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• Stick to many of your own food preferences but substitute them for the lower fat varieties. This way it will seem like less of a DIET and therefore more chance you’ll stick to it. Remember lifestyle change indicates a change for life!
• If you need to completely cut out certain “junk” foods then cut them slowly and introduce favorite healthier foods a little at a time.
• Try to get into a habit of eating little and often.
• Always remember to take it one step at a time, big changes are often too much too handle when within a few weeks they seem like hard work.
• Don’t get too caught up with calorie content of everything, it should be a rough guide so you generally take in less calories until reaching your goal.
• Try to reduce calories slowly over the course of a few weeks, maintain the intake when losing about one pound of weight each week then continue to lower calories slowly when weight loss stops.
• Don’t obsess over scale weight you could be losing or gaining water, buy some fat monitors to check progress.
• Don’t get hooked on trying to achieve the perfect nutrient ratio, as long as there is enough activity and less energy intake the weight should come down no matter how many carbs or protein are consumed.
• Take a little time each day to plan your activities and stick to them.
• Set small goals often and enjoy and revel in the joy when you reach the ultimate goal!
  
  

Posted by HoodiaPharm HungerAway :: 8:11 AM :: 0 comments

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Keeping Weight Off Pays Off

Staying trim and healthy in younger years can lead to a healthier, more mobile old age. Women and men who were obese at ages 25 and 50, as well as at the time of the study, scored significantly lower on physical performance tests than those who were normal weight at those ages in many studies done in metropolitain areas.

The physical performance tests measured walking speed, balance, and the ability to rise from a chair. The researchers noted that poor physical performance in older adults is a predictor of future disability, nursing home admission and death.

Women who were overweight but not obese at ages 25, 50 and between 70 to 79 also had lower physical performance test scores than those with normal weights at those ages.
The study also found that men and women who were overweight or obese in early- to mid-adulthood had lower scores than those who became overweight or obese in late-adulthood.

There may be a number of reasons for these findings. Obesity may lead to joint wear and tear, reduced exercise capacity, and a higher rate of chronic diseases such as cardiovascular disease, diabetes, and arthritis that can result in physical disability.

Obesity in young and middle adulthood may result in earlier onset of chronic diseases and lower physical activity, contributing to decreased muscle strength and cardiovascular fitness and greater declines in physical performance.

The findings suggest that interventions to prevent overweight and obesity in young and middle-age adults may be useful in preventing or delaying the onset of physical disability later in life.

Posted by HoodiaPharm HungerAway :: 7:39 AM :: 0 comments

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Recipe Of The Day

Doesn't this just sound delicious? Well it tastes delicious as well! I made it last night and there is only 2 pieces left now. It was easy and it helps that it is low-fat!

Buried-Treasure Cream-Cheese Pie

Servings: 8

Ingredients:
16 oz sliced peaches, juice-packed
or any unsweetened canned
fruit
graham-cracker pie shell
ready-to-fill
8 oz low-cal cream cheese
light" or neufchtel
2 eggs
3 tb honey or fructose
or 5 tbsp sugar or
equivalent substitute
1 tb vanilla extract
1 pn salt

Directions:
Strain juice from canned fruit into blender container. Arrange drained fruit in bottom of pie shell. Add remaining ingredients to blender. Cover and blend smooth. Pour over fruit. Bake in a 325 oven 1 hour. Chill before serving. {approximately 210 calories per serving} PEACH AND APRICOT CHEESE PIE: Use an 8-ounce can sliced peaches and an 8-ounce can apricot halves, diced. FRUIT MEDLEY PIE: Use a 16-ounce can mixed fruit cocktail. PEACH MEDLEY PIE: Use an 8-ounce can sliced peaches and an 8-ounce can fruit cocktail. PEACH-PINEAPPLE CHEESE PIE: Use an 8-ounce can sliced peaches and an 8-ounce can pineapple tidbits. SUGAR-FREE: Omit sugar, fructose, or honey. Sprinkle sugar substitute equal to 3 tablespoons sugar over fruit layer. Add unsweetened cheese layer and bake as directed. After baking, sprinkle the top of the pie lightly with additional granulated sugar substitute (and cinnamon, if desired). {approximately 10 calories less per serving}

Posted by HoodiaPharm HungerAway :: 7:12 AM :: 0 comments

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Recipe Of The Day

This is a perfect picnic salad made with crunchy just-cooked green beans and ripe red tomatoes.

Green Bean and Tomato Salad

INGREDIENTS:
1 pound green beans, trimmed
1/2 pound tomatoes, chopped
1/4 cup chopped fresh basil
3 tbsp white wine vinegar
2 tsp extra virgin olive oil

PREPARATION:
Bring a large pot of water to a boil. Add green beans and cook for 3-4 minutes. Drain and plunge green beans into cold water to stop cooking and retain color. They should be still be tender crisp.
In a large bowl, combine cooked and cooled green beans and chopped tomatoes.
Add basil. Whisk together vinegar and oil and drizzle over beans and tomatoes. Toss until lightly coated. Serve at room temperature or refrigerated.
Serves 4

Per Serving: Calories 79, Calories from Fat 23, Total Fat 2.5g (sat 0.4g), Cholesterol 0mg, Sodium 12mg, Carbohydrate 11.4g, Fiber 4.6g, Protein 2.7g

Posted by HoodiaPharm HungerAway :: 7:06 AM :: 0 comments

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Thursday, June 7, 2007 Giving Children A Role Model For Eating

Your child can inherit your eating and exercise habits. You may be unaware that you are a role model of behaviors that your children can pick up. Children usually do as you do, in spite of what you may say. Do any of these fat habits sound familiar?

Do you put butter on everything?
Do you eat mostly meat and potatoes -- rarely chicken, fish or vegetables?
Do you eat candy bars as regular snacks?
Do you insist on dessert at every meal?
Do you pig out when you eat out?
Are second helpings automatic?
Are you a fast eater?
Do you reach for food every time you're stressed out?
Do you consider exercise a chore?
Do you take the elevators instead of the stairs?
If you answered "yes" to more than a few of these questions, you are likely to be contributing to your child's chubbiness.

What does your child's future look like? Is Mom overweight? Does Dad weigh more than he should? If you answered "yes" to both questions, does that mean that your children are destined to be overweight too?

The answer is no, not necessarily. Although the genetic influence is real, it is not the only predictor of a child's future weight. If both parents are overweight, there is a strong likelihood that, without intervention, their child will be an overweight adult. However, making appropriate changes in diet and exercise at a young age can totally change the outcome. In fact, positive behavior changes that children make seem to be more effective than similar efforts by adults, in part because they haven't had the bad habits as long as the grown-ups have. That's one of the most important reasons to help your child adopt healthy habits at an early age.

Posted by HoodiaPharm HungerAway :: 7:45 AM :: 0 comments

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Wednesday, June 6, 2007 Questions To Ask About Weight Loss Programs

Some people lose weight on their own and others like the support of a structured program. If you decide to join any kind of weight control program, here are some questions to ask before you join.

Does the program provide counseling to help you change your eating activity, and personal habits?

The program should teach you how to change permanently those eating habits and lifestyle factors, such as lack of physical activity that have contributed to weight gain.

Is the staff made up of a variety of qualified counselors and health professionals such as nutritionists, registered dietitians, doctors, nurses, psychologists, and exercise physiologists?

You need to be evaluated by a physician if you have any health problems, are currently taking any medicine, or plan on taking any medicine, or plan to lose more than 15 to 20 pounds. If your weight control plan uses a very low-calorie diet (a special liquid formula that replaces all food for 1 to 4 months), an exam and follow up visits by a doctor are also needed.

Is training available on how to deal with times when you may feel stressed and slip back to old habits?

The program should provide long-term strategies to deal with weight problems you may have in the future. These strategies might include things like setting up a support system and establishing a physical activity routine.

Is attention paid to keeping the weight off? How long is this phase?

Choose a program that teaches skills and techniques to make permanent changes in eating habits and levels of physical activity to prevent weight gain.

Are food choices flexible and suitable? Are weight goals set by the client and the health professional?

The program should consider your food likes and dislikes and your lifestyle when your weight loss goals are planned.
There are other questions you can ask about how well a program works. Because many programs don't gather this information, you may not get answers. But it's still important to ask them:

What percentage of people complete the program?
What is the average weight loss among people who finish the program?
What percentage of people have problems or side effects? What are they?
Are there fees or costs for additional items, such as dietary supplements?

Remember, quick weight loss methods don't provide lasting results. Weight loss methods that rely on diet aids like drinks or prepackaged foods don't work in the long run. Whether you lose weight on your own or with a group, remember that the most important changes are long term. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off.

Posted by HoodiaPharm HungerAway :: 6:08 AM :: 0 comments

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More Tips For Losing Weight

Wouldn't it be nice if there were an easy-to-follow practical guide to tell you all the things you should and shouldn't do to help you lose weight?

Now, I'm not talking about food choices, there are dozens of eating plans available.
Instead, I'm referring to a simple list of do's and don'ts that you can easily follow in your everyday life to make it easier to stick to your diet or lifestyle eating plan.

Below you'll find tips that work wonders to help avoid temptation and keep you on track.

Grocery Shopping Tips

1. Shop the outside aisles.

Supermarkets are designed with the four basic food groups on and around the perimeter. If you stick to the outside aisles, you'll find produce, bakery, dairy and meat, the most natural, unprocessed foods which are best for your health. Avoid going up and down the aisles where processed "convenience" foods dwell to tempt you away from healthy foods.

2. Don't shop hungry.

It's an old tip. But you know what, it works. When you're hungry, everything looks good, especially quick, vacant calories. Make it a point to shop on a full stomach. You'll discover you're saving both money and calories.

3. Buy fresh, whole and organic whenever you can.

Processing vacuums out nutrients and adds calories. If you have a choice, buy fresh vegetables and fresh fruits and whole grain goods. Skip the highly processed snack foods and "convenience" dinners. These are garbage.

Setting Goals

1. Set reasonable, attainable goals.

Remember that a healthy, sustainable weight loss is approximately 1-2 pounds per week. Setting a goal to lose 30 pounds in one month is setting yourself up to fail.

2. Break your goals down into manageable chunks.

The thought of losing 100 pounds is highly daunting. Instead, make your goal to lose 10 pounds this month, or get through the week without cheating on your diet.

3. Reward yourself.

There's nothing more motivating than promising yourself a special treat when you reach a goal, but don't keep rewards just for big milestones. Make a list of positive reinforcers that you can dip into whenever you avoid temptation or need an extra boost.

While a reward system is important and helps keep you on track, it's all moot unless you have a goal. If you want to lose twenty pounds, for example, and don't want anything crazy or complicated, we recommend the Idiot Proof Diet. We hear nothing but good things about this simple and straightforward program. -- Editors

Measuring and Weighing

1. Measure your progress through dress or pants size instead of pounds.

Why? One of the by-products of eating healthy and exercising daily is converting fat to muscle. Muscle is denser, and weighs more than fat, however, you're still getting smaller, and your clothing will prove it to you.

2. Measure your food for the initial month.

Our concept of portion size has been greatly distorted by restaurants, magazine ads, and our own western eating habits.

3. Measure your day in steps.

Counting the steps you walk each day and aiming to increase them to 10,000 steps daily is a great way to add exercise to your diet. (Hint: Invest in a pedometer!)

Attitude

1. Treat yourself well.

Losing weight is something you're doing because you love yourself and care about your body. Remember to reinforce and reward yourself regularly for your hard work.

2. Focus on your health and state of mind, instead of your weight.

Eat healthy, exercise regularly and sensibly, and put in some quality "me time" every day.

3. If you slip, forgive yourself, go back over your goal, and start again.

Each day is a new day, and every day brings you closer to the new you.

Posted by HoodiaPharm HungerAway :: 5:34 AM :: 0 comments

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The 2 Most Effective Ab Exercises

There is no question that everyone wants "six-pack" abs, or at least some semblance of them. There are things you can certainly do to enhance your abs, but truth be told, it starts with simply losing weight. There is no ab exercise that will do the job all by itself, but along with proper diet and regular cardio exercise there are two ab exercises that can help you reach your goal a little quicker.

Perform two sets of 20 for each exercise. Rest one minute between sets. Do this routine two to three times a week.

CRUNCH
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (least intense). Be sure the feet are not too near your buttocks. Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor in one unit, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles contract. The movement need only be a few inches. Inhale and slowly curl back down, trying not to let your head and shoulders touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Trainer's Notes:
Be sure to keep the knees only partially bent with the heels at least one foot from your butt. This engages the oblique muscles as well as the rectus abdominus. To increase intensity, lengthen the pause when the abs are flexed to two seconds, or place your hands behind your head (as in the bicycle kick). Extend the arms overhead to maximize intensity levels.
Goal: two sets of 20 to 30 repetitions

BIKE KICK
Lie on your back on a mat or padded carpet with knees bent and feet flat on the floor. Press the lower back into the floor, engaging the abdominal muscles, as you put both hands behind your head (don't pull on the head). Bring the right elbow over to the left knee, and then bring the left elbow over to the right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind the head in a slow and controlled manner, and to muscle fatigue, with full extension of each leg on every repetition.

Trainer’s Notes:
Be sure to breathe naturally and not hold your breath at any time during this exercise. Full extension of the legs will increase intensity (as shown), as will performing the motion very slowly. Keep the knees bent throughout the movement, while you tap the feet to the floor (instead of extending the leg straight out), to decrease intensity.

Goal: two sets of 20 to 30 repetitions

Posted by HoodiaPharm HungerAway :: 5:16 AM :: 0 comments

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Recipe Of The Day

Here's a gourmet meal you can have on the table in less than 30 minutes. Low in sodium, calories and fat, but high in taste, this recipe is five-star-restaurant quality! Serve over the pasta of your choice.

Please note that the nutritional information does not include the pasta.

Veal Cutlet with Tomato Sauce

Ingredients

1/3 cup tomato sauce, low sodium
3 oz. veal
1/4 tsp. Italian seasoning
1/4 tsp. oregano
3 Tbsp. low-sodium breadcrumbs
1 1/2 tsp. egg substitute

Directions

1. Prepare pasta of your choice according to package directions, drain and set aside.

2. Heat oven to 350 degrees.

3. Rinse and pat dry veal cutlet; place veal between two sheets of heavy-duty plastic wrap and flatten to about 1/4-inch thickness with a meat mallet.

4. In a small bowl, whisk egg substitute together with 2 tablespoons of water, then place in a small, shallow dish. Mix breadcrumbs and seasonings in another shallow dish. Brush veal with egg sustitute to coat both sides then dredge in breadcrumb mixture, coating well; shake off excess.

5. Bake in pan coated with cooking spray for about 15 minutes, or until no longer pink.

6. Heat tomato sauce in small microwave safe bowl, covered, for about 40 seconds; stir, and heat an additional 30 to 40 seconds (microwave intensity varies, so monitor closely).

7. Serve veal over pasta and top with tomato sauce.

Makes one serving. Nutritional values per serving: 223 calories, 6g fat (2.0g sat), 20g protein, 19g carbohydrate, 1g fiber, 55mg cholesterol, 256mg sodium and 0g sugar.

Posted by HoodiaPharm HungerAway :: 4:50 AM :: 0 comments

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Tuesday, June 5, 2007 Shin Splints

Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride.

Here are some tips to avoid shin splints while walking:

Do not overstride - Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg.

Wear walking shoes with flexible soles and low heels - You should be able to twist and bend your shoes, otherwise your feet and shins are fighting them with each step. Some "walking" shoes are not well designed for walking. If they don't twist and bend, select another style. Your walking shoes should be relatively flat, without a built-up heel.

Strengthen your calf muscles with exercises - Toe Raises and Shin Stretches can help build the shin muscles and improve their flexibility so you can overcome shin splints.

Replace old, dead shoes - Shoe cushioning is exhausted every 500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints and plantar fasciitis, as well as foot and leg fatigue.

Walk on softer surfaces - Seek out bark, dirt, grass, or cinder walking paths rather than concrete.

Alternate walking days - Walk only every other day until the pain disappears.

Ice - Ice your shins before you walk, and again ice your shins for 20 minutes after you walk.

Keep legs warm during your walk - Keep your legs warm with long socks during the walk.

Warm-up before going fast - Warm up at an easy pace for ten minutes before you begin a faster paced walking workout.

Stretch after warming up - Stop and do your stretch routine, especially the legs, after your warm-up.

Speed up only after warming up - If you feel the calf pain, slow down.

Slow or stop if you feel shin splint pain - If the pain does not go away quickly at a lower speed, end your walk.

Posted by HoodiaPharm HungerAway :: 6:57 AM :: 0 comments

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Treats For Diabetes

All people with diabetes need to watch their carbohydrate grams, especially when they need to take insulin to manage their blood sugars. People with diabetes can indulge in a sugary treat just like the rest of us, just not every day, but occasionally. One of the main reasons for Type 2 Diabetes is obesity, and snacking as well as eating 6 smaller meals a day instead of 3 large ones will not only help you lose weight but will eventually help with the Diabetes. Since artificially sweetened treats have fewer grams of carbohydrate, they can be enjoyed more frequently. Fruit, the ultimate natural sweet treat, should be part of a healthy meal plan. Here are 10 ways to combine healthy snacking with good nutrition and exercise and stay healthy.

1. Fruit - One of the best sweet treats invented! Fruit is fine for people with diabetes. In fact, the ADA recommends two to three servings daily, depending upon your calorie needs. Some fruit that are extra high in antioxidants and vitamins include all berries (but especially blueberries), cantaloupe, kiwi, mango and citrus. Whole fruit is a fine source of fiber, important to decrease risk for stroke and heart disease.

2. Yogurt - Nonfat, sugar-free yogurt makes a tasty snack or dessert. Enjoy it right out of the container for a snack or as a dip with vegetables. For dessert, serve peach-flavored sugar-free yogurt drizzled on grapefruit and orange sections.

3. Frozen Fruit Slush - Try this recipe from the National Cancer Institutes's Eat 5 to 9 a Day program. Makes 4 servings.

Using a blender, process:
3 cups frozen fruit (such as frozen strawberries, blueberries, raspberries or melon)
1 tsp. vanilla extract
1 cup fat-free milk or nonfat plain yogurt

Sweeten to taste. One packet of sweetener equals about 2 tsp. of sugar.

4. Sugar-Free Hot Chocolate - Choose calcium-fortified, sugar-free hot chocolate and satisfy your sweet tooth with the added bonus of the bone-strengthening mineral. Read the label: Calories range from 25 per serving to 60; some contain zero trans fat, others contain 1-2 grams. Some hot chocolate mixes are sweetened with NutraSweet, others with Splenda. As for carbs, some have 3 grams or less, others contain more.

5. Angel Food Cake - This fat-free cake is nutritious served topped with 1/2 cup of sliced, fresh strawberries and a dollop of sugar-free nondairy topping. A small piece counts as one serving of bread plus a half serving of fruit.

6. Jell-O - Prepare sugar-free Jell-O in advance and store covered in the refrigerator. Eat all you want without worry. Jell-O has no calories or carbohydrate. Mix with fruit cocktail for special treat. A half cup of fruit cocktail packed in water (not syrup) counts as one serving of fruit.

7. Hard Candies - Sugar-free hard candies are a personal favorite of so many diabetics. Sugar-free candies, usually sweetened with sorbital, have about 35-50 calories per 3-4 pieces.

8. Ice Cream - Your local grocery store stocks a wide variety of sugar-free, fat-free ice cream, ice milk and frozen yogurt. Read the labels and choose your favorite sugar-free and fat-free version for the fewest number of calories per serving. You can also opt for portion-controlled fudge pops or frozen fruit bars, also available in sugar-free and fat-free versions.

9. Frozen Fresh Fruit - Wrap small, ripe bananas in plastic. Freeze, then peel and eat like a frozen fruit bar (1 per serving). Seedless grapes are wonderful frozen treats; 12-15 grapes count as one serving of fruit.

10. Chocolate - Sometimes you just want a taste of the “real thing.” Dark chocolate, with more antioxidants and less saturated fat, is the best. Hershey’s, among other manufacturers, offers dark chocolate in both sugar-free and regular varieties with only a 40 calorie difference per serving.

Posted by HoodiaPharm HungerAway :: 5:52 AM :: 0 comments

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Recipe Of The Day

South Of The Border Nachos

Ingredients:

Nonstick cooking spray
3/4 cup chopped onion
2 jalapeno peppers, seeded, chopped
3 cloves garlic, finely chopped
2 teaspoons chili powder
1/2 teaspoon ground cumin
1 boneless skinless chicken breast (about 6 ounces)
1 can (14-1/2 ounces) mexican-style diced tomatoes, drained
1 cup (4 ounces) shredded reduced fat Monterey Jack cheese
2 tablespoons black olives, chopped
4 ounces low fat tortilla chips

Directions:

Preheat oven to 350-degrees. Place chips on 13 x 9-inch baking pan.
Spray large nonstick skillet with cooking spray. Heat over medium heat until hot.
Add onion, peppers, garlic, chili powder and cumin.
Cook and stir five minutes or until vegetables are tender.
Stir in chicken and tomatoes.
Spoon tomato mixture, cheese and olives over chips. Bake five minutes or until cheese melts.

Recipe makes four servings

Nutrition Information:

Calories: 69
Fat: 1g
Cholesterol: 11mg
Sodium: 153mg

Posted by HoodiaPharm HungerAway :: 4:00 AM :: 0 comments

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Monday, June 4, 2007 Mangia! Mangia!

Italian food can be so satisfying and so yummy for lack of a better word. It can also be very high in calories, carbs, and fat. So, how do you make the best of a bad situation and still enjoy foods that you love? Here are some tips so that you can keep your Italian food in your diet but still lose weight.

1. Easy on the cheesy
And that goes for creamy, too. The No. 1 culprit in Italian food is fettuccine Alfredo. Sure, it’s tasty, but too much and all the cream, butter and cheese will saturate your cells with up to hundreds of calories and multiple dollops of fat per serving.

2. Choose tomato sauce
Whether it’s a pasta dish or main entree, choose a tomato-based sauce when given the option. Pesto sauce made with basil, olive oil and pine nuts is a healthy option, but be careful—some versions are made with cream, which can jack up the calories and saturated fat.

3. Banish the bread basket
Who can’t resist reaching into the basket again and again, until all the bread is gone, when it’s sitting right there in front of you? Take a piece, then ask your waiter to take the rest away. And don’t order garlic bread!

4. Vote for veggies
Always order a salad to start and a veggie side dish. Always. Italian restaurants often have ultra-delish sautéed spinach, broccoli rabe, asparagus and other veggies. They’re made with olive oil, which is high in calories, but the fat is unsaturated and good for you.

Salads should always be a part of your meal. Your best bet is an oily vinaigrette, such as olive oil and balsamic. Stay away from cheesy/creamy options like blue cheese or ranch—by topping your leaves with these, you’ll load up a lean, fresh dish with calories. Always order dressing on the side, and add as much as you need—but not more.

5. Order kiddie plates or appetizer-sizes
If you really, really want that more fattening option, ask for a half-order and share it. You’ll get the taste but control the damage.

Posted by HoodiaPharm HungerAway :: 9:19 AM :: 0 comments

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The Best Cardio Exercises

Cardio isn't something we necessarily want to do when we wake up in the morning, but it is the only way you are going to lose steady weight. If you have to exercise anyhow, you might as well exercise for the maximum potential. Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Step Aerobics - One of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling - Stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - Like cross-country skiing is an excellent cardio exercises as it is a full body exercises, swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball - Side to side sprinting makes racquetball an excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

5. Rock Climbing - This is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - Whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - This is a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing - This is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

Posted by HoodiaPharm HungerAway :: 8:13 AM :: 0 comments

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Monitoring Your Fat Levels

Although this is something most people who are overweight don't want to know, it is important to measure your fat levels. It is a very important aspect in really finding out if you're on the right track or not. It is very simple to do, you merely go to your local sports store and buy some body fat calipers. Record these levels along with your body weight each week and start to monitor these changes. You want to make sure you're building quality muscle mass and burning that extra body fat.

By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing fat with hard earned muscle. Lean body weight, or muscle, can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage.

Tips on measuring your body fat levels:

• Take all measurements on the right side of your body.
• Carefully identify and recall your measuring site for accuracy.
• Take the measurement when skin is dry and lotion-free.
• Do not measure immediately after exercise due to shifts in body fluid.

There are three main sites for measuring your body fat for males:

• Chest
• Abdominal
• Thigh

There are three main sites for measuring your body fat for females:

• Triceps
• Waist
• Thigh
  

Posted by HoodiaPharm HungerAway :: 7:24 AM :: 0 comments

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Recipe Of The Day

Pork Tenderloin Salad

Ingredients:

6 ounces pork tenderloin, trimmed of all visible fat
2 tablespoons orange juice
1 tablespoon soy sauce
1 tablespoon honey
1/2 tablespoon minced fresh ginger
1 teaspoon chopped fresh rosemary
1 clove garlic, minced
1/8 teaspoon ground black pepper
1/2 cup balsamic vinegar
1 tablespoon olive oil
2 teaspoons Dijon mustard
6 cups mixed bitter greens
Directions:

Place the pork in a glass or ceramic dish just large enough to hold it.

In a small bowl, whisk together the orange juice, soy sauce, honey, ginger, rosemary, garlic and pepper. Pour over the pork and turn it to coat all sides. Cover with plastic wrap, refrigerate and allow to marinate for at least 30 minutes and up to 12 hours; flip the piece occasionally during this time.

Remove the pork from its marinade and transfer it ti a 9-inch pie plate; discard the marinade. Bake at 400-degrees for 25 minutes, or until a meat thermometer inserted in the thickest part reads 160 degree's.

Remove from oven and transfer to a cutting board. Let stand about ten minutes before carving into 1/4-inch slices.

In a small bowl, whisk together the vinegar, oil and mustard.Place the greens in a large bowl. Drizzle with the dressing and toss well.

Divide among individual plates and top with pork slices.

Recipe makes eight servings.

Nutrition Information:

Calories: 130
Fat: 4.6g
Cholesterol: 28mg
Sodium: 218mg

Posted by HoodiaPharm HungerAway :: 6:56 AM :: 0 comments

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Friday, June 1, 2007 Eating Pizza and Losing Weight

Is there anything better in life then pizza? If you are like me, then your answer will be a resounding no! So, what do you do when you are trying to lose weight but don't want to give up on all the "good" food you usually eat? Here are some tips for you:

1. Go with thin crust

If you tend to eat too much and feel painfully stuffed after a pizza binge, you could be filling your gut with too much bread. While you may have grown fond of your usual thick-crust version, do you really need it? Order thin instead. Depending on where you buy it, you might get a medium-thick thin crust (usually at take-out places) or a crust so thin (usually at Italian restaurants) that you have to eat it with a knife and fork. The thinner the better when it comes to cutting out unnecessary calories.

If you must have thick crust, keep it occasional and stick to one slice. Or if you like soft crusts rather than crispy, request that your thin crust not be overcooked. Whatever you do, stay away from pocket pizzas or stuffed pizza that slap on even more unnecessary bread.

2. Go vegetarian

Almost every vegetable topping has fewer calories and much less fat than meat toppings. So you can slash calories simply by forgoing meat. At Pizza Hut, for example, you can knock off 130 calories per slice simply by going for the Veggie Lover’s Cheesy Bites Pizza instead of the Meat Lover’s version. At Domino’s, eating one large slice of thin crust pizza topped with pepperoni, sausage and beef at 340 calories will give you a whopping extra 150 calories and 15 grams of fat per slice compared to the same pizza topped with green peppers, onions, mushrooms, olives and tomatoes (190 calories). No matter what you eat, substituting extra veggies for extra meat is almost always the leaner option.

3. No extra cheese, ask for less!

One ounce of mozzarella has 85 calories and more than 6 grams of fat. That’s less than the size of a 9-volt battery. For cheesy pieces, it’s easy to vault into hundreds of calories and enormous amounts of fat. You can easily lean down any slice by asking for less cheese. If you need more flavor, sprinkle a little extra Parmesan and hot chili peppers.

4. Ditch the pitchers of beer

Although beer and pizza are inextricably linked, the only benefactor from this sinister combination of calories and grease will be your growing belly. If you must have beer, order a lite—and just have one.

Posted by HoodiaPharm HungerAway :: 9:18 AM :: 0 comments

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5 Rules For Salads

Who knew there were actually rules to make salads? But there are! If you’re trying to “eat light” and “watch your weight,” you actually have to watch out for salads! That’s right salads.

For example, a Classic Cobb Salad with chopped bacon, egg, blue cheese, avocado, and creamy dressing, or standard restaurant Chef Salad loaded with Swiss cheese, roast beef, eggs, and dressing can contain more than 1,000 calories and 80 grams fat! For some people, that’s more than half their day’s worth of calories and all their fat.

Don’t give up on salads though, they’re loaded with nutrition and can be satisfying and delicious. Follow these guidelines for making a perfect low-calorie salad — and you’ll never have to worry again.

1. Pile on leafy greens
For less than 20 calories per 2 cups, leafy greens like lettuce, spinach and mustard leaves, provide ample amounts of folic acid, and lutein, an antioxidant. Pile them high.

2. Load up on plain veggies
At 25 calories or less per serving, take advantage and load them up on your plate. Vary your vegetable selection to vary the nutrients and you’ll get a healthy dose of vitamin C, potassium, folic acid, a variety of antioxidants, and fiber. Be sure to stay clear of veggies that are fried or swimming in marinades, mayonnaise or sauce.

Popular salad bar items include:

Peppers (red, green, yellow)
Cucumbers
Shredded carrots
Onions
Mushrooms
Radish
Broccoli
Cauliflower

3. Add a few lean proteins
Enjoy 1-2 hearty scoops of lean protein. Popular salad bar items include grilled chicken, hard boiled eggs (go for egg whites when available), shrimp, wild salmon, canned light tuna, low-fat cottage cheese, black beans, and chickpeas. Avoid anything fried, crispy, or served in heavy sauce.

4. Indulge in one high-calorie “extra”
High-calorie extras can typically add more than 600 calories. And although, many of the following foods are packed with nutrition (sunflower seeds, walnuts, and raisins), they’re also packed with calories. Be mindful of portions and only choose one favorite for your salad, or two half portions depending if you see two things you just can't live without. See calorie guide below:

Chinese noodles – 150 calories (1/2 cup)
Croutons – 100 calories (1/2 cup)
Shredded cheddar cheese – 225 calories (1/2 cup)
Feta cheese – 190 calories (1/2 cup)
Chopped Walnuts – 180 calories (1/4 cup)
Sunflower seeds – 180 calories (1/4 cup)
Granola – 115 calories (1/4 cup)
Raisins – 120 calories (1/4 cup
Olives – 40 calories (8 items)
Avocado – 150 calories (1/2 item)

5. Go easy on dressing
For some people, dressing is the best part. Unfortunately, it’s also loaded with calories. In fact, 1 tablespoon of your average vinaigrette is approximately 50 calories and 1 tablespoon of creamy ranch is about 90 calories. And who stops at a just one tablespoon? One small plastic container filled with dressing yields 4 tablespoons — that means 200 extra calories from vinaigrette and a whopping 360 calories from Ranch. And if you decide to go for that second plastic container of Ranch dressing … 720 calories and more than 60 grams fat!

Look for low-calorie or low-fat dressing varieties, or stick with olive oil and vinegar. Use 1 to 2 teaspoons olive oil with unlimited amounts of vinegar or fresh lemon.

Posted by HoodiaPharm HungerAway :: 8:51 AM :: 0 comments

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Eat More Fruit!!

Here are just a few of the many reasons we need to eat more fruit:

• For the largest part fruit consists of water just like the human body does
• Fruit is 100% bad-cholesterol free
• Fruit stimulates the memory
• The miraculous healing effects of fruit
• Fibers
• Fruit makes you feel better
• Fruit is the most natural food
• Helps you to lose weight
• For the largest part fruit consists of water just like the human body does

There is no other food that gives as many benefits as fruit does to your body. It is excellent for weight loss, and it gives you the satisfaction of eating something sweet (even if it isn't chocolate).

There is also an ethical argument brewing that can cause you to eat more fruits. Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you! This ethical argument, often used by vegetarians and vegans to not eat meat, claims that fruit is a non-animal food. Many people see animals, especially mammals, as living creatures just like humans. Ethical or religious arguments aside, it's a shame that we as human beings don't eat much fruit when there is such an abundant assortment of fruits and vegetables available.

Posted by HoodiaPharm HungerAway :: 7:15 AM :: 0 comments

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Recipe Of The Day

Spinach is well know as a healthy food, it's a great source of vitamins A & E, as well as fiber. Adding bacon and parmesan cheese to this recipe make for a really tasty, satisfying meal that is incredibly low in carbs and has just the right amount of calories.

Warm Spinach & Bacon Salad With Parmesean

Nutrition Information Per Serving
296 calories
20.7g fat
22.5g protein
4.4g carb
3.1g fiber
2.5 fruit/veg

Ingredients
200g Baby Spinach, Fresh
3 pieces of lean bacon, Fat Trimmed
60g Parmesan Cheese, Grated
2 Small Tomatoes
3 Spring Onions
1 Tbsp Olive Oil
30ml Red Wine Vinegar

Place bacon under grill.
Wash and chop spinach, divide between two plates.
Dice tomatoes and finely chop onions
Turn bacon.
Put olive oil in a small oven proof dish and place under grill to warm.
Once bacon is cooked, remove from grill, slice into thin strips (or dice).
Toss bacon pieces together with spring onions and tomatoes, then split equally between the two plates.
Remove oil from grill and drizzle over salads. Drizzle red wine vinegar over salads.
To finish, sprinkle with parmesan cheese.

Posted by HoodiaPharm HungerAway :: 5:59 AM :: 0 comments

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