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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