Does Intermittent Fasting Affect on Insulin Resistance? - Part 2 - Diabetes 16

Illustration for intermittent fasting (credit to Atkins).

We continue to talk about about intermittent fasting and insulin resistance in this post (please see previous post: Does Intermittent Fasting Affect on Insulin Resistance? - Part 1 - Diabetes 16 | Tanza Erlambang Update

Moreover, researchers had observed two groups of pre-diabetes men. Observation conducted for 5 weeks. The results are quite surprising and promising.

1) First group, fasting for 16 hours a day. Restricted eating at 8 hours window (7 AM to 3 PM). Results are:

- no change of body weight

- lower insulin level

- improve insulin sensitivity

- lower blood pressure

- decrease appetite

2) Second group, fasting for 12 hours a day. Results are:

- no change of body weight

- not significant changes of insulin level, insulin sensitivity and blood pressure.

Cheese sold in the grocery, just illustration

In respect to insulin, intermittent fasting for 16 hours have significant effect on improvement insulin sensitivity.

Thus, the result improves cells respond to insulin and decrease sugar level in the blood streams.

Other observations indicated that fasting intermittently may improve brain function and longevity.

Sure, we should consult to the physician before deciding to fasting intermittently and asking about how long healthy fasting in a day.

Konbi with 10 Seats is the Best Restaurant in the USA

The best restaurant in the USA, with 10 seats only

(credit to cntraveler)

I just read top 10 restaurants in America, released by Bon Appétit magazine. Konbi was chosen as the best in 2019.

What surprised me that the restaurant is “so small” with limited seats, limited hours and limited menus.

Konbi, a Japanese word means “combination.” It was founded and owned by two chefs, Akira Akuto and Nick Montgomery.

Konbi has some Japanese style menus and others, some of them are:

- Japanese style sandwiches

- French pastries

- Vegetable dishes

- drinks (coffee and tea)

Konbi’s coveted croissants (credit to Los Angeles Magazine)

As I quoted from magazine, here the the best restaurant in the USA in 2019;
1. Konbi (Los Angeles)
2. Khao Noodle Shop (Dallas, TX) 
3. Longoven (Richmond, VA) 
4. Ochre Bakery (Detroit, MI) 
5. The Elysian Bar (New Orleans) 
6. Kopitiam (New York City) 
7. Tailor (Nashville, TN) 
8. Le Comptoir du Vin (Baltimore, MD) 
9. Matt’s BBQ Tacos (Portland, OR)
10.The Wolf’s Tailor (Denver, CO)

The Konbi locates in Echo Park, 1463 Sunset Blvd, Los Angeles, CA 90026. It is daytime restaurant, open 7 days a week from 8.00 AM to 3 PM.

One of special dishes is croissant, restaurant serves 36 only daily. You are lucky enough if you could get one. It is because croissants will be sold out before 11 AM.

Have you visited one of 10 best restaurants in the USA as listed above?

Some American Customs are not Apply in Other Countries – part 2

A ruler in metric system

At previous post, we talked about 3 American customs are not apply to other countries: Free refill, Arrival on scheduled and Left hand habit.

Please re-visit: Some American Customs are not Apply in Other Countries – part 1 | Tanza Erlambang Update

This post will talk about:

- Measurement system

- Using old money

- Open a gift

America and other two countries, Liberia (Africa) and Myanmar (South East Asia) use imperial system such as gallon, feet and yards.

The rest of the world are using metric system also known as the international system of units (SI). 

Gifts, just for illustration

The units of measurement include:

- kilogram (kg)

- meter (m)

- Candela (cd)

- second (s)

- ampere (A)

- kelvin (K)

- mole (mol)

Another custom is using paper money. It is no problem to use crinkled or worn bill, since the bill was circulated quite long in America.

You should pay to buy somethings with clean or look like new bills in some developing nations. The stores will reject the older money. Thus, we may change our crinkled money to new ones in the banks. Then, use its.

Moreover, It is custom to open the gift in front the giver in America. The giver wants to see happiness face of who got the gift.

In some Asian countries, to open the gift in front the giver is considered rude behaviors.

For special occasion in Japan, the gift is wrapped tightly, so, we can’t open the gift in front the giver practically.

# To be continued to part 3

What is the Meaning of Cardiovascular Disease? - Heart 3

Illustration of heart (credit to Harvard University)

Long time ago, I myself “confused” with the words of hearts diseases, heart attacks, coronary diseases, cardiovascular diseases and other diseases relate to hearts.

I find out that cardiovascular was combination of “cardio” and vascular words:

1) Cardio means heart. The diseases relate to cardio (heart) may include:

- Congenital heart disease

- Heart failure

- Dilated cardiomyopathy

- Heart valve abnormalities

- Myocardial infarction

- Abnormal heart rythem

- Hypertrophic cardiomyopathy

The heart, just for illustration (Credit to Everyday Health)

2) Terms of vascular diseases relate to blood vessels diseases that connect to veins and arteries in our body. Disorder could lead to health problems from severe to death.

Some vascular diseases are:

- abdominal aortic aneurysm

- stroke

- peripheral artery diseases

- arteriovenous malformation

- blood clots (pulmonary embolism)

- critical limb ischemia

- chronic venous insufficiency

- deep vein thrombosis

Cardiovascular diseases caused more than 800,000 death every year, 840,768 death in 2016. 1 die in 37 seconds due to this diseases.

Heart (cardio) disease alone is number 1 causes of death in the USA and the world. About 635,260 death due to cardiac diseases in the USA in 2016.

The fact that more men than women die due to cardiovascular diseases in young age, but after 65, both men and women are almost equally affected by diseases.

Men more smoke cigarette than women. Smoke is one of risk factors for cardiovascular diseases.

Relate posts:

What is the Irregular Heartbeats? - Heart 1 | Tanza Erlambang Update

Why Sugary Drinks Cause of Heart Diseases? – Heart 2 | Tanza Erlambang Update.

Does Intermittent Fasting Affect on Insulin Resistance? - Part 1 - Diabetes 16

Low level insulin could reduce body weight

(credit to ketogenicforums.com)

We talked about insulin resistance at previous post (What is the Meaning of Insulin Resistance? - Diabetes 15 | Tanza Erlambang Update).

The post said that “Insulin resistance refers to cells (of organs) which resist to insulin, thus glucose in the blood streams can not enter the cells, and then can not be used as source of energy.”

Then, “Resist to insulin is a kind of pretext to reduce cells ability in order to absorb glucose. This condition could cause increasing of sugar level in the blood.”

The question then, can we fix Insulin Resistance? The answer is yes.

Researchers suggest many methods, fasting intermittently is one of cheap, easy and healthy methods.

Fasting intermittently means that we are fasting, no meals for several our in 24 periods or several days in a week.

Some examples of intermittent fasting

(credit to HealthCentral)

Many methods are developed by dietitian or health professional to intermittent fasting as of above Table:

- 5 : 2 means two fasting days in a week

- 24 hours without food for 1 to 3 days in a week

- Time restricted, fasting for 12 to 16 hours a day.

The two important purposes of fasting intermittently are:

- lower blood sugar level

- improve insulin sensitivity.

Normal range of insulin level is below 100 pmol/L as shown in the first graph (Figure 1 above), but some sources said < 174 pmol/L.

In relation to energy, lower insulin level means that body fat can be used as source of energy. Hence, body fat may be burned.

# To be continued to part 2

Did Americans Less Donate before Recently Christmas Eves?

An empty plastic bucket

I saw a Santa Claus with his bell in malls, and even several Santa Clauses in big super centers about 10 years ago.

They collected donations from crowd for charity which associate to certain religious groups or institutions.

Children, young and old opened their wallet and put a couple bucks or coins in the plastic bucket.

Some times, I saw the bucket full of moneys, some drops on the floor, and fly around due to winds.

In the last several years, I have noticed the different.

I shopped 3 times to two shopping centers before Christmas eve this year. Santa Claus’s bucket almost empty.

A lonely homeless

Empty bucket make me wonder, Why?

Before answer the question, let’s see amazing facts:

1) 147.8 million Americans shopping before Christmas this year, 2019. More than last year in which 134.3 million Americans went shopping in 2018.

2) Americans donate about US$ 390 billions to charities each years since 3 years ago until recently.

Hence, I believed that Americans did contribute to charities by digital ways:

- credit or debit cards

- gift cards

- any digital ways (bank transfer, pay pals, money transfer services).

It is the main reason why I didn’t see people donate using paper money or coin in recent days, anymore.

Happy holiday and Merry Christmas to you and yours. 

What Indexes should be Considered to Find Retirement Countries? - part 2

One of Budha temples in Indonesia

We have talked about of cost of living index at previous post: What Indexes should be Considered to Find Retirement Countries? - part 1 | Tanza Erlambang Update

Another important index to considered as cheaper place is local purchasing power index.

This index refers to the power to purchase (goods and services) based on local salary, then, the index is compared to USA (New York).

As an example, country with local purchasing power index 45 means that:

- people of that country can afford to buy 45% good than their peer in New York, USA.

Moreover, Marlene Satter (2019) wrote article about “15 Cheapest Countries for Retirement (Some of Which May Surprise You).”

6 of them are following (may not in order):

1. Sri Lanka

- Cost of living index is 30.24 and Local purchasing power index is 17.36

2. India

- Cost of living index is 24.17 and Local purchasing power index is 17.15.

3. Malaysia

- Cost of living index is 39.38 and Local purchasing power index is 22.75.

4. Pakistan

- Cost of living index is 20.40 and Local purchasing power index is 15.42

5. Columbia

- Cost of living index is 30.15 and Local purchasing power index is 22.46

6. Indonesia

- Cost of living index is 36.24 and Local purchasing power index is 18.02

Other countries considered cheaper are: Philippines, Mexico, Vietnam, Serbia and Bulgaria.

Have you planned to retire overseas? Where?