Category Archives: Weight Loss

My Journey To Strength

Dec 8, 2012 will be one of my most memorable date as it was on this very date when I expired from a massive heart attack. I just lucky to be revived and hence, now I am back.

While I was still in the hospital, on my 2nd week after the surgery, I was already referred to the Physiatrist for the start of my cardiac rehab. Unfortunately, while having my rehab activities, I was having some blood pressure shoot ups, such that my cardiologist had to defer my activities. Twelve days after my by-pass operation, I was sent home.

On the next day, I was eager to resume my cardiac rehabilitation but then my cardiologist wanted me to rest first until my follow-up visit. At home, everyone wants me to rest, do nothing, eat, sleep. But I am not this kind of person. I needed to do something. Thus, I started helping babysit my nephew who was 9 months at that time, except that I am so weak I can’t carry him. Then, to continue doing some exercises, I bought a 500mL water bottle that I used as weights for my brief and simple workouts.

Six weeks after my surgery, I had my first stress test. At 10 mets (maximum exercise), I had some signs of arrhythmia in the form of premature ventricular contractions, not only in singles, but in quadruplets. My cardiologist had to stop the test and then she prescribed me to only do exercises between 6-7 mets. The only thing I liked doing in that prescriptions was “walking for 5.5 km” or “biking for 16km.” I was then prescribed also an anti-arrhythmic amiodarone. I had to submit to the prescribed exercises. I was on the treadmill most often, checking on my heart rate every now and then and avoiding it to reach more than 150 beats per minute. But the stubbornness in me started to pop out after just few days. From an initial slow run of 5.5mi/hr, I increased it to 6.0mi/hr, then to 6.5mi/hr within a week.

At about 2 months post-surgery, I was already able to do 7 to 7.5mi/hr, still without informing my cardiologist. But she told me I can only do 6 mi/hr because that was the speed during my stress test when I started to have cardiac arrhythmias. Unknown to her, I was still increasing my speed. Until I decided to do some long distance running with the aid of ipod/iphone Nike+ Running app. I know this might not be exact but it was something I could work out on while still on the road to recovery.

I started first with a 5K run, initially finishing it in 30 minutes, until slowly increasing my speed and as of now, my fastest is at 27 minutes. I further increased it to 10K which I initially clocked at 1 hr 5’38”. I kept on trying to outdo myself, until I was able to finish a 10K run at 56’50”. All of this on a treadmill. I know this still needs a lot of improvement and soon, hope I will be able to achieve this. I also hope that I can do an actual road run but I am not in a hurry. Aside from this, I have also started lifting weights, initially smaller weights, until I am able to life almost the weights I did before my surgery. The only limit I am as far as weight lifting is my fear of my sternotomy to crack open if I keep increasing my loads.

People get surprised when they see me running on treadmill. They always keep on asking “kaya mo na ba,” “okay ka lang,” “may clearance ka na ba sa doctor mo” and other similar questions. Of course I know they are concerned but I can not allow myself to be babied forever. If I wont push beyond the set limits, I will not be able to be at my present status now. While there may be some advantages/disadvantages of being a person with disability at some times, I want to strive, to live as normal as possible.


My latest runs

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Posted by on March 25, 2013 in Fitness, Personal, Weight Loss


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Feeding The Tiniest Babies

Feeding The Tiniest Babies.


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Eat More Chocolates, Weigh Less?

People Who Frequently Eat Chocolate May Weigh Less
WebMD Health News
Reviewed by Laura J. Martin, MD
eating chocolate

March 26, 2012 — People who are trying to lose weight may not need to bar chocolate from their diets.

A new government-funded study of nearly 1,000 healthy adults shows that people who frequently eat chocolate actually weigh less than those who say they eat it less frequently.

Study researchers say that people who reported eating chocolate five times a week had a body mass index (BMI) about one point less, on average, than people who said they ate chocolate less frequently. For a woman who is 5 feet 6 inches tall and weighs 125 pounds, one BMI point equals about five pounds.

That’s despite the fact that frequent chocolate eaters also reported eating more total calories and more saturated fat than people who ate chocolate less often.

Researchers say that may mean that the calories in chocolate are being offset by other ingredients that boost metabolism.

“With modest amounts of chocolate, they may have the effect of being free calories or even better than free — at least, the associations look that way,” says Beatrice A. Golomb, MD, PhD, an associate professor of medicine at the University of California, San Diego.

The study is published in the Archives of Internal Medicine.

Does Chocolate Aid Weight Loss? Experts Remain Skeptical

Nutritionists who were not involved in the study aren’t convinced that chocolate reduces body weight.

“I think it’s kind of a stretch,” says Nancy Copperman, RD, CDN, director of public health initiatives at the North Shore-LIJ Health System in Great Neck, N.Y.

“Does it convince me that I should recommend that people eat chocolate to lose weight? No,” she says.

The study was observational, which means it can’t prove that chocolate causes weight loss.

Instead, other experts say, the study might actually say more about the kind of people who feel free to nibble on chocolate several times a week as opposed to people who don’t indulge.

Eating chocolate may be “a marker for lifestyle and relaxed attitudes toward eating — healthy attitudes,” says Marion Nestle, PhD, MPH, a professor of nutrition, food studies, and public health at New York University. Nestle is not related to the chocolate company, and she wasn’t involved in the study.

Researchers say they looked for other things that might explain the weight differences they saw, but chocolate eaters didn’t appear to exercise more or engage in other kinds of behaviors that might explain why they were slimmer than non-chocolate eaters.

Dark Chocolate Can Be a Dieter’s Friend

Still, as treats go, chocolate has many qualities that make it a good choice for people who are watching their weight, some experts say.

David Katz, MD, MPH, director of the Yale Prevention Research Center in New Haven, Conn., says dark chocolate is a particularly smart choice for dieters.

He has recently studied the health benefits of chocolate but was not involved in the new study.

“Dark chocolate is bittersweet. Whereas sweet stimulates appetite, bitter actually suppresses it. So there may be some lasting benefit from eating dark chocolate in particular,” Katz says.

It’s high in fat, a quality that slows digestion and may help curb appetite longer.

Chocolate also has a little caffeine. Caffeine revs metabolism, increasing the number of calories the body burns at rest.

But, he cautions, the study doesn’t mean that the calories in chocolate don’t count.

“No calories are free calories,” Katz tells WebMD. “I would not want people reading this to think that all [they] need to do to lose weight is eat more chocolate. That would be a huge mistake.”

Chocolate comes in many forms, most of which are high in fat and sugar.

To keep chocolate on the healthy side, keep it dark and your portions small.

“What you want to consume, ideally, is any dark chocolate that’s 60% cocoa or greater,” says Francisco Villarreal, MD, PhD, a professor of medicine at the University of California, San Diego. Villarreal studies the effects of chocolate on metabolism, but he was not involved in the new study.

He found that mice fed tiny amounts of epicatechin, one of the main antioxidants in chocolate, were able to run about twice as far on a treadmill as their counterparts who got just water.

Based on his studies, Villarreal believes chocolate might boost metabolism slightly more than exercise, though it doesn’t take very much — certainly not as much as most of us would hope for — to get the effect.

“The chocolate should be about the size of a postage stamp or about the weight of a Hershey’s Kiss. A Hershey’s Kiss is 5 grams. It’s very small, and it’s only 30 calories,” he says.

(REPOST from

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Posted by on April 22, 2012 in Weight Loss