4 Minute Quick Fat Burning Full Body Tabata Routine.
It’s as easy as sprinkling a little taste magic on your chicken breast to wake up your tastebuds. Okay not magic just some garlic powder, onion powder and seasoning salt – then sautee and enjoy. This really couldn’t be easier!
- 1 teaspoon seasoning salt
- 1 teaspoon onion powder
- 4 skinless, boneless chicken breast halves
- 2 teaspoons garlic powder
- 3 tablespoons butter
- Melt butter in a large skillet over medium high heat.
- Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.
- Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Great recipe for quick and easy meal, even for the pickiest eater!
Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg,Carbohydrate: 1.7g, Protein: 27.6g
In the last 8 years I have come across more and more women who have been told that they have PCOS and they seek my help for weight loss. According to the vast majority of them, losing weight has become a harder struggle than ever since they started showing symptoms of this mysterious acronymed “illness”. I was very interested to see what the experts had to say about PCOS, so I interviewed Dr. Lubna Pal, Professor of Obstetrics, Gynecology & Reproductive Sciences; Director, Polycystic Ovary Syndrome (PCOS) Program. This was definitely one of the most informative and interesting interviews I’ve done so far. She helped me decode what she contends is a overused and misdiagnosed condition.
Here is some of the highlighted points of the interview
- How and why women are being misdiagnosed?
- How PCOS actually effects a women’s health from erratic periods to higher risk of cancer
- The truth of weight loss with PCOS
- Nutrient Related Causes and Treatments
- When should women seek fertility advice and help
What is PCOS?
According the Dr. Lubna Pal, PCOS is a collection of symptoms which can cause hormonal and metabolic dysfunction in women. Pal points out that it’s a diagnosis of EXclusion first and foremost. A doctor should exclude various other causes like thyroid condition before considering PCOS.
A woman with PCOS has two or more of the following symptoms
- Irregular periods
- Excessive Acne in Adults
- Excessive hair growth
- Hair loss (thinning hair, balding)
- Elevated Male Hormones
- “Full” Polycystic Ovaries
Dr Pal. points out the “S” means syndrom. This is not a disease or illness but rather a label for women who “earn it” with a combination of symptoms. She emphasises that PCOS commonly mislabeled and the term is overused BUT PCOS is very real for thousands of women. Unfortunately we live in a society of labels, she contends. Patients want to be labeled as something to explain their problems and Drs want to put a label on patients in an effort to satisfy them. This has lead to an overuse of the term PCOS and misdiagnosis.
However, Pal suggest if you are diagnosed with PCOS instead of being overwhelmed about “the label”, instead deal with the “bother” (i.e. symptoms) because many aspects of PCOS can be overcome and dealt with lifestyle changes.
Dr. Pal’s research has looked at Vitamin D connection in women with PCOS and how high dose supplementation improves several of the risk factors in obese women with PCOS including lowered cholesterol level, significantly improved blood pressure and reduction in inflammation markers. According to Pal when looking at Vitamin D deficiency in women with PCOS it’s unclear what comes first “The chicken or the egg”, but we do know there is a connection and obese women with PCOS have a greater risk of deficiency.
Vitamin D supplementation levels should be determined on an individual basis says Pal. Although the RDA recommendation is 600 IU a day, this is for a healthy individual, but if you currently have a deficiency with a level below 20 nanograms per milliliter, or below 10 as an extreme deficiency then you need to take much more initially and go to a maintenance dose after you bring your levels up, which should only take about 3 to 4 months of consistent supplementation. Vitamin D levels can be determined by a simple blood test ordered by your doctor.
Insulin resistance is a common problem among women with PCOS. Not as a direct result of PCOS but rather a side effect of the weight gain that often becomes a part of a cycle. She points out that there are natural supplements like Cinsulin that have been shown to improve insulin regulation and can be taken by people with insulin resistance.
Fertility is another concern among women with PCOS but Dr. Pal points out that the data on what percentage of women with PCOS actually have fertility problems are unclear. However, she had some very practical suggestions for women seeking fertility, including start getting healthy now, especially if you are young and need to lose weight. The first suggestions she has is to lose weight and optimize your vitamin D levels. Little as 5% reduction in weight can make a big difference in hormone levels and insulin regulation. Although having a vitamin D level of 20 is the minimum for bone health and, 30 for general health she recommends levels of 40-45 for women seeking fertility. Another recommendations Dr Pal had was controlling your stress level, which can interrupt mental cycle and ovulation.
The research backed, all natural supplement Pregnitude has been shown to help with fertility in women. It’s made from Myo-inositol which belongs to the vitamin B complex group and a naturally occurring substance produced by the human body from glucose. It has been shown to promote regular ovulation and support regular menstrual cycles.
Listen to the entire radio episode here
Fasting has been prescribed in the Holy Quran in Al-Baqarah (2:183)
“O you who believe! Observing al-sawn (the fasting) is prescribed for you as it was prescribed for those before you, that you may become al-muttaqûn (the pious).” ~ Holy Quran
Islam has prescribed fasting in the Quran 1400 years ago. Today we seeing more and more research that prove the physical benefit of fasting for the body and mind. Indeed this ancient commandment that has been prescribed for thousands of years can both prevent and treat disease and illness making it a “holistic” practice that beneficial for the mind, body and spirit.
Mark Mattson is the current Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at The Johns Hopkins University. Mattson is one of the foremost researchers in the area of cellular and molecular mechanisms underlying neurodegenerative disorders such as Alzheimer’s Disease, Parkinson’s Disease, and amyotrophic lateral sclerosis.
It’s interesting because fasting and caloric restriction has been shown to grow new stem cells, repair DNA, extend life span and retard age related disease and a much more, it’s even been shown to be effective as a cancer treatment in conjunction with chemotherapy drugs.
I am excited to invite you to a FREE Nutrition and Fitness Webinar I am giving next saturday for Muslim women. Over the last 20 years I have been in the health and fitness industry specializing on helping women look good and feel great. I have owned a success fitness studio for women and have helped thousands of women successfully navigate through the journey of health and fitness. When looking for a weight loss program I found that most women want three thing, they want look good and feel healthy and enjoy their lives without feeling like they are held hostage by their weight loss goals.
Though two decades of trial and error, working with clients and getting over a dozen fitness and nutrition certification and an academic degree in exercise science I’ve actually uncovered what a success weigh loss formula looks like.
The good news is it’s not as complicated as the media and marketing leads us to believe. In the age of social media and the internet, we are constantly saturated with information. A quick google search for a weight loss diet brings up 52 million links. But to make matters worse much of it can be contradictory. One site says eat whole grains and another Facebook post says stay away for bread. A popular Facebook page says juicing and being vegan is the only way to health and another says eat meat.
Marketing feed on the hopelessness of women desperate to lose weight and and to much information leads to paralysis by analysis. No wonder despite what seems like a simple formula to success weight loss escapes so many women. So what’s a girl to do?
My goal is to empower you with research based knowledge on women and weight loss to help you navigate through the sea of confusion so you can look good and feel great. So let’s go over the formula to get you started on Saturday June 18th at 11:00 AM
Ramadan is Right Around the Corner and I’m ready to help you prepare physically to get the best spiritual benefit from this month.
- ***Coconut water is NOT the best hydration beverage in Ramadan
- ***You definitely want to season your dinner with SALT
- ***Why you should never lift weights while you are fasting
- ***and more essential information for the Fit Muslimah.
There are TWO ways for you to participate in this Webinar. You can log on to Fit Muslimah Mubarakah Ibrahim fan page for the facebook live video AND/OR if you want to see the visuals in the powerpoint you can register for the Webinar to view in your computer.
TUESDAY MAY 24TH AT 7:00 PM EST
REGISTER FOR THE WEBINAR HERE >>> http://app.webinarjam.net/register/21732/3699f63eed
#confessionsofapersonaltrainer: I was wrong!
EXERCISE TRUMPS DIET when it comes to your health.
I know you have heard it’s 80% diet and 20% exercise, and I may have even said it periodically. But that actually goes against what research is telling us when it comes to health.
If a person eats healthy and maintains a healthy weight, but leads a sedentary lifestyle (Desk Job, no exercise) their risk of heart disease/diabetes/high blood pressure are all just as high as an obese person. However, if a person is overweight and exercises their risk of heart disease/diabetes/high blood pressure is significantly reduces, it’s even lower than the “thin fries” (thin person who’s a couch potato). Movement literally changes the hormonal and chemical makeup of your internal body in a ways that food can not. Don’t get me wrong. I’m not saying you can eat crap as long as you exercise. But I am saying that if you struggle with both exercising and eating healthy, start moving 1st. That’s the most important thing.
Join me this Saturday at 9AM EST [April 2, 2016] for a Facebook LIVE chat about how to get up and get moving. I’ll be broadcasting from the Fit Muslimah Health and Fitness – Mubarakah Ibrahim Fan Page, so be sure to like the page and subscribe to the live feed so you can be reminded.
Today is the first day of spring and with it comes a renewed birth of energy in nature. The once dormant branches and grounds transform into a vibrant energy. For those of us in colder climates, like the northeast United States are happy to see the cold, grey days of winter transform into bright warmer ones that invite to enjoy the outdoors once again.
This energy in nature is the perfect time to allow our body to follow. It’s the perfect time to take a good look at habits and set new health and fitness goals.
During spring I am filled with inspiration and a renewed energy to achieve them. After months of hibernating inside away from the cold, I am more active, creative and more apt to stick to my fitness routine. I do NOT have an affinity to cold weather so a winter day can easily take my intended outdoor run into an indoor social media posting of running memes J leaving me with a few pounds to shed and feeling just a little less energy than my warm weather self.
Spring detox is a great opportunity to give our body a kick start, clear and focus the mind and improve energy.
HERE ARE MY 3 TOP DETOX TIPS
- Eat Whole, Real foods:The best and most effective way to detox is to actually eat food. Our body has a natural detoxification processes and the purpose of detoxing is to assist our bodies in making that process more effective and even accelerating that process. Eating actual foods, (not starvation) is the best way to effectively detox. Eliminate anything processed, boxed from your diet. Avoid foods with added sugar, dairy, alcohol, caffeine, gluten, soy, and animal protein. Stick to organic fruits and veggies for you cleanse. Lots of vegetables, fruits, greens, and whole grains.
- Become Green Queen: The most pronounced color in spring is the newly budding greens everywhere. Agriculturally spring is the season for nutrient dense greens like dandelion greens, spinach, parsley, watercress, asparagus, peas, fennel, and mustard greens. Incorporate as many of these greens into your diet as possible. You can also add in additional dark leafy greens such as kale, Swiss Chard, and collards. The chlorophyll from the leaves feed and oxygenate the blood, and help your body achieve balance.
- Determine the Length of your Detox: There is no perfect time for every body. The length of your detox depend on your regular eating habits. If you have a healthy, whole food eating then 3 days is sufficient but if you have had a little more fast-food or processed foods that you know you should have then 10 days maybe a better plan. Choose a length of time that both effective and practical.
Remember, change takes time and a detox is not meant as a long term eating plan, but rather an opportunity for you to infuse your body with nutrients, help your body with it’s natural detoxification process and renew your commitment to healthy habits.
If you need a complete detox menu and meal plan, check out my Metabolic Primer Detox plan complete with recipes, menu and meal plan.
3 Day Metabolic Primer and Detox
BOOK REVIEW: THE LONGEVITY PROJECT
So I just finished The Longevity Project and it was one of the most interesting reads in terms of health and longevity I have read in a while. Yall know I am all about the research and this one was one that will certainly weave it’s way into my future lectures and workshops. This was the longest study in US history that followed 1500 people for 80 years then analyzed what helped people live longer.
Here is some myth busters:
HAPPY WIFE HAPPY LIFE – Your life may be happier but you will actually live longer if the HUSBAND IS HAPPY. This research actually shows that the happier the husband is the longer they BOTH live.
NEAT KIDS LIVE LONGER: Yup. The biggest determiner of a long life was how “conscientious” you are. Those who put their toys away, put things back where they got them and on time developed better habits throughout their lives that helped them live longer.
DIVORCE IS WORSE THAN DEATH FOR KIDS: frown emoticonYes, kids whose parent divorced when they were a kids faired worse later in life than kids who lost a parent by death. And divorce affected boys at a much greater extent than girls.
Very good read. I highly suggest it.