Monday, August 31, 2009
I know I haven't been paying attention to my blog like I should. I am currently fasting because it is ramadan. I am eating 1 maybe 2 times a day. I am excited to say since I started this blog I lost 15.6 lbs. I am excited that the weight is coming off, it is pretty slow, and I haven't stopped eating or really started excerising as much as I should, but none the less the weight is coming off. I will try to keep you guys updated on how I continue to lose weight :-D
Friday, June 12, 2009
day 2- 30 day shred
Yesterday I did day 2 of the 30 day shred. I felt like I was going to die. A lot of my msucle hurt from the previous day, but I am going to follow the plan to see how it goes. I really want to know if this is worth sticking with or not. I am hoping to get a chance to do day 3 today but am not sure how today or the rest of the weekend will go. But If I can lose 20 lbs in 30 days, I will accept it and try my hardest to finish the program. I am sore today, and not sure if my body will hold up for day 3. My arms and legs were shaking after the workout. I also had to stop during push ups because my arms couldn't take anymore!
Thursday, June 11, 2009
30 DAY SHRED REVIEW
So my review on the 30 days shred.
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.
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
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.
Related Articles:
* Lose Weight by Increasing Intake of Complete Proteins
http://www.healthymuslim.com/?lqkhy
* Food Combining For Optimum Nutrition: Food Categories
http://www.healthymuslim.com/?ttlmv
* Nutrients and Superfoods for Healthy Skin
http://www.healthymuslim.com/?teyfk
* Food Combining for Optimum Nutrition: The Basics
http://www.healthymuslim.com/?jcchy
* Why We Need Protein in our Diets
http://www.healthymuslim.com/?cuyvb
* High Fibre Diet Supports Weight Loss
http://www.healthymuslim.com/?yhzpl
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.
Related Articles:
* Lose Weight by Increasing Intake of Complete Proteins
http://www.healthymuslim.com/?lqkhy
* Food Combining For Optimum Nutrition: Food Categories
http://www.healthymuslim.com/?ttlmv
* Nutrients and Superfoods for Healthy Skin
http://www.healthymuslim.com/?teyfk
* Food Combining for Optimum Nutrition: The Basics
http://www.healthymuslim.com/?jcchy
* Why We Need Protein in our Diets
http://www.healthymuslim.com/?cuyvb
* High Fibre Diet Supports Weight Loss
http://www.healthymuslim.com/?yhzpl
Tuesday, June 9, 2009
30 day shred
So after the past 2 writing in a journal everything I ate, I realized I eat too much calories. By too much, I mean like 2000ish calories a day. I need to bring my intake back down. I lose weigh when I am around 1000 calories plus exercise. I do believe I have a slow metabolism which doesn't work to my advantage. Today I decided I am going to try the 30 day shred by Jillian Michaels. I have tried it once before, and it is a 20 minute kick ass workout!
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.
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
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.
Related Articles:
* Cranberries are Great Immunity Boosters
http://www.healthymuslim.com/?erxsp
* Organic Dried Fruit: A Healthy Nutritious Snack
http://www.healthymuslim.com/?wdxbm
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.
Related Articles:
* Cranberries are Great Immunity Boosters
http://www.healthymuslim.com/?erxsp
* Organic Dried Fruit: A Healthy Nutritious Snack
http://www.healthymuslim.com/?wdxbm
Friday, June 5, 2009
what I ate 06/04/09
breakfast:
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.
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.
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