Greatest GIFT

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


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My progress on Intermittent Fasting

wpid-screenshot_2015-08-28-07-33-42-1.jpgSince I’ve been on intermittent fasting, my blood pressure has steadily been at a normal range. My systolic has been in 120s, 110s, 111, and my lowest reading is 106. My diastolic level is always low mostly in the mid 60s.  My GP doctor gave me recently a blood test report: my Cholesterol is 205, my Triglyceride is 70, LDL 130 & HDL 61. My Blood sugar is 92 which is normal; my kidney, liver and thyroid are working fine. My BMI is now 21.8 and my weight is down to 108.2.naomi109lbs copy

Since high blood pressure can cause heart attack and/or stroke, uncontrolled or unmanaged high blood pressure can really be a very serious risk to our health and to our mortality. I’ve read young adults of this generation have already developed HBP without even knowing it. With the increase in the number of overweight and obese men and women, there is a risk of untimely death due to diseases that comes with being overweight or obese.

According to the American Cancer Society, An estimated 1 out of every 3 cancer deaths in the United States is linked to excess body weight, poor nutrition, and/or physical inactivity. These factors are all related and may all contribute to cancer risk, but body weight seems to have the strongest evidence linking it to cancer. Excess body weight contributes to as many as 1 out of 5 of all cancer-related deaths.

http://www.cancer.org/cancer/cancercauses/dietandphysicalactivity/bodyweightandcancerrisk/body-weight-and-cancer-risk-effectswpid-screenshot_2015-08-20-20-01-04-1.png

According to the American Heart Association,  people with a body mass index (BMI) of 30 or higher are considered obese. The term “obesity” is used to describe the health condition of anyone significantly above his or her ideal healthy weight. Don’t be discouraged by the term. It simply means you are 20% or more above your ideal weight, and you are not alone.

Nearly 70% of American adults are either overweight or obese. Being obese puts you at a higher risk for health problems such as heart disease, stroke, high blood pressure, diabetes and more.

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/Obesity/Obesity-Information_UCM_307908_Article.jspwpid-screenshot_2015-08-14-13-23-51-1.png

I’ve read that as our weight increases so does our blood pressure. Our blood pressure is affected on what type of food we eat everyday. According to Dr. Mercola of Mercola.com: “Like obesity, high blood pressure is an epidemic. And like obesity, your best treatment is to evaluate your lifestyle and make the necessary adjustments.”  He also mentioned that fructose can cause the blood pressure to skyrocket. He added that people with high blood pressure should remove all grains and sugars from their diet, particularly fructose, until both their weight and their blood pressure have normalized. Eating sugars and grains — including any  type of bread, pasta, corn, potatoes, or rice — will cause our insulin levels and blood pressure to remain elevated. He added that we should limit the amount of fructose we get from fruits that we eat to 15 grams daily.wpid-screenshot_2015-08-18-21-11-54-1.png

One of the recommendations of Dr.Mercola in regards to high blood pressure is doing intermittent fasting. He believes it is one of the most effective ways in normalizing insulin/leptin sensitivity.

From  AuthorityNutrition.com on their article about intermittent fasting, they reported that IF changes the function of cells, genes and hormones. While our body is on fast state, 1) the Blood levels of insulin drop significantly, which facilitates fat burning. 2) The blood levels of growth hormone may increase as much as 5-fold. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits. 3) The body induces important cellular repair processes, such as removing waste material from cells and 4) there are beneficial changes in several genes and molecules related to longevity and protection against disease.

Intermittent Fasting Can Help You Lose Weight and Belly Fatwpid-screenshot_2015-08-10-19-58-22-1.png

Lower insulin levels, higher growth hormone levels and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy. The people on review study also lost 4-7% of their waist circumference, which indicates that they lost lots of belly fat, the harmful fat in the abdominal cavity that causes disease. One review study also showed that intermittent fasting caused less muscle loss than continuous calorie restriction.

Intermittent Fasting Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes

 Intermittent Fasting Can Reduce Oxidative Stress and Inflammation in The Body

 Intermittent Fasting May be Beneficial For Heart Health

Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

Intermittent Fasting Induces Various Cellular Repair Processes

When we fast, the cells in the body initiate a cellular “waste removal” process called autophagy. This involves the cells breaking down and metabolizing broken and dysfunctional proteins that build up inside cells over time. Increased autophagy may provide protection against several diseases, including cancer and Alzheimer’s disease. IF triggers a metabolic pathway called autophagy, which removes waste material from cells.

Intermittent Fasting May Help Prevent Cancer

Intermittent Fasting is Good For Your Brain

Intermittent Fasting May Help Prevent Alzheimer’s Disease

Intermittent Fasting May Extend Your Lifespan, Helping You Live Longer

Excerpts from: http://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/

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Portion Control with whole, raw and organic plant-based foods, Ghrelin and Leptin hormones

Losing weight becomes really not an effort anymore when my body got used to intermittent fasting. My eating window is from 10 in the morning to 3 in the afternoon, max is 4 p.m. where I should have been done eating. Then my daily fast starts at 5 p.m. It’s an 18 hour fast that becomes part of my daily routine. I’m used to it, now that I don’t feel hungry anymore during the fasting window.

I read up to get educated about Ghrelin hormone, known as the hunger hormone. It’s a little complicated, but I will pursue to learn more about it. This hormone has the capacity to either make us overeat or under eat, so it seems. It’s a growth hormone releasing peptide.

According to News Medical Net:  ~ “a hormone that counteracts the effects of ghrelin is leptin, which is produced by the fat or adipose tissue in the body. Leptin induces satiation or a feeling of fullness after a meal. When the leptin level is high, hunger is decreased. Since ghrelin increases hunger, several weight loss procedures aim to reduce the ghrelin level in order to increase satiation, even with a small meal.”

I read up on leptin and I gathered some information as to why a good sleep schedule and eating whole, raw plant based foods work perfectly together with intermittent fasting.

According to Wikipedia, Leptin , the “satiety hormone, is a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions of the hormone ghrelin, the “hunger hormone”. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis.  In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite high energy stores.  

“Dr. Leo Galland’s blog on Huntington post about leptin read: ~ “what can impact leptin based on the research done at the Laval University in Quebec is that 7-8 hours of sleep each night, on average, was associated with relatively higher levels of leptin. In contrast, getting less sleep meant lower levels of leptin and higher body mass index in the study.

Part of my weight loss journey is getting at least 7 hours of sleep every night. Doing intermittent fasting makes me sleep better as I do not experience heartburn anymore or any stomach disturbance. I consume my last glass of my 8 glasses a day regimen by 7 in the evening, so that I don’t have to run to the bathroom in the middle of the night.

Big long drop of cold water poured into full glass (isolated on white background)

Dr. Galland said that: “Regular exercise stimulates the activity of fat-burning enzymes. The exciting news is that the hormone leptin also stimulates these enzymes, which can increase your metabolic rate even when you’re not exercising. This is important because for most people, the resting metabolic rate accounts for two-thirds of the total number of calories they burn each day.”

He listed ways to increase metabolism. He suggested Omega-3 oils: “Benefit from Omega-3 Oils. Omega-3 essential fatty acids are essential to the healthy functioning of the body and brain. Omega-3s help heal inflammation as well as promoting a wide range of cellular activities, and improving or preventing depression, Alzheimer’s disease and other disorders. Plant sources of Omega-3s include: ground flax seed, walnuts, and beans — especially navy, kidney and soy. Animal sources include fish, especially oily cold-water fish such as salmon or tuna.”

Part of my eating regimen is eating fish and ground flax seeds.

Dr. Galland suggested to: “Up the Fruit and Veg Servings to 9 or 10 a Day. Find delicious ways to incorporate fruits and vegetables into every meal. Choose those fruits and vegetables with deep colors and intense flavors that reflect their high content of anti-inflammatory phytonutrients, like carotenoids and flavonoids. The deepest red and blue flavonoids belong to a subgroup called anthocyanins, found in the jewel-like colors of blueberries, cherries and pomegranates.”

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I incorporate strawberries and blueberries with my whole grain cereal. I add blackberries, raspberries and banana to my green juice which consists of kale, spinach, broccoli, carrots or whatever veggies I have in the fridge. And I always have veggie salads with mushrooms, yellow and red bell peppers, radicchio, cherry tomatoes and other veggies. I add pieces of avocados and making sure to not having so much as it’s high in calories. I also use pickled beets in small portion. I make sure they are all organic. I recently made some pesto with basil from my garden, organic cheese, olive oil, garlic and pine nuts.

He also suggested to have some snacks to satisfy hunger, and desserts add fun and satisfaction to a meal. Indulge, but in healthy choices only. Enjoy delicious snacks such as crunchy walnuts or almonds, and dessert treats made from fruit and yogurt that will excite your palate while keeping you satisfied.

Since I am on calorie counting to lose weight; to control my food portion, I limit my intakes of nuts and seeds, but I try to always have a few handful everyday during my eating window which is about 6 to 7 hours. My favorites are sunflower seeds, chia and hemp seeds, walnuts, peanuts, cashews and chestnuts.

Intermittent Fasting

Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body’s ability to burn fat.

Our portion sizes are way, way out of proportion

In recent years, the amount of food we consider to be a single serving has ballooned. In some foods, it’s increased as much as a whopping 700%.  What most people would think of as a serving of ice cream, for example, is probably about a cup. In reality, though, a 230-calorie “serving” of Ben and Jerry’s is half a cup, or just about 8 large spoonfuls!

“Portion size is a big problem. Most people would say, ‘Well that looks like a serving,’ but in reality it’s two or three servings.”

Think of this the time you’re out to eat. If you get a bowl of pasta, consider taking half to-go. If you’re eating family-style, start by covering half your plate in salad greens.