Greatest GIFT – Naomi Jeremiah

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


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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.

SaveYourLife

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

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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!

foodtoloseweight

MercolasFoodPyramid

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Added Sugar

wpid-20150803_195910.jpgFor years, I’ve been hearing the health expert communities discussed about added sugar in our food; but did not get to understand what they were talking about until I did research on plant based foods. I developed an interest on raw foods after reading a book entitled Magic Foods for Better Blood Sugar.

I’ve read that all packaged foods, bottled and canned on the shelves of the grocery stores have added sugar in the ingredients. Different names of sugar, but sugar just the same. The food manufacturers have long ago knew that sugar is addictive; and with that in mind, they flavored their products with so much sugar with profits in their minds.

According to Dr. Mercola’s website, “fructose, a cheap sweetener usually derived from corn, is used in thousands of food products and soft drinks. Excessive fructose consumption can cause metabolic damage and triggers the early stages of diabetes and heart disease.” And the modern population of today take things in excess and food included. Many are into believing that when the food tastes good, it must be good for us. And if they eat at well known quality restaurants, they are eating good stuff.  And if it tastes good, there’s quality to what they are eating. They don’t realize that the reason the food products taste good is because of the hidden added sugar in these products. Think about it: most restaurants today use these food products to enhance the taste of the foods they serve. Most of the restaurants and fast food joints used these products sold by food manufacturers. First of all, they are cheap, therefore restaurants and fast food joints can afford to serve big plates of foods loaded with chemicals and hidden sugars.

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The same thing with bakery shops or the bakery sections in the supermarkets. Aside from loads of sugar in cakes, pies, doughnuts, cookies and the likes, they used ingredients with added sugars on top of the regular sugar used to make these enticing sweet desserts. And those awesome, fantastic looking breads! Smells so good and delicious with added hidden sugar in them, too!

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Excess fructose consumption is a major contributor to insulin resistance and obesity, hypertension, cardiovascular disease, liver disease, cancer, arthritis, and other diseases.” as per Mercola’s website has stated. That is scary!

I’ve read that sugar, and in excess in our system turns into fat when stored in our body. Excess sugar intake (simple carbs/simple sugar) is the main culprit of our big bellies and big hips. wpid-20150803_200052.jpgOf course aside from those bad fats that we ingested that go and stayed in our bloodstreams and get entwined in our arteries, the fat from sugar get there, too and complicate things for our poor bodies. Our little soldier guys, or better known as microbiome communities protecting our gut and organs, that comprised our immune system, work overtime when these added sugar overload that causes body inflammation invades their guarded territories. These small warrior organisms get confused and attack neighboring organs which initiates all kinds of illnesses and diseases. Imagine the overloads and excess in meat products and dairy that we eat, too; aside from the added sugar from all those extra carbs, especially simple sugar. Those poor little guys protecting our gut could not handle the abuse. Health experts said our leaky guts are a sure sign of doomsdays in different parts of our organs, including our brain and our heart.

There sure is hope, if we just learn to know the right food to eat and to know that our body can only take enough food to keep us healthy and know the favored foods that will make those microbiome communities happy and healthy and in turn make us happy and healthy and energetic.

It is so important to get acquainted with all the body’s organs that deal with our food digestion. Knowing them well will give us the armor of protection to guard them and live a longer disease free life. The answer is in our guts.

microbiome

I like this from Yahoo Health I read today:

 When You Give Up Carbs (added sugar/simple sugar) .. Your Belly Gets Flatter
One of the first things you notice when you replace simple carbs with high-fiber foods is that your belly flattens out—literally within days. The reason: Most Americans only take in 15 of the recommended 25 to 38 grams per day, according to the Institute of Medicine. As a result, the healthy gut microbes that keep us lean have less to munch on, and the unhealthy microbes—which feast on sugar—take over. Those are the little buggers that cause bloating, and make your belly look bigger than it actually is. “Bumping up fiber can help promote healthy regularity,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.


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Appetite Thermostat

Organsofthebody

My journey to weight loss made me really get interested about the organs of my body that works with food digestion. The desire to get acquainted with the organs that help with distributing nutrients to my organs has helped me with understanding the benefits of weight loss to my stomach, small intestines, colon and my blood supply; so with my kidney and bladder.

From what I gathered from WebMD on line:

Myth or Fact: Digestion takes place primarily in the stomach.

Answer: Myth. The major part of the digestive process takes place in the small intestine. The stomach takes in the food, then churns it and breaks it into tiny particles called “chyme.” The chyme are then released in small batches into the small intestine, where most digestion occurs.

Contrary to popular belief, foods do not digest in the order they are eaten. Everything lands in the stomach where it’s all churned together, and when it’s ready it’s stomachreleased into the small intestine together.

Myth or Fact: If you cut down on your food intake, you’ll eventually shrink your stomach so you won’t be as hungry.

Answer: Myth. Once you are an adult, your stomach pretty much remains the same size — unless you have surgery to intentionally make it smaller. Eating less won’t shrink your stomach, but it can help to reset your “appetite thermostat” so you won’t feel as hungry, and it may be easier to stick with your eating plan.

FROM: Breatharian Mony Vital PhD, author, Ageless Living:

“The human stomach is the same size as your fist, eating more food than the size of your fist, 3/4 to 1 cup, causes abnormal distention of the stomach.
Most people would live better, longer and healthier if they ate 1/3rd of their daily intake and limited portion intake to the size of their fist.”
 

Eat better portion sizes. Remember that your stomach is about the size of your fist. Don’t expect to stuff 10 times that amount of food into it without negative consequences. Something many people don’t realize is that your stomach will stretch when you’re used to eating a lot. If you only eat small amounts of food at a time, your stomach won’t stretch out so much. With a smaller stomach, it won’t take as much to make you feel full.

FROM: Dr. Joseph Mercola, this I gathered:

  • Calorie counting may make portion control easier. The average adult needs 2000 calories a day.
  • Don’t worry about how many calories you’re eating in a particular meal. The calories only matter over the course of the entire day. You can break up your calories into many smaller meals, two large ones, or anything in between. It’s up to you. Breaking up your meals may be better for your metabolism, however.

With this information from these health experts, I can team up with my organs to better deal with food I eat by not loading them up with too much eats; that they have to work for me in overtime phase, which is not really what they are created to do. I’ve learned that for them to work to my health advantage is to give them just enough and feed them their nutritional daily needs for them to work properly. They would then work much better with my microbiome  that also influences my body weight and health.