Monday, August 31, 2009
Friday, June 12, 2009
day 2- 30 day shred
Thursday, June 11, 2009
30 DAY SHRED REVIEW
Yesterday I did the 30 day shred. I have tried it once before and it really kicks your butt. I really plan to stick with this for 30 days. Life happens, so we will see if that will come true.
The 30 day shred is 20 minutes of a combination of cardio, abs, and strength. It says that if you follow this program you can lose up to 20 lbs in 30 days. It is really tempting. I worked out yesterday and ate around 1200 calories, which I think is ok and I have lost a lbs. I think within the next few days I will see if this is water weight or in fact real weight loss.
My arms are a little sore, my hurts a little. When I first finished the workout my arms and legs were shaking. When you are doing the workout, if you aren't fit or just have no upper body strength like me, you feel like you can't take it anymore. I was so happy to be done yesterday and looking back, feel like a wimp that I gave in a few times and stopped working out.
It made me think as I was doing the workout, once I lose the weight I am going to do everything in my power to keep it off. I think Jillian is a good motivator, and is pretty accurate when she counts down. I hate working out when a person says 3 more, then 10 reps later, they are like ok 3 more. WTH?
I recommend trying this. I am going to keep updating you on results. Part one is to be done for 10 days. Every lb I lose, you will know, when I switch to 2nd or 3rd level, you will know. Please, if you try this, let me know your opinion or any success you have. I love hearing positive stories.
Wednesday, June 10, 2009
Lose Weight by Increasing Intake of Complete Proteins
Thursday, April 02 2009 - by SoundHealth Read more articles at HealthyMuslim.Com
The following research paper outlines the benefits of a high-protein weight loss diet over a low-protein diet.
Abstract
Purpose of review: High-protein diets, often with carbohydrate restriction, are quite popular among overweight Americans pursuing strategies for weight control. Recently, well designed clinical trials have evaluated the anthropometric and metabolic effects of these diets. This review focuses on the impact of high-protein diets on energy expenditure and satiety; the diets' effects on weight loss, body composition, cardiovascular risk, and glycemic control; and potential detrimental consequences of high-protein intake.
Recent findings: Current evidence indicates that protein-induced energy expenditure and satiety contribute to weight control. Randomized, controlled trials continue to show comparable, if not superior, effects of high-protein diets compared with lower protein diets on weight loss, preservation of lean body mass, and improvement in several cardiovascular risk factors for up to 12 months. Evidence that chronic high-protein intake affects glucose metabolism is inconclusive at present. Further study of the long-term safety of diets with varying amounts of protein is warranted.
Summary: On the basis of patients' metabolic profiles and preferences, practitioners can recommend individualized, nutrient-rich diets within current nutritional guidelines for weight control. Diets moderately increased in protein and modestly restricted in carbohydrate and fat, particularly saturated fat, may have beneficial effects on body weight, body composition, and associated metabolic parameters. Key issues must be resolved regarding the long-term compliance and safety of chronic high-protein intake.
Brehm BJ, D'Alessio DA, Benefits of high-protein weight loss diets: enough evidence for practice? Current Opinion in Endocrinology, diabetes and Obesity: October 2008 - Volume 15 - Issue 5 - p 416-421
This research study concludes that diets slightly higher in protein, compared to carbohydrate and fat intake, are beneficial for body weight and for a leaner body composition. Researchers found that protein induced and promoted energy expenditure and promoted feelings of fullness and satisfaction that contributed to weight control. Another recent study also found that increasing protein intake resulted in sustained weight loss, and helped to maintain a healthy weight [1].
Protein is the single most important nutrient that influences metabolic rate and weight loss. Every cell in the human body contains protein. It is a major component of skin, muscles, organs, and glands, and helps to improve immunity, antioxidant function, the production of enzymes, and enhances insulin function. Complete proteins are especially important because they form the structure and integrity of every part of the body.
Meat is the not the only source of high quality, complete protein
Meat and dairy products including poultry,eggs and fish all contain complete sources of protein, i.e. all essential amino acids that the body needs. However complete proteins can also be obtained from a vegetarian diet.
The amino acids found in vegetables are just as high quality as the amino acids found in animals products and can be used just as effectively by the human body. Most protein from vegetables usually contain most of the nine essential amino acids, but one or two of them may be at low levels compared to the protein in animal foods. There are a handful of vegetarian sources that offer complete protein and can stand alone as the main protein source in any meal. These include:
* Quinoa
* Buckwheat
* Hemp seed
Foods that offer high levels of incomplete protein include beans, peas, nuts, seeds, and many grains. beans, lentils, and peas can be easily combined with brown rice or corn to create a delicious complete protein dish.
If you are trying to lose weight, go easy on high carbohydrate foods that are easily broken down in the body and can leave you feeling hungry again quickly, like pasta, potatoes, rice and bread. Eat foods that are good sources of protein and that provide a feeling a satiety, especially complete proteins, as often as possible.
References
[1] Weigle et al A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr 2005, pages 41-8.
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Tuesday, June 9, 2009
30 day shred
I couldn't bring myself to purchase it until I try it out for 30 days. I would like to make sure this is going to work, I hate buying dvd's then adding them to my collection of dvd's that just collect dust. I will report back how I feel starting tomorrow. I do know I was sore for 4 days last time I tried it.
Cranberries are Great Immunity Boosters
Monday, June 08 2009 - by SoundHealth Read more articles at HealthyMuslim.Com
Cranberries are tiny, but tasty infection-fighting fruits packed with antioxidant Vitamin C and natural anti-bacterial properties and have been proven to prevent and treat common infections of the immune, digestive and urinary system.
The cranberry is a glossy, bright red, tart-tasting berry and is closely related to the blueberry. Like blueberries, cranberries can be found growing as wild shrubs, but are also grown to be cultivated.
Cranberries are rich in fiber and are an excellent source of Vitamin C and phytonutrients, such as flavonoids and proanthocyanidins (PAC).They contain more phenolic antioxidants than nineteen of the most popular consumed fruits according to a study published in the Journal of Agriculture and Food Chemistry.
Health Benefits
Numerous studies have established the role of cranberries in fighting urinary tract infections (UTIs) such as cystitis. According to one scientific advisor, cranberries are not only nutritious but have unique antiadhesion and antibacterial properties not found in other fruit:
"There have been multiple clinical studies done using cranberry juice and it turns out that cranberry has unique antiadhesion properties that prevent certain harmful bacteria from sticking to cells in our body. This newer concept of antiadhesion is not just limited to UTIs (urinary tract infections) but potentially other harmful bacteria as well, including those responsible for stomach ulcers and gum disease."
cancer
Multiple studies have found that flavonoid compounds including anthocyanins, flavonols, and proanthocyanidins, found naturally in cranberries, are able to fight leukemia, breast, lung, colon and potentially many other types of cancer.
Digestive Health
Cranberry juice has been shown to inhibit bacteria associated with peptic ulcers, H. pylori. Though most ulcers are not life-threatening, H. pylori bacteria has been associated with stomach cancer, acid reflux disease and gastritis. Cranberries' properties have also been shown to help reduce diarrhea.
Periodontal Disease
In a study that appeared in the Journal of the American Dental Association, a component of cranberry juice was demonstrated to have the ability to stop bacteria from adhering to teeth and gums, thus reducing plaque and periodontal disease.
Tips on Using Cranberries
* Many commercially available cranberry juices contain low levels of cranberry juice and high amounts of much sugar or artificial sweeteners, therefore read the labels carefully, or opt for pure organic juices.
* Fresh, then dried cranberries retain the most antioxidants; bottled cranberry drinks and cranberry cocktails with added sugars or sweeteners contain the least.
References
* Turner A. Inhibition of uropathogenic Escherichia coli by cranberry juice: a new antiadherence assay. J Agric Food Chem. 2005 Nov 16;53(23):8940-7.
* Antioxidant and antiproliferative activities of common fruits. J Agric Food Chem. 2002 Dec 4;50(25):7449-54.
* Yan X, Murphy BT,Hammond GB, Vinson JA,Neto CC. Antioxidant activities and antitumor screening of extracts from cranberry fruit (Vaccinium macrocarpon). J Agric Food Chem. 2002 Oct 9;50(21):5844-9.
* Zhang L. Efficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebocontrolled trial. Helicobacter. 2005 Apr;10(2):139-45.
* Weiss EI et al. Inhibiting interspecies coaggregation of plaque bacteria with a cranberry juice constituent [published erratam appear in J Am Dent Assoc 1999 Jan;130(1):36 and 1999 Mar;130(3):332] J Am Dent Assoc. 1998 Dec;129(12):1719-23.
* Labrecque J, Bodet C, Chandad F, Grenier D. Effects of a high-molecular-weight cranberry fraction on growth, biofilm formation and adherence of Porphyromonas gingivalis. J Antimicrob Chemother. 2006 Aug;58(2):439-43.
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Friday, June 5, 2009
what I ate 06/04/09
nothing
Lunch:
smoked turkey sandwich on toasted wheat bread with mayo and tomato
No cheese
Dinner:
A fist full of pasta with a little homemade marinara sauce
a small bowl on lentil soup made w/ carrots and potatoes
snack:
small mint mocha chip cappuccino from Starbucks because of my crazy cravings and extreme pain. It did make me feel better.
Honey for Fighting Colds, Viruses and Skin Infections
Monday, May 18 2009 - by SoundHealth
Read more articles at HealthyMuslim.Com
Honey (natural and unprocessed) is an excellent natural remedy for a variety of ailments. This article outlines the findings of studies that have found honey to be a remedy for treating viruses like the common cold, and skin conditions like psoriasis, eczema and cold sores.
Honey Shortens the Duration of a Cold
A new study has found that eating honey reduces the duration of the common cold; more specifically, eating two ounces of honey a day reduces the length of the common cold by up two days.
The researchers, from Jahrom University of Medical Science in Iran recruited men and women within 24 hours of catching a cold.
All 60 patients were given traditional therapies - such as decongestants and anti-pyretics (drugs to lower a temperature) - but half of them were also given a dose of honey - two ounces (around four tablespoons) - every day.
Researchers monitored a range of symptoms including a runny nose, muscle pain, fever, coughing and sneezing. They did not know who had been given the honey.
At the end of the study, which was reported in the Archives of Medical Research, the researchers found a significant difference in duration of all symptoms, with the honey group faring much better. It's thought that this is due to compounds in honey such as phenolic acid and flavonoids.
Research paper details:
Pourahmad M, Sobhanian S. Effect of honey on the common cold. Archives of Medical Research Vol 40, Issue 3, April 2009, Pages 224-225
Honey Fights Viruses and skin Infections
This is not the first stdy to find honey to be effective against viruses. In recent trials at the Dubai Medical Centre, Dr Noori Al-Waili has researched and published many papers on using honey as a natural healer, to treat skin conditions including seborrheic dermatitis, psoriasis, fungal infections, and the herpes virus.
Honey Relieves dandruff and Its Causes
A paper published in 2001 looked at seborrheic dermatitis. This is a common inflammatory skin condition that causes flaky scales that form on oily areas such as the scalp, and is a common cause of dandruff.
Research paper details:
Al-Waili NS. Therapeutic and prophylactic effects of crude honey on chronic seborrheic dermatitis and dandruff. Eur J Med Res. 2001 Jul 30;6(7):306-8.
Abstract
Honey has antibacterial, antifungal and antioxidants activities and has high nutrient value. In this study we investigated the potential use of topical application of crude honey in the management of seborrheic dermatitis and dandruff. Thirty patients with chronic seborrheic dermatitis of scalp, face and front of chest were entered for study. Twenty patients were males and 10 were females, their ages ranged between 15 and 60 years. The patients had scaling, itching and hair loss. The lesions were scaling macules, papules and dry white plaques with crust and fissures. The patients were asked to apply diluted crude honey (90% honey diluted in warm water) every other day on the lesions with gentle rubbing for 2-3 mins. Honey was left for 3 hr before gentle rinsing with warm water. The patients were followed daily for itching, scaling, hair loss and the lesions were examined. Treatment was continued for 4 weeks. The improved patients were included in a prophylactic phase, lasting six months. Half patients were treated with the topical honey once weekly and the other half served as control. All the patients responded markedly with application of honey. Itching was relieved and scaling was disappeared within one week. Skin lesions were healed and disappeared completely within 2 weeks. In addition, patients showed subjective improvement in hair loss. None of the patients ( 15 patients) treated with honey application once weekly for six months showed relapse while the 12/15 patients who had no prophylactic treatment with honey experienced a relapse of the lesions 2-4 months after stopping treatment. It might be concluded that crude honey could markedly improve seborrheic dermatitis and associated hair loss and prevent relapse when applied weekly.Honey Is An Effective Treatment for eczema and Psoriasis
A second paper from 2003 looked at atopic dermatitis, which is a form of eczema, and psoriasis. A honey salve was added to varying strengths of steroid mixtures and also compared against a placebo Vaseline mixture. The honey salve was found useful on its own by showing significant improvement in psoriasis patients, and no worsening of symptoms.
Research paper details:
Al-Waili NS. Topical application of natural honey, beeswax and olive oil mixture for atopic dermatitis or psoriasis: partially controlled, single-blinded study. Complement Ther Med. 2003 Dec;11(4):226-34.
OBJECTIVES: To investigate the effects of honey, olive oil and beeswax mixture on patients with atopic dermatitis (AD) or psoriasis vulgaris (PV). MATERIALS AND METHODS: Twenty-one patients with dermatitis and 18 patients with psoriasis were entered for patient-blinded, partially controlled study; 11 patients with dermatitis used topical betamethasone esters and 10 patients with psoriasis used clobetasol propionate. Honey mixture contained honey, beeswax and olive oil (1:1:1). Mixtures A, B, and C contained honey mixture with the corticosteroids ointment in a ratio of 1:1, 2:1, and 3:1 respectively. Patients with dermatitis were subjected to controlled bilateral half-body comparison to evaluate the efficacy of honey mixture against Vaseline, or mixture A against Vaseline-betamethasone esters mixture (1:1) in patients using topical corticosteroid treatment. In patients with psoriasis, the effect of honey mixture was compared with paraffin in an individual right/left-sites comparison, or mixture A against paraffin-clobetasol propionate mixture (1:1) in patients using corticosteroid topical therapy. In dermatitis, body lesions on right or left half-body were assessed for erythema, scaling, lichenification, excoriation, indurations, oozing and itching on a 0-4 points scale. In psoriasis, lesions of selected site were assessed for redness, scaling, thickening and itching, on a 0-4 points scale.
RESULTS: In honey mixture group, 8/10 patients with dermatitis showed significant improvement after 2 weeks, and 5/11 patients pretreated with betamethasone esters showed no deterioration upon 75% reduction of corticosteroid doses with use of mixture C. In psoriasis, 5/8 patients showed a significant response to honey mixture. In patients using clobetasol propionate, 5/10 patients showed no deterioration upon 75% reduction of corticosteroid doses with use of mixture C.
CONCLUSION: honey mixture appears useful in the management of dermatitis and psoriasis vulgaris.
Honey and Fungal Infections
Another paper published in 2004, looked at the topical use of honey for treating fungal infections of the skin. The majority of patients tested found prompt relief from their conditions, and some were cured within 3 weeks.
Research paper details:
Al-Waili NS. An alternative treatment for pityriasis versicolor, tinea cruris, tinea corporis and tinea faciei with topical application of honey, olive oil and beeswax mixture: an open pilot study. Complement Ther Med. 2004 Mar;12(1):45-7.
OBJECTIVE: To evaluate the possible role of honey, olive oil and beeswax in the treatment of skin fungal infections. PATIENTS AND METHODS: Thirty-seven patients with pityriasis versicolor, tinea cruris, tinea corporis and tinea faciei were studied. After clinical evaluation of redness, scaling, pruritis and burning/pain sensation and mycological assessment, honey mixture containing honey, olive oil and beeswax (1:1:1) was applied to the lesions three times daily for a maximum of 4 weeks.
RESULTS: Clinical response was obtained in 86% of patients with pityriasis versicolor, 78% of patients with tinea cruris and in 75% of patients with tinea corporis. Mycological cure was obtained in 75, 71 and 62% of patients with PV, tinea cruris and tinea corporis, respectively. The patient with tinea faciei showed clinical and mycological cure 3 weeks after commencement of therapy.
CONCLUSION: honey mixture may have place in the management of these skin conditions and rigorous, controlled trials are justified.
Honey Treats cold Sores Better than Drugs
Another research paper from 2004 compared the use of honey versus acyclovir (a drug used to treat infections caused by herpes viruses), in treating recurrent cold sores or genital herpes. The study found that honey worked much better than acyclovir in terms of reduced attacks and pain, occurrence of crusting, and healing time. The people who used honey instead of acyclovir cream shortened their healing time by 43% for cold sores and 59% for genital herpes sores, with no side effects.
Research paper details:
Al-Waili NS. Topical honey application vs. acyclovir for the treatment of recurrent herpes simplex lesions. Med Sci Monit. 2004 Aug;10(8):MT94-8. Epub 2004 Jul 23.
BACKGROUND: The objective of this research was to investigate the effect of the topical application of honey on recurrent attacks of herpes lesions, labial and genital, as compared to acyclovir cream. MATERIAL/METHODS: Sixteen adult patients with a history of recurrent attacks of herpetic lesions, 8 labial and 8 genital, were treated by topical application of honey for one attack and acyclovir cream for another attack.
RESULTS: For labial herpes, the mean duration of attacks and pain, occurrence of crusting, and mean healing time with honey treatment were 35%, 39%, 28% and 43% better, respectively, than with acyclovir treatment. For genital herpes, the mean duration of attacks and pain, occurrence of crusting, and mean healing time with honey treatment were 53%, 50%, 49% and 59% better, respectively, than with acyclovir. Two cases of labial herpes and one case of genital herpes remitted completely with the use of honey. The lesions crusted in 3 patients with labial herpes and in 4 patients with genital herpes. With acyclovir treatment, none of the attacks remitted, and all the lesions, labial and genital, developed crust. No side effects were observed with repeated applications of honey, whereas 3 patients developed local itching with acyclovir.
CONCLUSIONS: Topical honey application is safe and effective in the management of the signs and symptoms of recurrent lesions from labial and genital herpes.
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Thursday, June 4, 2009
What I ate 06/03/09
a handful of almonds
Lunch:
smoked turkey sandwich on toasted wheat bread with mayo and tomato
No cheese
Dinner:
2 slices of cheese pizza
snack:
a spoonful of rice pudding at 11ish, really wanted some.
Boost Eye Health Through Omega-3 Rich Foods
Thursday, May 14 2009 - by SoundHealth
Read more articles at HealthyMuslim.Com
Two new studies have found as association between eating foods high in omega-three fatty acids, and reducing the risk eye diseases like age-related macular degeneration.
In the first study, researchers found that eating foods containing omega-three fatty acids, such as nuts, appeared to reduce the risk of age-related macular degeneration - the leading cause of blindness in the elderly.
The participants completed a questionnaire about the foods they ate regularly. Digital photographs of the retina were taken at the start of the study and again five and 10 years later to track the development of age-related macular degeneration.
The results showed that after adjusting for other risk factors, people who ate one serving of fish per week had a 31% lower risk of early signs of AMD. Those who ate one to two servings of nuts rich in omega-3 fatty acids had a 35% lower risk.
Age-related macular degeneration is a condition where the central vision is lost as cells at the back of the eye degenerate over time or new blood vessels grow and bleed.
Writing in the Archives of Ophthalmology, one of the authors said: "In conclusion, our findings support the hypothesis that increased intake of omega-three polyunsaturated fatty acids and regular consumption of fish and/or nuts in the diet may protect against the development of early AMD."
It is thought fatty acids may protect the eyes by preventing the build-up of plaque in the arteries or reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina.
The second study, published in the same journal, found that eating a Mediterranean-style diet rich in fish, nuts, and olive oil is also linked to saving your eyesight and helping to prevent age-related macular degeneration (AMD).
Researchers found people who ate higher levels of trans fats more often found in baked goods and processed foods were more likely to develop late-stage age-related macular degeneration. In addition, those who ate the most omega-3 fatty acids through olive oil were less likely to have AMD. They concluded that "A diet low in trans-unsaturated fat and rich in omega-3 fatty acids and olive oil may reduce the risk of AMD."
Trans fats have been shown to increase the risk of inflammatory diseases like heart disease, and researchers think that these fats may also have a similar effect on the blood vessels in eyes.
In contrast, olive oil contains heart-healthy omega-3 fatty acids along with other beneficial compounds such as antioxidants and anti-inflammatory components that are associated with helping protect the blood vessels in the eyes and reducing the risk of age-related macular degeneration.
Research paper details:
- Tan JSL,Wang JJ, Flood V, Mitchell P. Dietary fatty acids and the 10-Year Incidence of Age-Related Macular Degeneration: The Blue Mountains Eye Study Arch Ophthalmol. 2009;127(5):656-665.
- Chong EW, Robman LD, Simpson JA, et al. Fat Consumption and Its Association With Age-Related Macular Degeneration Arch Ophthalmol. 2009;127(5):674-680.
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Tuesday, June 2, 2009
Tomatoes: The Cancer-Protective Superfood
Tuesday, May 12 2009 - by SoundHealth Read more articles at HealthyMuslim.Com
The tomato is an immensely popular and versatile food that is rich in the vital antioxidant lycopene, which helps fight against cancerous cell formation as well as other kinds of health problems. It also contains many other beneficial nutrients, making it one of the healthiest fruits or vegetables available.
Tomatoes are a fruit from the Solanaceae family, which also includes peppers, potatoes and eggplant.
Tomatoes are rich in Vitamin C and potassium. They are a good source of plant chemicals such as phytosterols, Beta-carotene and lycopene, a potent antioxidant that becomes more abundant when tomatoes are cooked. Tomatoes also contain polyphenols which have been shown effective in halting growth against liver and prostate cancer. They are a good source of Beta-carotene, which is necessary for the production of Vitamin A, a vitamin that plays a vital role in a healthy immune system, and Vitamin E, which helps to protect the body from toxins.
lycopene
Lycopene is the most common carotenoid in the human body and is one of the most potent carotenoid antioxidants. It is also found in other red fruits like watermelon, papaya, pink grapefruit and pink guava.
Studies have demonstrated that lycopene reduces the risk of prostate cancer and also has cardioprotective, antimutagenic, anticarcinogenic and anti-inflammatory properties.
Lycopene is so insoluble in water and is so tightly bound to the fiber in fruits and vegetables, that the bioavailability of lycopene is increased by processing. Therefore products such as tomato juice, soup, sauce, and ketchup (preferable home-made), produces the highest concentrations of bioavailable lycopene.
Lycopene has been shown to be more health-protective when consumed with fat-rich foods, such as avocado, olive oil or nuts. This is because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats.
Studies on the health benefits of tomatoes
Cardiovascular disease
To date, the majority of research suggests that tomato products may be more cardioprotective than lycopene alone. In a study in which animals were given either tomato juice or a lycopene supplement, and then had heart damage introduced, only tomato juice was found to reduce heart cell death, damage to the heart and improved heart function. An in vitro study using tomato extract found that tomatoes contain compounds that reduced platelet aggregation (blood stickiness).
Another study found that women with the highest intake of lycopene-rich tomato-based foods had a significantly reduced risk of heart disease.
cancer
Research has found that tomato products have a synergistic effect between lycopene and other naturally occurring nutrients in tomatoes that produced better results than lycopene supplementation alone in reducing risk factors for cancer.
Studies found that tomato intake had a significant protective effect against colorectal and ovarian cancer.
prostate cancer
Subjects who consumed tomato sauce daily for three weeks before the removal of their prostate gland (prostatectomy), had a significant decrease in DNA damage in prostate tissues and an increase in prostate cancer cell death. Further research found an inverse association between higher plasma lycopene derived from plant sources such as tomatoes and lower risk of prostate cancer.
Natural anti-inflammatory
Researchers have reported that a daily glass of tomato juice significantly lowers one of the primary markers of inflammation. The build up of these inflammatory compounds and oxidative stress (the production of excessive amounts of free radicals within cells) have been linked to virtually all chronic degenerative diseases.
Tips for Using Tomatoes
* Opt for organic where possible, as organic tomatoes and tomato products have found to deliver as much as three times the amount of lycopene as non-organic alternatives.
* Aluminium cookware should generally be avoided, and this is especially important when cooking tomatoes, since their high acid content will interact with the metal, resulting in the leeching of toxic aluminium into the food, potentially causing harmful effects on your health.
References
* Guns, E.S. & Cowell, S.P. (2005, January). Drug insight: lycopene in the prevention and treatment of prostate cancer. Nat Clin Pract Urol, 2(1), 38-43.
* Bhuvaneswari, V. & Nagini, S. (2005, November). Lycopene: a review of its potential as an anticancer agent. Current Medicinal Chemistry - Anti-Cancer Agents, 5(6), 627-635.
* Das, S., Otani, H., Maulik, N., & Das, D.K. (2005, April). lycopene, tomatoes, and coronary heart disease. Free Radic Res, 39(4), 449-455.
* Dutta-Roy, A.K., Crosbie, L., & Gordon, M.J. (2001, June). Effects of tomato extract on human platelet aggregation in vitro. Platelets, 12(4), 218-227.
* Basu A.,Imrhan V. Tomatoes versus lycopene in oxidative stress and carcinogenesis: conclusions from clinical trials. Eur J Clin Nutr. 2006 Aug 16;
* Kiani, F., Knutsen, S., Singh, P., Ursin, G., & Fraser, G. (2006, March). Dietary risk factors for ovarian cancer: the Adventist Health Study (United States). Cancer Causes Control, 17(2), 137-146.
* Wu, K., Erdman, J.W. Jr., Schwartz, et al. (2004, February). Plasma and dietary carotenoids, and the risk of prostate cancer: a nested case-control study. Cancer Epidemiol Biomarkers Prev, 13(2), 260-269.
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Thursday, May 28, 2009
COOK YOURSELF THIN- SHOW
Ok, I feel better. Please tell me how you feel. All the shows and the reveals are at
http://www.mylifetime.com/on-tv/shows/cook-yourself-thin/recipes
I really want to know if you see a difference. Also, I would love to know if you have had any positive results from the show.
What I ate 05/28/09
pineapples
lunch:
1/4 LB hot dog
w/ mustard, ketchup, relish, and onion
Dinner:
lentil soup - big bowl
salad (lettuce, argula, water cress, tomato, orange pepper and dressing)
snacks:
handful of almonds
1 delicious red apple
mint chocolate chip candy
Parsley Is Antioxidant-Rich and Cancer-Protective
Monday, May 18 2009 - by SoundHealth
Read more articles at HealthyMuslim.Com
Parsley is much more than a decorative garnish on the plate. This vibrantly green and flavorful herb contains a wealth of nutrients that make it a healthful and healing food.
Parsley belongs to the Umbelliferae family that includes celery and carrots. The two most popular varieties of this herb are the curly leaf and broad-leaved or flat leaf varieties. Flat leaf parsley is stronger in flavor than the curly leaf variety because it contains much higher levels of essential oils.
Parsley is a source of Vitamin A and C, iodine, iron and many other minerals. It has potent phytoestrogenic activity, equal to that found in soybeans, suggesting possible cancer-preventative properties. There are also many volatile oils and flavonoid phytochemicals present in parsley, all having cancer-protective attributes.
Health Benefits
Parsley is commonly used as a natural breath freshener, due to its high concentration of chlorophyll, and parsley tea is often used as a diuretic and to treat urinary tract infection.
Parsley is one of the medicinal herbs used by diabetics in Turkey. In a study testing parsley benefits with diabetic rats, researchers found that the rat subjects who were given parsley experienced lowered blood glucose while their GSH (a cell protector) levels increased. Parsley extract was also found to have a protective effect comparable to the diabetic medication, glibornuride, against liver toxicity caused by diabetes.
Myristicin, a phytochemical that has been isolated in parsley, is an effective inhibitor of tumors in mice.
Antioxidant Effects
The flavonoids in parsley - especially luteolin - have been shown to function as antioxidants that combine with highly reactive oxygen-containing molecules (called oxygen radicals) to help prevent oxygen-based damage to cells. In addition, extracts from parsley have been used in animal studies to help increase the antioxidant capacity of the blood.
Add fresh and dried parsley to soups and sauces, vegetable and grain dishes, meat and fish, or use in salads. Add it at the end of the cooking process for best taste and nutritional value.
References
- Ozsoy-Sacan O, Yanardag R, Orak H, Ozgey Y, Yarat A, Tunali T.Effects of parsley (Petroselinum crispum) extract versus glibornuride on the liver of streptozotocin-induced diabetic rats. J Ethnopharmacol. 2006 Mar 8;104(1-2):175-81.
- Bolkent S, Yanardag R, Ozsoy-Sacan O, Karabulut-Bulan O. Effects of parsley (Petroselinum crispum) on the liver of diabetic rats: a morphological and biochemical study. Phytother Res. 2004 Dec;18(12):996-9.
- Zheng GQ, Kenney PM, Zhang J, Lam LK. Inhibition of benzo[a]pyrene-induced tumorigenesis by myristicin, a volatile aroma constituent of parsley leaf oil. Carcinogenesis. 1992 Oct;13(10):1921-3.
- Hirano R, Sasamoto W, Matsumoto A et al. Antioxidant ability of various flavonoids against DPPH radicals and LDL oxidation. J Nutr Sci Vitaminol (Tokyo). 2001 Oct;47(5):357-62 2001.
Related Articles:
- Parsley Is Antioxidant-Rich and Cancer-Protective
http://www.healthymuslim.com/?hrtis - Five Superfoods You Should Be Eating Everyday
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Wednesday, May 27, 2009
what I ate 05/26/09
bagel and cream cheese
Lunch:
steak and provolone cheese 6" sub
with tomato, ketchup, mayo, and hot peppers
Dinner:
Spaghetti carbonara from cook yourself thin (it was gross)
Snacks:
handful of almonds
1 cup pineapples fresh cut by me!
1 large orange
Fatsecret.com says this is about 1500 calories :-(
sparkpeople.com says it is more like 1300 calories :-(
need to be at no more then 1200 to achieve a successful weightloss
The Spice Cumin Is Excellent For Digestion
Friday, May 22 2009 - by SoundHealth
Read more articles at HealthyMuslim.Com
Cumin is a distinctly fragrant and tasty spice that has many digestive and detoxifying properties for the body.
Cumin is related to coriander and is a member of the parsley family. The seed component of the plant is mainly what is used as a spice and it is a key ingredient in chili powder and curry powder. Cumin has a strong, sharp taste and is used extensively in Mexican, Indian, North African, Middle Eastern and Mediterranean cooking.
Cumin is a source of iron and manganese. Rich in essential oils such as cuminaldehyde and pyranzines, cumin is associated with blood glucose-lowering effects.
Health Benefits
In traditional medicine, cumin helps aid digestion and related problems. Its aromatic essential oils, mainly cuminaldehyde, activate the salivary glands in the mouth, facilitating the primary digestion of food. Thymol, another compound present in cumin, has stimulating properties and helps to trigger the glands which secrete acids, bile and the enzymes responsible for complete digestion of food in the stomach and the intestines, and greater absorption of nutrients. Cumin is also a carminative i.e. it prevents the build-up of gas in the intestine and thereby reduces flatulence, improves digestion and appetite.
Cumin has antibacterial properties and has been known to protect against hookworm infection (a soil-transmitted parasitic infection).
Arthritis
One study showed that rats that were given an extract of black cumin had reduced inflammation attributed to arthritis.
Rats who consumed cumin for six weeks had marked reduction in blood glucose, hemoglobin and triglyceride levels. Researchers also found cumin supplementation to be more effect than glibenclamide (an oral hypoglycemic medication to help control blood glucose) in the treatment of diabetes mellitus.
Colon cancer
Cumin added to the diets of rats slowed down the formation of colon cancer cells.
Ulcers
Cumin was found to be highly effective at killing H. pylori, a bacteria associated with stomach ulcers.
Tips on Using Cumin
- Because cumin can lose its flavor quickly, fresh-ground seeds are preferable to cumin powder.
- Lightly roast whole cumin seeds to bring out the flavor before using them in a recipe.
- Cumin goes well with chicken, or add it to legume dishes such as lentils and beans.
- After a meal, chew a blend of cumin seeds, fennel, cloves and cardamom to enhance digestion and sweeten the breath.
References
- Tekeoglu I, Dogan A, Demiralp L. Effects of thymoquinone (volatile oil of black cumin) on rheumatoid arthritis in rat models.Phytother Res. July 11, 2006
- Hypolipidemic effect of Cuminum cyminum L. on alloxan-induced diabetic rats. Pharmacol Res. 2002 Sep;46(3):251-5.
- Lee HS. Cuminaldehyde: Aldose Reductase and alpha-Glucosidase Inhibitor Derived from Cuminum cyminum L. seeds. J Agric Food Chem. 2005; 53(7):2446-50
- Nalini N, Manju V,Menon VP. Effect of spices on lipid metabolism in 1,2-dimethylhydrazine-induced rat colon carcinogenesis. J Med Food. 2006 Summer;9(2):237-45.
- O'Mahoney R et al. Bactericidal and anti-adhesive properties of culinary and medicinal plants against Helicobacter pylori. World J Gastroenterol. 2005 Dec 21;11(47):7499-507.
Related Articles:
The Spice Cumin Is Excellent For Digestion
http://www.healthymuslim.com/?akjqm
Spaghetti Carbonara
I made the same size and everything suggested by the recipe. I had a problem with putting a raw egg in my meal and serving it, so I did cook the egg a little big once it was mixed in with the milk. I was not happy with the overall taste of the meal. It was creamy but really without any flavor. I added a lot of salt and pepper to make it edible but couldn't finish my portion size. My husband struggled to finish his portion as well, but unlike me, he was a trooper.
You cook the sauce in the same as the bacon to give it flavor, but because you take out all the oil, you lost most of the best flavor. Also, it really could have used more Parmesan cheese. The little pieces of bacon in the meal were the only things that I was eating for. By the end of the meal I was just picking out bacon pieces. The only way I could have made this better, is by actually making the Alfredo sauce and pouring it over the noodles.
I didn't make the bread, I don't need the extra calories. I imagine if I did, it would have helped me get through the meal. I just don't think rubbing garlic on a piece of bread is going to make decent garlic bread. I think it is going to lack a lot of the flavor that garlic bread has. One day I will try it and report back.
Ratings:
overall: 1/5
bacon: 5/5 it really helped me survive the meal. It tastes great
peas: 2/5 I am not a fan of peas but the peas tasted better then the meal did
would I make it again: NO WAY!
If you are brave enough and want to try the recipe, here you go:
Spaghetti Carbonara
Calories per serving: 412
Calories per serving garlic bread: 78
For the spaghetti
3 slices bacon
1 teaspoon olive oil
1 small onion, diced
1/3 cup low-fat (1-percent) milk
1 large egg
8 ounces spaghetti
1 cup frozen peas
1 1/2 ounces Parmesan cheese, finely grated (6 tablespoons)
1/4 cup sliced fresh flat-leaf parsley
Salt, to taste
Pepper, to taste
For garlic bread
1 whole-grain baguette, sliced
1/2 garlic clove
Olive oil
Chopped basil
1. Preheat oven to 350 degrees.
2. Cook the bacon in a large skillet over medium heat, turning occasionally until browned and crisp, about 6 minutes. Drain pan and dry bacon on paper towels; keep the skillet on the heat. Add the oil and onion, and cook, stirring occasionally, until softened and translucent, about 3 minutes. Remove from the heat. Whisk together the milk and egg in a large serving bowl until well combined. Stir in the onion.
3. Bring a large saucepan of salted water to a boil. Add spaghetti, and cook according to the directions on the package.
4. While pasta is cooking, slice baguette thinly on bias. Place slices on sheet pan. Lightly rub with flat side of garlic clove, and brush on a little olive oil and sprinkle basil. Place into oven on top rack for 5 to 7 minutes, until golden.
5. Two minutes before the spaghetti is done, stir in the peas. Drain and immediately transfer to the milk mixture. Toss until the pasta is well-coated. Add the cheese, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper, and toss well. Crumble the bacon into small pieces over the spaghetti, and toss. Serve immediately.
Tuesday, May 26, 2009
Freshly Squeezed Juice Lowers the Risk of Obesity
Freshly Squeezed Juice Lowers the Risk of Obesity
Monday, May 11 2009 - by SoundHealth
Read more articles at HealthyMuslim.Com
Drinking a freshly squeezed glass of juice is a delicious and nutritious way to start the day, and new research shows that it will also lower the risk factors for several chronic diseases and for obesity.
New research presented at the Experimental Biology (EB) 2009 meeting has found that people who drink 100% pure were leaner, had better insulin sensitivity and had lower risk for obesity and metabolic syndrome - a cluster of conditions that increases risk for stroke, heart disease and diabetes, when compared to non juice-drinkers.
Study Details
The study looked at data from the National Health and nutrition Examination Survey (NHANES) 1999-2004 - an ongoing data collection initiative through the Centers for Disease Control and Promotion. Researchers found that, compared to non-consumers, 100% juice consumers had lower mean body mass index (BMI), smaller waist circumference and lower insulin resistance. The researchers noted an inverse association between level of juice intake (oz/day) and these parameters.
Based on the analysis, risk for obesity was 22% lower among 100% juice drinkers, while risk for metabolic syndrome (defined as the presence of three or more of the following: central obesity, elevated blood glucose, elevated fasting triglycerides, low HDL-cholesterol, elevated blood pressure) was 15% lower compared to non-consumers.
"We know that maintaining a healthy diet rich in fruits and vegetables is linked to decreased risk of some chronic diseases," noted one of the authors. "One-half cup of 100% fruit juice counts as a serving of fruit and, based on our analysis, 100% juice consumption is associated with some of these same benefits."
According to the researchers, intake of 100% juice was generally associated with other healthful behaviors. Among more than 14,000 participants in the survey, juice consumers had higher physical activity levels and more favorable dietary intake patterns (including: lower fat intakes, higher fiber intakes, lower added sugar intakes). After taking these lifestyle factors into account, the inverse relationship between 100% fruit juice consumption and metabolic syndrome was no longer statistically significant. However, risk for obesity remained 14% lower among juice consumers even after the adjustment.
Summary
Juicing your own fruits and vegetables can be a healthy and convenient way of getting vital nutrients from these foods every day. Try to drink the juice as quickly as possible after it has been juiced, as this will ensure that you get the maximum benefit.
Related Articles:
- Freshly Squeezed Juice Lowers the Risk of Obesity
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- Grow Your Own Organic Fruit and Vegetables: Getting Started
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- Being Overweight Raises the Risk of Cancer
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- Minimal Processing of Fruit Does not Lose Its Nutritional Value
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- Ibn al-Qayyim on Eating Local Seasonal Produce, Its Health Benefits and the Methodology of Eating It
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my meal yesterday
Afterwards, we decided we would go out to eat for dinner. My mistake, I really should have just went home. I have my hummos in the fridge that is soo low in calories. But NO!, I decided to eat out with the friends. Well, we went to T.G.I. Fridays. I really really really wanted fried foods. You know those days where your want becomes so strong that no one is going to convince you otherwise. I got my friend shrimp and french fries. So... good! I felt ok after that but then the friend decided she would get dessert. I really really should not have given in. She ordered 2 amazing desserts and I ate. One was a brownie with ice cream and the other was chocolate chip cookie pieces with ice cream and whip cream. OMG, it was amazing, until the ride home. I felt soo sick on the way home. I knew I way overate. Even as I was laying in bed to go to sleep, I still felt like my stomach was about to explode. So here you have what started off to be a perfect day as far as my eating habits and turned into once of the worst days ever for my stomach.
Friday, May 22, 2009
What I ate 05/21/09
Breakfast:
Quacker apples and cinnamon oatmeal
130 calories, 1.5 g of fat, 3 g of fiber, 3 g of protein
Lunch:
Small, turkey ranch and Swiss from Quiznos
450 calories, 22.5 g of fat, zero trans fat, 5 g of fiber, 17 g of protein
Dinner:
1/4 cup of non-fat greek yogurt
32 calories, 0.88 g of fat, 0 g of fiber, 4.25 g of protein
1 small pita bread
77 calories, 0.34 g of fat, 0.6 g of fiber, 2.55 g of protein
1 tablespoon crushed and pickled chili peppers
140 calories, 0.09 g of fat, 0.3 g of fiber, 0.23 g of protein
Roman Lettuce salad with olive oil, lemon juice and salt
49 calories, 4.58 g of fat, 0.7 g of fiber, 0.5 g of protein
Snacks:
1/2 a can of corn
133 calories, 1.64 g of fat, 3.3 g of fiber, 4.3 g of protein, 33 g of Sodium ( I am not sure if this is accurate because I usually purchase no salt added)
melted butter
102 calories, 11.2 g of fat, 0 g of fiber, 0.12 g of protein, 82 g of Sodium
Dash of salt
0 calories, 0 g of fat, 0 g of fiber,0 g of protein, 155 g of Sodium
Drinks:
8 - 8 oz glasses of water
Recommended Calories: 1150-1250 - under (1028 Cal)
Recommended Protein: 45-75g - under (35 g)
Recommended Fat: 20-33g - over (44.5 g)
My recommend fat is way lower then yesterdays food intake. My calories and protein are a decent amount under what I should have eaten yesterday. I worked out 30 minutes at curves yesterday plus took a 1 hour walk.
postponed the spaghetti carbonara meal
LOSE WEIGHT- HELP FEED AMERICA
http://www.pfpchallenge.com/
Thursday, May 21, 2009
tonight's dinner spaghetti carbonara
what I ate 05/20/09
What I ate
Breakfast:
egg and cheese sandwich on white bread. I asked for wheat bread, was bummed to see white bread. Anyways, I ate it.
Lunch:
I didn't eat any lunch because I knew my dinner would probably add up in calories. I didn't realize it would be 1000 calories :-(
Dinner:
Spiral pasta with spaghetti sauce and cheese all over it. It was really good, I didn't make it. Before that my cuz fed me lentil soup with potato pieces in it. I was really full then, but she insisted I eat. I REALLY REALLY SHOULD HAVE STOPPED AT THE SOUP. With the pasta there was salad with italian dressing. I really had more like 2 tablespoons of dressing if not 3. I felt bad last night after eating all. I really should not have done so.
Dessert:
I didn't eat any because I knew I went overboard with dinner.
Drinks:
I drank limade 1 cup
I also drank 1 cup of chocolate milk. I had a tickle in my throat at mid-night and I thought the milk would help
I drank 6 cups of water
I went to curves for 30 min.
Wednesday, May 20, 2009
What I ate 05/19/09
What I ate 05/19/09
For someone that is sick, I think I ate a lot!
Breakfast:nothing
Lunch:
nothing
1/2 a sandwich and soup at Panera
frontage chicken with broccoli and cheese soup
Snack:
1= ice breakers sour mint
1 - vitamin C chewable
Dinner:
2 slices of pizza, they were cut smallwith turkey pepperoni
plus 3 BBQ wings
Dessert:
NoneDrinks:
3 cup of water1 cup of simply limeade
1 cup of orange juice - no pulp
Tuesday, May 19, 2009
What I ate 05/18/09
Breakfast:
Egg and cheese sandwich on wheat bread
Lunch:
seasoned french fries with a little ketchup
Snack:
2 cup cakes- i am addicted!
Dinner:
lential soup with pototoes, and homemade croutons
Dessert:
2- ice breakers sour mints
Drinks:
4 cup of water
2 cups homemade lemonade ( From my cuz Maya)
1 cup of milk
Monday, May 18, 2009
What I ate 05/17/09
Breakfast:
nothing
Lunch:
1 hamburger with tomato, mustard and ketchup
1 hot dog with ketchup and mustard
Snack:
2 chocolate cupcakes
one with chocolate frosting and sprinkles and one without
Dinner:
1 zucchini stuff with rice and ground beef in tomato soup
1 bowl of pineapples fresh cut
Dessert:
3- ice breakers sour mints
Drinks:
3 cup of water
Thursday, May 14, 2009
What I ate 05/13/09
Egg and cheese sandwich on wheat bread
Lunch:
1/4 lb hot dog
on Italian hot dog bun with ketchup, mustard, relish, and onions
Snack:
2 tiny squares of dark German chocolate
Dinner:
ultimate sausage cheese pizza from the recipe in the post below
Drinks:
5 cup of water
1 cup of milk
1 cup of lemonade
Did a 30 min curves work out too!
Ultimate Sausage Cheese Pizza
Now, when you make your personal pan of the pizza, it doesn't look as big as this is made out to be. The calorie in take is for the whole pizza. The recipe calls for regular pizza dough. When I stopped by my local grocery store, I didn't find anything but wheat pizza dough. I prefer using wheat pizza dough anyway. I didn't use any scallions because personally, I don't care for scallions. I didn't have any chicken sausage so instead I did use regular beef pepperoni. I used 3 thin slices of pepperoni per pizza. Since watching the show I learned a neat trick. When you want to use something that is high in fat, trick your eye. The way to do that is to cut it up in to thin slices, when you start to pile it one whatever you will think you put a lot more then if u had left it as one whole piece. So that is what I did with the peperoni. 3 looked like so much for one small personal pan pizza. Of course my pizza needed a lot more veggies. Here is what I added:
-peperoni
- yellow peppers
- red jarred roasted peppers
- mushrooms
- black olives
- red onion
-fresh cut basil
I added the same amount of Parmesan cheese recommended. I did however feel it maybe too little when I made it so I added just a hair of low fat mozzarella cheese. After tasting it, I don't think you need it but, I don't think that little bit of cheese makes that much of a difference in the calories. I left all the veggies raw. I didn't cook the pepperoni either, it cooks itself in the oven.
My score: 5/5
I absolutely loved it! It tasted great. One personal pan was more then enough. I bought one bag of pizza dough. When you make your own personal pan you feel like you are eating more then if you were to eat from a pizza. The sauce was great, and it did actually go a long way. I had plenty left over. It tasted great, and I let everyone put together their own pizza. It is a meal that can be prepared with children. When I buy a pizza from the grocery store usually I will eat 4 slices, but this actually filled me up. The dough was the equvilent of 2 slices of pizza. I think part of being able to eat better is to conivence your eyes that you have more then enough on your plate. A lot of people eat with their eyes, myself included and this did the trick. I recommend everyone try this. I didn't feel like I missed the cheese, because there were so many other items there and the taste was just great. There was cheese and I do agree that fresh shredded parmesean cheese has a strong enough taste that you don't need a lot.
Please let me know you experiences and reviews with this meal!
Ultimate Sausage Cheese Pizza
Calories per serving: 475
1 teaspoon olive oil
1/4 tablespoons minced garlic
1/4 cup organic tomato sauce
1/8 teaspoon salt
Pinch pepper
1 link precooked chicken basil sausage
Salt, to taste
Pepper, to taste
1/2 red bell pepper or jarred roasted red pepper
4 ounces prepared pizza dough
2 tablespoons shredded Parmesan cheese
1 tablespoon chopped scallion, white and green parts
1 teaspoon coarsely chopped fresh basil
1. Preheat the oven to 450 degrees.
2. For the tomato sauce, heat oil in a small saucepan over medium heat, add garlic and cook for 1 minute. Add tomato sauce, salt and pepper, and simmer for 4 to 5 minutes.
3. Preheat a gas grill or stovetop grill pan over medium-high heat. Place chicken basil sausage and bell pepper on the grill. Grill the sausage until cooked through, about 2 minutes each side; set aside. Continue grilling the pepper, turning, until the skin is blackened, 10 to 15 minutes.
4. Place pepper in a bowl, cover with plastic wrap, and let stand until cool enough to handle. Peel, stem and seed the pepper; cut or tear half the pepper into large dice, reserving the other half of the roasted pepper for another dish. When chicken sausage is done, slice thinly and set aside.
5. Spray an aluminum pizza pan with nonfat cooking spray. On a lightly floured surface, use your hands to stretch the pizza dough into a thin round, about 8 inches. Place it in the prepared pan. Spread the dough with the tomato sauce. Sprinkle with half of the cheese. Arrange the sliced chicken sausage on top, and scatter the pepper over. Sprinkle with the remaining cheese.
6. Bake until the edges are crisp and lightly browned, and the cheese is melted, about 10 to 12 minutes. Remove from oven, and sprinkle with scallions and basil, if using. Let pizza stand about 2 to 3 minutes before eating.
