours each day, and avoiding food for at least three hours before bedtime. However, due to the way your body generates energy from mitochondria production explained below, I am not convinced that it’s ideal to skip dinner. Another alternative is to have a very light meal as early as possible.”

What works for me as far as intermittent fasting goes and in which I have incorporated in my daily routine is my daily meal window is 5 to 6 hours and sometimes I stretched it to 7 hours, but rarely. Most of the time, I’m done eating for the day and starts my intermittent fasting at 4 pm. I eat breakfast and by 2 pm, I should have eaten my lunch. By 4 pm, I start drinking more water to fill me up. I am so used to not eating until the following day at most time by 10:30 am. I can pretty much tell if I maintain or lose ounces when I weigh myself the next day. My body loves this routine. Should I wake up feeling hungry, I would end my fasting earlier than usual and eat. At any rate, I’m able to fast for 18 hours daily.

Also from Dr. Mercola’s website, I pretty much follow his chart and his food pyramid below, but not necessarily to the letter. But I surely avoided a lot of processed foods and my daily meals mostly include grass fed meats, organic chicken and wild caught fish. For my grain, I mostly eat brown rice and have always included flax seeds, chia seeds and hemp seeds to my daily green juice. Last summer, I’ve eaten lots of strawberries, blueberries, raspberries and blackberries, all organic and eaten a lot of the power packed organic veggies. Since the season has changed and fruit choices are limited, I make sure I eat organic bananas and organic apples. I eat plenty of sunflower seeds. I have some Whole Food scones to treat myself once in a while or some of Whole Foods or HEB’s French Macarons. Or some whole grain bread or French Brioche. But I make sure I limit my sugar intake overall. My last blood test, my blood glucose reading was good. I want to keep it that good!



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Fall Season comes with Hopes and Dreams

My weight loss journey has been successful and I’m now down to 106.8 pounds. WordPressMy hubby, on the other hand, has finally reached his weight loss goal of 185 pounds. He is 6 feet and 1 inches tall. So he is now maintaining his weight. Losing weight has really given him a new leash on life and so do I. First and foremost, we feel good and healthy.wpid-2015-09-23-20-15-38-457.jpg It is really the quality of food we eat daily that determines the quality of life we will be leading. It is true what the health buffs and alternative doctors are preaching and teaching about eating plant based whole foods. They really do wonders in every aspect of our being. wpid-screenshot_2015-09-03-23-25-52-1.png Consumption of fruits and veggies do the body good and we have been feeling the good results from eating them. wpid-screenshot_2015-08-28-07-33-17-1.jpg Losing weight in a healthy way is really the answer to a better life.wpid-screenshot_2015-09-03-15-50-32-1.png I cannot emphasize enough the importance of this God given subsistence to prevent and cure what’s ailing us as a society, community or a group. It really starts from the inside out.wpid-screenshot_2015-08-14-13-23-27-1.png When we love and respect our body by taking care of it and knowing how it functions, it will reciprocate back by naturally repairing the cells and organs and our body’s immune system appreciates the caring we give it. wpid-screenshot_2015-08-28-07-30-19-1.png