HoodiaPharm HungerAway
Tuesday, July 31, 2007 Caffeine and Your Diet

The pursuit of a healthier self shouldn't involve losing everything we enjoy. However, it has been well-established that caffeine consumption confounds weight loss activities and most of us begin our day with a big, hot cup of it.

Two aspects of caffeine's relationship to weight loss are cortisol production and dehydration. First of all, let's talk about cortisol.

Cortisol is what's known as a stress hormone and it's purpose is to activate many of the body's defenses. While doing so, cortisol is responsible for shutting down other functions (digestion, immune system) in the name of energy conservation. The hormone's purpose is to give us a quick boost of energy for a very short period of time, if we are in a dangerous or life-threatening situation. The problem is that caffeine causes the body to release cortisol into the blood stream, even when we are not in danger.

The effects of overexposure to cortisol include elevated blood sugar, higher cholesterol, higher blood pressure, higher appetite, and, with age, loss of cartilage, bone and muscle tissue. It doesn't take much reflection to realize that we need to seriously evaluate how caffeine is affecting us and our pursuit of a healthier body.

A product that tastes better than coffee and has none of it's "evil" properties is Green Tea Extract. Green Tea Extract is a dark colored liquid that is dispensed from a dropper into the bottom of a glass. Next, hot or cold water is poured into the glass and the beverage is ready to drink. The resulting concoction is slightly sweet and contains no caffeine.

Not only is it a great tasting alternative to coffee, it also contains antioxidants known as chatechins and polyphenols which help to prevent fats from being oxidized. Once fats are oxidized they become more difficult to remove from the body.

The second aspect we want to discuss this week is caffeine's propensity to dehydrate. Much has been written about the importance of drinking water while trying to lose weight. Because caffeine is a diuretic, it actually causes the body to flush water out of your system.

Water is integral if you are to have proper kidney function. The better your kidneys operate, the less the liver needs to become involved. The less your liver needs to do to help out the kidneys, the more it is available to metabolize stored fat. And that's what we're after, right?

Drinking coffee ends up creating a water deficit and makes your liver and kidneys work harder. Hopefully you will evaluate the sources and quantities of caffeine that you ingest, and weigh the alternatives. Caffeine is simply one bad habit that, once changed, can dramatically improve your health and help you to burn more fat!

Posted by HoodiaPharm HungerAway :: 6:38 AM :: 0 comments

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How To Start Your Own Walking Group

If you crave solitude, walking on your own might be the perfect workout. If you'd rather look to others for inspiration, don't go it alone. Start a walking group today!

Talk to family members, friends, neighbors and colleagues. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. But you can branch out to others, too. Post a notice in your workplace cafeteria, or place an ad in your local newspaper or on a community Web site like Craigslist which is free and shows individual areas where you may live.

Once you've recruited potential members of your walking group, hold a kickoff meeting. You might reserve a meeting room at the local library or community center, or arrange to meet at your favorite coffee shop or a local park.

Warmly greet all potential members of the group and request that everyone wear a name tag. Ask guests to provide their name, address, phone number and e-mail address so that you can contact them about upcoming events.

Then get down to business. Discuss this during the meeting:

How often to walk
When and where to meet
Whether to walk indoors or outdoors
What to do in case of bad weather
The route to take
The speed to walk
The distance to cover
If you have a large group with various fitness goals, consider breaking into smaller walking groups based on fitness level, fitness goals, availability or other factors.

Once your group's walking routine is established, look for ways to enhance motivation. You might choose a name for your walking group, design a group logo, enter charity walking events as a group, or set regular goals to increase walking time or intensity.

The camaraderie you experience in a walking group — and the shared fitness success — can help you walk your way to better health.

Posted by HoodiaPharm HungerAway :: 6:05 AM :: 0 comments

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Low Cost Ways To Shape Up

If the only thing keeping you from starting a fitness program is the cost of a gym membership, here's good news. You don't need to join a gym to take exercise seriously. Plenty of low-cost alternatives can help you get fit without breaking your budget.

Take advantage of everyday opportunities
You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine.

Step it up. Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator — or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking farther away from your destination.

Make a workout of household chores. Mow the lawn, weed the garden, rake the leaves or shovel the snow. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.

Join in the fun. If you have children, don't just watch them play. Join them for a game of tag or kickball. Walk them to the park. Dance. Take a family bike ride.
Consider modest investments

If you're looking for fitness bargains, these inexpensive exercise products may be a good bet:

Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes.

Resistance bands. These stretchy cords or tubes offer weight-like resistance when you pull on them. Use the bands to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.

Jump-ropes. Skipping rope can be a great cardiovascular workout.

Exercise videos. Create the feel of a health club aerobics class in your own living room. Many videos are good for improving strength and flexibility, too. Pick a video that matches your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. If you can, borrow the video from your library first or rent a copy to see if you like it. Make sure the video is endorsed by a certified fitness instructor.

Improvise

If you'd rather not spend a penny on exercise equipment, use ordinary household items for various upper and lower body exercises.

Canned goods. Many canned goods can serve double duty as hand weights.
Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you're lifting, simply weigh the jug on your household scale.

Potatoes. A 5- or 10-pound bag of potatoes can provide added resistance for various exercises.

Posted by HoodiaPharm HungerAway :: 5:45 AM :: 0 comments

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Recipe

Grasshopper Ice Cream Pie

An old fashioned treat with a decidedly new approach to losing weight!

Ingredients:
1 cup chocolate wafer crumbs
2 tablespoon butter, melted
2 tablespoons 1 percent milk
7 ounce jar marshmallow creme
1/4 cup Green Creme De Menthe
2 tablespoons White Creme De Cacao
8 ounces frozen fat free Cool Whip, thawed
3 cups vanilla low fat ice cream, softened
2 tablespoon chocolate syrup

Directions:
Preheat oven to 350-degrees. Combine crumbs and butter in a small bowl. Stir with fork until moist. Press into a 9-inch spring form pan. Chill.

Combine the next 2 ingredients in a micro safe bowl. Microwave on high 1 minute, stirring once. Add the next 3 ingredients to the mixture and stir until combined. Spread ice cream into the pie crust pan, top with the marshmallow mixture. Freeze 6 hours. Drizzle with the chocolate syrup. Serve.

Recipe makes 12 servings.

Nutrition information per serving (1/12 of pie):
Calories: 234
Total Fat: 4.4g
Carbohydrates: 40.6g
Protein: 2.4g
Cholesterol: 9mg
Sodium: 139mg
Percent Calories from Fat: 1-percent

Posted by HoodiaPharm HungerAway :: 5:13 AM :: 0 comments

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Monday, July 30, 2007 Learning Your Hunger Signals All Over Again

Every human being is born with the ability to eat only when hungry and stop eating when satisfied. After all every baby and toddler will show you exactly when they've had enough. But somehow along the way you may have lost that ability. Maybe years of being told to "clean your plate" have conditioned you to do just that no matter how much food is on it. Or maybe you've just got used to huge portions of food and have stopped listening to your body's signals.

Whatever the reason, the "knowing when to stop" skill is one that you need to redevelop if you want to lose weight and keep it off permanently.

So how can you learn to listen to those signals again?

1. Eat slowly

If you shovel in food like it's going out of fashion you'll be well past the point of being satisfied before you notice you've had enough. Pause before each bite and think about whether you've really had enough.

2. Eat more often

If you are absolutely ravenous when you sit down to eat chances are that you will eat too much. Little and often will acclimatise your stomach to smaller amounts of food.

3. Serve smaller portions

If something is on your plate, chances are you will eat it whether or not you need it. So serve less to start with. Having to go and get another portion gives you the chance to stop and think about whether you really need more. As a guide serve no more than two fistfuls of food as a main meal plus maybe some extra salad or vegetables. You really don't need more than that if you're eating regularly.

4. Leave extra food off the table

Don't make it too easy to fill up your plate with second helpings.

5. Single-portion snacks

Never eat from the bag. Always serve yourself a portion on a plate and put the rest (far) away. Make every decision to eat more food a conscious decision.

6. Wear tighter clothing

Stretchy clothes are comfortable but a nice snug fitting waistband is a good reminder to go easy on the amount you're eating.

7. Eat at home

Avoid eating out where you have little control over portion sizes. If you have no choice, choose the smallest portion of food. For example you can order the kid's meal at a hamburger place or order a starter portion as a main course in a restaurant.

8. Make it satisfying

If you still feel hungry even though you are physically full it may be that the meal was lacking in something you were looking for. Was there a balance of carbohydrate, protein and healthy fat? Was it packed full of vitamins and minerals? Did you serve the kind of food you wanted (sweet, crunchy, creamy or whatever)? Food needs to be balanced and worthwhile to be truly satisfying.

9. Eat when you're hungry

Don't feel you have to eat just because it's time for lunch or dinner. Wait until you are ready for food. Every diet book advises you to eat breakfast but if you're not hungry you can wait. The trick there however is to take your healthy breakfast to wherever you're going rather than to start devouring cakes and cookies once you get hungry later on.

10. Follow your own signals

So much of our eating is triggered by the food we see or smell or get offered by others. Start becoming aware of how much this affects you. Once you recognise that you are choosing to eat solely in response to an ad or an offer of food it will be easier to say "No, I'm not hungry, thanks".

Posted by HoodiaPharm HungerAway :: 7:36 AM :: 0 comments

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Heed The Warnings - Check With Your Doctor First

Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But before you put on your workout shoes, you may want to talk to your doctor. Although physical activity is perfectly safe for most people, sometimes it's important to get a doctor's OK before you exercise.

Talk to your doctor before you start an exercise program if:

You're a man older than age 40 or a woman older than age 50
You've had a heart attack
You have a family history of heart disease before age 55
You have heart, lung, liver or kidney disease
You feel pain in your chest, joints or muscles during physical activity
You have high blood pressure, high cholesterol, diabetes, arthritis, osteoporosis or asthma
You've had joint replacement surgery
You smoke
You're overweight or obese
You take medication to manage a chronic condition
You have an untreated joint or muscle injury, or persistent symptoms after a joint or muscle injury
You're pregnant
You're unsure of your health status

Working with your doctor ahead of time may be the best way to plan an exercise program that's right for you. Consider it the first step on the path to physical fitness.

Posted by HoodiaPharm HungerAway :: 7:07 AM :: 0 comments

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6 Steps To Finding The Perfect Weight Loss Program For You

Fitness programs can be a great way to get in shape. Combining camaraderie and upbeat music with strength training, aerobic dancing or yoga can make for an enjoyable productive workout. But between step aerobics, Pilates, and other trendy programs, how do you know which fitness program is best for you?

1. Determine your fitness goals. Start by thinking about why you want to start a fitness program. For instance, your doctor may have suggested that you start an exercise program to lose weight. Or, if you're already active, you may want to prepare for a 5K race or get ready for the downhill skiing season. A fitness program that compliments your goals will help you stay motivated.

2. Identify your strengths and weaknesses. For example, if you work out on an elliptical trainer at home, but you aren't very flexible, a class that emphasizes flexibility, such as yoga, may be an option. Do you lift weights at home? Then consider signing up for an aerobics class to balance your fitness program. Another thing to consider is your health. Do you have arthritis? Then think about aquatic exercise, which minimizes stress on your joints.

3. Assess your fitness level. One option is to meet with a fitness professional. After your assessment, he or she will work with you to pinpoint areas that need attention. You'll find out what your baseline fitness level is and get recommendations for your personal program. You can also do such an assessment yourself.

4. Consider your likes and dislikes. Think about activities and sports that you've enjoyed in the past. Doing so will help you select a fitness program you'll enjoy. And if you have fun doing the exercises you've selected, you'll keep doing them. For instance, if you've never liked riding a bicycle, then a program centered on a stationary bicycle, such as a spinning class, is probably not for you. On the other hand, if you have a blast on the dance floor, you may find yourself coming back for the aerobics class, which features dance moves such as salsa or hip-hop.

5. Weigh your options. Balance the pros and cons of each possibility. Write them down or talk with a friend about your ideas. For example, one benefit of having a home gym is convenience. The downside is that you'll need a special place for the equipment and the money to pay for it. Similarly, joining a fitness club means you'll have easy access to equipment, you'll work out with other people, and you'll have access to professional trainers. But you'll have to set aside the time to get to the club. For some people, the extra effort can squelch motivation.

6. Go for it. You've thought through your likes and dislikes, the pros and cons, and you've determined what's best for your body. You're ready to make an informed decision, so select your program and go for it. It's time to start achieving your fitness goals.

Posted by HoodiaPharm HungerAway :: 6:39 AM :: 0 comments

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Recipe Of The Day

Shrimp Paella

Shrimp, rice, and diced tomatoes all simmered in chicken broth and gently kissed with the essence of saffron. Is there anything that sounds even remotely as good as this? I didn't think so either :)

Serves 4
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Calories: 200.65
Calories from Fat: N/A
Total Fat: 2.03 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 23.46 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 22.14 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.5 cup uncooked white rice
1.5 cups water
0.5 teaspoon minced garlic
1 pound fresh shrimp, shelled and deveined without tails
1 (14.5 ounce) can chicken broth
1 (14.5 ounce) can peeled and diced tomatoes with juice
4 saffron threads

Directions
1. In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
2. In a large skillet over medium heat, saute the garlic and shrimp for about 5 minutes or until pink.
3. Pour in broth, tomatoes and saffron; bring to a boil, stirring frequently. Stir in 2 cups of the cooked rice and reduce heat to low. Cook for an additional 5 minutes.

Posted by HoodiaPharm HungerAway :: 6:01 AM :: 0 comments

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Saturday, July 28, 2007 The Truth About Splenda

Splenda: It's a small word but it's causing a big stir. Why? This relative newcomer to the sugar-substitute scene has been approved as an all-purpose sweetener by the Food and Drug Administration, which means you can cook and bake with it, not just use it to sweeten your coffee or tea.

In fact, SPLENDA No Calorie Sweetener, or sucralose, has the same volume as ordinary sugar, so you can swap it cup for cup for sugar in your favorite recipes — yet it's calorie free. How's that possible? Although made from sugar, SPLENDA No Calorie Sweetener passes through the body undigested.

But is it safe? Yes. SPLENDA No Calorie Sweetener might seem brand-new to you, but it has undergone safety testing for more than 20 years since its discovery in 1976. And it's already in use in some popular products like Diet RC Cola, Ocean Spray Lightstyle fruit drinks and Log Cabin Sugar Free Low Calorie Syrup.

So take a pass on the sugar and try some SPLENDA to save many of the unwanted calories!

Posted by HoodiaPharm HungerAway :: 5:23 AM :: 0 comments

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Recipe Of The Day

Summer Penne Pasta

Red, green and yellow bell peppers are lightly sauteed along with a succession of zucchini, yellow squash, mushrooms and garlic. Add chopped tomatoes and serve over freshly boiled pasta.

Serves 8 servings
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Calories: 277.35
Calories from Fat: N/A
Total Fat: 5.03 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 48.57 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 9.44 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 (16 ounce) package penne pasta
0.333333 pound sliced green bell peppers
0.333333 pound sliced red bell peppers
0.333333 pound sliced yellow bell peppers
2 tablespoons olive oil
1 zucchini, sliced
1 yellow squash, sliced
6 ounces mushrooms, chopped
1 clove garlic, minced
2 medium tomato - peeled, seeded and chopped
ground black pepper to taste
salt to taste

Directions
1. In a large pot cook penne pasta in boiling salted water until al dente. Drain the pasta, leaving it slightly wet.
2. While pasta is cooking, wash the bell peppers and cut them into 1/4 inch strips. In a large skillet over medium heat place 2 tablespoons of olive oil and saute the pepper until soft. Do not allow peppers to brown.
3. To the skillet, add the sliced zucchini and yellow squash and saute for 2 minutes. Add the sliced mushrooms and minced garlic and saute an additional 2 minutes, stirring frequently. Add the chopped tomatoes and remove from heat.
4. Dish pasta portions onto warmed plated. Add sauce to top. Sprinkle with salt and pepper to taste.

Posted by HoodiaPharm HungerAway :: 5:10 AM :: 0 comments

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Friday, July 27, 2007 A 6 Week Plan To A Better Butt

Here is a sample of how just 6 weeks can get you the better butt you dream of. If you follow these tips and exercises precisely then you are well on your way to having the bum of your dreams!

WEEK 1
1. Walking Lunges - Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so 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 long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.

2. Power Walking - Power Walk for 30 minutes. A good speed is generally between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.

WEEK 2
1. Walking Lunges - Same as week 1.

2. Extension Step Ups - Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench 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, and then repeat on the right side. Perform one set of 15 steps on each leg -- two alternate days of the week.

3. Power Walking - Increase the time to 37 minutes and keep the days the same

4. Assess your pantry/refrigerator - Eliminate foods that you tend to binge on.

WEEK 3
1. Walking Lunges - Three sets on two alternate days per week.

2. Extension Step Ups - Increase to two sets on two alternate days per week.

3. Power Walking - Add a fifth walking day and keep the time the same (37 minutes).

4. Water - Consume 64 or more ounces per day.

WEEK 4
1. Squats - Hold a broom stick or barbell across the back of your shoulders with 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.

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. Perform two sets of 15 reps on two alternate days per week.

2. Extensions Step Ups - Still three sets but add a third day.

3. Power Walking - Increase the time to 40 minutes and keep the days the same (five days).

4. Junk food - Eliminate one junk food item from your diet this week.

WEEK 5
1. Squats - Three set and 20 reps (two alternate days per week).

2. Extensions Step Ups - Three sets, but increase the reps to 20 (three alternate days per week).

3. Bent Knee Push ups - Start with your hands and knees on a mat. Your hands should be shoulder-width apart and your head, neck, hips and legs should be in a straight line. Lower your upper body by bending your elbows outward stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps on two alternate days per week.

4. Power Walking - 45 minutes and five days.

5. Carbohydrates - Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.

WEEK 6
1. Squats - Three sets, but increase 22 reps (two alternate days per week).

2. Extension Step Ups - Three sets, but increase 22 reps (three alternate days per week).

3. Bent Knee Push ups - Two sets of as many as possible, three alternate days per week.

4. Power Walking - Add a sixth day and perform 45 minutes each day.

5. Brown Bag - If you work outside of the home, bring a healthy bag lunch at least three times this week.

Posted by HoodiaPharm HungerAway :: 4:42 AM :: 0 comments

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Myth's Regarding Fitness

Knowing the fundamentals of getting in overall better shape is necessary. There are three things that must be included in any workout plan:

1. Strength training to build muscle and increase bone density.

2. Cardiovascular exercise to burn additional calories and to strengthen the heart.

3. Intelligent caloric deficit and consistency.

Now, check out the myths and facts. You may be surprised at what you thought you knew!

MYTH: Women will build overly developed muscles if they workout with weights.
FACT: Because the primary muscle growth hormone is testosterone, and women have approximately one-third the amount compared to a man, putting on a ton of muscle is not going to happen unless you are on anabolic steroids or other chemical-enhancing drugs. Bulk is the combination of body fat sitting on top of muscle or it’s simply excess fat. That’s what bulk is -- once you reduce the body fat, your muscles look lean and tight.

MYTH: Spot reduction is possible.
FACT: No way! We have a predetermined number of fat cells in our body. The human body reduces the size of those fat cells all over the entire body at various rates of speed, but it can’t lose in just one area specifically. Let’s say you have more fat cells in your hips than in your legs. You’ll see a different rate of loss as far as speed, but your hips will lose -- it will just take a bit longer.

MYTH: To get a flat tummy, perform lots of crunches and leg lifts.
FACT: Performing crunches will never reduce the abdominal area because the exercise only serves to strengthen these muscles. To get a flat eight-pack, body-fat levels simply need to drop.

MYTH: Fans of cardiovascular exercise can zoom into the “fat burning zone!”
FACT: Surely you’ve seen this naturally appealing option on treadmills recently. So if you just ate a large pepperoni pizza and set your treadmill to this magical zone, it will burn that right off? Sorry to burst the bubble here, but exercise is not that mystical! You can accomplish fat loss with a lot of different cardio methods. As long as you are in somewhat of a caloric deficit and work in a specific target heart rate (THR) zone for a sustained period of time.

Posted by HoodiaPharm HungerAway :: 4:11 AM :: 0 comments

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Recipe Of The Day

Chicken Kabobs

Place chicken and colorful veggies on skewers, grill and enjoy! This is a quick way to make a delicious barbecued meal.
Serves 8 skewers
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Calories: 206.70
Calories from Fat: N/A
Total Fat: 4.15 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 15.65 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 26.70 g
Vitamin A: N/A
Vitamin C: N/A


Ingredients
4 skinless, boneless chicken breast halves - cubed
1 large green bell pepper, cut into 1 1/2 inch pieces
1 large red bell pepper, cut into 1/2 inch pieces
1 onion, cut into chunks
1 cup barbecue sauce

Directions
1. Preheat an outdoor grill for high heat and lightly oil grate.
2. Skewer chicken breast cubes, green bell pepper pieces, onion chunks and red bell pepper pieces alternately on long skewers.
3. Place skewered chicken and vegetables on the prepared grill. Brush with barbecue sauce. Turning and brushing with barbecue sauce frequently, cook to desired doneness.

Posted by HoodiaPharm HungerAway :: 3:59 AM :: 0 comments

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Friday, July 20, 2007 10 Reasons To Eat Those Veggies!

Most of the time, there is a distinct war was between you and your vegetables. People eat them, but only a select few can say that they love them. You'd be forced to sit at the table just staring at them for what seemed like centuries when you were younger. No dessert, no playtime, no fun until you ate those darn veggies.

If you grew up thinking veggies were you worst enemies, it's time to make peace. There's a reason your parents tortured you every night. When it comes to your well-being, veggies are your best friends. Nutritionally speaking, they are the superstars of health.

The strength of spinach or the out of-this-world brawniness of broccoli are hidden within those brightly colored veggies, but they are packed vitamins, minerals, fiber and antioxidants. They are also low in fat, sodium and calories and they contain no cholesterol. Veggies are edible and incredible.

Vegetables come in all shapes and colors. Each one is unique and full of nutrients. Experts suggest you eat at least five to seven servings a day. The more versatile you are with your veggies, the better. Not only will eating a variety ensure you get more nutrients, but it also helps make meals and snacks more tasty and interesting.

Here's a list of the top 10 reasons, according to the American Institute for Cancer Research, why you should sign the treaty of leafy health and incorporate veggies into your diet.

1. Keep Trim
2. Prevent Heart Disease
3. Control Diabetes
4. Helps Prevent Certain Birth Defects
5. Reduce the Risk of Certain Types of Cancer
6. Prevent Stroke and Other Diseases and Illnesses
7. Bring Blood Pressure Down
8. Lower Risk of Adult Blindness
9. Satisfy Your Sweet Tooth
10. Pure Pleasure

Posted by HoodiaPharm HungerAway :: 8:18 AM :: 0 comments

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Recipe Of The Day

Honey Flaked Chicken

Chicken is baked in a sweet, crisp coating that will really help your cravings for fried chicken. With the loud crunch and the texture of making you think you are eating fried foods (but with way less calories), you'll have your whole family screaming for more.

Serves 4 servings

Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Calories: 431.46
Calories from Fat: N/A
Total Fat: 2.11 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 71.79 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 31.33 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.5 cup all-purpose flour
4 cups cornflakes cereal
0.5 cup honey
0.25 cup milk
4 boneless, skinless chicken breast halves

Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.
2. Place the flour in a small bowl and the cornflakes in a medium bowl. In a separate small bowl, mix the honey and milk. Dredge chicken in the flour, dip in the honey mixture, and thoroughly coat with the cornflakes.
3. Arrange chicken in the prepared baking dish. Bake 25 minutes in the preheated oven, or until no longer pink and juices run clear.

Posted by HoodiaPharm HungerAway :: 7:22 AM :: 0 comments

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Thursday, July 19, 2007 Omega 3 Fatty Acids

It's been well established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, can improve your chances of living longer if you have heart disease. But its healing powers don’t stop there, other organs may benefit as well. They have a positive impact from the time you are born to old age.

Omega-3's reach is vast and the health benefits are intriguing the scientific community. While not an answer to every ailment, omega-3s are essential nutrients in the human body. Studies show that they may have significant physiological and psychological benefits.

In fact, omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board recently set a minimum daily requirement for the first time. For years we thought there was only one essential fatty acid, omega-6 fatty acid (found in vegetable and soybean oils). But now scientists have added omega-3 to the list of essential nutrients humans must get in their diet. If they think that omega-3 fatty acids are this important, then shouldn't you?

Posted by HoodiaPharm HungerAway :: 12:25 PM :: 0 comments

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The Benefits of Online Weight Loss

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don't because that part isn't true, but what is true, is that you can get help losing weight with online weight loss sites.

Losing weight in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that you can use the advice that's given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reaching your fitness goals.

Any program, no matter how difficult or time consuming, takes effort. Through online coaching, anyone can receive the advice and the motivation to put 100-percent effort into their fitness goals. The end result, whether its weight loss, toning or muscle gain can be achieved with certainty.

It's all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face-to-face advice and helping you out physically with your exercise routine, then by all means, sign up to one of your local programs and off you go! There's nothing wrong with having your own personal trainer.

But the downside is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are piling up! Online programs can cost as little as $20.00 a month and give you just as many tips and motivation speeches (and you don't have to listen to anyone yell which is a plus). So, before you spend money on personal trainers take a look at the many online weight loss programs to see if that is better suited to your budget.

Posted by HoodiaPharm HungerAway :: 11:27 AM :: 0 comments

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Great Snacks Under 100 Calories!

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear... You don't have to give up the occasional snack entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk - One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits - Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

Dry-Roasted Pumpkin Seeds - A quarter cup of this mineral-rich snack comes out to about 75 calories.

Chocolate Treat - For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

Strawberry Newtons - Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce - Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet - A good ice cream substitute, and under 100 calories.

Root Beer Float - Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon - Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob - One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal - Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories

Posted by HoodiaPharm HungerAway :: 10:41 AM :: 0 comments

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Recipe Of The Day

Tender, spicy and delicious pork chops made easy with a slow cooker. It's a quick and easy meal that you can set before you leave for work and come home to have it already finished for you!

Serves 4 servings

Prep time: 5 minutes
Cook time: 600 minutes
Total time: 605 minutes
Calories: 265.89
Calories from Fat: N/A
Total Fat: 3.95 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 41.65 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 15.95 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 (21 ounce) can cherry pie filling
4 pork chops

Directions
1. Pour cherry pie filling into slow cooker. Add pork chops and stir to coat with filling. Cover and cook on low all day. Cook until meat is no longer pink inside and thermometer reads 160 to 170 degrees F (71 to 77 degrees C).

Posted by HoodiaPharm HungerAway :: 10:06 AM :: 0 comments

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Wednesday, July 18, 2007 Herbs To The Rescue

An often-overlooked strategy in healthy dieting is the frequent use of herbs. There is no doubt whatsoever about the herbs value in diets. Gardeners with time and space love gardens full of herbs. Many herbs are so beautiful that gardeners tuck them into flower gardens, beds and borders. City herb-lovers grow them in small pots on windowsills.

Nevertheless, weight-conscious dieters who have no access to gardens need not despair. Produce sections of markets everywhere now carry the most popular herbs: parsley, cilantro, basil, rosemary, tarragon, chives and more. The value of herbs is simple, yet amazing. Herbs elevate usual healthy, low-calorie foods to gourmet status. Familiar foods, soups and crackers, chicken, pork, lean beef, yogurt or low-calorie spreads, and most vegetables are taste-enhanced when served the right way with the complementary herbs.

Basil, a widely popular herb, served fresh with fresh tomatoes is a classic dish the world over. Young basil leaves brighten the tastes of salads with tomatoes, but also those of mixed greens or vegetable salads. Basil is the favored pesto herb, the famed condiment made chopping basil finely to paste in a food processor with grated hard cheese, olive oil and nuts, traditionally pine nuts (pignoli), although other nuts and some greens are delicious in pesto, too.

What to do with pesto? Many dieters love pesto spread on low-calorie crackers, rye toasts or pitas. They might add a spoonful along thinly sliced deli meats. Floating a dollop on a simple soup turns a simple lunch into a gourmet treat.

Dieters find variety using minced herbs as ingredients in stuffing or alone as vegetable stuffing in wraps. Using herbs instead of salt results in healthier dishes without the added calories of gravies and rich-in-sodium-and-calorie sauces.

Posted by HoodiaPharm HungerAway :: 8:15 AM :: 0 comments

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Picking The Right Cereals

There are cereals that “start your morning off right,” “lower your cholesterol” and even “help you lose weight.” Pretty remarkable claims for a bowl of cereal! With all the new nutrition facts presented to the public on what to avoid or choose, there are too many decisions to make. Unless you are a label-reading connoisseur, you may not know what you are choosing.

The packaging can lure you, especially all those cute characters and fun shapes and offers. Ever notice what cereals are directly at eye level on the shelves? Next time you are in the grocery store, take notice. It usually isn’t the most healthy cereal choices. In fact, it is usually the most frequently advertised and expensive products! I will admit, colorful packaging and catchy advertising can be very appealing! If I didn’t know better, it would be very easy to fall into the sugar-cereal trap.

So, what do you need to know? Let’s get back to the basics. We want to pick a cereal that is low in sugar, high in fiber and packed with vitamins and minerals. Simply, we want to choose a cereal that is healthy and loaded with all the good stuff. We would love to say that all cereals are just that, but unfortunately this isn’t true.

Take a look at the label and packaging. Labels can provide a wealth of knowledge, and the packaging can provide the “rest of the story.” Cereals that may catch our attention (with all the cute characters) are usually artificially sweetened and high in sugar. Take a look at the label. If sugar is among the first couple of ingredients listed, that means it contains mostly that - sugar.

Many of these catchy cereals contain greater than 13 grams of sugar per serving; with less than one gram of fiber. For example, Froot Loops, Apple Jacks, Lucky Charms and Cocoa Puffs sure taste good but have a high amount of sugar with little to no fiber content. In comparison, Rice Krispies, Kix, Special K, Cheerios, Wheaties, Total and Kellogg’s Corn Flakes are low in sugar and taste great! They are not the highest in fiber (less than 3 grams of fiber per serving). However, for those of you who grew up on these cereals and loved them, they are still better choices than the high sugar cereals.

Posted by HoodiaPharm HungerAway :: 5:49 AM :: 0 comments

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Strenghtening Your Quads Through Squats

Squats build strength in the lower body with an emphasis on the quadriceps (front of the thigh). If you are overweight, then chair squats without the use of weight can be performed. A lowering to a parallel position is not critical for those with excess weight. In fact, a partial lowering may be a better strategy to initially protect the knee while strengthening the quadriceps.

Chair Squat

Starting Position:
• Perform this exercise with the aid of a sturdy chair.
• Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
• Keep your head up as a natural extension of your spine.

Movement:
• Begin to sit in the chair. lowering your body until your legs are at a 90 degree angle (if possible).
• Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

Key Points:
• Inhale while sitting in the chair.
• Exhale while raising yourself from the chair.
• As you get stronger, you will want to add resistance such as dumbbells in your hands.

Posted by HoodiaPharm HungerAway :: 5:08 AM :: 0 comments

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Recipe Of The Day

Tandoori Chicken

A paste made from a combination of spices and dried peppers is the secret to this spicy grilled chicken recipe. No long marinating time is required, the chicken can be prepared in the time it takes to get the coals hot.

Serves 4 servings
Prep time: 30 minutes
Cook time: 5 minutes
Total time: 35 minutes
Calories: 251.66
Calories from Fat: N/A
Total Fat: 5.79 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 0.72 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 49.17 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

0.5 teaspoon curry powder
0.5 teaspoon crushed red pepper flakes
0.5 teaspoon coarse kosher salt
0.25 teaspoon ground ginger
0.25 teaspoon paprika
0.25 teaspoon ground cinnamon
0.25 teaspoon ground turmeric
2 tablespoons water
4 boneless, skinless chicken breast halves

Directions
1. In a medium bowl, combine curry powder, red pepper flakes, salt, ginger, paprika, cinnamon, and turmeric with water to form a smooth paste.
2. Rub paste into chicken breasts. Place meat in bowl, cover, and refrigerate for 20 minutes.
3. Preheat an outdoor grill for high heat.
4. Brush oil over grate, and place chicken over hot coals. Grill chicken 5 minute, turning once, or until juices run clear when pricked with a fork.

Posted by HoodiaPharm HungerAway :: 4:40 AM :: 0 comments

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Tuesday, July 17, 2007 The Best Exercise Around

Jumping rope is one of the most beneficial and best exercises around. It's an aerobic activity that enables muscles to reach maximum strength in a short period of time. It's also a great cardiovascular alternative to your usual aerobic workout. Jumping can increase body awareness and help develop better hand and foot coordination.

Jumping rope is a part of the training regimen of many athletes, including those involved in track and field, volleyball, basketball, football, boxing and baseball. Why not follow the lead of the pros and jump into shape?

One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good rope. The best shoes for jumping rope are cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the ball of the foot.

Jump ropes are made from a variety of materials and feature various grip styles. Choose a lightweight rope with foam grips, so it won't slip away from you. Choose the right length rope by stepping one foot on the center of the rope and bringing both handles up to the chest. The handles should reach about chest-high.

To begin, lightly grip the handles near the end closest to the rope. Keep your shoulders relaxed and elbows close to your body. Your knees should be bent slightly. Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head. Keep a long spine with your head straight up. Jump low to keep the impact on your knees and ankles to a minimum.

Once you've mastered basic jumping, try getting a little imaginative. Jump backward or vary your foot patterns. Try bringing your knees up, scissoring your legs or jumping around the perimeter of the room. If you find yourself needing a break, twirl the rope from side to side and keep your feet moving.

Like any other physical activity, you need to be consistent to see results. You're sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. All of the same principles of exercise apply to jumping rope, including warming up, gradually building up your endurance, working within your target heart rate, slowly cooling down and stretching all the muscles involved in the activity. It's also important to cross-train using low- and non-impact activities to offset the impact of jumping rope.

The bottom line is that jumping rope can give you the best results for your time investment, and if you listen to your body, you can minimize risks involved with the impact of jumping. It's also a cost-effective way to get in shape. Combine jumping rope with an intense weight-training program and you'll see great results in your muscularity, endurance and coordination.

Posted by HoodiaPharm HungerAway :: 7:58 AM :: 0 comments

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One Minute To a Better You

It takes less than a minute, sometimes even seconds, to blow a diet. Here's how to keep it together, stay on your diet so you can get to your goal. It only takes a minute, but it’s that make-or-break kind of minute.

You don’t need to keep falling off your eating plan. This one-minute act will give you the control you need to really stick to it.

1. Slow down
A common reason people get into diet trouble is acting on impulse. After all, you have probably trained yourself well to reach for food instantly without thinking about it. It’s pretty much an automatic response at this point.

It might be a reaction to something distasteful, painful, hard or even just annoying. For some people, it’s even the way they respond to feeling good, proud or relieved. But reaching for food so automatically renders you helpless, a creature of habit. You can very successfully interfere with this mechanism by first slowing down. Don’t beat yourself up or take a hot bath or go for a walk; just slow down and take a moment. That’s all.

2. Think
Here is where mind power comes in. During this moment, when you have slowed yourself down, think about what’s happening. Take a look around. Where are you? Who else is there? What’s the situation? Is there something disturbing about it? Is there something you need for yourself in this situation? Is there something you’d like to express? All these thoughts will serve to illuminate the problem of the moment. You are not just a victim of your habits when you exercise your ability to think.

3. Open your mind
As thoughts come, be careful not to censor them. You might have thoughts that are surprising to you, things you didn’t even know you think about. Maybe some are not such nice thoughts. Maybe you’re really angry. Maybe you’re feeling bad about yourself. Maybe a sad thought will pop up. In any case, try to let your thoughts come without closing your mind to them. They will hurt you much more if you ignore them.

4. Pay attention
Now that you’ve let your thoughts run a little more freely, pay attention to them. They will help you understand why you are teetering on the brink of blowing your diet. Pay attention to your thoughts at this moment, even if they are small ideas, even if they don’t seem significant to you. It doesn’t necessarily take a great big thought to throw you off course. Quite often, it’s something small but very meaningful to you. The tiniest thought can be a key to understanding.

You will be amazed to see how well this one-minute diet manager works. You will be interfering with your usual reflex to eat, your usual habit of using food to control a situation. Interfering this way will make its mark on your unwanted habit and pretty much stop it in its tracks. Use this one-minute diet manager again and again and you will change things for good.

Posted by HoodiaPharm HungerAway :: 7:17 AM :: 0 comments

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Recipe Of The Day

Hickory Beef Fajitas

Makes: 4 servings

Ingredients

2 medium tomatoes, divided
1 medium onion, finely chopped
1 jalapeno peppers, seeded, chopped fine
1 tablespoon chopped fresh cilantro
1/4 cup lime juice
3 tablespoons liquid smoke, hickory flavored
2 tablespoons water
1 pound boneless beef sirloin steak, cut 3" x 1/4" strips
4 flour tortillas (8 inch)
1/2 cup sliced red bell pepper, 2" x 1/4" strips
1/2 cup sliced green bell pepper, 2" x 1/4" strips
1 small onion, cut into 8 wedges
1/4 cup fat-free sour cream

Directions:

Cut 1 tomato into wedges and place in a food processor or blender. Process until smooth.
Finely chop remaining tomato and place in small mixing bowl with the processed tomato and the remaining salsa ingredients: chopped onion, jalapeno and cilantro. Cover with plastic wrap. Chill.
In 1-cup measure, combine marinade ingredients: lime juice, liquid smoke, and water. Place steak in shallow dish. Pour marinade over steak, stirring to coat. Cover dish with plastic wrap. Chill 1 hour, stirring occasionally
Preheat oven to 325°F. Wrap tortillas in foil. Bake for 7 to 8 minutes, or until tortillas are warm. Set aside, leaving tortillas wrapped in foil to keep warm.
Drain and discard marinade from steak. Heat nonstick skillet over medium-high heat. Add steak, pepper strips and onion wedges. Cook for 3 1/2 to 5 minutes, or until meat is no longer pink and vegetables are tender-crisp, stirring frequently. Drain.

To serve: Place equal amounts of the beef mixture down the center of each tortilla. Spoon equal amounts of the salsa over the beef and top each with 1 tablespoon of the sour cream. Fold sides over, overlapping slightly. For casual dining, simple serve directly from the skillet with the toppings in bowls around it, letting everyone build them together at the table.

Amount per Serving
CALORIES 370
Total Fat 11 grams
Saturated Fat 4.0 grams
Cholesterol 85 milligrams
Sodium 420 milligrams
Total Carbohydrate 35 grams
Dietary Fiber 2 grams
Sugars 0 grams
Proteins 31 grams

Posted by HoodiaPharm HungerAway :: 6:30 AM :: 0 comments

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Monday, July 16, 2007 Water Workouts For The Beginniner

Want to exercise and keep cool at the same time? Dive into a water workout. Working out in the water takes some of the strain off joints and muscles and can even help increase flexibility. Try these four easy ideas for getting active in the pool.

Take a Class
Water aerobics have been a staple at pools and fitness centers for years, but now there are water versions of nearly any class you'd find on dry land. You can sign up for aqua yoga, Pilates, or even kickboxing to burn calories as you make a splash.

Walk in Water
If you'd rather work out solo, try walking laps in the pool. This works best in waist– or chest–deep water, and you'll want to start off slow with 10– or 15–minute sessions. The water's added resistance makes walking tougher than on dry land. Need a bigger challenge? Alternate between two laps walking and two laps swimming.

Pick Up the Pace
The water is a great place to take a walking workout to the next level—jogging. Because water supports much of your weight, there's less impact on joints and less risk of injury. Try jogging in deep water with a flotation device, so your feet never touch the bottom of the pool. You can also jog in place in waist– or chest–deep water.

Adult Swim
Whether your swimming skills are rusty or you simply didn't learn as a child, it's never too late to sign up for swimming lessons. Many pools offer classes specifically geared to adults at a variety of skill levels. You'll learn something new while enjoying a healthy aerobic activity. For an average–weight person, swimming burns 240 calories every half hour.

Posted by HoodiaPharm HungerAway :: 10:05 AM :: 0 comments

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Out Of Control Emotional Eating

The majority of American women are not satisfied with their appearance. A high percentage of men share the same sentiment, but guys don't typically acknowledge it the same way we women do.

Historically, it is a female thing to share feelings somewhat freely around those people with whom the person feels safe. When a group of women get together, somewhere within the first 15 minutes the subject of food, weight or body image surfaces.

It is almost considered the "norm" to be dissatisfied with your body. Diet programs and products are a $40 billion-a-year business, health clubs are popping up on every corner. and now reimbursement for treatment of obesity is the hottest topic in health care. Surgery is one of the options that many repeated dieters consider after years of failed attempts to attain effective weight loss.

It's no wonder that so many are on some type of plan or program. It's not that the American public is ignorant on health matters, in fact those who fight weight could write the book on proper nutrition and exercise.

The deal is that many have shared that the compulsive behavior with the food is emotionally based. Food is the drug of choice that numbs the feelings. Food doesn't judge or talk back and is always available. When you are sad and lonely, food is comfort. When you are bored, it gives you something to do. When you are angry, it becomes the path to stuff the feelings.

Food symbolizes everything that people need from other people - security, dependability and predictability. Food protects and nurtures people.

Behaving or acting out with food does not mean that you are not strong, determined, considerate or caring. It means you have a tough time with the way you react to certain people (it is never a "thing") in your life.

It could be current, or if you allow yourself to drift to the past, dwelling on uncomfortable memories. Most of you have identified the reasons you compulsively eat. Some are still somewhat in denial. Whatever the case, you know how you feel about the behavior today. Today you suffer the consequences of eating compulsively. Emotionally you feel guilty, ashamed and fearful. Physically you may experience everything from headaches to chest pains. If you experience this, then you are an out of control emotional eater, and you need to make the day in which you won't be any longer.

Posted by HoodiaPharm HungerAway :: 9:29 AM :: 0 comments

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It's All About The Abs

If you're heavy around the middle, working your abdominal muscles will help you get the six-pack abs you've always wanted, right?

Wrong. What you've got there is fat. Even with strong abdominal muscles underneath, you can't achieve a flat front unless you lose the fat.

To do that, you need to burn more calories than you eat. Abdominal muscles are not large muscles, so working them isn't going to burn many calories. Walking and jogging are better calorie-burning activities.

The muscles in your abdomen, pelvis, lower back and hips are part of what is known as the core, which is the area of the body where your center of gravity is located. Developing a strong solid core gives you increased balance, stability and controlled movement that will help you improve performance. You use core muscles when you reach up to get a glass off the top shelf, bend down to tie your shoes, or swing a golf club. Strong core muscles also improve posture and protect you against back injuries.

What are the best abdominal exercises? For the beginner, nothing seems to beat the simple crunch.

The simple crunch

  • Lie with your back on a padded floor.
  • Prop your feet against the wall or on a chair at a 90-degree angle to help you keep a neutral spine position in which your back is not too arched or too flat. As your abs get stronger, try putting your feet flat on the floor with your knees bent.
  • Cross your arms over your chest or hold them straight up.
  • Cough to engage your ab muscles.
  • Using these muscles, lift your upper body off the floor, raising yourself about 6 to 12 inches. Exhale as you go up. This will help maintain a space between your chin and chest.
    Hold this position briefly.
  • Slowly lower yourself while inhaling. But don't relax all the way down -- keep your shoulders slightly off the floor.
  • Repeat until your ab muscles are fatigued. Stop immediately if you experience pain in your lower back.
  • Do this every other day, as you would any strengthening exercise.
  • As your abs strengthen, add more challenging exercises. You can increase resistance by holding a dumbbell across your chest. And, while most ab machines don't offer benefits over the crunch, using a fitness ball can increase the challenge by putting you on an unstable surface.

Posted by HoodiaPharm HungerAway :: 8:59 AM :: 0 comments

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Recipe Of The Day

BBQ Chicken Salad

This lively salad of grilled chicken, corn, bell pepper and onion is dressed with a tangy mixture of barbecue sauce and mayonnaise to give it an amazing and tangy flavor.

Serves 5
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Calories: 134.51
Calories from Fat: N/A
Total Fat: 2.07 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 16.14 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 12.84 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
2 skinless, boneless chicken breast halves - cooked and cubed
1 large red bell pepper, diced
4 stalks celery, chopped
0.5 red onion, diced
1 (8.75 ounce) can sweet corn, drained
0.25 cup barbeque sauce
2 tablespoons fat-free mayonnaise

Directions
1. In a large bowl combine the chicken, celery, red bell pepper, onion and corn. Toss all together.
2. Mix together the barbeque sauce and mayonnaise and pour mixture over chicken and veggies. Mix well and chill. Serve on a bed of greens if desired.

Posted by HoodiaPharm HungerAway :: 8:22 AM :: 0 comments

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Friday, July 13, 2007 Recipe Of The Day

Curry Pasta Salad

This scintillating summer salad with the colorful spiral pasta and unbelievable taste will be the hit of any summer meal!

Serves 6 servings
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Calories: 245.78
Calories from Fat: N/A
Total Fat: 5.98 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 39.73 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 8.27 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 (8 ounce) package uncooked tri-color spiral pasta
1 teaspoon curry powder
salt to taste
1 tablespoon mayonnaise
1 tablespoon lemon juice
1 apple - peeled, cored and finely chopped
0.25 cup raisins
0.25 cup chopped green onions
2 carrots, grated
0.25 cup firm tofu, crumbled
3 tablespoons pine nuts

Directions
1. Bring a large pot of salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente. Drain.
2. In a large bowl, combine the curry powder, salt, mayonnaise and lemon juice. Add cooked pasta and toss to coat. Then add the apple, sultanas or raisins, green onion, carrots, tofu and nuts. Mix well. Serve and enjoy!

Posted by HoodiaPharm HungerAway :: 4:48 AM :: 0 comments

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Thursday, July 12, 2007 Buying Quality Products For a Quality Diet

Getting the maximum amount of flavor into every bite is paramount when you're trying to eat sensibly. If you've budgeted one tablespoon of Parmesan cheese for your pasta, then why use a dull, tasteless brand when you could select a bold, rich variety? Likewise if 1 tablespoon of olive oil has the same amount of of fat and calories regardless of what brand you choose, then why not use the most aromatic, herbaceous, great-tasting oil you can?

Buying better quality brands can be more expensive, but since you're using such small quantities, it's well worth it.

Parmesan cheese. Don't use canned, pre-grated Parmesan – it's nothing but oil and fillers. Instead, buy a small block of Parmigiano-Reggiano, a skim milk cheese from the Parma region of Italy. You can tell it's the real thing by the name stamped on the rind. Shave it with a vegetable peeler, or grate it with a microplane grater, available at cooking stores. Taste a bit of each cheese on its own and you'll be converted.

Fresh Produce. Use fresh fruits and vegetables, rather than frozen or canned conveniences, when possible. Sure, it's easier to buy pre-chopped, bagged, frozen onions, but your casserole will taste better if you dice a fresh one. Blueberries, cherries, carrots, broccoli — they're best fresh. And that goes double for herbs. Buy fresh whenever possible. Double the amount of fresh to substitute for dried.

Seafood. Buy fish or shellfish at the fish counter. Avoid prepackaged, frozen, or canned fish (with the exception of tuna fish). Ask your fishmonger if you can smell before you buy. It should smell fresh, like the ocean on a spring morning — never like the tidal flats on an August afternoon. If you're buying a whole fish, the eyes should be clear, not cloudy, and the fish should have tightly closed, shiny scales.

Cold Cuts. Shop for deli meats at the deli counter. Use sliced fresh turkey breast or roast beef for your sandwiches, not prepackaged versions stuffed with salt and preservatives.

Olive Oil. Olive oil should taste like, well, olives. There are plenty of good extra-virgin brands available in the grocery store, such as Colavita or Filippo Berio. Or go for one of the luscious new high-end bottlings from places like O & Co.

Vinegars. Use balsamic vinegar when you can – it's light and fruity. Look for Colavita Aged Balsamic, or indulge in a boutique bottling of syrupy balsamic to drizzle over salads or steamed vegetables.

Chocolate. Chocolate is never just chocolate. Some brands are cut with shortening. If you're going to splurge on chocolate, don't you want the very best? For baking, use Scharffen Berger, available in the baking aisle; or Lindt bars, often in the candy aisle.

Posted by HoodiaPharm HungerAway :: 9:05 AM :: 0 comments

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30 Minute Circuit Training

You’ve all seen them, the 30-minute workouts practically at every corner of our streets. The claims and hype on television that you can get the results you desire in 30 minutes, three times a week. Does it really work?

You bet it does, especially for the beginning exerciser or the individual who hasn’t worked out in a very long time. If you are new to exercise, those traditional gyms or recreation centers can be very intimidating. Places like Curves and just-for-men exercise gyms offer the client a safe, efficient and effective workout for men and women of all ages and fitness levels in one convenient location. When the 30-minute gyms are located in your own neighborhood, you will have developed the discipline to workout three times a week or more. Why does it work? Because it’s there!

Science has proven the 30-minute workout is effective, and you will see results with the hydraulic resistance machines, which incorporate aerobic exercise, strength training and stretching for a complete workout. Researchers found that during the 30-minute workouts, women and men averaged about 65 percent of their heart rate maximum which is plenty to improve cardiovascular fitness, but not so strenuous as to discourage women and men from coming back. They also increased muscular strength.

Depending on your fitness level, these 30-minute workouts can burn 164 calories to 522 calories per 30 minutes. It varies with each individual. The studies also found that sedentary and overweight women who followed the workouts for a period of 14 weeks raised their resting metabolic rate by as much as 400 kcals/day. They reduced their weight by an average of 14 pounds and lost an average of two inches from their hips and three inches from their waists while showing a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity. These are impressive statistics that show that they really do work!

Posted by HoodiaPharm HungerAway :: 8:17 AM :: 0 comments

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Eat Your Fruits and Vegetables!

"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

What does "plenty" mean? More than most Americans consume. If you don't count potatoes - which should be considered a starch rather than a vegetable - the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day, depending on one's caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn't always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5-A-Day message (now quietly changing to Eat 5 to 9 A Day) seen in produce aisles, magazine ads, and schools is supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart. So, do your heart good, and get all of your servings per day. Not only will you lose weight, you'll also add more years to your life!

Posted by HoodiaPharm HungerAway :: 7:36 AM :: 0 comments

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