Greatest GIFT – Naomi Jeremiah

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


Leave a comment

Fruits for Breakfast!

I took a break from doing veggie and fruit smoothies and celery juicing for breakfast first week of July this year. I could feel my system needed a change. I’m completely off from any prescribed BP medication since last year and I feel good without those horrible side effects that came with BP med! My cardiologist couldn’t agree more. He was happy with my BP readings without the medication in my system, but instead it’s with the help of plant based eating daily.

Spring 2019 was dealing mostly with sinus allergy that seemed like forever. I thought the sneezing and runny nose would be my company for a while there. Even with smoothies and juicing, the sinus battle continued. I’ve ordered from Amazon anything Elderberry, Echinacea, Vicks Vaporub and inhaler and humidifier.

Spring was a struggle; but the Spring sun was a relief. I always enjoy the Spring sun, way too beautiful.

Since I stopped juicing and drinking homemade smoothies, which I have done mostly since 2016, I’ve decided to try eating fruits for breakfast this summer. There’s abundance of fruits in summertime so I am taking advantage of the many fruit choices. Although, Winter last year and Spring 2019, I was consuming citrus like oranges, pumelos, grapefruits aside from eating apples.

Oatmeal was my favorite morning warm ups. I kept up with veggie salads as sides for lunch. My BP readings stayed down and good. I’ve maintained my weight and kept myself busy with organizing and getting rid of dust collectors and clutters.

When I started fruits only for breakfast, my energy heightened much better than doing smoothies and celery juice. I’ve realized, too, that when I juiced fruits, it did not agree with my system as I’ve lost the fiber my body needs. However, when I eat whole fruits; three or four small servings of different kinds of fruits, I feel great! With veggie salads, all organic, like arugula, different varieties of cucumbers, romaine, tomatoes, avocados for lunch and a main daily homemade dish of small serving of either fish, or lean chicken or lean meat, I am set for the next hours of intermittent fasting daily. I’ve incorporated IF since 2016 and my sleeping patterns and circadian rhythms are at its best! Sleep has always been sweet. Unless, something is worrying me or there are exciting events the next day that would keep me tossing and turning, most of my sleeping hours are so satisfying. I found out that by the time I am ready for bed, all the food I’ve eaten have almost been fully digested by the time I hit the bed, so all my system has to do is repairing and healing what needs to be healed in my body while I’m asleep. Eating fruits in the morning has lowered my blood pressure naturally, much better readings than with smoothies and juicing.

There are some days I’d get off IF when travelling or eating out. If I get lucky, and I did not eat restaurants’ foods which cause heartburn, my sleep will still be okay. Sometimes, I need that break, but the next day, I’d go back to my eating schedules to maintain my weight. It’s not easy especially when I splurge on some sweet desserts and bread. But I need to focus for the sake of my blood pressure.

As we get older, blood pressure spikes especially if we are not eating right. I’ve learned that high blood pressure leads to so many illnesses. It’s an indicator when something is wrong in our body. It’s a signal of some future events that are detrimental to our health. I’ve learned of this after thorough research and personal experiences when I started getting aware of this silent killer. High blood pressure almost always show up as one of the contributing factors to illnesses when diagnosed with heart disease, heart failure, stroke, diabetes, high cholesterol, kidney disease, Adrenal and thyroid disorders, sleep apnea as one of the few known causes associated with high blood pressure.

So, organic fruits for breakfast to the rescue! So many fruit choices, including bananas, apples, cherries… I love summer!

healing7

Advertisements


Leave a comment

Cold bedroom, best sleep!

This morning, I woke up and the room temperature was 62 degrees F. That is very cold for me. But when it’s cold in the bedroom, I always get the most relaxing, peaceful and long slumber. sleep7

I’ve been so fortunate for a while now that I am able to get a good shut eye, at least 7 to 8 hours of sleep. It was not always a great sleep in the past for me. I had trouble sleeping before and I would wake up tired.

Two years ago, I’ve decided to find ways to correct my sleeping habits in the hope that I can cure my insomnia or sleep disorder. Through the latter part of my adult life, good sleep was very hard to achieve.sleep2 I resorted into taking over the counter sleeping pills, and then switched into more natural sleep aid, like Melatonin and Valerian. They did not really help that much. From time to time when I was very tired, I would doze off and get maybe 4 to 6 hours of sleep. For one thing my mind was so active, mostly worrying about the next day’s work activity or maybe personal issues would interrupt my sleep.

 

The internet and cell phones did not help and when social media and smart phones came along, sleeping was a distraction more than a necessity. sleep9Especially when some research group was saying you don’t need to have an eight hour of sleep. It’s different in each individual. Not everybody have the same sleeping requirements. So that played in my mind and as long as I’d get to sleep, even just five hours a night, I will be okay. I did not have a sleeping schedule set. Whenever I feel sleepy, that was the time. But as time went by, the less sleep I was getting. I had to rely on over the counter sleeping medication on nights when I was so wide awake. My mind was going 100 miles per hour thinking of so many things.

On one of our vacation road trips, I found a book written by Dr. Don Colbert entitled The Bible Cure for Sleep Disorders. The book gave way for me to embark and research about achieving a natural way to get good sleep.

Work With Your Wake/Sleep Cycles
Going to bed and waking up at the same time each day can help to set a rhythm to your sleep cycle and prompt your body to recognize when rest time is approaching. A morning ritual such as meditation or yoga that reduces your stress can be extremely beneficial – and this can also be repeated before sleep.

Move your body earlier in the day and avoid anything too vigorous at night, if possible. Movement, particularly movement that gets the heart rate up or is physically exerting, typically activates the sympathetic nervous system making you alert and awake, and subsequently decreases your melatonin (sleep hormone) production. Instead, in the evening, allow yourself time to slow down, unwind and stimulate your sleep neurotransmitters. Around 60 to 90 minutes before sleep, turn off your “devices”, turn the lights down and maybe include some meditation or light reading. Finding sleep hygiene that works for you is incredibly important, but these are great starting points for everyone. from: https://www.foodmatters.com/article/when-sleep-is-elusive-getting-quality-rest?fbclid=IwAR2n_bPPRMTPltLnxchyez6DdCw09nZAl8m5oS-ftwXDDv2kSMigL4Kszpg

The first thing I’ve changed was my sleeping schedule. I started sleeping at the same time at night and waking up at the same time in the morning. It took time changing the bad sleeping habit. I found a good herbal sleep medicine at Sprouts. It’s called Deep Sleep.deepsleep2 It doesn’t have side effects deepsleepso it’s safe to use. With Deep Sleep, it helped me to make a transition from a poor quality of sleep to a rhythmic sleep cycle. I try not to take it every night if I don’t have to.  When I am very sleepy, I would skip it. sleep4

I made it a point to turn off my desktop computer two hours before bed. I give myself time to relax. I brush my teeth two hours before I go to bed as I find that brushing my teeth right before bed makes me wide awake.

What helps me to stay asleep is making sure that I’m done with my daily water intake, which is 8 glasses a day, about 4 to 5 hours before bed, and not eating before bedtime. That’s where my intermittent fasting works in my favor. I stopped eating by 4 to 5 pm at the latest. It settles my stomach and most of the food I’ve eaten have digested by the time I get to bed. I don’t experience heartburn that can interrupt with sleep. I don’t take any medication nor supplement I discovered could interrupt with my sleep. Celery juice and smoothies and vegetables and fruits had helped me settle my stomach at night.

“Set your smart thermostat to slowly lower your home’s temperature starting at dinner time and ending at 65 degrees when bedtime rolls around. This gradual loss of temperature and light can really help stoke the motivation to sleep.” https://www.menshealth.com/health/a25628788/how-to-get-more-sleep-expert/

In winter, I would turn off the central heat and by the time I’m in bed the bedroom is getting cold. During warm days, I set my air cooling thermostat to 68 degrees, but now that I know that I can have a good sleep at 62 degrees under three blankets and a thick comforter, I might settle for 65 degrees.

What I find so helpful that relaxes my mind is reading my daily Bible devotional before bed. As I meditate on God’s Word, my mind relaxes and what I have read about God’s goodness and faithfulness and His love for us completely take over my mind. Thankfulness and gratefulness to God clears my mind of worry, concern and fear and giving my burden to Him stop the mind from self-involved thoughts. Afterwards, I would do my deep breathing of 4-7-8 about 8 timesbreathing and I’m ready for a restful shut eye.

And If I get lucky, I might remember my dream that I usually have about the time I would wake up. And I remember a lot of my dreams since I no longer deprive myself of a much needed sleep every night. I actually have a sleep journal and it’s fun to go back and review what I wrote from time to time.

When I get to Stage 5 of my sleep, I can feel, when I wake up in the morning, that I had a restful, long and peaceful sleep and a deep sleep at that. I’m getting a lot of them lately, the cold weather must have aided as well.sleep3

“What is deep sleep and how much do we need of it?

Some studies have shown that your deep sleep should at least be 20% of your overall sleep. It means that since most adults need 8-9 hours of sleep, they will need about 1.6-1.8 hours of deep sleep to feel fully functional next day.”  from: newhealthadvisor.com

What stage of sleep is most important?

For a quick review of the four stages of sleep:
Stage 1 (N1): This is the lightest sleep, lasting as little as five minutes,…
Stage 2 (N2): This light sleep is also fairly easy to be awoken from,…
Stage 3 (N3; formerly N3 and N4): This is deep sleep, during which the body performs maintenance…
Stage 5: REM sleep is the only sleep stage in which we dream.

from: soundsleephealth.com   sleep

Why is REM sleep important?

REM sleep is important because it is the restorative part of our sleep cycle. Typically, you begin the sleep cycle with a period of non-REM sleep followed by a very short period of REM sleep.  from: azumio.com

How much sleep does an adult need?

An average adult needs between 7.5 and 8 hours of sleep per night.

Can you get too much deep sleep?

According to New Health Advisor, adults 18 and older need anywhere from 1.5-1.8 hours of deep sleep per night, which is about 20% of your overall sleep. Some people, however, may find they need more in order to feel fully rested. There’s no such thing as too much deep sleep.  from: eightsleep.com   sleep6


Leave a comment

The miracle of Celery Juice

Thanksgiving day 2018 came and gone and surprisingly, though I had an extra helping and went a little overboard with eats, my weight management did not suffer. I still do my intermittent fasting, my daily smoothies and veggie salads. With holidays, there are so many food temptations and I just can’t resist. Amazingly enough, I was able to maintain my weight, even with the extra calories from the Thanksgiving feast. I recently added Celery juicing because of the things I’ve read about it and the juicing benefits of celery.

celeryjuice

Organic celery is a staple in my fridge. I add it to my salads and cooking. There is this medical medium guru on Facebook that I follow and he faithfully promotes the healing benefits of celery juice. He said that celery has an incredible ability to create sweeping improvements for all kinds of health issues. He said that celery is truly the savior when it comes to chronic illness. He said it is most powerful to drink it alone. Aside from celery being an alkaline food, the health benefits are aplenty.celeryjuicebenefits2

In my case, it’s one of my food aids to naturally lower my blood pressure. It prevented constipation and amazingly aided with my weight. I see the difference in my weight scale.celeryjuicebenefits3

And yes, it helps with bloating. I don’t feel bloated like I feel water heavy, though I drink a lot of water each day. Celery contains Phthalides, phytonutrients that provides potential cardiovascular benefits. Celery phthalides can act as smooth muscle relaxants, most likely through their impact on the flow of calcium and potassium inside cells and related nervous system activity involved with muscle relaxation. Of course, relaxation of smooth muscles surrounding our blood vessels allows them to expand and the result is a lowering of blood pressure.

celeryjuicebenefits4

I drink celery juice first thing in the morning, and I wait about 30 to 45 minutes before I eat my breakfast. I combine 3 to 4 celery stalks, chopped, with some coconut water to aid in extracting the juice and I use the new, updated NutriBullet.

celeryjuicebenefitsI have not taken any blood pressure medications for almost a year now because of the very bad side effects. But because of the veggies (plus smoothies and celery juice) and fruits I eat everyday, and supplements of Fish Oil, Cholestoff, grape seed extract and olive leaf extract, I am able to get good BP readings.

And one thing that help with lowering my blood pressure is when I stopped adding salt when cooking. I don’t use table salt either. I try to buy food and condiments with a label indicating fewer milligrams of sodium, which we need and an essential nutrient in our body; as long as it’s not too much and excessive. I’ve learned that if we consume too much sodium, it can cause water retention, and our body may respond by raising our blood pressure to push the excess fluid and salt out of our system. Our heart is working hard, which is not normal, when our blood pressure is high and chest pain can occur.

“Humans are genetically programmed to eat ten times less sodium than we do now. Many so-called low-salt diets can actually be considered high-salt diets. That’s why it’s critical to understand what the concept of ‘normal’ is when it comes to sodium. Having a ‘normal’ salt intake can lead to a ‘normal’ blood pressure, which can contribute to us dying from all the ‘normal’ causes, like heart attacks and strokes. The American Heart Association recommends everyone consume less than 1,500 mg of sodium daily— that’s about three-quarters of a teaspoon of salt. The average American adult consumes more than double that amount about 3,500 mg daily. Reducing sodium consumption by just 15 percent worldwide could save millions of lives every year.

If we could cut our salt intake by about a half teaspoon a day, which is achievable by avoiding salty foods and not adding salt to our food, we might prevent 22 percent of stroke deaths and 16 percent of fatal heart attacks. That’s potentially more lives saved than if we were able to successfully treat people with blood pressure pills. Simply put, reducing salt is an easy at home intervention that may be more powerful than filling a prescription from the pharmacy. Up to ninety-two thousand American lives could be saved each year simply by eating less salt.”

Excerpts from: How Not To Die – Michael Greger, M.D.

celerybenefits

celerybenefits2

 

 


Leave a comment

Blood Pressure and Medications

 

systolicHigh blood pressure worries and frustrations in four years time had led me on a mission and a quest to find out about this notorious and scary hypertensive heart disease.

When I gained 35 extra pounds in a matter of five years of quitting my job and relocating, I’ve noticed I became very sluggish and I would feel tired even just after a shower.  I knew that I needed to do something about the changes I was feeling. For one thing, I did not even know that I gained so much weight. I’ve thrown caution to the wind, stopped weighing myself in the morning, enjoyed life and ate out a lot even if there was no special occasion. I’ve eaten sweet desserts way late in the evening, had some ice cream and junk snacks while enjoying internet browsing and watching movies. I was just having the greatest time of my life after working so long and hard in life. It was a time of junk foods that I did not even know were bad for me; and eating out and buying all kinds of processed foods, were part of finally arriving to a period and time that alarm clocks no longer ruled my life. I could be up almost all night, waking up late in the morning with no set sleep schedule. Hey, this was what life was all about after all!

Then came a warning sign. To compensate with bad eating habits, I would do my treadmill workout. At first I was able to still do high speed intensity and uphill workouts. But then one day, I had a bad fall while sort of running on our hallway to catch an important life event on video. It was a bad tumble on a hard concrete flooring, chest first. A few months later, when I felt okay to go back to exercising, I started feeling chest pains while tread milling. I would stop working out for days, and returned back when the pain was gone, but there was still the same nagging chest pains.

One night I woke up with this worse chest pain on my left side that my hubby had to take me to the emergency. Thank goodness, it was not a heart attack. However, the emergency doctor suggested that I see a cardiologist to be safe and sure that my heart is not weakening. The following day after seeing a cardiologist, he wrote me a prescription for Nitrostat to take as needed should I experience chest pains again. The cardio visit led to another visit as he wanted me to undergo some tests. I declined having one of them because of what was written about the possible bad reactions to the test. The doctor mentioned that my blood pressure was in a high range. He suggested that it might be the cause of my chest pains.

Knowing nothing about high blood pressure, I did not know where to start. But it led me to start researching about it. I’ve read that caffeine intake can elevate blood pressure. I stopped drinking tea and coffee, not even decaf, and the chest pains subsided. I read that I should buy a blood pressure monitor to help with knowing my blood pressure numbers at home. My first blood pressure monitor was giving me high systolic numbers but my diastolic numbers ever since was normal.

Getting frustrated and stressed out with worries about the high blood pressure, I finally saw a general practitioner who suggested that I start taking blood pressure medication. The first medication prescribed was Lisinopril. When I went back for 3 months check up, I told my doctor that I was experiencing bad night coughing. He then took me out of that and prescribed Benicar, but I had a bad sore throat and itching from taking it that I had to go back to my GP and he changed the BP prescription to Losartan. I stayed with Losartan for a while. This time I started with a Blood Pressure Log to keep track of my daily BP systolic and diastolic numbers and heart rates. And I bought a better and reliable BP monitor. My numbers were good and stayed in good range.

I make it a habit to take three months worth of BP log sheets each time I see my doctors. I have a white coat hypertension syndrome where my blood pressure systolic reading is higher at the doctor’s office. I used to wonder why, but I know now the reason. Everything is rush-rush in the doctors office. Taking blood pressure measurement should be done after 5 to 10 minutes of rest sitting down doing nothing.  Your upper left arm is at the same height as your heart, placing it on a table. The clinic assistant should not do anything or not talk to you or touch you to take your heart rate etc., while taking the measurement. These are not adhered at the doctors office. They don’t give you a chance to breathe if ever. You’re already stressed out being there and if they call your name right away while filling some paperwork for updates, your heart is already racing. Of course, in turn, your blood pressure reading undoubtedly has skyrocketed. This is what I tell them now after they take my measurement and my reading was high; and I show them my BP log sheets. I am right away vindicated. I don’t give them a chance to tell me to up my BP med dose just because.

Many people find that their blood pressure increases because of subconscious stress from confrontation with medical institutions and the staff working there. This is usually called “white coat hypertension”, that is, elevated blood pressure levels from just seeing the white lab coats doctors wear.
This is a common problem: a full 10-15% of people diagnosed with high blood pressure after measurements taken at a hospital or medical facility, later find that measurements taken in their own home or averaged over 24 hours are normal.

If you’re one of the people with “white coat hypertension”, you have approximately the same risk of heart disease as other people with normal blood pressure. People with “white coat hypertension” don’t need blood pressure-lowering medication – but they often get it unnecessarily! ***DietDoctor.com

lowerbloodpressurenaturally

This time around I started on my plant based diet, reducing simple sugar carbs and saturated fats, started with calorie counting and lost a significant amount of weight. My BMI went down to normal. I also started with intermittent fasting. Anyway with BP med intake it seemed like I finally achieved successful control of my blood pressure, or so I thought.

But then after a few months of taking Losartan daily, I started feeling backaches, cold sweats especially at night and the worse chills like I could hardly breathe at night and would wake me up in the middle of the night. Suffice to say, I had so many sleepless nights. I would have chest pains on top of it that my GP referred me to another cardiologist who is more reliable than the previous one I was referred to at the Emergency Hospital. This time I finally agreed to have a cardiogram test and a nuclear test. My nuclear test had a good result. I do not have any blockage and my heart condition is good and so did my cardiogram result.

But I was still being pestered with back pains and all the side effects that came with taking Losartan. I had a little argument at my next visit with my GP. He was getting annoyed that I was complaining about side effects. And asked me point blank why should he prescribe me another BP med when I seemed to complain about side effects all the time. I told him you’re my doctor, you’re supposed to help me. But looking back at it now, I guess he probably would want me to stop taking them period. Both of us frustrated, he prescribed Norvasc or Amlodipine. At this point, I was just about as stressed out with BP meds.

veggies

I then researched on what veggies and fruits and whole grains and other plant based foods that can naturally lower my blood pressure. I’ve adjusted my daily prepared meal to be as close as the Mediterranean diet focusing on lots of veggies and fruits.

After taking the Amlodipine for three months, side effects followed.

amplodipinesideeffects2

I had the worst lower and upper back pains. I could barely sit down for a few minutes because I would have chest pains and back pains. I started getting very tired and fatigue at the end of the day that I had to stop taking it because I can hardly get a good sleep. This time I did not call my GP. I felt good through all the summer last year after quitting Amlodipine. The back pains were going away. I was able to get goodnight sleep again. Without the BP med, I found out that with adding plant based foods and losing weight, my blood pressure numbers are not bad at all. My energy was optimal.

amplodipinesideeffects

But I decided to give Amlodipine another try early this year to make sure that I was just not imagining the side effects. Just three weeks into taking it everyday, my lower and upper back started to bother me again. I started getting dizzy and feeling faint like I would pass out. My legs were starting to swell and ache like I was having a blood clot on both legs. I started sneezing really bad everyday, I could barely function. I lost my energy. I was able to prepare my smoothies and eat plant based foods, but I was so fatigued toward the end of the day that I felt like I was so depressed and feeling run down. I told myself that this is not the way to live a full life! I was having a restless sleep. I’ve prayed so hard and asked God for discernment and wisdom on how I could deal with these trials I was going through with my health.  I was exhausted and tired and sneezing continuously most days that once and for all, I’ve got to stop taking the BP med.

 

Norvasch

Lowering blood pressure helps prevent getting angina, heart attacks and strokes. BP medications can surely lower your BP, but with the side effects that come with taking these meds long term, a person will die of side effects, not of the high blood pressure. And would possibly die of heart attacks anyway. These drugs are awful! I’ve learned to be vigilant with all these drugs doctors prescribe to be used long term and daily. Check out the side effects! Most likely, you will experience those side effects. These conventional drugs will take over your life and lose it in the process. My chest pains were actually caused by these BP drugs!

After a week of quitting the BP med,  I felt better. I’ve been taking Gaba Plus for years, so I started taking them again. I stopped taking my supplements because of fear that they might badly interact with my BP med.  I started taking Fish Oil and Co Q-10 and Vitamin D and calcium again. In my research, I found out that taking Gaba Plus and Fish Oil will lower my blood pressure.

Yesterday, my blood pressure systolic was 127 and my diastolic was 64 and heart rate is 62. I’ve been getting good BP readings even without the conventional BP med. The chest pain is gone and yesterday, I returned to doing a moderate treadmill walk. When I’ve first embarked on changing my eating habits and lost a lot of weight and doing intermittent fasting, I was in the middle or period of taking the BP med. So whatever benefits and nutrients I was getting was helping me somehow,  but the side effects of the BP med were so overwhelming that daily dose of this medication was giving me a poor quality of life.

In a recent 6 month’s visit last week at my cardiologist office, I told the nurse practitioner that was assigned to me that I stopped taking the BP med. I showed her my BP log sheets and told her the side effects I experienced. She was concerned about the BP reading that was taken by the clinic assistant because my systolic reading was high. I told her what I’ve learned about the right ways to take BP measurement. I was surprised she didn’t know. She let me rested for about 5 to 15 minutes and took another blood pressure measurement. It was 135/70 with 64 heart rate.

Blood pressure readings varies each time in a day, it can be lower, in the middle, higher or extremely high depending on how our heart and brain react on things around us. I found out that it is normal. The medical concern really is if our systolic or diastolic number remain high, especially the systolic number and does not change even when we are at rest before doing the measurements.

One of the best websites about hypertension or high blood pressure I’ve read was DietDoctor.com ( https://www.dietdoctor.com/blood-pressure )

An ideal, healthy blood pressure is not over 120/80. This is what young, healthy and lean people have…

Values between 140/90 and 160/100 are considered as slightly elevated blood pressure.
Over 160/100 is said to be moderately elevated.
Over 180/110 is a severely elevated blood pressure.

If your blood pressure is severely elevated (over 160 systolic or over 100 in diastolic), medication is wise. If you have other risk factors for heart disease (like smoking, diabetes or obesity), medication may be recommended even for a slight elevation in blood pressure (over 140/90).

Up until recently there was no evidence that medication improves the health of otherwise healthy people with mildly elevated blood pressure (140-159 systolic and/or 90-99 diastolic). This meant it was unclear whether it was worth risking the side effects of the medication if all you have is a slight elevation.

After losing a lot of weight and eating plant based foods, my daily blood pressure readings are in the mid 120s and low and mid 130s at the most. The Fish Oil and Gaba plus have added extra help in lowering my blood pressure steadily without BP medication. Hopefully, I am at the time now that I have reached the level where my blood pressure is finally well controlled. I’ve thanked God and grateful to Him that He has given me understanding and wisdom in overcoming the maladies concerning high blood pressure. God once again opened my eyes!

Omega 3


Leave a comment

Intermittent Fasting is my way of life

IntermittentFasting

 

I’ve been on intermittent fasting for almost two years now and I’d say I’ve never felt better in my whole entire life. I’m so used to doing it that my body has well adapted to this daily fasting regimen that I don’t feel deprived. Drinking 8 glasses of water after eating only within a certain ‘window’ of time each day, has helped curve any hunger. On my daily eating window, I make sure to eat wholesome plant based foods which keep me full and would carry me during my fasting hours.

New study from the University of Florida proposes that intermittent fasting works because it causes repeated “flipping of the metabolic switch.” After you have fasted for about 12 hours, you start to lose body fat because your body is forced to change temporarily from its main energy source, glucose (sugar) to fat from the fat stored in your body, and using these fatty acids that are converted to energy to produce ketones that are also used for energy. The “metabolic switch” is defined as the shift from using glucose to using fatty acids and fatty-acid-derived ketones for energy, and then shifting back to glucose when eating is resumed. This leads to weight loss and a variety of other metabolic benefits including lowered blood pressure, resting heart rate, cholesterol, triglycerides and blood sugar levels. Most of the studies reviewed in this new article show that intermittent fasting caused weight loss primarily through loss of body fat, not loss of muscle.  **DrMirkin.com

My recent blood test has confirmed to me that my daily intermittent fasting has greatly improved my numbers. My fasting blood glucose level has gone from 92 in 2015 to 85 in 2018.BloodSugarglucose

Blood sugar testing measures how much glucose is in the bloodstream. No matter what is eaten, from a small snack to a large meal, blood glucose values rise in response to any carbohydrates that are digested.

In a healthy person, the pancreas reacts to the higher blood glucose by releasing insulin, a hormone that converts blood sugar into usable energy.
In addition to carbohydrates, other body processes also raise blood sugar levels.  When a person fasts, which is defined medically as not eating or drinking anything aside from water for at least eight hours, the release of glucagon is triggered in the body. Glucagon instructs the liver to metabolize reserve supplies of glycogen, which are then circulated into the bloodstream as sugars. Accordingly, the amount of plasma glucose goes up. This is how the body creates energy even while fasting.

In sum, when diabetes is not present the body responds to all blood sugars by manufacturing insulin in proportion with the glucose level. When it comes to fasting blood sugars, insulin lowers and stabilizes the levels so that they remain in a normal, healthy range. Yet when any form of diabetes is present, either pre-diabetes, Type 1 diabetes or Type 2 diabetes, the whole physiological process doesn’t work correctly, and blood sugars are often considerably higher than normal. The fasting blood sugar test (FBS) is commonly used to detect the existence of diabetes. **BloodSugarEasy.com

I have cut down considerably, from my daily lifestyle diet, the ingestion of simple sugar and processed foods. Most processed foods have added sugar that our body does not need. I reduced intake of sweet carb desserts like cake, pastries, cookies, crackers, chocolates, ice cream; you name it, I cut it down and lost my sugar addiction in the process. bloodsugarlevel

I have added more organic fruits like apples, pears, most berries, bananas, kiwi, mangoes and other seasonal fruits. I alternate eating them and when they are available, but there’s always fruits in my daily eats.

Diets rich in fruits and vegetables help to reduce the chance of obesity, heart attack, type 2 diabetes, stroke, and other health issues. While fruit juices and applesauce aren’t necessarily something you have to avoid when planning your meals around diabetes, these snacks have had their fiber removed and as such lack much of the nutrition found in whole fruits while hosting a higher sugar content. Fruit has been identified in American diets as one of the most under-consumed foods, with the standing recommendation being to consume at least 2 cups of fruit in a daily diet of 2000 calories. Consuming a well-rounded nutrient profile while minimizing foods that can lead to spikes in blood sugar is essential for diabetics to function at their best.

Vegetables became my main food ingredients in my daily meal. Most days, my breakfast consists of green smoothies. They consist of different types of organic kale, spinach, carrots and broccoli. My lunch I always make veggie salads which can be with cucumber, tomatoes, red and yellow bell peppers, romaine, radicchio, all organic. My plate is an abundance of veggies with small share of lean meat, chicken or seafood, with small portion of brown rice and quinoa.  I cook daily and I seldom eat out.

I was able to maintain my weight and I can say intermittent fasting has helped me with that and more. There are more great results I’ve got from my recent blood test that I will cover next time I blog.

IntermittentFasting4 IntermittentFasting3IntermittentFasting2

 


Leave a comment

Food Shopping for health and wellness

Ever since I’ve modified my eating habits for the past few years, I’m always conscious of what to buy at the grocery stores.  I have gained knowledge into the type of foods that  would either make me healthy or will eventually cause diseases to propagate in my precious body. I’ve learned so much about organic foods and GMO laden produce and food products. It’s scary when you think about what’s out there bad to eat.

Screenshot_20171022-112050.jpg

When it comes to my health, I don’t want anymore to let food commercials dictate what I should eat. I was commercially sublimated during my younger years of busy and stress loaded life. When you’re young, you don’t think of food in terms of your health, but what would make you feel stuffed, glutted or engorged regardless of the bad consequences and that would satisfy your hunger pangs. Looking back, I had eaten quite loads of fast foods. They were delicious, for Pete’s sake! Ate in many restaurants, hole in the wall types, and some elegant ones. I let the chefs’ or cooks’ concoctions to rule my eating habits. It was fun while it lasted. As luck would have it, I was into workouts to save my life! Yes! You should see my collections of VHS and DVD workout tapes! I have tons! And I still have them, but now contemplating in donating them.

I lost some weights, maintained the weight loss, but eventually succumbed to gaining extra pounds. That’s when health problems surfaced. My blood pressure went up and I was not feeling so good anymore. This led me to research about the causes of high blood pressure and how to manage it naturally. I went through different types of high blood pressure meds and most had bad side effects. It was frustrating. My salvation: plant based foods! They are miracle foods. But then I’ve learned that not all plant based foods are created equal.

DirtyDozens

Most grocery stores carry food produce that are laden with dangerous pesticides. Even the ones on the grocery shelves.DirtyDozens2 To top it off, most are GMO or genetically modified foods. They are foods genetically altered to look attractive to our eyes and genetically enhanced to have longer shelf life!GMO2

“The rise in autoimmune diseases, infertility, gastrointestinal problems and chronic diseases may be associated with the introduction of GM foods. In a position paper by the American Academy of Environmental Medicine, the authors ask all physicians to consider the role of GM foods in the nation’s health crisis, and advise their patients to avoid all GM foods whenever possible. The Academy also recommends a moratorium on GM seeds and calls for immediate independent safety testing and the labeling of all food items containing genetically modified products. As of 2010, the U.S. does not require food manufacturers to identify foodstuffs produced with genetically modified crops.”

How To Avoid GMOs
“The best way to avoid GMOs is to cook at home using certified organic ingredients. Organic foods, by law, are non-GMO. When buying produce such as corn, look for the PLU code on the label — if it begins with 9, it is organic.GMO4 If you use packaged or prepared foods, look for “USDA Certified Organic” on the label. Packaged foods that contain at least 70 percent organic ingredients are not permitted to contain GMOs. Assume that all restaurants are serving GMOs. The vast majority of non-organic products sold in a conventional supermarket, including pet foods and baby foods, contain some form of GMO corn, soy or other ingredients.”

Source: https://www.livestrong.com/article/216714-dangers-of-gmo-foods/

I only have one body to live on and one life to live. But I have capabilities to control what I will eat. Screenshot_20171022-111922.jpgThis day and age, there are tremendous information at my beck and call to help gain knowledge on protecting my health.

20171022_105548.jpg

Today’s breakfast – organic cereal with 11 grams of fiber and 9 grams of protein with some blackberries

I’m thankful and grateful for stores that are popping up and carrying organic and non GMO foods. Whole Foods, Trader Joe’s and now Aldi. Groceries near us are carrying organic produce and non GMO products. On the side of our world, we have HEB and Kroger and even 99 Ranch that dedicate organic food sections, or organic and non GMO products spread all over their food shelves. You just have to hunt and look for them. And because of the increase demands for organic and non-GMO products, the overall costs are moderately going down. Now that Amazon owns Whole Foods, I’ve seen organic pricing getting to the level, in some degree, with their conventional counterparts.

Screenshot_20171022-111733.jpgIt cost me such a lot of hours of research to get where I am with my health now. I am, more than ever, pays attention subsequently to what I require for myself to be able to give the necessary defense, to protect my body from the radical changes that poor eating habits entail. I promised myself to succeed.

 

 

 


Leave a comment

Walking for health and energy

Today, I walked along the sidewalks of Avenue des Champs-Élysées in Paris!

ParisWalkways2

Although I’ve been to the country sides of France, during our travel, we intentionally decided not to be in Paris at all.

Today via Live Stream, I felt like I was there and walked the streets of this popular tourists destination. I’ve discovered these Live Stream videos on You Tube last year and I incorporated these video walks with my treadmill exercises. I really enjoyed it. I’ve gone to different parts of the world via these Live Streams. I’ve gone to Hawaii, Australia, Wales (in real life, we were in Wales in 2014), the country sides of Great Britain and some places here in the U.S.

Walkingforhealth3

I really enjoy these virtual walks on my treadmill. It’s mostly a 30 to 35 minutes of walking. The videos are well done and I actually feel like I was there at these places walking and enjoying the sights.

WalkHealth_final

These Paris street sidewalks are just like walking on the streets of the Los Angeles Rodeo Drive but on a bigger scale. They also have stores popular in the U.S. like Sephora, Disney, Gap, QuickSilver, Abercrombie & Fitch, among others.

ParisWalkways

Some of the health benefits of walking include good physical and mental health, protection from heart ailments, diabetes, cancer, and other types of chronic conditions. Further studies show that walking increases bone mineral density and prevents the condition of osteoporosis.

Walking

 

 


Leave a comment

Keeping it real

Based on what I experienced in the past in regards to weight loss and maintenance is to always be updated with articles about getting fit. They may sound to me as the same advice, but another article might sound more specific and gives me inspiration to keep up with being fit. I’ve learned from past experience that when I let go and  stop paying attention about what I’ve read, I lost the desire to keep my weight down, and for all I know the weight crept up on me.img_20160530_172601.jpg

Before the internet swept us all up with all the high tech, the smart phones, and tremendous flow of articles about everything under the sun, including health advice and healthy nutrition, I was buying all kinds of fitness, nutrition and health magazines. I subscribed to some of them. It got pretty expensive and took up a lot of space that I am glad that I can just put the articles now on my favorites to read later.

screenshot_2016-06-04-07-36-15.png

I do not have so much weight to lose, so I can be a little flexible, controlled eating 2 or 3 days and eat a little more on one particular day. I follow pretty much the article below that I’ve read recently. It’s good to have those days when some cravings get fulfilled .

Today, I ate what I’ve wanted and not worry of the extra intake, watched a favorite period drama series that my husband and I enjoy, but we still maintain having fruits and whole grains. I ate more than my share of peanuts, ate more of my lunch meal and I was pretty much happy. I still religiously follow intermittent fasting everyday. After each meal, I continuously drink water until I have about 8 to 9 glasses of water, and that would keep me full.

 

screenshot_2016-05-31-12-52-13.png

It’s true that a good night sleep would prevent me from overeating. So I make it a habit to sleep at the same time each night to help me dose off quickly and restfully.

img_20160530_172613.jpg

Whether you’ve recently lost a bunch of weight, you’re heading out on a vacation, or a big holiday of eating is coming up, preventing weight gain is easier than you think. Aside from no-brainers like drinking a lot of water and not eating an entire cake every day, keep these tips in mind, and you won’t have to worry about the scale numbers creeping up.

Save yoga pants for yoga

Wearing leggings when you’re not down dogging is comfy, yes, but a bad habit to get into. The stretchy fabric and elastic waistband are so forgiving that you’ll have no idea if your waist is expanding. Save the spandex for your workouts and opt for something more structured like a pair of jeans or a fitted dress so you can keep tabs on your waistline.

img_20160530_172505.jpg

Fiber, and more of it    

Fiber has the ability to fill you up for hours. Include at least eight grams at every meal and three to four at every snack to help you reach a goal of 25 to 30 grams a day. Nosh on fruits, veggies, whole grains, nuts, and seeds and you’ll have no problem getting your fill.

30 minutes, at least

Get in the habit of moving daily. Aim for at least a half hour, with four to five days devoted to more rigorous or longer workouts, and two to three days a more moderate workout like walking, hiking, or stretching. Be sure to include strength training with weights since building muscle helps you burn calories faster. If you don’t have time, studies show that even 15 minutes proves beneficial.

Make one meal of the day a big, huge salad to fill up on fiber without a ton of calories. Include a variety of greens and fresh veggies in your salad along with a low-fat protein source like beans or marinated tofu, add cooked whole grains to make it even more filling, plus avocado or sunflower seeds to add healthy fats. Ensure you eat one salad every day by making a week’s worth all at once.

Chocolate, alcohol, or french fries

Cravings only grow stronger with time, so keep them at bay by giving in to them! Indulging a little every day will settle those cravings, so you can move on and stay committed to your healthy diet. The key, though, is to enjoy a small taste and to be done. Don’t let a little indulging turn into a week of eating whatever you want.

Research shows those who are sleep-deprived tend to eat hundreds of calories more, not just because they’re awake longer, but because sleep affects levels of hunger-regulating hormones.

Feeling tired makes you more likely to reach for sugary pick-me-ups. Get to bed at the same time every night (even on weekends), and set your alarm for the next day, making sure to get between seven and nine hours of sleep.

As a bonus, the extra energy will allow you to hit your a.m. workout with intensity, instead of hitting the snooze button and skipping out.

derived from:

http://www.msn.com/en-us/health/weightloss/6-things-you-can-do-every-day-to-prevent-weight-gain/ar-AAh3hv8?ocid=spartandhp#page=1

 

 

 


Leave a comment

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.

2000calbreakfast

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

Lunch

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

dinner

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.

20160526_124052.jpg
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.”

 


Leave a comment

Break from Calorie Counting is over!

Too much of a good thing is not good after all. When I thought I was able to maintain my weight without the help of a fitness app, I would be able to succeed. Fat chance! Suffice to say, I’m back to doing my fitness app or I may have to call it, food journal. Without journaling your daily eating habits, it’s failure waiting to happen.

screenshot_2016-05-27-06-25-44.png

My weight loss program – lost 2 1/2 pound since I’ve started calorie counting last Sunday, May 22, 2015

I’ve already lost 2 1/2 pounds since I’ve started with calorie counting last Sunday! Yesss! I’ve gained 4 pounds when I took a break last October 2015 from doing my weight loss program through a fitness app. I was able to maintain my weight during Thanksgiving and Christmas holidays, but Mother’s Day this month and another eating out excursion at a Korean Restaurant did me in.  Early on, it needed to be nipped in the bud before my weight goes haywire. Awareness and prevention go hand in hand.

I really feel good, health wise. I had my recent 6 months check up with my cardiologist and primary doctor and got a good health evaluation. I want to keep it that way.

At the cardiologist office, my blood pressure reading was 110/78! And this is at the doctor’s office where my BP would go up as I have this white coat syndrome. My echo cardiogram test came out great, too. My heart is in good condition.

I’m aiming to get to 100 pounds. My height is 4’ll and this weight is best for my height. My target date is August 2016 and most likely I maybe successful. When I stopped doing this fitness up, I was 105 pounds from my start point of 122 pounds. This time around, I’m ready to lose that extra 5 pounds. I’m motivated! screenshot_2016-05-27-06-26-23.png

2016MothersDay

Nine tips to tame your appetite:

  1. Cut out processed food and eat whole foods. Focus on vegetables, fruit, nuts, whole grains, olive oil, wild fish and grass-fed meats.
  2. Eat breakfast. Studies show that it’s easier to keep weight stable over time when you eat breakfast each day. In general, eating earlier in the day can help keep you from overeating. Try not to eat anything within two hours of going to bed.
  3. Eat slowly. Your stomach takes 20 minutes to tell your brain when you are full so eat slowly and mindfully. Try to enjoy every part of your meal.
  4. Moderate or eliminate alcohol. Do this to lower your sugar calories as well as help prevent you from overeating.
  5. Avoid your trigger foods. Know your own trigger foods and avoid them. Soda, sweets, bread and baked goods are common trigger foods.
  6. Keep a journal. We use food to block our feelings, but you can use a journal to keep you from emotional eating. A journal helps you deal with your emotions in a healthy way.
  7. Get sufficient sleep. Even just a little loss of sleep makes you hungrier. While people’s need for sleep varies, most adults need between seven and eight hours each night.
  8. Control stress levels. Stress makes us overeat, and it makes us crave the wrong kinds of food. Try to actively relax instead by incorporating meditation or yoga into your life.
  9. Exercise. Walk a minimum of 30 minutes each day, and add in more activity as you are able.

from: https://health.clevelandclinic.org/2015/09/9-tips-help-stop-overeating-video/