Posted by HoodiaPharm HungerAway ::
5:27 AM ::
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How To Exercise Inexpensively
If you believe keeping fit means your financial health has to suffer, you can think again. You don't need expensive health club memberships or exercise equipment that costs thousands of dollars to stay in shape. In fact, if you already have sneakers in your closet you can exercise for free!
You can walk or run anytime and just about anywhere. If don't already have a pair of quality sneakers, then you can just buy a pair of walking or running shoes for about $50. Compare that to forking over $3,000 for a treadmill or elliptical trainer, and you are already saving money. Hiking trails, local running tracks or the sidewalks around your neighborhood are just a few of the places you can use. If the weather's bad outside, stay inside and run in place or walk inside a shopping mall.
Also, instead of a fancy piece of stair-climbing equipment that can cost thousands of dollars, use real stairs. You can run up and down your stairs for 30 minutes, or you can do it at your office building. Go up and down four or five at a time or do the whole flight, which ever is easier for you.
Forget about the burden of paying for strength-training equipment. You can use canned goods if you're on a budget or you can simply lift some of your furniture. It isn't about what you are lifting or using to build muscle, just that you are building muscle.
There are other ways to get cheap or free exercise:
- Walking, gardening, washing the car, playing with children are all activities most people don't consider as part of their daily fitness routine, but they do count.
- Steal your child's jump rope to improve conditioning and fitness.
- Go to the playground, but instead of sitting on the bench watching the kids play, start playing yourself. Hang on the monkey bars and do chin pulls, or walk up and down the ladder stairs. There is plenty of exercise to be had at a playground!
Posted by HoodiaPharm HungerAway ::
4:55 AM ::
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How To Exercise While Sitting At The Computer
Many of us have jobs that consist of sitting in front of a computer all day. Unfortunately this is one of the worst jobs you can have while you are on a diet. You are basically sedentary all day without any exercise whatsoever... or is this true? You can certainly get plenty of exercise and stretching even while sitting at your computer! Here are some tips on how:
- Sit properly in a good chair designed for desk work. Your back should be straight, and your head should be looking directly into your monitor. If you have to look down or up, you need to adjust the height of either the screen or your chair.
- Stand up every half hour. Walk around a few steps, stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among the middle aged computer users.
- Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck.
- Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).
- Recognize that people tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. You will feel a stretch in the scapula area.
- Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Do this all day long while you are in your chair.
- Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
- Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.
- Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
- Acquire an elastic band and use it to do the actions that you would do with a hand gripper, but instead of contracting in, you can stretch out. You will not only stretch but it will also work the muscles slightly.
- Take a few deep breaths. If possible, get some fresh air in your lungs.
- Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.
- While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.
Posted by HoodiaPharm HungerAway ::
4:27 AM ::
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Recipe Of The Day
The Recipe comes courtesy of Cooking Light Magazine and I just couldn't resist posting it for you. This Sunday is of course Mother's day - and also one of the biggest "brunch" days of the year. Many times you take your family and head over to your moms house to sit and chat while she cooks breakfast just like when you were a kid, or she heads over to the house and you cook breakfast while she plays with the grandkids. Either way, you all have to eat! This is a perfect brunch bread, that is relatively easy to make, and very healthy for you! Enjoy.
This light-textured bread is inspired by an organic harvest bread baked at Bio Andreas on Andreasplatz, a lovely square in Basel's historic district. Whole red grapes are kneaded into the dough just before it is allowed to rise. We've replaced the chestnuts with easier-to-find hazelnuts.
2/3 cup hazelnuts
2 1/2 cups all-purpose flour, divided
2 cups whole-wheat flour
1 1/2 cups warm water (100° to 110°)
1 package dry yeast (2 1/4 teaspoons)
1 cup coarsely chopped dried mixed fruit
1/3 cup packed brown sugar
2 tablespoons vegetable oil
1 teaspoon salt
1 large egg, beaten
1/2 cup seedless red grapes
Cooking spray
2 teaspoons vegetable oil
1 tablespoon sunflower seed kernels
Preheat oven to 350°.
Place hazelnuts on a baking sheet. Bake nuts at 350° for 15 minutes, stirring once. Turn nuts out onto a towel. Roll up towel; rub off skins. Chop nuts.
Lightly spoon flours into dry measuring cups; level with a knife.
Combine 1 cup of all-purpose flour, warm water, and yeast in a large bowl, and stir well with a whisk. Cover and let stand at room temperature 1 hour.
Add the hazelnuts, 1 cup all-purpose flour, whole-wheat flour, dried fruit, sugar, 2 tablespoons oil, salt, and egg to yeast mixture, and stir until a soft dough forms (dough will feel tacky). Turn dough out onto a lightly floured surface. Knead dough until smooth and elastic (about 5 minutes); add enough of remaining all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Arrange grapes over dough; gently knead on a lightly floured surface 4 to 5 times or just until grapes are incorporated into dough. Place dough on a baking sheet coated with cooking spray. Shape into an 8-inch round loaf. Brush dough with 2 teaspoons oil. Sprinkle surface of dough with sunflower kernels, gently pressing kernels into dough. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.)
Preheat oven to 375°.
Uncover dough. Bake at 375° for 35 minutes or until the loaf sounds hollow when tapped. Remove loaf from baking sheet; cool on a wire rack.
Yield: 1 loaf, 18 servings (serving size: 1 slice)
Posted by HoodiaPharm HungerAway ::
4:00 AM ::
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Wednesday, May 9, 2007
The Zone Diet
The Zone Diet has been popular for over 10 years now, and has been used by many of the top celebrities in the world to help them to lose weight. How does it work though?
The Zone Diet works by working the right ratio of carbohydrates to proteins and fats in order to control the insulin in the bloodstream. Too much of the hormone, or insulin, can increase fat storage and inflammation in the body which causes obesity, cardiovascular problems, and Type 2 Diabetes. By using the Zone Diet you are actually optimising the body’s metabolic function. Through the regulation of blood sugar, you allow your body to burn excess body fat.
The Zone Diet does not actually prohibit you from any particular food group; however food with high fat and carbohydrates such as grains, starches, and pastas should be avoided. Fruits and vegetables are the preferred source of carbs and monounsaturated fats, such as olive oil, almonds, avocados, are the ideal choice of fats. The Zone Diet claims to use food as a drug for overall good health, weight loss and prevention or management of heart disease and diabetes.
You can test to see whether you are ‘hormonally’ correct by eating following the Zone diet and see how you feel four hours later. To simplify the Zone Diet, fill one-third of a plate with low-fat protein, and then two-thirds with fruits and vegetables.
Posted by HoodiaPharm HungerAway ::
6:32 PM ::
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Recipe Of The Day
When you are on a diet, there is no question that you probably eat a lot of salads. While oil and vinegar are a nice choice every once in a while, you probably need a little more "umph" to your salad. So, here is a great low-fat, low-calorie option that gives your salad a little zing to it!
LOW-FAT RANCH DRESSING WITH HERBS
3/4 cup well-shaken low-fat (1 1/2%) buttermilk
2 tablespoons low-fat mayonnaise
2 tablespoons nonfat sour cream
1 tablespoon packed fresh basil leaves, minced
1 tablespoon finely chopped fresh chives
2 teaspoons cider vinegar
1 teaspoon dry mustard
1 teaspoon fresh thyme leaves
1 garlic clove, minced
1/2 teaspoon sugar
Blend all ingredients in a blender or food processor until smooth. Add salt and pepper to taste . Dressing keeps, covered and chilled, 1 week. Serve with shellfish salad, soft lettuce, or salmon salad.
Posted by HoodiaPharm HungerAway ::
6:09 PM ::
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Tuesday, May 8, 2007
The 5 Steps Of Dieting
The very thought of going from zero fitness to full out exercising and dieting can seem very overwhelming, in fact it is enough to make you want to lie down. Even through the myriad of excuses you can make and a history of a sedintary lifestyle, you can start, and you can continue into a regular routine of exercise. If you're at this point in your life, then you know what you need to do.
Change is an all-or-nothing proposition. You either do it, or you don't. You can't just exercise for 3 times one week, once the next week, take a couple of weeks off, go twice a week, and so on and expect to reap all the benefits. Only a handful of people can get into a regular exercise routine by suddenly beginning to exercise. Something just clicks inside and they workout with energy, and they enjoy it. But for the other 95%, getting into a regular routine with exercise is not so easy.
For these people, beginning an exercise program comes in stages, step by step, many of which happen before you even slip on your workout shoes or enter the gym. Fortunately, there are techniques that you can use to help you move to the next level. Just be aware that the stage you are in changes all the time. Of course, once you know where you are, it's easy to see what's next. Here's how to get there:
Step 1: I don't want to exercise
Step 2: Thinking about it
Step 3: Getting ready
Step 4: Starting
Step 5: Keeping on
Mastering this stage is crucial if exercising is to be an integral part of the rest of your life.
The techniques for keeping on are the sum of everything that got you this far. So whatever tricks work for you, use them. It doesn't matter if they're different from the ones that help your best friend or that work for someone else.
The stage you're in changes all the time. You may work yourself all the way up to Step 5, but then you get sick or injured, or take a trip, or otherwise get distracted.
You may have fallen to Step 2. Maybe even to square one. Nothing magical about reaching the final Step 5 will keep you there. If you find yourself at some lower level, you have to use the techniques appropriate to that level to climb back up. Then you may have to use bits of them to keep on keeping on.
Posted by HoodiaPharm HungerAway ::
5:44 AM ::
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5 Best Butt Exercises
THE 10 BEST BUTT EXERCISES:
1. Walking Lunges - Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk lunge 15 to 20 steps and then turn around and return to the start, using the same form. You should contract your glutes on the lowering of each movement.
2. Extension Step Ups - Grasp a pair of dumbbells by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, then repeat on the right side. This is a great one and you’ll really feel it.
3. Bent Leg Reverse Kick Up - Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg.
4. Lying Gluteus Lift - Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position, stopping just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.
5. Smith Machine Rear Squat - Place the bar across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back.
Posted by HoodiaPharm HungerAway ::
5:27 AM ::
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Controlling Blood Sugar
There are certain fundamentals when it comes to losing weight. Controlling your blood sugar is just one of them. Fat loss success comes from nutrition, and nutrition is based on what you put into your body. If you don't have proper nutrition then you simply will not succeed in losing the body fat and weight that you want to. It doesn't matter how hard or how long your workout.
Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.
A sample meal schedule might look something like this:
6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack
By spreading out your smaller meals instead of eating 3 larger ones you will balance out the sugar in your body so that it doesn't go through little spikes throughout the day. It will also curb your cravings immensely. This method will have a profound impact on fat loss. However, don’t forget that calories must still be slightly below what you would normally eat as well.
Posted by HoodiaPharm HungerAway ::
5:04 AM ::
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Recipe Of The Day
There are already about a million ways to make chicken, but here is just one more. Chicken is extremely healthy, and it is one of the easiest meals to make. This one is a mix of a salad and chicken. It can be used both as a lunch, or a summertime dinner. So, the next time you are looking for yet another chicken recipe, try this one out!
Chicken and Melon Salad
A creamy yogurt and sour cream dressing is perfect for this salad, especially after a bit of curry powder is swirled in. The water chestnuts add a nice crunchiness to the honeydew melon, grapes and moist chicken. Serves ten.
Serves 10 servings
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Calories: 248.33
Calories from Fat: N/A
Total Fat: 6.42 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 22.63 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 25.01 g
Vitamin A: N/A
Vitamin C: N/A
Ingredients
1 honeydew melon
6 cups cubed, cooked chicken meat
2 cups chopped celery
2 cups seedless grapes
1 (8 ounce) can sliced water chestnuts
0.5 cup sour cream
0.5 cup plain yogurt
1.5 teaspoons curry powder
salt and pepper to taste
Directions
1. Cut melon in half, and remove seeds. With a melon baller, scoop out melon balls; place in a large salad bowl.
2. Add chicken, celery, and grapes to melon. Add water chestnuts if desired.
3. In a small bowl, mix together, sour cream, yogurt, and curry powder. Gently stir into salad. Season with salt and pepper to taste. Serve.
Posted by HoodiaPharm HungerAway ::
4:16 AM ::
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Monday, May 7, 2007
How To Exercise Sitting Down
Too many of us spend too much time sitting, either in work-related jobs, computer time, or relaxation in front of the television. If you sit in front of a computer for a long time, your neck and shoulder may get stiff, and you may even suffer occasional lower back pain.
You will feel so much better if you can get up every hour or so and walk around or stretch for a couple minutes. A stretching break can make a big difference in your productivity, your ability to handle stress, and your overall well-being. It reduces muscular fatigue, tension, pain, and degenerative joint or disc problems and energizes parts of your body that have become stiff.
But what happens if you can't get up? While gently massaging those muscles may help, you can also do certain exercises to aid in flexibility and strength training. These exercises you can do while sitting. When doing these stretches, keep in mind these few suggestions:
- Never force a stretch
- Do these stretches slowly and carefully
- You may feel some tension. This is normal, but you should not experience pain.
- Hold only a stretch that feels good.
Exercises for the Lower Body
- While seated, slowly point your toes forward away from your body until you feel a slight tension. Hold for 20-30 seconds.
- While resting your heel on the floor, pull your feet and toes back toward your body. Hold for 20-30 seconds.
- Slowly rotate your feet clockwise several times and then counterclockwise.
- You can trace the alphabet and numbers with your feet.
- Extend your leg and rest your foot on a towel. While you pull on the towel, push with your foot.
- This one is good for strengthening your leg muscles. Extend your leg out in front of you and hold for about 20 to 30 seconds. Lower your leg sooner if it starts to quiver. As your leg gets stronger, you can add ankle weights if you are interested in strengthening your leg muscles even more. You can do one leg at a time or hold both up together.
Posted by HoodiaPharm HungerAway ::
7:08 AM ::
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More Ways To Conquer Cravings
Cravings are the hardest part of dieting. It seems as if no matter what you eat, you always want things that you can't have. So, when you are dieting, your mind thinks that you are depriving your body, even if you aren't. It do eat something that is considered "bad" for your diet, you will in turn start more cravings that can essentially end your diet. You want to try to avoid as many cravings as you can so that you can stick to your diet and lose more weight. If by chance you just HAVE to give in, then do so in moderation. Before you get to that point however, you should try these tips that help you to avoid the temptation:
- Do you have a craving chocolate? Eat a banana. It sometimes satisfies the yearning for chocolate and is much less fattening.
- Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.
- Exercise! Your appetite will temporarily subside and you'll feel better about taking such a proactive approach.
- Still craving chocolate? Try a magnesium supplement. Many women are deficient in this mineral, which is found in chocolate.
- Are you craving fatty foods? Eat fish, or take a fish oil or flaxseed oil supplement. You may be low in essential fatty acids.
- Grab something to drink. Sometimes, cravings for food are really thirst in disguise.
- Do you have a sweet tooth? Protein, fat and fiber keep blood sugar levels more even and help keep such cravings under control.
- Watch your caffeine intake. Caffeine seems to make sugar cravings worse.
- If your will power weakens at night, try leaving the lights on until the minute you go to bed. Dimmed lights tend to lower inhibitions.
- Turn off the lights in your kitchen and avoid hanging out there.
Posted by HoodiaPharm HungerAway ::
6:45 AM ::
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Why Should You Exercise?
If you don't know why you should exercise by now - here are 25 reasons! There are probably more than 100 reasons, but these are the most important. Some you already know, but there might one that you don't know that will get you motivated to lose the weight you have wanted to lose.
- Lowers heart rate - The heart is a muscle. Aerobic exercise strengthens that muscle, so that your heart pumps blood more efficiently by pumping more blood with each beat. Since the exercised heart is more efficient, it transfers more oxygen to the body's cells more easily. This in essence can lengthen your life by several years
- Reduces the risk of heart disease - Exercise reduces clotting in the blood, thus reducing the risk of heart disease. Those who do not exercise run twice the risk of developing heart disease.
- Reduces the risk of stroke
- Lowers blood pressure
- Reduces the risk of colon cancer - Regular exercise helps regulate the digestive system.
- Promotes strong and healthy bones - Exercise increases circulation and flow of nutrients to the bones, reducing the risk of fractures and osteoporosis.
- Stronger circulatory system and lungs
- Better skin tone - Helps keep skin more elastic.
- Weight loss and maintenance - Essential to both losing weight and maintaining weight loss, exercise increases the body's metabolism (the rate at which the body burns calories), as well as increase muscle which helps burn fat.
- Controls blood sugar - Physical activity helps maintain the body's glucose levels, important especially for diabetics or those at risk for diabetes.
- Controls cholesterol - Exercise increases the ratio of good cholesterol (HDL) to bad cholesterol (LDL) and also lowers triglycerides.
- Helps with pain tolerance - By increasing the level of endorphins, the body's natural pain killers, exercise can help alleviate pain, such as PMS symptoms and menstrual cramps. The deep breathing during exercise brings more oxygen to the blood, which relaxes the uterus.
- Makes for easier pregnancy and childbirth
- Controls physical and emotional stress - Not only does exercise reduce physical and emotional stress, but it can also alleviate bouts of anxiety or depression.
- Improves your intellectual capacity - Exercise increases your productivity by helping to clear your head so you can approach your work refreshed and able to concentrate.
- Promotes flexibility - Stretching exercises help elongate muscles, promoting flexibility.
- Reduces backaches - Stretching exercises also reduce backaches.
- Promotes a younger and healthier body - We spend money every year trying to maintain a healthy and younger body. Regular physical activity can help slow the aging process.
- Prolonged independence for the older person
- Strengthens immune system over the long term - You are less likely to get sick
- Regulates your body's waste system - Relieves constipation by increasing intestinal activity and curbs bloating by increasing perspiration.
- Improves your sleep - Since your muscles are less tense, you relax more easily at night. You fall asleep more quickly, sleep more soundly, and awake more refreshed.
- Gives you more energy
- Better health overall
- Gives an overall sense of well being - Do you want to be happier and more upbeat? Exercise boosts your self-confidence by improving your strength, stamina, flexibility, appearance, and sense of control.
Posted by HoodiaPharm HungerAway ::
6:05 AM ::
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Recipe Of The Day
Here is a comfort food recipe that is perfect for not only someone trying to lose weight, but someone who is a vegan. Shepard's Pie usually contains meat and many dairy products, but with this recipe you can have Sherpardless Pie! It may not be what you are used to, but it is something you are sure to love.
Shepardless Pie
Servings: 4 Servings: 4 Preparation Time: 30 minutes Preparation Time: 30
minutes
* any leftover Vegetable will only improve the flavor. My favorites are
Mushrooms of any kind , Fresh Corn and peas.
4 cups frozen mixed vegetables
2 cups Harvest Burger
1 can vegetable broth
2 tablespoons cornstarch
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon Greek Seasoning
2 1/2 cups Mashed Potato flakes
2 cups water
1/4 cup vegetable broth
3/4 cup Veggie Milk
Paprika
Ground Pepper
Preheat oven to 350 degrees
saute Vegetables in 1/2 can broth adding water as needed to keep from
sticking add harvest burger when warmed add corn starch to 1/4 cup
broth and stir add to veggie mixture put into Very deep dish Pie pan
or casserole dish and keep warm Mix instant potatoes according to
package directions using Veggie or soy milk in place of Milk and Broth
in place of Fat Pile on top of veggie mixture sealing to edges
Sprinkle top with Paprika and Ground pepper Bake at 350 1/2 hour or
until top browns a little
Per Serving : 298 Calories; 1g Fat (from soy milk); 19g Protein; 50g
Carbohydrate; 1mg Cholesterol; 1078mg Sodium. Exchanges: 3 Grain(Starch);=
2
1/2 Lean Meat; 9 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Serve with green salad and hot bread for a complete meal
Posted by HoodiaPharm HungerAway ::
5:43 AM ::
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Friday, May 4, 2007
International No Diet Day!
Finally, a day we can all enjoy. I know we talk a lot about dieting and weight loss, but because by now you should all know the basics of how to lose weight, I thought we should spend a day talking about how to take a day off.
No Diet Day was started in 1992 by Mary Evans Young, the director of the British anti-diet campaign Diet Breakers. It began on May 6th and each year since then on that day, No Diet Day has been celebrated internationally.
International No Diet Day (INDD) remains necessary because the media, the medical community, family, friends, and society in general constantly send out the message that fat is ugly, fat is unhealthy, and fat is something to lose at all costs. Discrimination in employment, health care, education, and housing exists for fat people. Fat people face accessibility issues daily.
This has caused an obsession with dieting in our world. Dieting obsession has led to deadly eating disorders, unhealthy use of diet pills, weight loss surgeries with serious long-term health degradation, and a myriad of health problems due to poor eating habits.
INDD is our chance to get people out of the 'diet at all costs' routine, if only for one day. INDD gives us a day to remind people that they are special & worthy at any weight. We use this day to educate ourselves, our family/friends, and our community on the truths of dieting.
INDD continues to grow into more countries. INDD has been celebrated in Canada, Australia, New Zealand, England, Norway, South Africa, Russia, and the United States. INDD brings the size acceptance community together as no other day does, and provides the impetus many need to get involved and make a difference.
So, this Sunday, take the day off from dieting. Enjoy who you are, and what you look like!
Posted by HoodiaPharm HungerAway ::
8:21 AM ::
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2 Important Facts About Weight Loss
No matter how much we talk about weight loss, and what we can do to achieve it. There are really only 2 important facts that you need to remember:
Weight loss depends on energy balance
To lose weight, your energy intake must be less than your energy expenditure. This will always be true. There are no foods, or potions that will magically melt the pounds off. The only approach that works is eating less and exercising more.
Permanent weight loss requires permanent change
Don’t assume that you can spend six weeks on a diet and then return to your old eating habits. Short term diets only produce short term results. The only successful way to keep the weight off is to make small but permanent changes in your lifestyle. Coincidentally, this is also the best way to improve your health.
Both of these are important in their own way, and they are the basis of any weight loss. Without knowing these two facts, you will never be at the weight you want to be.
Posted by HoodiaPharm HungerAway ::
7:59 AM ::
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Recipe Of The Day
For all of us carb addicts that love potatoes this is a fabulous recipe! Elegant and yet easy to make, it will be a hit with your kids and your guests!
Tuna Scalloped Potatoes
Tuna, potatoes and onions, layered and topped with a mushroom soup and mustard sauce, then baked.
Serves 8 servings
Prep time: 15 minutes
Cook time: 60 minutes
Total time: 80 minutes
Calories: 255.71
Calories from Fat: N/A
Total Fat: 4.07 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 36.93 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 17.85 g
Vitamin A: N/A
Vitamin C: N/A
Ingredients
6 cups baking potatoes, peeled and sliced
0.25 cup yellow mustard
0.5 cup all-purpose flour
3.5 cups milk
1 teaspoon salt
0.5 cup condensed cream of mushroom soup
2 (6 ounce) cans tuna, drained
1.5 cups thinly sliced onions
Directions
1. Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 10 minutes; Drain. Preheat oven to 300 degrees F (150 degrees C).
2. In a saucepan, combine yellow mustard, flour, milk, salt and 1/2 cup of soup. Mix thoroughly and heat until thickened.
3. Starting with the potatoes, arrange the potatoes, tuna and onions, in alternating layers in a 9x13 inch baking dish. Pour the mustard sauce all over the top.
4. Bake in a preheated oven for 1 hour or until hot and bubbly
Posted by HoodiaPharm HungerAway ::
7:50 AM ::
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Thursday, May 3, 2007
5 Ways To A Better Mood When Dieting
Being on a weight-loss program takes plenty of discipline, stamina, and motivation. If the pounds aren't coming off as fast as you would like to them to, it's easy to feel discouraged. That doesn't mean you should give up though. With some small adjustments you can enjoy your new regimen and lose the weight, too. Here are five simple ideas to lift your spirits and keep you motivated.
1. Don't deprive yourself of dessert - If you find yourself craving something sweet, give in. It's okay to take a guilt-free moment to enjoy one or two pieces of candy or a low-fat cookie once in a while. That's because denying yourself a small treat could lead to an even bigger chocolate-cake-binge later.
2. Spice up your diet - Tempt your taste buds by incorporating a variety of herbs and spices into your recipes. These herbs and spices add extra flavor and color to two healthy foods, with few or no additional calories.
3. Drink warm beverages - So many diets focus on cold salads and extra fruits and vegetables and after a while you're just craving some comfort food. So sooth your stomach and soul with a comforting cup of herbal tea, hot cider, or low-fat hot chocolate.
4. Create a pretty presentation - Sometimes the worst part about dieting is the repetition of meals. Make your meals special by serving your meals on beautiful dishes. Instead of eating fat-free yogurt out of the container, spoon it into a parfait glass and top it with colorful berries, or get out your best china for your morning bowl of oatmeal. It will make you feel happier and more glamorous.
5. Smile when you eat - Research shows that the physical act of smiling can actually make you feel happier. You should be smiling smugly with the knowledge that you're putting healthy fuel in your body that will ultimately lead to a happier, and probably skinnier you.
Posted by HoodiaPharm HungerAway ::
7:17 AM ::
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Bikram Yoga
The most heard thing about Bikram Yoga is you either love it or you hate it. There just doesn't seem to be any in between with this new and very popular exercise. It is also known as hot yoga, and believe me, that is an understatement.
The room in which this takes place is hotter than Arizona in the summer - sometimes reaching temperatures of 110 degrees. That is because they want to warm your body, both inside and out, as well as allowing your body to go into a deeper and safer yoga pose. Bikram yoga is a planned set of 26 postures in the same sequence for every 90-minute long class. Each Yoga Pose is usually performed twice and held for a certain period of time. Yoga Sessions start from Standing Postures, then the Backbends, Forward Bends, and Twists.
The heat allows the lungs and muscles to become more pliable to increase stretch and strength over the course of the class. Another extra benefit of sweating so much you can barely see is to get rid of the toxins in your body. People swear by it, and say that after the class is over, they have a feeling of exhilaration that they simply don't get from other types of exercing.
Some people are often discouraged to practice of Yoga by thinking that they are not flexible enough. Yoga is not about being flexible, but about strengthening your body and your spine in all directions with the goal of creating a union between the body, mind and spirit. All that matters is to try the right way without pushing yourself too far.
Posted by HoodiaPharm HungerAway ::
6:51 AM ::
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Fuel Your Workout
Are you barely making it through your workout, feeling tired and hungry? Afterwards, do you feel drained of energy? You may not be providing your body with adequate nutrients to fuel your workout and restore the energy you depleted. These ideas for before and after workout snacks can have you feeling energized from start to finish!
If you work out first thing in the morning and don’t have time to eat before, that’s not a problem, as long as you’re sure to drink water first. But if you’re exercising in the afternoon or evening, remember to eat a snack an hour or two before. The snack should consist of complex carbohydrates, which will help to fuel your workout and keep your blood sugar up.
Pre-workout foods to eat:
- Whole-grain crackers
- A banana or apple
- One-half whole-grain bagel
If you exercise for one hour or more, you’re probably depleting your carbohydrates stored in the muscles, which can lead to fatigue. To replenish your carbs, it’s key to eat them within an hour of working out. Your best bet is to eat a snack that combines both forms of energy. Protein is also recommended as a post-workout snack for anyone performing strength-training exercises. Strength training actually tears muscle fibers. Those fibers need protein to begin the rebuilding process that leads to toned, stronger muscles.
Post-workout options:
- Small turkey sandwich on whole-grain bread
- String cheese and an apple
- A stalk of crisp celery with peanut butter
- Unsalted, raw almonds and raisins
Posted by HoodiaPharm HungerAway ::
6:21 AM ::
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Recipe Of The Day
Spinanch is making a comeback! You'll find it on pizza, in salads, and pretty much everywhere you look. People are starting to realize that spinach isn't really as bad tasting as they once thought, and it is quite healthy for you. Still though, if you have problems eating it alone, here is a great recipe for you, in the form of a dip. And who doesn't love dip?? Make it for a party, or even for your family to snack on. It is a healthy alternative to some of those high fat, high calorie dips that you find in your grocery store.
Artichoke and Spinach Dip
15 to 16 ounce can no-salt-added cannelloni beans, rinsed and drained
4 medium green onions (green and white parts), chopped
2 medium garlic cloves, minced
14-ounce can quartered artichoke hearts, rinsed and drained, or 10-ounce package frozen artichoke hearts, thawed and drained
10 ounces frozen chopped spinach, thawed and squeezed dry
1 cup fat-free or low-fat plain yogurt or fat-free or light sour cream
1 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon salt
1/4 teaspoon pepper
In a food processor or blender, process the beans, green onions, and garlic until smooth, scraping the side several times. Add the remaining ingredients. Process until smooth.
Transfer the dip to a container with a tight-fitting lid. Refrigerate for 2 hours to 4 days before serving.
Nutritional Value Per Serving:
Calories: 25
Total Fat 0.0g
Cholesterol: 0 g
Sodium: 56 mg
Carbohydrates: 5 g
Sugar: 1 g
Protein: 2 g
Posted by HoodiaPharm HungerAway ::
6:08 AM ::
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Wednesday, May 2, 2007
The Raw Food Diet
It is one of the newest trends - The Raw Food Diet. If you haven't heard about it yet, then you are about to. Not just from me, but from just about every celebrity on the planet it seems. The first thing you should know is that The Raw Food diet is considered to be "vegan". It means that there is no animal foods, or dairy products. Interested? Then read on!
Most raw recipes contain legumes, nuts, vegetables, fruits, purified water and spices. Keep in mind that if you have nut or other food allergies, there are still plenty of raw dishes for you to eat.
The second thing you should know about a raw diet is that it is full of enzymes that aid your body's digestive and circulatory systems. As you know, enzymes are an essential part of the normal digestive process. Naturally present in raw fruits and vegetables, enzymes break down proteins, fats and carbohydrates in preparation for absorption. The average American diet consists of food in which the enzyme content has been "cooked" out, thus making the food we eat enzyme-deficient.
As you can see, a raw food diet is extremely beneficial for your body. But, you may be wondering how raw foods taste. For some, eating raw foods may present a slight challenge, as the taste of raw food tends to be more flavorful and “vibrant” than traditional cuisine. What you may not know is that many dishes from Middle Eastern and Asian cuisines are considered raw, so you have probably eaten raw dishes already at your favorite restaurants.
If you really want to go raw, the best place to get raw is definitely at home. This may mean that you need to invest in a few appliances such as a food processor, a blender and a food dehydrator, but you will find that many dishes can be made just as well without these items.
Here are some books that specialize in the Raw Diet:
- The Raw Gourmet, by Nomi Shannon. This comprehensive book has raw food recipes, meal plans, preparation guides and more.
- RAW – the Uncook Book, by Juliano w/Erika Lenkert. If you appreciate fine dining and want to know how to do it in a raw way, then this is the book you want to pick up.
Posted by HoodiaPharm HungerAway ::
4:43 PM ::
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Recipe Of The Day
Since I'm considerably sick today I thought it was only fitting that I post what I consider THE recipe of the day. This is one you can use in any season, and when feel positively horrible. It is the best comfort food ever in my humble opinion. It is of course...
CHICKEN AND VEGETABLE SOUP
1 whole chicken (3 pounds), skinned and cut up
1 large onion, chopped
2-3 cloves garlic, minced
2 quarts water
1 stalk celery, sliced
1 medium turnip, peeled and cut into 1/2 inch cubes
2 medium carrots, sliced
2 medium zucchini, sliced
1 15-ounce can (1/2 pound) kidney beans or hominy, drained
1 small head cabbage, chopped
2 teaspoons salt
1/4 teaspoon black pepper
Place chicken, onion, and garlic in a large saucepan or Dutch oven. Cover with water, bring to boil. Reduce heat; simmer for 50-60 minutes or until chicken is tender. At this point, chicken may be removed from broth and cooled. Take meat from bones. Skim any fat from broth; return meat to pan. Add remaining ingredients; simmer for 20-30 minutes or until vegetables are tender.
14 servings Cal 108 Fat 3 (gm) Na 353 (mg) Fiber 4 (gm) Pro 12 (gm) Cho 10 (gm) K 321 (mg) Chol 27 (mg)
Posted by HoodiaPharm HungerAway ::
4:32 PM ::
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Tuesday, May 1, 2007
Why Exercise Is Cool
It isn't something you may say very often, but exercise can really be kind of cool. For children especially, exercise sounds hard and something they simply don't want to do, but when you add in the "fun factor" it becomes an entirely different activity.
You don't have to be an adult every time you exercise. When was the last time you went out and played soccer? What about dodge ball? In-line skating? Those are all forms of exercise! You can dance, play hopscotch with your children, or play tag football with your friends. It doesn't have to be work.
Here are other reasons that make exercise cool:
- Exercise Makes Your Heart Happy - Aerobic means "with air," so aerobic exercise is a kind of activity that requires oxygen. When you breathe, you take in oxygen, and, if you're doing aerobic exercise, you may notice you're breathing faster than normal. Aerobic activity can get your heart pumping, make you sweaty, and quicken your breathing. When your give your heart this kind of workout on a regular basis, your heart will get even better at its main job - delivering oxygen to all parts of your body.
- Exercise Strengthens Muscles - Another kind of exercise can help make your muscles stronger. Did you ever do a push-up or swing across the monkey bars at the playground? Those are exercises that can build strength. By using your muscles to do powerful things, you can make them stronger. Rowing machines are perfect for building muscles if you must stay indoors, but if you are outside why don't you try riding a bike up and down a steep hill, or pushing a lawn mower instead of riding one.
- Exercise Makes You Flexible - This kind of exercise often feels really good, like when you take a big stretch in the morning after waking up. Being flexible is having "full range of motion," which means you can move your arms and legs freely without feeling tightness or pain. It's easy to find things to do for good flexibility. Take yoga, ballet, or martial arts. All of which are fun to do and really work on your muscles.
- Exercise Keeps the Balance - Food gives your body fuel in the form of calories, which are a kind of energy. Your body needs a certain amount of calories every day just to function, breathe, walk around, and do all the basic stuff, but if you're active, your body needs an extra measure of calories or energy. If you're not very active, your body won't need as many calories. Whatever your calorie need is, if you eat enough to meet that need, your body weight will stay about the same. If you eat more calories than your body needs, it may be stored as excess fat.
Lastly, exercise makes you feel good about yourself, and your body. Don't avoid it just because it is work, because if you find the kinds of exercise you enjoy, it doesn't have to be hard!
Posted by HoodiaPharm HungerAway ::
5:54 AM ::
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Rewarding Yourself
In this blog we often talk about how to lose weight, how to cut calories, how to exercise properly and so forth, but we rarely talk about rewarding yourself. There are certain times during your diet that you do need to reward yourself. Say your goal is to lose 100 pounds, and you've already lost 50 - now is a great time to do something for yourself that is not related to weight loss. Maybe you want to reward yourself for every 20 pounds you lose, it doesn't matter when you do it, as long as you do it every once in a while.
You need a reminder of why all this hard work will be worth it in the end, and you need to reward yourself for how far you've come. First, take a break. Forget about losing weight, and indulge yourself for a day. Have lunch with a close friend at your favorite restaurant, buy yourself that expensive handbag you've been wanting, get a massage, or just curl up with a good book. You deserve it.
There is nothing wrong with forgetting about your diet for one day, as long as you plan on going back to it. It gives your mind a break from the daily grind of counting calories and fat grams. It also gives your body a day of rest, no exercise, no yoga, no nothing. Not only will you feel good about the weight you have already lost, but it will make you feel really good about continuing on your weight loss journey.
Posted by HoodiaPharm HungerAway ::
5:28 AM ::
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How Carbs Affect Your Mood
These days, it might seem like carbohydrates are your body's enemy. Popular diets talk about them as if they alone were making people fat. Some beer companies even advertise the amount of carbs in each bottle.
The reality is that your body, especially your brain, requires carbohydrates to operate, but no one seems to mention that. Although your muscles can store energy, or even burn fat when there's no other fuel around, your brain cannot do either. It depends solely on carbohydrates. It is important to know that all carbohydrates aren't equal when it comes to nutrition.
First of all, carbs come in two forms: simple and complex. Simple sugars are the ones that can be quickly absorbed into the blood stream. These foods usually contain white sugar or corn syrup - both simple sugars. Simple carbohydrates are also found in natural foods, such as honey, molasses, maple syrup, fruit and milk.
Although simple sugars give you a quick burst of energy, the peak is usually followed by a steep drop. That is because your body reacts to the flood of sugar by releasing insulin, a hormone that clears the extra sugar out of your blood.
Insulin has other effects on the body. It promotes the storage of calories as fat and prevents the burning of fat. It is also responsible for the sluggish sensation you feel right after a sugar high.
Although moments of sugar might help you study for an exam or keep your brain sharp when you're working late, subjecting your body to changing sugar highs and lows can increase the risk of type 2 diabetes.
Which brings us to the other carbohydrate, the complex carbohydrate, the one you shouldn't get rid of, no matter which diet you're on. We get most of our complex carbs from grains, vegetables, fruits, legumes and potatoes. These foods - especially whole grains - are digested at more leisurely rate and result in a steadier level of fuel released to the blood. These foods are also packed with fiber, vitamins and minerals, which also make them a better choice than candy.
Reducing vicious blood sugar swings benefits your brain and your body. If you choose the carbohydrates that will slowly release energy, you'll have a steadier attention span and a healthier body.
Posted by HoodiaPharm HungerAway ::
5:13 AM ::
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Recipe Of The Day
This recipe of the day is one that I personally am going to try out tonight. I found it, and I think it would make an excellent side dish. It is low in carbs, but high in taste and elegance. It would go well with a steak or poultry dish!
Egg and Asparagus Gratin
12 asparagus spears *
8 large eggs
1/4 cup whipping cream, divided
1 teaspoon grated lemon peel
salt to taste
cayenne to taste
1/2 cup grated parmesan cheese, divided
shredded cheddar cheese [optional]
In a wide frying pan, bring about 1 inch water to a boil over high heat. Meanwhile, snap off and discard tough ends of asparagus; then cut spears into 1-inch pieces. Add asparagus to boiling water and cook, uncovered, until just tender when pierced (3 to 5 minutes), or to your tenderness preference. Drain well.
Divide asparagus among 4 well-buttered 4 to 5 inch-wide ovenproof dishes. Carefully break 2 eggs over asparagus in each dish. Spoon 1 tablespoon of the cream over eggs in each dish. Then sprinkle eggs evenly with lemon peel, and with salt and cayenne to taste.
Set dishes on a baking sheet and bake in a 450° oven until eggs are done to your liking (5 to 7 minutes for firm whites and soft yolks). Sprinkle evenly with cheese and bake for 1 more minute. Serve at once. (If you are using the cheddar cheese sprinkles as well, add them after the parmesan extra baking minute and give it 1-2 more minutes to melt and bubble.)
Makes 4 Servings. 2.5 net grams of carbohydrate per serving.
* Stalking Fresh Asparagus
recipe
diet
weight loss
Posted by HoodiaPharm HungerAway ::
4:49 AM ::
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