Monday, February 29, 2016

My Past Carbohydrate History (Weight Loss Per Week)



When I read Atkins some years ago it intrigued me that by starting at 20 grams of carbohydrates per week and slowly ramping the amount up, I could find out how many I could eat without gaining weight.

I tracked my carbohydrate intake over maybe a year and a half and below is what I found out.

Carbohydrates eaten per day (grams)
Weight Lost in Pounds
22
6
95
5
110
1
115
3.5
150
1

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Wednesday, February 24, 2016

Stack Cinnamon, Cayenne and Ginger for Health and Fat Loss






These two inexpensive spices may be the key to unlocking health and weight support benefits.

Cinnamon 

Reduces the blood sugar spikes and improves glucose use. 

Supports healthy fasting blood glucose.

Ceylon cinnamon does not contain the liver toxin coumarin found in common cassia cinnamon. supplement option.

Take 1 capsule with breakfast, lunch and dinner. 

Ceylon cinnamon can be found at Swanson Vitamins.

Cayenne

 Red peppers contain a substance called capsicum which may support metabolism and fat loss.

This one may not be for people with sensitive stomachs as the spice can lead to stomach and digestive track problems.

Start with 1 capsule 40,000 Scoville heat units of pepper with each meal. At the most take 2 capsules with each meal.

Stack
Cinnamon 1 capsule 3 times per day.
Cayenne 1-2 capsules 3 times per day.

Optional additive: 
Ginger 1 - 2 grams with breakfast
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References for Cinnamon
  1. Characterization of antioxidant and antimicrobial compounds of cinnamon and ginger essential oils
  2. Abraham K, et al Toxicology and risk assessment of coumarin: focus on human data . Mol Nutr Food Res. (2010)
  3. A Hydroxychalcone Derived from Cinnamon Functions as a Mimetic for Insulin in 3T3-L1 Adipocytes
  4. Mohamed Sham Shihabudeen H, Hansi Priscilla D, Thirumurugan K Cinnamon extract inhibits α-glucosidase activity and dampens postprandial glucose excursion in diabetic rats . Nutr Metab (Lond). (2011)
  5. Adisakwattana S, et al Inhibitory activity of cinnamon bark species and their combination effect with acarbose against intestinal α-glucosidase and pancreatic α-amylase . Plant Foods Hum Nutr. (2011)
  6. Isolation and Characterization of Chalcone Polymers from Cinnamon with Insulin-Like Biological Activity
  7. Imparl-Radosevich J, et al Regulation of PTP-1 and insulin receptor kinase by fractions from cinnamon: implications for cinnamon regulation of insulin signalling . Horm Res. (1998)
  8. Broadhurst CL, Polansky MM, Anderson RA Insulin-like biological activity of culinary and medicinal plant aqueous extracts in vitro . J Agric Food Chem. (2000)
  9. Kirkham S, et al The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance . Diabetes Obes Metab. (2009)
  10. Pham AQ, Kourlas H, Pham DQ Cinnamon supplementation in patients with type 2 diabetes mellitus . Pharmacotherapy. (2007)
  11. Mang B, et al Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2 . Eur J Clin Invest. (2006)
  12. Khan A, et al Cinnamon improves glucose and lipids of people with type 2 diabetes . Diabetes Care. (2003)
  13. Anderson RA Chromium and polyphenols from cinnamon improve insulin sensitivity . Proc Nutr Soc. (2008)
  14. Qin B, Panickar KS, Anderson RA Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes . J Diabetes Sci Technol. (2010)
  15. Solvent-assisted supercritical fluid extraction for the isolation of semivolatile flavor compounds from the cinnamons of commerce and their separation by series-coupled column gas chromatography
  16. Woehrlin F, et al Quantification of flavoring constituents in cinnamon: high variation of coumarin in cassia bark from the German retail market and in authentic samples from indonesia . J Agric Food Chem. (2010)
  17. Abraham K, et al Relative bioavailability of coumarin from cinnamon and cinnamon-containing foods compared to isolated coumarin: a four-way crossover study in human volunteers . Mol Nutr Food Res. (2011)

References for Capsicum
  1. COLOR EVALUATION OF SELECTED CAPSICUMS
  2. A qualitative study of the carotenoid pigments of Sri Lanka chillies (Capsicum annum)
  3. Quantitative changes in carotenoids during the storage of dried red pepper and red pepper powder
  4. Molnár J, et al Inhibition of multidrug resistance of cancer cells by natural diterpenes, triterpenes and carotenoids . Curr Pharm Des. (2006)
  5. Molnár J, et al Reversal of multidrug resitance by natural substances from plants . Curr Top Med Chem. (2010)
  6. Superior weight-loss diet: high protein plus capsaicin supplements 22.05.2015
  7. Capsaicin keeps metabolic rate high during weight loss diet 09.05.2015
  8. Paprika protects against Parkinson's 05.02.2015
  9. Weight-loss regime plus raspberry ketone-caffeine-capsaicin cocktail burns more fat and builds more muscle 06.01.2014
  10. On a diet? Capsaicin keeps your testosterone level up 23.11.2012
  11. Genistein, capsaicin and EGCG inhibit fat cells via AMPK 03.08.2011
  12. Burn 60 kcal a day more with dihydrocapsiate 17.11.2010
  13. Weight loss with capsinoids 16.01.2009

References for Ginger

  1. Yip YB, Tam AC An experimental study on the effectiveness of massage with aromatic ginger and orange essential oil for moderate-to-severe knee pain among the elderly in Hong Kong . Complement Ther Med. (2008)
  2. Food Bolus Intestinal Obstruction in a Chinese Population
  3. Surh Y Molecular mechanisms of chemopreventive effects of selected dietary and medicinal phenolic substances . Mutat Res. (1999)
  4. The Amazing and Mighty Ginger
  5. Koh EM, et al Modulation of macrophage functions by compounds isolated from Zingiber officinale . Planta Med. (2009)
  6. Miyoshi N, et al Dietary ginger constituents, galanals A and B, are potent apoptosis inducers in Human T lymphoma Jurkat cells . Cancer Lett. (2003)
  7. Ghasemzadeh A, Jaafar HZ, Rahmat A Identification and concentration of some flavonoid components in Malaysian young ginger (Zingiber officinale Roscoe) varieties by a high performance liquid chromatography method . Molecules. (2010)
  8. Bailey-Shaw YA, et al Changes in the contents of oleoresin and pungent bioactive principles of Jamaican ginger (Zingiber officinale Roscoe.) during maturation . J Agric Food Chem. (2008)
  9. Schwertner HA, Rios DC, Pascoe JE Variation in concentration and labeling of ginger root dietary supplements . Obstet Gynecol. (2006)
  10. Microsomal hydroxylation and glucuronidation of [6
  11. Takeda H, et al Rikkunshito, an herbal medicine, suppresses cisplatin-induced anorexia in rats via 5-HT2 receptor antagonism . Gastroenterology. (2008)
  12. Mansour MS, et al Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study . Metabolism. (2012)
  13. Saenghong N, et al Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women . Evid Based Complement Alternat Med. (2012)
  14. Wattanathorn J, et al Zingiber officinale Mitigates Brain Damage and Improves Memory Impairment in Focal Cerebral Ischemic Rat . Evid Based Complement Alternat Med. (2011)
  15. Heimes K, Feistel B, Verspohl EJ Impact of the 5-HT3 receptor channel system for insulin secretion and interaction of ginger extracts . Eur J Pharmacol. (2009)
  16. Akhani SP, Vishwakarma SL, Goyal RK Anti-diabetic activity of Zingiber officinale in streptozotocin-induced type I diabetic rats . J Pharm Pharmacol. (2004)
  17. Gonlachanvit S, et al Ginger reduces hyperglycemia-evoked gastric dysrhythmias in healthy humans: possible role of endogenous prostaglandins . J Pharmacol Exp Ther. (2003)
  18. Mowrey DB, Clayson DE Motion sickness, ginger, and psychophysics . Lancet. (1982)
  19. Schmid R, et al Comparison of Seven Commonly Used Agents for Prophylaxis of Seasickness . J Travel Med. (1994)
  20. Holtmann S, et al The anti-motion sickness mechanism of ginger. A comparative study with placebo and dimenhydrinate . Acta Otolaryngol. (1989)
  21. Phillips S, Hutchinson S, Ruggier R Zingiber officinale does not affect gastric emptying rate. A randomised, placebo-controlled, crossover trial . Anaesthesia. (1993)
  22. Wu KL, et al Effects of ginger on gastric emptying and motility in healthy humans . Eur J Gastroenterol Hepatol. (2008)
  23. Altman RD, Marcussen KC Effects of a ginger extract on knee pain in patients with osteoarthritis . Arthritis Rheum. (2001)
  24. Stewart JJ, et al Effects of ginger on motion sickness susceptibility and gastric function . Pharmacology. (1991)
  25. Shariatpanahi ZV, et al Ginger extract reduces delayed gastric emptying and nosocomial pneumonia in adult respiratory distress syndrome patients hospitalized in an intensive care unit . J Crit Care. (2010)
  26. Hu ML, et al Effect of ginger on gastric motility and symptoms of functional dyspepsia . World J Gastroenterol. (2011)
  27. Micklefield GH, et al Effects of ginger on gastroduodenal motility . Int J Clin Pharmacol Ther. (1999)
  28. Lohsiriwat S, et al Effect of ginger on lower esophageal sphincter pressure . J Med Assoc Thai. (2010)
  29. Smith C, et al A randomized controlled trial of ginger to treat nausea and vomiting in pregnancy . Obstet Gynecol. (2004)
  30. Sripramote M, Lekhyananda N A randomized comparison of ginger and vitamin B6 in the treatment of nausea and vomiting of pregnancy . J Med Assoc Thai. (2003)
  31. Ensiyeh J, Sakineh MA Comparing ginger and vitamin B6 for the treatment of nausea and vomiting in pregnancy: a randomised controlled trial . Midwifery. (2009)
  32. Chittumma P, Kaewkiattikun K, Wiriyasiriwach B Comparison of the effectiveness of ginger and vitamin B6 for treatment of nausea and vomiting in early pregnancy: a randomized double-blind controlled trial . J Med Assoc Thai. (2007)
  33. Mohammadbeigi R, et al Comparing the effects of ginger and metoclopramide on the treatment of pregnancy nausea . Pak J Biol Sci. (2011)
  34. Pongrojpaw D, Somprasit C, Chanthasenanont A A randomized comparison of ginger and dimenhydrinate in the treatment of nausea and vomiting in pregnancy . J Med Assoc Thai. (2007)
  35. Ozgoli G, Goli M, Simbar M Effects of ginger capsules on pregnancy, nausea, and vomiting . J Altern Complement Med. (2009)
  36. Ozgoli G, Goli M, Moattar F Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea . J Altern Complement Med. (2009)
  37. Kashefi F1, et al Comparison of the effect of ginger and zinc sulfate on primary dysmenorrhea: a placebo-controlled randomized trial . Pain Manag Nurs. (2014)
  38. Kamtchouing P, et al Evaluation of androgenic activity of Zingiber officinale and Pentadiplandra brazzeana in male rats . Asian J Androl. (2002)
  39. Effects of Zingiber Officinale on Reproductive Functions in the Male Rat
  40. The effects of ginger on spermatogenesis and sperm parameters of rat
  41. Effects of Zingiber Officinale on Reproductive Functions in the Male Rat
  42. A 35-day gavage safety assessment of ginger in rats
  43. Shukla Y, et al In vitro and in vivo modulation of testosterone mediated alterations in apoptosis related proteins by (6)-gingerol . Mol Nutr Food Res. (2007)
  44. Moselhy WA, et al Role of ginger against the reproductive toxicity of aluminium chloride in albino male rats . Reprod Domest Anim. (2012)
  45. Shalaby MA, Hamowieh AR Safety and efficacy of Zingiber officinale roots on fertility of male diabetic rats . Food Chem Toxicol. (2010)
  46. Amin A, Hamza AA Effects of Roselle and Ginger on cisplatin-induced reproductive toxicity in rats . Asian J Androl. (2006)
  47. Amin A, et al Herbal extracts counteract cisplatin-mediated cell death in rat testis . Asian J Androl. (2008)
  48. Backon J Ginger in preventing nausea and vomiting of pregnancy; a caveat due to its thromboxane synthetase activity and effect on testosterone binding . Eur J Obstet Gynecol Reprod Biol. (1991)
  49. Winters SJ, Banks JL, Loriaux DL Cimetidine is an antiandrogen in the rat . Gastroenterology. (1979)
  50. The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men
  51. Kim IG, et al Screening of estrogenic and antiestrogenic activities from medicinal plants . Environ Toxicol Pharmacol. (2008)
  52. Abdel-Aziz H, et al 5-HT3 receptor blocking activity of arylalkanes isolated from the rhizome of Zingiber officinale . Planta Med. (2005)
  53. Jiang SZ, Wang NS, Mi SQ Plasma pharmacokinetics and tissue distribution of {6}-gingerol in rats . Biopharm Drug Dispos. (2008)
  54. Qiang LQ, et al Combined administration of the mixture of honokiol and magnolol and ginger oil evokes antidepressant-like synergism in rats . Arch Pharm Res. (2009)
  55. Chaiyakunapruk N, et al The efficacy of ginger for the prevention of postoperative nausea and vomiting: a meta-analysis . Am J Obstet Gynecol. (2006)
  56. Thompson HJ, Potter PJ Review: ginger prevents 24 hour postoperative nausea and vomiting . Evid Based Nurs. (2006)
  57. Bryer E A literature review of the effectiveness of ginger in alleviating mild-to-moderate nausea and vomiting of pregnancy . J Midwifery Womens Health. (2005)
  58. Jeena K, Liju VB, Kuttan R A preliminary 13-week oral toxicity study of ginger oil in male and female Wistar rats . Int J Toxicol. (2011)
  59. Borrelli F, et al Effectiveness and safety of ginger in the treatment of pregnancy-induced nausea and vomiting . Obstet Gynecol. (2005)
  60. Fischer-Rasmussen W, et al Ginger treatment of hyperemesis gravidarum . Eur J Obstet Gynecol Reprod Biol. (1991)
  61. Vutyavanich T, Kraisarin T, Ruangsri R Ginger for nausea and vomiting in pregnancy: randomized, double-masked, placebo-controlled trial . Obstet Gynecol. (2001)
  62. Keating A, Chez RA Ginger syrup as an antiemetic in early pregnancy . Altern Ther Health Med. (2002)
  63. Tiran D Ginger to reduce nausea and vomiting during pregnancy: evidence of effectiveness is not the same as proof of safety . Complement Ther Clin Pract. (2012)
  64. Ernst E, Pittler MH Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials . Br J Anaesth. (2000)
  65. Zahmatkash M, Vafaeenasab MR Comparing analgesic effects of a topical herbal mixed medicine with salicylate in patients with knee osteoarthritis . Pak J Biol Sci. (2011)
  66. Zick SM, et al Phase II study of the effects of ginger root extract on eicosanoids in colon mucosa in people at normal risk for colorectal cancer . Cancer Prev Res (Phila). (2011)
  67. Cady RK, et al A double-blind placebo-controlled pilot study of sublingual feverfew and ginger (LipiGesic™ M) in the treatment of migraine . Headache. (2011)
  68. Pillai AK, et al Anti-emetic effect of ginger powder versus placebo as an add-on therapy in children and young adults receiving high emetogenic chemotherapy . Pediatr Blood Cancer. (2011)
  69. Black CD, et al Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise . J Pain. (2010)
  70. Nanthakomon T, Pongrojpaw D The efficacy of ginger in prevention of postoperative nausea and vomiting after major gynecologic surgery . J Med Assoc Thai. (2006)
  71. Alizadeh-Navaei R, et al Investigation of the effect of ginger on the lipid levels. A double blind controlled clinical trial . Saudi Med J. (2008)
  72. Black CD, Oconnor PJ Acute effects of dietary ginger on quadriceps muscle pain during moderate-intensity cycling exercise . Int J Sport Nutr Exerc Metab. (2008)
  73. Cady RK, et al Gelstat Migraine (sublingually administered feverfew and ginger compound) for acute treatment of migraine when administered during the mild pain phase . Med Sci Monit. (2005)
  74. Apariman S, Ratchanon S, Wiriyasirivej B Effectiveness of ginger for prevention of nausea and vomiting after gynecological laparoscopy . J Med Assoc Thai. (2006)
  75. Willetts KE, Ekangaki A, Eden JA Effect of a ginger extract on pregnancy-induced nausea: a randomised controlled trial . Aust N Z J Obstet Gynaecol. (2003)
  76. Bliddal H, et al A randomized, placebo-controlled, cross-over study of ginger extracts and ibuprofen in osteoarthritis . Osteoarthritis Cartilage. (2000)
  77. Grøntved A, Hentzer E Vertigo-reducing effect of ginger root. A controlled clinical study . ORL J Otorhinolaryngol Relat Spec. (1986)









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