Greatest GIFT

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


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Calorie Awareness

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

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.

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

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

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

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

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

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

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

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

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

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

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

 


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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.

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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/


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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!” http://www.hope4cancer.com/information/healing-cancer-on-time-how-intermittent-fasting-may-help.html

“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.” http://www.collective-evolution.com/2014/06/22/scientists-discover-that-fasting-triggers-stem-cell-regeneration-fights-cancer/

 


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Fall Season comes with Hopes and Dreams

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

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Waist Measurement

HeartHealth

When I see my doctor, the nurse assistant measures my weight and my blood pressure. I never paid so much attention about these routine checks until I was told that my blood pressure was slightly higher. I took that as a warning sign. It made me pay attention to possible health risks that may start in the very near future.

Since my last checkup, I have lost 11.1 lbs. and my BMI (body mass index) went down to 22.5 which is considered normal weight.

According to the UK site NHS choices– while body mass index (BMI) is a good way to tell if we are on a healthy weight, BMI doesn’t tell the whole story. Our health greater risk depends on where we store the spare body fat —  when it’s under the skin and also around the vital organs in our abdomen, this cause for concern abdomen because it means more health problems.

According to an article I have read, concerning the size of our waist, said that 90% of those whose waists were 35 inches or more had at least one major risk factor for heart diseases, such as high cholesterol or high blood pressure. Plus, a large waist is a risk factor for diabetes, another heart threat. The article continued to say that waist size forecasts heart health better than our weight or body mass index. It’s an indicator of dangerous fat deep in our abdomen, even if we are not overweight. Losing just an inch can improve all of our heart health numbers.

As I continue to lose more weight, I have to make sure to measure my waist every thirty days, to see if it’s improving. waistmeasurement2 I am at a high risk at 36 inches.

From NHS choices — in regards to measuring our waist, this is their advice:

To find your true waist, feel for your hip bone on one side.

Move upwards until you can feel the bones of your bottom rib. Halfway between is your waist. For most people this is where their tummy button is.

Use a mirror the first time to see what you’re doing and to make it easier to measure.

From WebMD website: Your waist size is a clue to whether you’re at high risk for type 2 diabetes, high blood pressure, high cholesterol and heart disease.To measure your waist circumference, use a tape measure. Start at the top of your hip bone, then bring the tape measure all the way around, level with your belly button. (your abdomen is where your belly button is) Make sure it’s not too tight and that it’s straight. Don’t hold your breath while measuring.waistmeasurement3

Of course, another sure way to know where you stand with your blood sugar/glucose, blood pressure and cholesterol is to have blood test taken every six months.

My blood pressure has gone down to a much better level, thanks to a diet of plant-based foods (veggies and fruits), nuts, good fat intake, whole grain and fish with less red meat intake and less chicken and few seafood. Eight glasses of water has helped lower my blood pressure and so does a great sleep schedule. I exercise moderately and I always tend my garden. I try to always move around the house and do housework and cooking and preparing our daily meals; and not to stay put or sit for a long period of time, if it’s not necessary.  And my cholesterol level is now okay with my doctor. I only take one medication and it’s for my blood pressure and I intend to not have more than one medication if I can help it.  I went further into buying a blood pressure monitor and I check my blood pressure every morning. This morning my blood pressure reading was 118/64 with a heart rate of 54.

A study from the Centers for Disease Control and Prevention indicated that nearly 1 in 3 Americans suffers from high blood pressure and more than half don’t have it under control, and don’t even know they have it. According to the report, most people with uncontrolled high blood pressure have health insurance and had actually seen a doctor at least twice in the previous year, yet their condition remained unmanaged.

I think it’s because they see their doctors for an emergency or they are running a fever or cold that won’t go away. Most of the time when they are told that their blood pressure is high, the doctor or the nurse or medical assistant would assume that it’s because they are not feeling well. In turn the patients don’t follow up because of being busy from their work, family and personal life.

And if their eating habits are not up to par, and they eat all kinds of junk foods and processed foods, they are headed to all kinds of health problems.

I was one of those people, although I had read books about health most of my life, I did not connect the dots until I was told that my blood pressure was elevated.

I am now a firm believer of this phrase from Hippocrates: Let your food be your medicine, your medicine be your food.