Greatest GIFT

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

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Have you ever heard about Telomere? [ˈtēləˌmi(ə)r, ˈtelə-] Do you have any idea what it is? I didn’t. However, I was amazed at finding out about this very important part of our beings living within us and determines the longevity of our lives.

X chromosome, red in the center, the concept of infection

I’ve been hearing about Telomeres for about 2 years now, but I could not comprehend how they work in our body. Until I bought the book: How Not To Die. In this book it tackled in parts this amazing compound structure.

“In each of your cells, you have forty-six strands of DNA coiled in chromosomes. At the tip of each chromosome, there’s a tiny cap called a telomere, which keeps your DNA from unraveling and fraying. Think of it as the plastic tips on the end of your shoelaces. Every time your cells divide, however, a bit of that cap is lost. And when the telomere is completely gone, your cells can die. Though this is an oversimplification, telomeres have been thought of as your life “fuse”: They can start shortening as soon as you’re born, and when they’re gone, you’re gone. “telomere shortening aging

“The consumption of fruits, vegetables, and other antioxidant-rich foods has been associated with longer protective telomeres, In contrast, the consumption of refined grains, soda, meat (including fish) and dairy has been linked to shortened telomeres.”

“In a study funded by in part by the U.S. Department of Defense, they found that three months of whole food, plant based nutrition and other healthy changes could significantly boost telomerase enzyme activity, the only intervention ever shown to do so. FruitsVeggies2

The study was published in one of the most prestigious medical journals in the world. The accompanying editorial concluded that this landmark study “should encourage people to adopt a heathy lifestyle in order to avoid or combat cancer and age related diseases.”

from: How Not To Die/Michael Greger


“Telomerase is an enzyme that lengthens telomeres and keeps them from wearing out too fast or too early. But with constant cell division, telomerase levels are depleted, enabling telomeres to shorten. It stands to reason that if science found a way to increase telomerase production, telomeres would remain long, lengthening life spans and possibly reducing the risk of some diseases.”

“Foods high in vitamins are believed to protect cells and their telomeres from oxidative damage. A diet high in antioxidant foods, like berries and artichokes, can slow down aging and help prevent or reduce cell damage.”


Seven of the best known ways science knows of now to slow down telomere shortening to live longer:

Don’t ever smoke. Smoking is not only hazardous to your lungs and cardiovascular health, but is also found to increase rate of telomere shortening, which can lead to dysfunction and instability of chromosomes.
De-stress your life. The more stress you have in your life, the greater risk of increasing the rate of telomere shortening and aging more quickly. How to slow it down? As simple as it might sound, the key is to always have a positive outlook on life. Plus, enjoy a vacation once in a while, enjoy friends and social activities, receive plenty of sleep every night, and try meditation.
Exercise regularly. By increasing amounts of physical activity, especially intense physical activity, research shows you could keep your telomeres long and healthy, even buffering the effects of chronic stress.
Get your antioxidants daily. When high amounts of free radicals attack cells (causing oxidative stress), they leave no stone unturned making chromosomes and their telomeres vulnerable to shortening. You can best protect yourself by getting plenty of antioxidants in your diet from eating fruits and vegetables daily and supplements.


Never go without fish oil. Fish oil contains long-chain omega-3 fatty acids that are well-known for being healthy to the heart, but recent evidence has shown that increasing amounts in the diet is associated also with slowing telomere shortening over time. You can get enough by eating fish a couple of times per week and by supplementing with long-chain omega-3s daily.
Get enough of the “sunshine vitamin. Several discoveries have made vitamin D the most popular nutrient of the decade because of its many benefits including an association with longer telomere length. You can make sure you’re getting enough by practicing safe sun exposure and supplementing with vitamin D daily.

Practice safe weight loss. Maintaining a healthy weight is important to keep telomeres long.



Lose Weight
 “Obesity has an adverse effect on health, causes pre-mature aging, and reduces life expectancy,” says John Morton, MD, Chief of Bariatric Surgery at Stanford University Medial Center. “If your telomeres get longer, you’re likely to reverse the effects of aging.”

While this study was conducted on surgical weight loss, we’re hoping future research will be able to replicate it with diet and exercise in humans.

Stand Up
  •  Stand up for anti-aging! We don’t mean take a stand–we mean actually get out of your chair and stand up to protect your telomeres, according to research published in the British Journal of Sports Medicine. There is growing concern that not only low physical activity but probably also sitting and sedentary behavior is an important and new health hazard of our time.

The researchers found that the less time spent sitting, the longer his or her telomeres. In fact, in this study, time spent standing was even more important than exercise for telomere protection. This is great news because most things you do sitting down (watching TV, checking email, calling a friend), you can do standing up.



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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


Bad Cholesterol is pretty scary!

“LDL (low-density lipoprotein) cholesterol is often called bad cholesterol because it can build up in the walls of your arteries and form plaque, which can narrow and reduce the flow of blood through your arteries (arteries are the blood vessels that carry blood away from your heart). This plaque buildup can lead to a condition called atherosclerosis —also known as ‘the hardening of the arteries.’”  Source:

Cholesterolcholesterol-in-artery1Clogged Artery

Recently I heard news from a close friend of mine that her husband had an emergency surgery to remove his gallbladder full of gallstones. Gallstones may form when there is too much cholesterol in the bile. …
High levels of bilirubin can lead to formation of gallstones. …
In case the gallbladder is not able to empty often enough or if it is unable to empty completely, there may be a concentration of bile. …

I was not familiar with gallbladder which I thought was the same as the bladder that stores urine. They are two different body organs.

Gallbladder is a pear-shaped sac which is made up of a mucous membrane, a fibromuscular coat, and a serous layer. It lies in a depression of the posterior surface of the liver.


Urinary bladder is a part of the urinary system that stores urine produced by kidneys until urination takes place. It is found anterior and inferior to the pelvic cavity and posterior to the symphysis pubis. Bladder receives urine through ureters, the small tubes connecting two kidneys and the urinary bladder.


“Cholecystectomy is the medical procedure that surgically removes the gallbladder. Around 60% of the patients that undergo this procedure experience an improvement in their digestion, but for the 40% patients, they experience side effects and other discomforts. Diarrhea is a common side effect of removing gallbladder. Heartburn can also be experienced by people who have undergone cholecystectomy.
Unexplainable discomfort is usually felt by the patients a few days after the surgery. Bloating is the result of carbon dioxide pumped inside the body and remains there.
Difficulty in breathing. It is important that after surgery, deep breathing is now practiced. Heartburn is the result of improper digestion. Since there is not enough bile in the system, some of the fatty foods remain undigested and these fatty acids and gastric acids will try to regurgitate back to the esophagus, causing pain in the chest, neck, throat, etc.. “ Source:

Hopefully, my friend’s husband is one of the 60% patients that improve their digestion when the gallbladder is removed.

Anyway, I never realized that too much cholesterol in the body cannot only affect the walls of our arteries, but can cause problems on the other parts of our organs. Pretty scary!High-Cholesterol-Foods

How to Lower Cholesterol Naturally
These are the 7 steps you can take to lower cholesterol naturally. And if you follow all of them, you can count on a very high success ratio.

Eat a healthy cholesterol lowering diet. Some fats help lower cholesterol, while others can raise it. So get your fats right.

Reduce overall fat intake, avoid trans fats, limit saturated fats and replace “bad” fats with “good” fats, such as olive oil and those found in whole grains and omega 3 fish.

High fiber foods also help lower cholesterol naturally. They decrease “bad” LDL and increase “good” HDL cholesterol.

Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve “good” HDL cholesterol levels, while lack of regular physical activity can raise “bad” LDL cholesterol levels as well as lead to weight gain.

Reach and maintain a healthy weight. Being overweight can decrease “good” HDL levels and increase “bad” LDL and total cholesterol levels.

Eliminate sweets and refined foods. Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you’ll find that fruits, vegetables and whole grains actually taste sweet.

Cut out caffeine and alcohol – drink water. Both caffeine and alcohol have been shown to elevate cholesterol. So it’s best to switch to pure water and, at the very least, follow the “no more than one a day” rule.

Don’t smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.

Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control.

Use the 7 steps to lower cholesterol naturally to reach optimum levels of:
Triglycerides less than 150 mg/dl.
Total cholesterol less than 200 mg/dl.
HDL “good” cholesterol over 40 mg/dl.
LDL “bad” cholesterol less than 100 mg/dl.

You can greatly reduce your all-around risk of both heart disease and stroke, the #1 and #3 causes of premature death in the U.S. by simply following these guidelines on how to lower cholesterol naturally.   Source:


List of Foods that Lower Cholesterol Naturally.  

Below is a list of foods that lower cholesterol naturally. You can use this list of cholesterol reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.

– Oat cereal

– Cereals containing flaxseed or psyllium

– Whole grain cereals

– Pecan nuts, walnuts, olives, soy nuts

– Dried or canned beans, peas and lentils

– Corn, fresh, frozen or canned

– Soybean products

– Whole wheat bread

All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples.

– Canola and olive oils and margarines made from these oils.

All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes, avocado, broccoli, kale Brussels sprouts and cauliflower

A variety of flavorings, herbs and spices, especially fresh garlic.

– Lean meats and chicken.

– Salmon, swordfish, tuna and trout


Another method of healing I found on line is Ginger Garlic Apple Cider Vinegar Mix:

1 piece of grated ginger, 1 glove of garlic, 1 tablespoon of apple cider vinegar, 1 teaspoon of honey, 1 tablespoon of lemon juice. Liquefy with the use of Nutri Bullet blender. Consume 1 tablespoon of the mixture before breakfast and another before lunch or dinner.  This mixture lowers blood pressure and cholesterol naturally according to the website. Screenshot_20171030-091257.jpg


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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.


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.


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.”


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.


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.




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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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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.


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.



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.


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.


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:




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New development on blood pressure numbers


Two days ago, I went to see my primary doctor for a 6 months checkup and refill of my blood pressure medication. I’ve been trying to stop taking it for the sole reason that I want to lower my blood pressure naturally. However, my blood pressure the past days for my systolic seemed to be elevated and I was trying to figure out if it was because I stopped taking my BP med. My systolic reading was around 138 to 140 in the morning. And I thought it was high, as I was getting systolic readings of 126, 127, 130 to 134 before I stopped taking my BP med.

I was running out of my med, so I’ve decided to see my doctor. He was glad that I maintained my weight. I told him that the chest pain I was having before was completely gone after I stopped drinking anything with caffeine, especially coffee and tea. My doctor said that I’m having a bad reaction to it. I referred to the pain as angina and he told me that I should not use that word as I do not have it. It is a heart disease and other doctors may misunderstand me.

My doctor conveyed to me that there were some research studies done about blood pressure measurements that was discussed at the doctors convention he attended. I knew pretty much what he was going to tell me as I’ve read these reports online. In my case, since I do not have other health issues or chronic conditions, the 3 months worth of BP readings I shared with him via my daily log were great. He told me not to worry so much of my blood pressure even if my systolic goes up to 150 from time to time. He believes I should keep taking my low dose of BP med and we will take it from there. He knows that I’ve changed my diet and started eating more veggies and fruits and that I am proactive in regards to my health. April2016

I was ecstatic! Finally, a conventional doctor I’m seeing is accepting the change of times in the medical field. There’s hope for conventional doctors. High blood pressure is a serious condition and millions of people in the world have them and they do not know that they are walking time bombs as HBP is a silent killer that lead to massive heart attack or stroke.

One of the reports I’ve read about the changes on blood pressure measurement, I copied and posted below to remind myself and this great news. The link to the website where I gathered the information from, I’ve attached and posted here.


“Whom does this study affect?

SPRINT focused on a specific group of people with hypertension: those 50 and older with at least one other chronic condition, such as heart disease or kidney disease (both of which raise heart attack and stroke risks), and those 75 and older. Of every six people with high blood pressure, only about one of them is in such a high-risk group.

If you are in that group, talk with your doctor about whether lowering your systolic blood pressure to 120 is worth the risk, says Harlan Krumholz, a cardiologist at Yale University. If you’re not in that group, based on these new findings, you may not need to aim for such a low number.

Also talk with your doctor about making lifestyle changes that can help reduce blood pressure. Those are especially important for people like those in the group studied in SPRINT.

For the rest of us . . .ReduceBloodPressurerightaway5

If you’re not in one of the previously mentioned high-risk categories, what should your blood pressure be? Consumer Reports’ medical experts consider 150/90 a reasonable goal for most people age 60 to 75 who don’t have other risk factors. They suggest a goal of 140/90 for people younger than 60, those with diabetes and those younger than 50 with chronic kidney disease.

Those numbers are based on recommendations from an independent expert panel convened by the NHLBI. The panel noted that achieving levels below 140/90 can require additional blood pressure drugs or high doses. That increases the risk of the previously mentioned side effects and — depending on the drugs — problems such as persistent coughing, erectile dysfunction and frequent urination.

But be sure of your numbers.

Uncertain about your blood pressure? Get it measured, even if you think it’s fine. The U.S. Preventive Services Task Force recommends that everyone 18 and older be screened for hypertension. Having high blood pressure generally causes no obvious symptoms, so an estimated one-fifth of American adults with the problem don’t know they have it.

Surprisingly, the most accurate way to measure your blood pressure is not at your doctor’s office. Up to 30 percent of people receive an incorrect diagnosis of high blood pressure, often because their blood pressure is normal at home but spikes in a doctor’s office, perhaps because of anxiety. Blood pressure can also fluctuate depending on such factors as sitting position, bladder fullness and placement of the monitor’s cuff.

The gold standard for measuring blood pressure — a method known as ambulatory monitoring — involves wearing a small, doctor-prescribed device that records your blood pressure at frequent intervals over 24 hours. But that monitoring isn’t widely available, and insurance might not cover the cost. A good alternative, the task force says, is a home blood pressure monitor. Record levels once in the morning and once in the evening for a week.”

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Health and Intermittent Fasting

screenshot_2016-01-09-09-38-07-1.pngCancer Awareness is a thing of the past. The people who started this movement was just in for the money, how much you can donate to be aware of the vicious disease that is cancer. What we all need to know now is how to prevent it, to not be part of the million numbers who survived or got killed by it. How can we not be aware of cancer when what we’ve been reading now is people dying of it. It’s in the papers and all over the internet.

I’ve started with Intermittent fasting to lose and maintain my weight.img1458758819217.png I have been doing it for months and I’m so used to it that I don’t get hungry anymore during my daily fasting hours. To lose weight, it’s just a matter of how much calories I would eat on the hours I allotted for eating which is breakfast and lunch. To maintain is eating the same amount of calories. To be successful with it, I have to eat what my immune system or my microbiome or gut community would love to eat so they could make my system work properly in absorbing the food I feed them. I’ve stayed with eating lots of raw organic veggies, some organic whole grain, organic and grass fed beef and wild caught fish and seafood. I’ve added a teaspoon of coconut oil to my morning smoothie blend which I have not done in the beginning of my weight loss journey last May of 2015. I’m eating it sparingly as it is a saturated fat, but a good feed for the brain. I’ve used good fats like avocado oil for cooking, and extra virgin oil for my salads. Flax seeds and hemp seeds are my favored seeds to blend with my smoothie and salads.screenshot_2016-04-23-17-33-09-1.png

Fasting and Prevention

“For those trying to keep cancer at bay, intermittent fasting may improve your sensitivity to insulin and reduce your insulin resistance, which has been linked to several types of cancers. There’s also some evidence that fasting induces your body’s cells to begin the process of autophagy – including neuronal and general autophagy – to clean up cellular “garbage.”

While the scientific evidence on cancer prevention is still premature – and keep in mind the majority of clinical studies have been in animals, not humans – nevertheless there is some exciting evidence showing the potential!”

“We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the heatopoietic system. When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.  What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back. ” – Valter Longo, corresponding author. (1)

“Again, because fasting significantly lowers white blood cell counts, this triggers stem cell-based regeneration of new immune system cells.  More importantly, it reduces the PKA enzyme, which has been linked to aging, tumor progression and cancer.(1) It’s also noteworthy to mention that fasting protected against toxicity in a pilot clinical trial where patients fasted for 72 hours prior to chemotherapy.”


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You are what you eat!

Cancer is now a worldwide threat and it seems  people from all walks of life get it. Being aware of this disease is well and good, but the most important thing is how to prevent it at all costs. There are ways to not let cancer cells take the reign over our immune system and overtaking our good cells.HealthagainsIlness2

Top Cancer Prevention Strategies

I believe you can virtually eliminate your risk of cancer and chronic disease and significantly improve your chances of recovering from cancer if you currently have it, by following these relatively simple strategies.

    1. Eat REAL Food: Seek to eliminate all processed food in your diet. Eat at least one-third of your food raw. Avoid frying or charbroiling; boil, poach or steam your foods instead. Consider adding cancer-fighting whole foods, herbs, spices and supplements to your diet, such as broccoli sprouts, curcumin and resveratrol.
    2. Carbohydrates and Sugar: Sugar/fructose and grain-based foods from your diet need to be reduced and eventually eliminated. This applies to whole unprocessed organic grains as well, as they tend to rapidly break down and drive up your insulin level.

The evidence is quite clear that if you want to avoid cancer, or you currently have cancer, you absolutely MUST avoid all forms of sugar, especially fructose, which are dirty fuels generating excessive free radicals and secondary mitochondrial damage.

    1. Protein and Fat: Consider reducing your protein levels to 1 gram of protein for every kilogram of lean body mass, or one-half gram of protein per pound of lean body mass. Replace excess protein with high-quality fats, such as organic eggs from pastured hens, high-quality grass-fed meats, raw pastured butter, avocados, pecans, macadamias, and coconut oil.
    2. GMOs: Avoid genetically engineered foods as they are typically treated with herbicides such as Roundup (glyphosate), and are likely to be carcinogenic and contribute to mitochondrial dysfunction. Choose fresh, organic, and preferably locally grown foods.
    3. Animal-Based Omega-3 Fats: Normalize your ratio of omega-3 to omega-6 fats by consuming anchovies, sardines, wild Alaskan salmon or taking a high-quality krill oil and reducing your intake of processed vegetable oils.
    4. Optimize Your Gut Flora: This will reduce inflammation and strengthen your immune response. Researchers have found a microbe-dependent mechanism through which some cancers mount an inflammatory response that fuels their development and growth.

They suggest that inhibiting inflammatory cytokines might slow cancer progression and improve the response to chemotherapy. Fermented foods are especially beneficial for gut health, and the fermentation process involved in creating sauerkraut produces cancer-fighting compounds such as isothiocyanates, indoles and sulforaphane.

    1. Exercise and Move More: Sit less, move around more and try to take 10,000 steps a day.  Exercise also lowers insulin levels, which creates a low-sugar environment that discourages the growth and spread of cancer cells. In a three-month study, exercise was found to alter immune cells into a more potent disease-fighting form in cancer survivors who had just completed chemotherapy.

Researchers and cancer organizations increasingly recommend making regular exercise a priority in order to reduce your risk of cancer and help improve cancer outcomes. Exercise may also help trigger apoptosis (programmed cell death) in cancer cells. Ideally, your exercise program should include balance, strength, flexibility, and high-intensity interval training (HIIT). For help getting started, refer to my Peak Fitness Program.

    1. Vitamin D: There is scientific evidence you can decrease your risk of cancer by more than half simply by optimizing your vitamin D levels with appropriate sun exposure. Your serum level should hold steady at 50 to 70 ng/ml, but if you are being treated for cancer, it should be closer to 80 to 90 ng/ml for optimal benefit.

If you take oral vitamin D and have cancer, it would be very prudent to monitor your vitamin D blood levels regularly, as well as supplementing with vitamin K2, as K2 deficiency is actually what produces the symptoms of vitamin D toxicity.

  1. Sleep: Make sure you are getting enough restorative sleep. Poor sleep can interfere with your melatonin production, which is associated with an increased risk of insulin resistance and weight gain, both of which contribute to cancer’s virility.
  2. Exposure to Toxins: Reduce your exposure to environmental toxins like pesticides, herbicides, household chemical cleaners, plastics chemicals, synthetic air fresheners and toxic cosmetics.
  3. Exposure to Radiation: Limit your exposure and protect yourself from radiation produced by cell phones, towers, base stations, and Wi-Fi stations, as well as minimizing your exposure from radiation-based medical scans, including dental x-rays, CT scans, and mammograms.
  4. Stress Management: Stress from all causes is a major contributor to disease. It is likely that stress and unresolved emotional issues may be more important than the physical ones, so make sure this is addressed. My favorite tool for resolving emotional challenges is the Emotional Freedom Techniques (EFT).



Coffee, my heart’s enemy!

Change is afoot! I cannot drink coffee, and though I love the taste and smell of it, hands down, I cannot have it! I have to give up even the decaffeinated ones. Since 97% of caffeine has been removed, the remaining 3% still create havocs to my heart and angina sets in until my body eliminates the coffee out of my

It’s actually the caffeine that my heart is allergic to and it reacts on caffeine’s entrance in my body’s bloodstream. Even tea is my heart’s enemy because of the caffeine. I’ve come to a conclusion that anything with caffeine added to food, my heart will pitter patter and starts crying out loud! It surely gives me quite a fright. Thank goodness, my heart is in good condition according to my cardiologist.

“The reason for the angina: Vasoconstriction, it is the narrowing of blood vessels. When vasoconstriction occurs, blood flow is slowed down or partially blocked. It can occur in response to psychological conditions or drugs, such as decongestants, pseudoephedrine or caffeine.”

“By limiting your caffeine intake, you may be able to avoid vasoconstriction and decreased blood flow in the brain. The study published in “Human Brain Mapping” found that those who consumed high levels of caffeine had less cerebral blood flow, when compared to low and moderate caffeine users. In the study, 45 milligrams per day was considered low dosage, 405 milligrams per day was considered moderate and 950 milligrams per day was considered a high level of caffeine.”

Excerpts from:

I had never been in the habit of drinking coffee like other coffee lovers do. I never did. I’d have a cup once in a while in my younger years, but it was never an ongoing leisure. I drink it then only to perk me up in the morning on the way to work, if I did not get a good sleep the previous night. The desire to be constantly metabolized, in short, energized by coffee everyday was never my thing. Therefore, I did not know then that my heart reacts to caffeine except when I was taking diet pills moons ago. Caffeine is one of the ingredients in diet pills. I definitely did not put two and two together.

Not until I’ve gotten the luxury to be able to stay home. My hubby loves coffee and the coffee aroma got me entangled with the idea of a cup of joe in the morning would be a welcome change. Three days with coffee gave a sudden chest pain. I’d stop drinking it and the pain would go away. Unbeknownst to me, the caffeine raised my blood pressure, too.

As of late, I’ve given coffee a last try by trying some decaf. It didn’t do no good to my heart either especially if I have it every morning, even in small amount. It was alright if I only have it once in a blue moon. But no chance everyday. Coffee is acidic and an acidic body can cause inflammation and increases the chance of diseases thriving in our bodies.

Pros and Cons of coffee ~~ According to this website,

The goods on coffee are: Can reduce the risk of diabetes, fights free radicals, improves memory and cognition.

The negative effects of coffee: can increase Osteoporosis, can cause wrinkles, weight gain, conventional coffee is laden with pesticides.

On this website:

The site particularly discussed about heart disease as part of the negative effects of drinking coffee and high blood pressure. If I continue drinking coffee, regular or decaf, there’s a possibility that my heart may give up on me  due to high blood pressure, which is another side effect of coffee drinking. “Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in persons with elevated blood pressure.”

I guess coffee is no longer in my future. As much as I love the smell and aroma of newly brewed coffee, I have to think of the many cons associated with getting addicted to it.

Goodbye coffee, it’s been nice knowing you at Starbucks, especially. coffee2And I am no longer a fan of Starbucks for years now. Talking about pesticides and toxins in their coffee!