Greatest GIFT

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


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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.

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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.

 

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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.

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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.

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Fiber, and more of it    

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

30 minutes, at least

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

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

Chocolate, alcohol, or french fries

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

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

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

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

derived from:

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

 

 

 


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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

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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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New development on blood pressure numbers

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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.

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“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.”

https://www.washingtonpost.com/national/health-science/its-important-to-get-high-blood-pressure-under-control-but-how-low-should-it-go/2016/04/21/9193efe8-b3bc-11e5-9388-466021d971de_story.html

http://www.webmd.com/hypertension-high-blood-pressure/news/20131218/new-blood-pressure-guidelines-raise-the-bar-for-taking-medications


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Natural Human Growth Hormone

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With this update, my current weight is 104.2, which I was able to maintain last holiday season due mainly to intermittent fasting. I’ve eaten more than usual during Christmas and New Year. But because of intermittent fasting, I was able to keep my weight down. I’ve gained a pound, but after the New Year, I’ve easily lost a pound and back with my usual calorie control healthy lifestyle.

I believe intermittent fasting is one of the most powerful interventions out there if you’re struggling with your weight and related health issues. One of the primary reasons for this is because it helps shift your body from burning sugar/carbs to burning fat as its primary fuel.

via Dr. Mercola

Breaking Down Fat

When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you’re not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones:

  • pancreas – glucagon
  • pituitary gland – growth hormone
  • pituitary gland – ACTH (adrenocorticotropic hormone)
  • adrenal gland – epinephrine (adrenaline)
  • thyroid gland – thyroid hormone

These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.

When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body’s prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.

The first line of defense in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules — this process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose.

In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose

Human growth hormone (HGH) plays a vital role is staying young, long after you’ve finished growing. HGH is a product of the pituitary gland, the master gland of the body. As the name implies, it promotes linear growth in children and adolescents. After the body stops growing taller, levels of HGH decline and often become very low in adult life.
Growth hormone helps burn fat, build muscle and fasting triggers the “growth hormone response”, which prevents you from losing muscle while you fast. Since your muscle is largely responsible for your metabolism, growth hormone also plays a large part
in keeping your metabolism elevated while you are fasting.

 Naturally Increased Growth Hormone

) When you sleep
2) When you are in a fasted state

Natural HGH Booster #3: A Sleep Mask

You release the most growth hormone while you sleep. Use a sleep mask to block out light, allowing melatonin, the sleep hormone, to surge, and get a deeper, more restorative sleep.

Scientific studies show fasting and intermittent fasting promote weight loss and burn belly fat, but have other important anti-aging health benefits, such as protecting the brain from degenerative diseases like Alzheimer’s, the Huffington Post reported.

Researchers say fasting and intermittent fasting keeps the brain from shrinking and protects it from stress. Fasting as little as eight days a year could have significant health benefits, even for older people and cancer patients.

Research conducted at the USC Davis School of Gerontology indicates that fasting for two to four days at a time can regenerate your entire immune system — especially for cancer patients undergoing chemotherapy.

“When you starve, the system tries to save energy, and one of the things it does is recycle a lot of the immune cells that are not needed, especially those that may be damaged,” said study author Dr. Valter Longo, a professor of gerontology.

Longo said fasting can be especially beneficial for older people (whose immune systems become damaged with age) and for cancer patients undergoing chemotherapy. “If you start with a system heavily damaged by chemotherapy or aging, fasting cycles can generate, literally, a new immune system,” he said.

Boosts Human Growth Hormone 2,000%

Previous research from the Intermountain Medical Center Heart Institute in Utah indicates periodic fasting dramatically increases human growth hormone. In a recent study, men who fasted for 24 hours experienced a 2,000% spike in HGH, while women saw a 1,300% increase. Studies show fasting stabilizes blood sugar and improves cholesterol.

Fasting for an entire day or two at a time can be difficult for most people, but you can reap the anti-aging and weight loss benefits of calorie restriction through intermittent fasting, which calls for alternating days of feeding and fasting.

Intermittent fasting can slow down aging by limiting the oxidative and metabolic stresses that damage cells, the Wall Street Journal reported.

According to research by the National Institute on Aging (NIA), intermittent fasting is better than conventional dieting for fueling weight loss, improving brain health, and maintaining lean muscle mass. “Just as exercise makes muscles stronger, fasting makes the brain stronger,” said Dr. Mark Mattson, chief of the NIA’s neurosciences lab.

What’s more, this pattern of intermittent fasting helped the animals maintain their lean muscle mass even as they aged — the exact opposite of what happens to both animals and people as they get older.

Hugh Jackman Credits IF For Buff Wolverine Body

Similar experiments conducted on humans (alternating between days of normal eating and calorie restriction) showed the same effects. Dr. Mattson said fasting for short periods of time like 16 to 24 hours induces a state of stress in the body, which responds by releasing neurotrophic proteins that stimulate neurons and other cells.

Actor Hugh Jackman recently credited intermittent fasting for helping him achieve his rippling Wolverine body. Jackman, 45, said IF also gave him more energy and improved his sleep.

Hugh’s 16/8 intermittent fasting protocol involves doing all his eating for the day during an eight-hour window and then not eating at all (except for water) for 16 hours. Jackman typically consumes all his calories between 10 am and 6 pm. It’s an eating plan he follows even when he’s not training for a role.

(Marcola) I view intermittent fasting as a lifestyle, not a diet, and that includes making healthy food choices whenever you do eat. Also, proper nutrition becomes even more important when fasting, so you really want to address your food choices before you try fasting.

This includes minimizing carbs and replacing them with healthful fats, like coconut oil, olive oil, olives, butter, eggs, avocados, and nuts. It typically takes several weeks to shift to fat burning mode, but once you do, your cravings for unhealthy foods and carbs will automatically disappear. This is because you’re now actually able to burn your stored fat and don’t have to rely on new fast-burning carbs for fuel. Unfortunately, despite mounting evidence, many health practitioners are still reluctant to prescribe fasting to their patients


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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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An Eye Opener

The more I read about the connection between gaining excess weight and high blood pressure and high cholesterol, the more I realized why my blood pressure skyrocketed for the last 2 years! The first year, I did not even know it was high. There were symptoms but I was not paying attention. I knew I was gaining weight and I got tired fast. I even was accepting I’m getting older, it’s part of life. That was not the right frame of mind. Now I realized that wherever I am in my stage of life, I have to be proactive and maintain a healthy weight. We live and we learn.

Looking back at my blood pressure chart for blood pressure monitoring at home, my systolic readings were way high in October and November 2014. My systolic readings were 168, the highest and the lowest was 141. My average systolic reading was 146.39. No wonder I was not feeling so good! Thank goodness, my diastolic readings have always been low.  My doctor started me with a blood pressure med when I decided to seek help last year. But I refused to take more drugs as I go along. Something has to go; it’s either the BP med or my excess weight. It really did not dawn on me that yes, it’s the excess weight that has to be dealt with. I read that just a modest weight gain can increase our blood pressure, even in lean, healthy people. This is especially true if we tend to gain weight in the belly area.

According to  Dr. Virend Somers, a cardiologist at the Mayo Clinic ~ “with even a small weight gain like 5 pounds, there is a significant increase in the overall risk of cardiovascular events, such as heart attack and stroke. While these findings are important on an individual level, the impact of these findings is multiplied as more and more adults fall into the overweight or obese category, Somers said.“This is important to see on an individual level, but on the overall population as well,” he said. He said that an increase in weight also comes with an increase risk of high blood pressure, which opens us up to a slew of heart health risks.”

According to Healthline.com, high blood pressure, or hypertension, affects about 67 million American adults, or 1 in every 3, according to the Centers for Disease Control and Prevention. Not even half — only 47 percent — have their high blood pressure under control. The common condition is characterized by higher than normal pressure from blood pushing against blood vessel walls. Early stages of high blood pressure cause no symptoms, so it is also known as “the silent killer” because of the damage it can cause before diagnosis. Excess weight increases the strain on the heart, raises blood cholesterol and triglyceride levels, and lowers HDL (good) cholesterol levels. It can also make diabetes more likely to develop. Losing as little as 10 to 20 pounds can help lower your blood pressure and your heart disease risk. To successfully and healthfully lose weight—and keep it off—most people need to subtract about 500 calories per day from their diet to lose about 1 pound per week.

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August of 2012 at Woodstock, New Brunswick, Canada – I’ve lost 10 pounds here but still on the chubby side.

I’ve started concentrating on losing weight in May 2011, lost 10 pounds in 2012 and I was able to keep off those 10 pounds until the Christmas holidays in 2014. This year, I’ve finally put my foot down and focused on losing more weight by calorie counting and intermittent fasting, which I’ve been blogging here for extra motivation and accountability on my part.

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this morning, my BMI is 22- blood pressure was 113/60. The pair of shorts I’m wearing is a size 5. Old shorts I used to wear in the early 90s! I kept these with hope that I can wear them again!

My hubby has lost a lot of weight since we started calorie counting on June 2015. He is 6’1 and weighing now at 194. Aside from doing calorie counting, he is also on intermittent fasting and brisk walking around our neighborhood with some jogging. In a matter of six months, he was able to normalize his blood pressure and cholesterol levels. Before this, our doctor told him six months ago that if he did not change his lifestyle habits, he may have to start with statin drugs. His good blood test counts recently are testaments that we can lower blood pressure and cholesterol levels naturally, by eating healthy foods like veggies and fruits, whole grains, good fats, lean meats, poultry and fish and eating less and exercise.

This morning, my blood pressure reading was 113/60 which is considered normal. My BMI is 22.


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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.

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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.


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The importance in gaining knowledge about our Body Mass Index

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BMI is what medical doctors use as screening tools together with their patients weight. They go hand in hand on their medical records. I always wonder why the medical assistant always lead me to the clinic’s weight scale the moment I enter the clinic for check up.

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I never really had given it too much thought as to why they want to know my weight measurement until I got educated with Body Mass Index as of late. It seems crucial to put the dots together with family history, your diet and your lifestyle as a whole, as well as your weight and your body mass index. It will give a doctor an idea on where you stand with your health.

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And it should set an alarm in my head that I am at risk for serious conditions such as stroke, heart problems, respiratory, muscle as well as joint diseases. A high BMI could indicate cholesterol and high blood pressure risks putting strain to the heart and the brain.

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I never really thought how important it is to pay attention to my weight, until I’ve gained a few pounds and my blood pressure readings were high. I’ve decided to seek medical advise. My BMI was probably close to being overweight when I saw a doctor. But before that, I’ve gained weight that probably my BMI was over 25. I knew I needed to lose weight when I saw myself on photos and videos. But just looking in the mirror, there’s a sense of denial that I was gaining weight. When I started weighing myself again, reality hit that indeed it’s time to lose the excess weight. Another indicator was I felt tired easily and I was not feeling great plus I was suffering from heartburn each time I was in bed.

What’s bad with all of these was the idea that somehow planted in my head; which started from an article reading about it several years ago, that when you reach a certain age, extra weight is not bad to prevent osteoporosis or thinning of the bones– a reduction in bone mass, due to depletion of calcium and bone protein as a person gets older, especially for a woman. That made me complacent with my weight increase and I let myself go. Not a good thinking.

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When I finally put two and two together and getting more understanding about my BMI, it got easier to lose those extra poundage; plus the fact that excess food consumption leads to health risks as well as an abuse of our body system and organs. Measuring my waist is very important, too; however, the medical doctors don’t pay too much attention to it more than the BMI. I can see why because as we lose weight, we will decrease our belly fat, especially if plant based foods or raw and whole foods are parts of our healthy diet. Green leafy vegetables and asparagus and fruits are full of fiber and low in calories. Berries, too are low in calories and full of fiber that give feeling of fullness and satisfaction. Avocados and nuts, and oatmeal are good sources in reducing belly and abdominal fats. The possibilities are endless in regards to flattening the tummy and these types of foods keep us satisfied. Once we’ve learned to tame our sugar addiction in the form of bad carbs from processed foods, whole foods which are the complex carbs or what they now called slow carbs will become the best tasting, wholesome eats of our lives. Just make sure they are organic grown and non-GMOs.

I am not a vegan nor a vegetarian for I eat lean grass fed meat and organic lean chicken, as well as wild caught fish and seafood; although I limit my intake of them and I interchange. I prefer more consumption of wild caught fish instead of red meat.  Brown rice, quinoa, hemp seeds, chia seeds, flax seeds, kimchi, saurkrauts, miso are also our kitchen staples.

I am now down to 109 pounds and my BMI is 22. My recent visit with my GP, he gave me thumbs up and he was glad I’ve lost weight. He advised me that my BMI should never go below 20 as lower than 20 can put me at risk with osteoporosis. I’m keeping that in mind.

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