Dehydration

November 18, 2011 By Leave a Comment

By Deena Hamza

How do you know if you’re dehydrated?

The best way to determine if you are consuming enough water per day is by the color of your urine. If your urine is a distinct yellow and murky you may be dehydrated. A hydrated body will produce urine that is pale yellow to near clear in color.

Dehydration is the first culprit of the following conditions:

  • Fatigue
  • Lethargy
  • Irritability
  • Headache
  • Blurred vision
  • Lack of mental clarity
  • Constipation
  • Cystitis
  • Back pain
  • Excess weight
  • High cholesterol
  • Cellulite
  • Water retention
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Ordering Out

November 15, 2011 By Leave a Comment

By Deena Hamza

So it snowed over the weekend and it seemed like just yesterday I packed away my winter clothes and boots only to take them out again after a brief break from the Canadian chills. The winter always reminds me of eating out or ordering take-away because the weather makes for a tumultuous commute to and from the local grocery store – that is if you can make it out of your driveway without getting stuck in the snow.

Ordering out can be difficult when you’re following a healthy eating plan or at least trying to. To help my G.O.Ps out I have a list of tips and terms to help you make the right choice off the menu.

  • Take the breadbasket away. This will help limit the number of excess carbs you consume on top of your entree.
  • After 5 pm, substitute vegetables and salad greens in place of fries, white rice, potatoes, and bread.
  • Have your protein baked, grilled, steamed, or poached.
  • Ask for a doggie bag right away if the portion size is too large
  • Ask for dressings and sauces to be served on the side.

Things to Avoid:

  • Au gratin = with cheeseBasted = moistened with fat drippings
  • Béarnaise = cream sauce of egg yolks, vinegar, and butter
  • Béchamel = cream sauce of milk, butter, and flour
  • Croute = encased in pastry and fried in butter
  • Croquette = mixture of meat or grains bound with heavy sauce and deep fried

Pay careful attention to what you order on a regular basis, my G.O.Ps. An added 10 calories per day (i.e. a bite of an apple) will lead to a 1 lb. gain by the end of the year.
~DEENA

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Sodium Nitrates and Nitrites

November 11, 2011 By Leave a Comment

By Deena Hamza

What are sodium nitrates and nitrites? Well, simply put, they are preservatives (aka chemicals) that are added to processed meats to prevent the meat from turning grey. Since all meats are “cooked” through some process, it’s strange to see the bright red hue they exhibit. Nitrates and nitrites convert into nitrosamines in the stomach, and nitrosamines have been shown to cause cancer in animals when consumed in large quantities. Does this mean that nitrosamines will cause cancer in humans? Not necessarily. Animal studies demonstrate a correlation or association between factors (nitrosamines and cancer risk) that may ultimately prove valid in human studies. I’ll keep you updated on the latest research.

Convenience foods are flooded with these kinds of preservatives and as a general rule, everyone needs to eat foods as close to nature as possible in their most unadulterated form. Would I recommend eating deli meats to one of my clients? No. But, there are pre-packaged deli meats that do not contain nitrites but again, contain other preservatives.

Ever wonder why a pack of deli meat lasts for weeks in the fridge, while a piece of home cooked steak doesn’t? Digestive processes in your body have a harder time digesting preserved foods, and the transit time from stomach-intestines-colon is increased. The longer foods wait in the digestive system to be broken down, the more bacteria are formed and have a longer time to ferment. This is the essence of the dietary intake to disease incidence cycle.

So, my Precious Gents: Who’s up for a smoked beef sandwich or homemade egg salad? I know you will all make the right decision. Until next time my (health-conscious) Gents of Preciousness! ~DEENA

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Exercise: What’s Good?

November 8, 2011 By Leave a Comment

By Deena Hamza

As usual, the media tends to confuse us with contradictions about exercise, so what’s good? Everything is good. Everything works. Everything can benefit your body. The main idea is to ACTUALLY get into a program! I’m a fond believer in taxing the body through activities that are used in everyday situations. On that same token, challenging your body with new movements can enhance stability and flexibility. In essence, a workout regimen containing variety is very important.

I’d like all of my Precious Gents to make some changes in your way of thinking:

  • Exercise is about health: it keeps your metabolic fire burning for optimal efficiency
  • Food is LOVE. It’s not the enemy.
  • Take a good look at yourself in the mirror (sans clothing) and tell yourself 10 great things about your body
  • Baby steps to longevity: That means, incorporate exercise gradually into your lifestyle to ensure compliance in the long run
  • Weight Training + Cardio not one or the other. BOTH. End of discussion.
  • If you have knee/ hip problems or suffer from osteoporosis, low impact cardio machines like the recumbent bike and elliptical are optimal choices
  • Embrace the outdoors. Cardio will be less taxing/boring while exploring nature.
  • Low calorie or fad diets are not the way to sustained weight loss. Consume a diet high in healthy carbohydrates, healthy fats, and proteins.
  • New research has found that 30 minutes of exercise is no longer enough for the general public. One hour per day is the new recommendation. Get together with friends for a massive dodge ball game, or go for a late night run. The serenity at night will amaze you.
  • Take these initial steps to heart so when I post weekly diet and exercise plans we’re on the same page.

Until next time My Gents of Preciousness!
~Deena

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Risky Business

November 4, 2011 By Leave a Comment

By Atiya Jones

Even though the risk of HIV is low for lesbians there are still some activities that can put women who have sex with women at risk for HIV infection.

Sharing Sex Toy – Toys such as vibrators and dildos should always be cleaned in between people if they going to be shared. A condom can also be used.  It’s best if toys aren’t shared at all

Oral Sex – Even though the risk is low through oral sex anything involving bodily fluid causes a risk. And it increases if a there is a sore or cut in the mouth or genital area or if someone is on her period.  To make oral sex safer a dental dam has to be used. A dental dam is a latex barrier that is spread over the vagina to protection the mouth from coming in contact with vaginal fluids or blood.

S & M – Rough sex which may result in bleeding and breaks in the skin such as fisting increases the risk for STDs

Semen Donation – When trying to get pregnant a woman should always know her donor’s medical history and risk factors as in sexual history and drug use.

Drug Use – Just like with any other group sharing needles during drug use increases the risk for HIV.

Sex With Men – Some lesbians still engage in unsafesex with men.

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Creatine vs. Glutamine

November 2, 2011 By 1 Comment

By Deena Hamza

For my Precious Gents who are hardcore gym-goers looking to maximize every lift and every protein shake chugged, creatine or glutamine may be a beneficial supplement. The basis of both products is to enhance post workout recovery so when you hit the gym the following day you’re refreshed and moderately healed to make new and momentous gains.

How do these products work?

Well without going into technical jargon, creatine is found naturally in the body with approximately 95% of it stored in our muscles. Since creatine helps supply energy to muscle, supplementing with it after exercise will ultimately help in the repair and rebuilding process. Glutamine is a non-essential amino acid (meaning that it’s produced in the body naturally) but when the body is under stress, supplementing may be necessary. Glutamine contains about 20% of the nitrogen supplied to your muscles and is a major source of energy for your immune system. Individuals looking to increase lean mass usually supplement with creatine or glutamine and amino acids. The main reason for this is that the body will break down already formed muscle proteins and ship them off to other organs (kidney, liver, immune system). To avoid having your hard earned muscle broken down, adding extra creatine or glutamine aids in feeding and repairing your muscles while also feeding your organs and immune system.

Which one’s better?

Point for point, creatine has a slight edge over glutamine but there are supplements that can give you the best of both worlds: they contain both creatine and glutamine. My current favourite creatine supplement is PURPLE * K KING OF CREATINE by Fusion Bodybuilding. I’ve switched from mixing powdered creatine with my OJ (did I ever tell my G.O.Ps that I don’t like juice?) to popping two purple capsules a day. Powdered creatine tastes like death, requires a hefty loading phase and is quickly released out of the body. Capsule creatine is easily swallowed, releases gradually into the body and does not require a loading phase.

Caveat Emptor (or buyer beware): Creatine has been known to give less than 10% of people a negative reaction (vomiting) so be sure to consult with a physician to ensure you’re not allergic to the product. Also, individuals with inhibited liver and kidney function should not use these supplements unless otherwise stated by a medical professional. Remember my Gents of Preciousness; each of you is an individual both internally and externally.

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Bacne: Acne on Your Back

November 2, 2011 By 1 Comment

By Deena Hamza

Another “Blast from the Past” entry that talks about an issue that plagues everyone at some point and the treatment and preventative approaches are easy to follow and achieve – bacne can be treated and prevented.

That’s right my Precious Gents, it’s time to talk about “Bacne”. Just as acne can develop on one’s face, it can develop everywhere else on your body. The problem with acne on the back is it’s a lot harder to treat on your own. Bacne is very common with bodybuilders or individuals who train regularly. For the purpose of this post I will give you some tips on how to prevent bacne from occurring and reduce how long it lasts once it has developed.

Prevention:

  • Scrub your back with a loofah or scouring body sponge daily
  • Ensure the sponge has time to dry before your next use (do not allow it to sit in moisture since fungus will build)
  • Use an exfoliating scrub (I like St.Ives Apricot Scrub)
  • If you can’t fully reach all areas of your back, use a sponge or loofah with a long handle
  • Wear loose fitting clothing while working out to prevent clogged pores
  • Clean workout benches and machines before and after use
  • Do not share clothing or cleansing sponge with others
  • Shower promptly after a workout

Reduction:

  • Use a loofah to scrub your back gently (Not vigorously since skin may peel/crack and cause infection)
  • Try using a citrus based body wash and body lotion (Dial Grapefruit body wash, and Neutrogena Citrus Lotion)
  • Wear loose fitting clothing to prevent irritating inflamed areas
  • You may use an acne spot treatment containing salicylic acid as one of its main ingredients
  • Do not share clothing or cleaning sponges
  • Wash exercise equipment before and after use
  • Shower promptly after a workout
  • It may also help reduce inflammation to sleep without a shirt (this may help dry out moist areas)

Give these tips a try. I am very fond of the long handled body brush but I find general store loofas to be dry and matted. Purchase true and natural loofas from Middle Eastern or Greek mom and pop shops – trust me, only those shops have the real deal.

Until next time my Precious Gents!

Filed Under: Health, Hygiene

Big Fudgy Bittersweet Brownies

October 26, 2011 By 1 Comment

By Deena Hamza

Do you ever feel like your weekend just flew by because you’re constantly working? I feel like that all time. The funny thing is when Friday rolls around I make all these plans to relax, enjoy family time and even reflect. Unfortunately my reflection process begins just as I’m ready to fall asleep. Let’s fight back my G.O.Ps! A united front – bowls, spatulas and oven mitts out because it’s time to bake some brownies – healthy brownies that is.

Ingredients:

  • 1 large egg
  • 1 egg white
  • 3 tablespoons plain non-fat yogurt
  • 1 1/2 teaspoons pure vanilla extract
  • 1 1/2 cups sugar
  • 1/3 cup canola oil
  • 1/2 teaspoon sea salt
  • 1/4 cup unsweetened cocoa powder
  • 3 ounces high-quality unsweetened baking chocolate, chopped
  • 1/3 cup unbleached all-purpose flour
  • 1/3 cup buckwheat or pre-sifted whole wheat flour

Directions: Preheat oven to 375 degrees F. Lightly coat an 8-inch-square non-stick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside. In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth. Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into 9 squares.

Give them a try, they’re sure to please the chocolate lovers. Enjoy! ~Deena

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Can Bee Pollen Act as an Energy Stimulant?

October 26, 2011 By 1 Comment

By Deena Hamza

I have been curious to find out why young people chug energy drinks and consume energy stimulating products when, really, youth and teens should be naturally active. Through my research and roaming through health food stores, I found that the newest product/trend is ingesting bee pollen in various forms. Although, as you’ll read below, bee pollen has not been proven to enhance energy yet it does carry some influential health benefits that may be of interest to my G.O.Ps.

Excerpt from a research paper I wrote on bee pollen:

Bee pollen, propolis, and royal jelly have been shown through clinical trials to lower cholesterol, aid in promoting overall well-being (known as tonic effect), and enhance immune system function (Bee Products-Professional Version, n.d.). Bee products have also shown to have a minor effect in treating or preventing premenstrual syndrome(PMS), herpes, and have been used as a general antibiotic. In the case of PMS, bee pollen and royal jelly reduced PMS related weight gain by 50%; no side-effects were observed (Bee Products-Professional Version, n.d.; Winther & Christer, 2002). Researchers also determined that bee products demonstrate a slow-onset of benefits when added as a dietary supplement. This study however, does not indicate dosage amounts and timings to ensure optimal effectiveness. Another human study found that consuming 50 – 100 mg of royal jelly each day resulted in a 14% reduction in total serum cholesterol levels and a 10% reduction in total serum lipids (Bee Products-Professional Version, n.d.; Vittek, 1995). Further, consuming 800 mg of Royal Peking jelly produced positive results countering malnourishment in individuals by increasing body weight, nitrogen balance, gut proteins, and plasma aldosterone concentration (Bee Products-Professional Version, n.d.; Foppiani, 1984). Bee propolis can be used as an alternative treatment for individuals with herpes (HSV type II). In one study, propolis was compared to acyclovir (herpes medication known as Zovirax) where the propolis group healed faster than the acyclovir group (Bee Products-Professional Version, n.d.; Vynograd et al., 2000). Vaginal flora was also normalized in 55% of women in the group with propolis treatment while acyclovir and placebo groups showed no improvement. Bee products, specifically bee propolis, have also exhibited antibiotic effects however, universal dosage requirements have not been established since the preparation and manufacturing processes for bee products differ (Bee Products-Professional Version, n.d.).

A clinical investigation to propose a universal manufacturing process for bee products could ensure standard dose requirements and serving sizes with equal potency per dose. Bee products are sold in health food and supplement stores as an energy enhancer even though scientific evidence to corroborate this claim has not been established. Individual testimonials cannot equate to solid evidence because multiple variables in one’s diet or lifestyle can contribute to the energy increase. A controlled study specifically examining bee products and subsequent energy increase is needed to ensure claims that bee pollen’s effectiveness is accurate. Some reports show that bee products reduce premenstrual symptoms including weight gain, without side effects. Bee propolis effectively reduces cholesterol levels and can be used as an alternative treatment for herpes (HSV type II) and has been clinically proven to heal subjects faster than with acyclovir. Propolis aids in the healing process and reduction of local symptoms of vaginal infections, all without adverse side effects. But universal dosage requirements in order to see results are necessary for the public awareness. Altogether bee products are not established as energy enhancing supplements like ginseng or cordyceps but bee pollen, royal jelly, and propolis can be beneficial for overall health and treatment of conditions such as PMS, herpes, high cholesterol and malnourishment without potential adverse side effects of pharmaceuticals.

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Healthy Salad Dressings

October 22, 2011 By Leave a Comment

By Deena Hamza

Straight from my kitchen to yours (totally LOVE Paula Deen and her immensely unhealthy recipes like the Lasagna Sandwich)!

Ranch

  • 1 oz. (1/8 of a cup) pkg. of dry ranch style salad dressing
  • 1 cup buttermilk
  • 1 cup low fat yogurt

Thousand Islands

  • 1 cup low fat plain yogurt
  • 1/4 cup ketchup
  • 1 tsp. mustard
  • 1/2 tsp. horseradish
  • 1/2 tsp. onion powder
  • 3 tbsp. chopped dill pickle

Onion Salad Dressing

  • 1/2 cup wine vinegar
  • 2 tsp. grated onion
  • 1 tsp. salt
  • 1/8 tsp. lemon pepper
  • 1/2 tsp. dill
  • 1/2 tsp. minced parsley
  • 1 tsp. water

Lemon Dressing

  • 1/2 tsp. salt
  • 1/2 tsp. celery salt
  • 1/4 tsp. paprika
  • 1/4 tsp. powdered mustard
  • Pinch of cayenne
  • 1/4 cup lemon juice
  • 3 tbsp. olive oil
  • 1/2 cup safflower oil

Try these healthy versions of classic salad dressings or try a classic dressing made of equal parts mustard and balsamic vinegar. It’s my personal favorite. ~DEENA

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