This is a blog that many people can relate to. Here we will give you all the latest weight loss solutions as well as health tips, diet tips, and the real facts on how to lose weight the healthy way.
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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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"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 ::
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For hard to please children, this may be the perfect solution! They are tasty and tender without the stigma associated with bland and tough pork chops :)
Ingredients
15 oz. lean, boneless pork chop 2 tsp. canola oil 2 bell peppers 1/4 cup water 1 Tbsp. brown sugar 2 Tbsp. rice vinegar 4 tsp. light soy sauce 2 1/2 tsp. cornstarch 1 cup pineapple chunks
Directions 1. Rinse, dry and trim pork chops of all visible fat.
2. Heat oil in nonstick skillet to medium high, and brown chops about 8 to 10 minutes on each side. Remove from skillet and keep warm.
3. Rinse and vertically slice peppers. Combine water, sugar, vinegar and soy sauce with cornstarch; set aside. In same skillet, stir fry peppers two to three minutes. Add sauce mixture with pineapple chunks (including juice) and cook about six to eight minutes, until sauce begins to thicken. Add chops back and simmer for five more minutes.
4. Serve!
Makes four servings (serving size: 1 chop with sauce). Nutritional values per serving: 260 calories, 9g fat (3.0g sat), 24g protein, 17g carbohydrate, 2g fiber, 60mg cholesterol, 190mg sodium and 11g sugar.
Posted by HoodiaPharm HungerAway ::
6:54 AM ::
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Look out! You are being followed. In the mornings, when you’re minding your own business, eating your Puffy Pops cereal, it’s there. Somewhere lurking in the offerings of that all-you-can-eat Chinese buffet, it lingers. When you’re sipping on your favorite sports drink, it lies in wait. As you reach for a handful of buttered popcorn, a soft pretzel and a large soda, you guessed it - it’s there.
No matter where you turn, day or night, rain or shine, it can worm its way into your life and leave you thirsty for more. It’s salt and there’s really no way to keep it from infiltrating your diet and your life. Unless you pay careful attention.
If you’re like most people, chances are you’re consuming far too much sodium. Unfortunately, most of the convenient, pre-packaged or frozen foods that you grab contain obscene amounts of salt. This leads to overeating, not to mention the health problems that accompany a diet high in salt.
The best safeguard against consuming too much is to read the labels and become aware. That means avoiding foods that are high in sodium. You can dramatically reduce the amount of salt you intake by making minor modifications to your every day diet.
Here’s a list of the top 10 biggest offenders. These sneaky, salt-loaded foods will put you over the top for daily sodium requirements.
1. Salted Pretzels
2. Salted Nuts
3. Potato Chips
4. Processed Cheese
5. Soy Sauce
6. Beef Jerky
7. Ham, Hot Dogs
8. Canned Soups
9. Frozen Meals
10. Salad Dressings
Posted by HoodiaPharm HungerAway ::
9:21 AM ::
0 comments
Children are hard to please when it comes to eat. Don't throw in the towel though and assume they will always be screaming for junk food. It's never too late to turn the tide and get our children on the right path. You know what you shouldn't feed your kids (doughnuts, french fries, candy, soda, etc...) Now it's time to learn what you should be feeding them.
Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers quick energy for busy kids with its carb load and fiber count.
Eggs: Eggs are a great source of protein and a host of other nutrients, including the B vitamins, vitamin E and zinc to name a few. The American Heart Association's Guidelines have changed and an egg a day (for adults) is OK now. For kids? Well, they didn't say so use your own good judgment.
Nuts: Nut butters are great fast foods for kids. Kids need the fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be OK (but definitely check with your doctor first). Almond butter is always a favorite.
Yogurt: Kick your child's milk consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health... especially if your child has been on antibiotics. Watch it on the sugar content, though. A better idea is to buy plain yogurt and sweeten it yourself with fresh fruit.
Melons: Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they're plentiful and in season.
Broccoli: Kids like to call broccoli "trees" and sometimes you can get picky kids to eat trees rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids because of its calcium content and a whole host of other nutrients, such as potassium, beta-carotene, and B vitamins this vegetable contains.
Sweet potatoes: Sweet potatoes contain 30mg beta-carotene per cup. It would take 23 cups of broccoli to get that same amount! And with 3 grams of fiber per serving, sweet potatoes deserve a place at the table.
Protein: One size does not fit all when it comes to protein. The fact is growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, or meat, fish or poultry.
Whole Wheat: The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Don't shortchange your kids with the white stuff.
Orange Juice: Kids generally drink too much juice, however, that doesn't mean they should never drink juice. Just don't give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too - it's great stuff in moderation.
Posted by HoodiaPharm HungerAway ::
8:56 AM ::
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Don’t be fooled. Although small in size and delicate in nature, California apricots pack a powerful nutritional punch.
An excellent source of beta-carotene (Vitamin A), California apricots also provide Vitamin C, iron, potassium, and fiber among other nutrients. Plus, California apricots are versatile and mildly sweet, making them a smart choice for adding important vitamins and extra flavor to a healthy diet.
Beta-carotene, a member of the anti-oxidant family, is believed to play a critical role in fighting disease. California apricots are a premium source of beta-carotene with just three fresh apricots containing about 30 percent of the recommended daily amount.
Vitamin A The beta-carotene in apricots is converted to Vitamin A in the body. This nutrient helps protect the eyes and keep the skin, hair, gums and various glands healthy. It also helps build bones and teeth. Plus, research shows that Vitamin A helps to fight infection by maintaining strong immunity. For this reason, researchers are looking to apricots as a valuable source of beta-carotene’s healing power. Note: beta-carotene is often called Vitamin A on food labels.
A Strong Anti-Oxidant Team The unique mix of compounds found in apricots also makes this fruit a good choice for helping to fight heart disease. Along with beta-carotene, apricots contain the other powerful anti-oxidants, Vitamin C and lycopene. Combined, these compounds help protect against cancer, heart disease and stroke.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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Since the fish you find at your local supermarket are unbelievable this time of year, here is another great recipe using my personal favorite - Tuna. Tuna is really tasty when grilled, and this fabulous marinade enhances the flavor even more. Soy sauce, fresh ginger, rice wine, garlic and oil are poured over fresh tuna steaks and left to marinate briefly in the fridge.
Grilled Tuna Teriyaki
Serves 4 Prep time: 15 minutes Cook time: 10 minutes Total time: 55 minutes Calories: 212.12 Calories from Fat: N/A Total Fat: 5.07 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 0.65 g Dietary Fiber: N/A Sugars: N/A Protein: 39.93 g Vitamin A: N/A Vitamin C: N/A
Directions 1. In a shallow dish, combine soy sauce, rice wine, garlic, and ginger. Place tuna in the marinade, and turn to coat. Cover, and refrigerate for at least 30 minutes. 2. Preheat grill for medium-high heat, and lightly oil grate. 3. Discard the marinade, and pat tuna steaks dry with paper towels. Brush both sides with oil. 4. Place tuna steaks on the grill. Cook for approximately 3 minutes on each side, or to your desired doneness.
Posted by HoodiaPharm HungerAway ::
5:23 AM ::
0 comments
Tuesday, July 10, 2007
Be Consistent With Your Exercise!
All too often, we go through life, stumbling down the road of good intentions. We intend to get in that workout today. We may intend to begin an exercise program. Intentions, alone, are not enough! As the Nike ad states: JUST DO IT! And, do it with consistency!
Exercising consistently has many benefits. And, knowledge of those benefits may be used to motivate you to exercise consistently! It's a continuous cycle. First, become aware of the benefits of exercise. Next, use that knowledge to inspire you to begin an exercise program. Stick with that exercise program on a consistent basis and reap the rewards of those benefits. Experiencing the benefits firsthand will motivate you to continue to exercise consistently.
What are some of the benefits of consistent exercise?
One of the major benefits is the development of a healthy lifestyle, which can lead to good health and add vitality to your life, as you grow older. Consistency in exercise becomes a habit--a normal part of your everyday life. With regularity, exercise can produce good physical fitness, help you control your weight, and provide you with more energy.
Regular exercise may lead you to develop healthier eating habits, as well. (All that exercise could cause you to rethink consuming those chocolate chip cookies. And, it may be that regular exercise will simply diminish your craving for junk foods, altogether!)
Another benefit that may be derived from exercising consistently is improved quality of sleep. In fact, eventually, your body may require less sleep, as a result of regular exercise.
Consistent exercise improves mental alertness.
When you work out consistently, you'll find yourself looking forward to having that time to yourself...time to think or meditate or release a some stress as you exercise.
As a result of getting into good physical shape, you'll feel more confident about yourself. You'll be able to join in on activities that require energy, flexibility, and stamina.
Posted by HoodiaPharm HungerAway ::
9:19 AM ::
1 comments
Who would have thought bananas could be that healthy for you? Well they are for many reasons! Because of their impressive potassium content, bananas are highly recommended by doctors for patients whose potassium is low. One large banana, about 9 inches in length, packs 602 mg of potassium and only carries 140 calories. That same large banana even has 2 grams of protein and 4 grams of fiber. No wonder the banana was considered an important food to boost the health of malnourished children! Those reducing sodium in their diets can't go wrong with a banana with its mere 2 mgs of sodium. For the carbohydrate counters there are 36 grams of carbs in a large banana.
Vitamins and minerals are abundant in the banana, offering 123 I.U. of vitamin A for the large size. A full range of B vitamins are present with .07 mg of Thiamine, .15 mg of Riboflavin, .82 mg Niacin, .88 mg vitamin B6, and 29 mcg of Folic Acid. There are even 13.8 mg of vitamin C. On the mineral scale Calcium counts in at 9.2 mg, Magnesium 44.1 mg, with trace amounts of iron and zinc.
Putting all of the nutritional figures together clearly shows the banana is among the healthiest of fruits. The plantain, when cooked, rates slightly higher on the nutritional scale in vitamins and minerals but similar to the banana in protein and fiber content.
Posted by HoodiaPharm HungerAway ::
8:25 AM ::
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How many of you have been writing about your weight loss journey in your HungerAway dietary journal? What? How many?
Oh I don't think so! We need to get moving here! So much of a part of losing weight is figuring out WHY you eat. Are you an emotional eater? Most people that are overweight can say that yes, indeed they are emotional eaters. They eat when they are sad, when they are angry, and even when they are happy.
How many of us "celebrate" a promotion, a great day at school, or even a nice sunny day by going out to eat because it makes you happy. Sure, eating makes you happy. But does the weight gain that goes along with it make you happy as well?
By using the dietary journal found HERE you can write down all of your innermost thoughts and feelings when you are eating. Eventually you will start to notice a trend on why you eat and what type of food. Are you more of a "let's bake cookies" kind of person when you're sad, or are you a "let's raid the refrigerator" kind of person. Maybe you are like me and go out to eat a lot when you are sad of lonely. Either way, get to the root of the problem before your weight gets the best of you!
Posted by HoodiaPharm HungerAway ::
7:32 AM ::
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If you need to add some spice to your life, here's a great recipe for salmon fillet that is overflowing with flavor. We think you'll be hooked :)
Chili Salmon With Salsa
Ingredients
5 oz. salmon fillet 1/4 tsp. cumin 1/2 tsp. chili powder 1 Italian plum tomato 1/2 cup chopped or sliced cucumber 1/4 small red onion 2 Tbsp. fresh cilantro (coriander) 1/4 bell pepper 1 Tbsp. fresh lemon juice
Directions
Preheat oven to 400 degrees. Coat a baking sheet with cooking spray. Rinse and pat dry the salmon. In a small bowl whisk together half of the lemon juice with the cumin and chili powder until well blended. Coat both sides of the salmon with the lemon juice mixture. Place salmon on baking sheet and bake for about 4 to 5 minutes per side until cooked through and it is opaque.
Rinse and chop the tomato, cucumber, red onion, pepper and cilantro. To make salsa, combine all vegetables in a bowl with the remaining lemon juice. Cover and let stand 5 to 10 minutes for flavors to blend. Serve salmon topped with salsa.
Makes one serving. Nutritional values per serving: 302 calories, 16g fat (3g sat.), 85mg cholesterol, 105mg sodium, 3g dietary fiber, 4g sugar and 30g protein.
This recipe is:
low in sodium (approximately 800 milligrams or less of sodium). low in cholesterol (approximately 100 milligrams or less of cholesterol).
Posted by HoodiaPharm HungerAway ::
7:10 AM ::
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So, you work in a tiny 3 by 4 cubicle that you call your office? Well, you are certainly not alone. Many people feel like prisoners off their job every single day, so it is only fitting that hundreds of people are put together in their tiny "cells" to work the day away. How can you combat the constant sitting and typing of the day, so that you can not only get your exercise in, but make yourself feel more alive? Well, follow these tips of course!
Cardio: As you are seated in your chair, pump both arms up over head for 30 seconds, then rapidly alternate tapping your feet on the floor (via football drill) for 30 seconds. Repeat that series 3 – 5 times to get your heart rate pumping.
Quads: Sitting towards the back of your chair, lift one leg up off the chair, extend your foot straight out so that your leg is extended, hold it out for two seconds contracting your quadriceps, lower your foot down stopping just short of hitting the floor and repeat 15 times before switching to the other side.
Chest, Shoulders, Triceps: Roll up onto your toes then place both hands onto the arms on your chair. Slowly lift your bottom up off of the chair then lower down towards the seat stopping just short of hitting the seat, lift half way back up, lower down towards the seat again and then push up away from the seat back. Repeat 15 times.
Back & Biceps: Sitting in a chair with wheels, place both hands on your desk in front of you about shoulder width apart and grip onto your desk top with your thumb on the bottom and fingers on the top. Slowly push yourself away from your desk letting your chair roll back. Keep extending until your head is between your arms looking down at the floor. Then pull yourself all the way in until your belly touches the desk. Repeat 15 times
Hamstrings: Sit on the edge of your chair with wheels, facing your desk. Place your heels on the floor in front of you. Push away from your desk with your heels and let your chair roll back. Then dig your heels into the floor and pull your body towards the desk. Repeat 15 times
Posted by HoodiaPharm HungerAway ::
11:16 AM ::
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Ah, the perfect body is much like the light at the end of the tunnel, or the pot of gold at the end of the rainbow. It is the proverbial saying that you know people use to make a point, but obviously there isn't any truth to it. Or is there?
Could there be such a thing as a perfect body? Well, you may say so... in fact you may see someone and say "Wow, they have a perfect body", but do you think that they think they have a perfect body? No! Of course not. There isn't one person in the world that can honestly look at themselves and think they have a perfect body. They will always find one flaw, one scar, one bulge of almost invisible fat, one wrinkle, or one mole they don't like and wish they could do something about. That is the fact of life, and it really isn't going to change no matter how you try to "perfect" your body.
So, why don't you just accept the fact that perfect to you might not be perfect to someone else, or vice versa... perfect to someone else might not be perfect to you. Take the time to decide what YOUR perfect body is, whether it is actually perfect or not. Maybe perfect to you would be a size 10. Perhaps, your pefect weight is 150 instead of 105. Take what you have and LOVE it! That is the most perfect body, one that you can look at and really say "Wow, I look good!"
Posted by HoodiaPharm HungerAway ::
7:55 AM ::
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When we think of getting in top shape we often give up before we start, because we imagine having to be a fitness fanatic. Most of us are busy making a living, fulfilling family obligations, and actually finding some leisure time. This leaves you with minutes, not hours that you think, a day to get and stay in shape.
The key is efficiency. By investing 15 minutes of your time daily you can transform your body in just a few short weeks. The secret is working out with weights. No heavy lifting is needed. You can use weights that you can easily handle–inexpensive hand-held "dumbbells" that are used at home.
Do 3 exercises per body part (3 sets each). Since your rests are very short, your 15 minute workout is worth an hour. How so? For example, on your first workout day, you'll be working your chest, shoulders, biceps and triceps.
For chest you will do flat dumbbell presses and flies, and cross bench pullovers, three sets each (a set is a group of repetitions.) That is a total of 9 sets. You will do an additional 9 sets for each of the other three body parts that day– another 27 sets in total. Added up, that's 36 sets in all. If you do the math, since each set takes about 20 seconds, that's 720 seconds–or twelve minutes in all. But what about the rests. You get only a 15 second rest after every three sets– so you rest 12 times, or 360 seconds, which is 3 minutes. Added up the total workout is 15 minutes.
An ordinary workout that seeks to build bulky asks you to rest at least a minute after each set. That would mean 36 minutes of resting time. When you add the 33 minutes (you did rest 3 minutes) to your workout, you have a 48 minute workout that you do in only 15 minutes.
What's the catch? You can't get big hulky muscles–the Arnold kind. But what you do get is a lean, DEFINED, toned body–what I call "feminine muscularity". In addition, after 12 weeks of working out, your muscles will increase your metabolism, so you can eat 15% more than before without getting fat.
You will be exercising one half of your body one day, the other half the next, and then you will repeat one or two more times during the week. We've already discussed your day one workout. Day two will be back, abdominal, thighs and butt.
Posted by HoodiaPharm HungerAway ::
7:12 AM ::
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Directions 1. Boil and mash potatoes. Puree in a blender, and set aside. 2. In large pot, dissolve bouillon in water following the directions on the package. 3. Add asparagus spears, and stir until spears are dissolved. Stir in the potatoes. Season with fennel seeds and pepper to taste. Garnish with fennel greenery if desired. Serve hot.
Posted by HoodiaPharm HungerAway ::
6:36 AM ::
0 comments
Plopping on the couch together after a hard day at work sure is cozy. But there's another way to unwind that can improve your relationship and your well-being.
It's called "tandem exercise," and it offers a mutually enjoyable way to increase your fitness level and lose weight, too.
Being active with your partner creates an opportunity to have fun together, reduce stress and develop fitness and good health. A marriage grows when partners enjoy similar interests. Exercise together, and you can motivate and encourage one another without feeling guilty that you're taking time away from your family to include exercise in your life.
Sold on the idea? Then follow our guide to tandem exercise: Class Act Join the same fitness class, such as step aerobics, kickboxing or toning, then go home and relax together. If you don't like the same classes, at least try to schedule your workouts for the same time period.
Recapture your honeymoon. Pursue an outdoor sport in a romantic location. Jog or hike a trail through the woods, ski or snow-shoe at the resort where you fell in love, go bicycling or inline skating at a scenic park, or hold hands while ice skating. Romancing while whittling down your waistline is a great combination.
Let's play catch. Riding a stationary bike while playing catch together with a medicine ball is great for burning calories and developing cardiovascular fitness as well as hand/eye coordination. Working out to music can also be lots of fun—you get so in synch you almost feel like you're dancing.
Team Spirit Playing on opposing sports teams promotes healthy competition, while playing on the same team engenders cooperation. On days when you're not in the mood, your partner will push you and spur you on.
Posted by HoodiaPharm HungerAway ::
8:30 AM ::
0 comments
Study after study shows that a calcium-rich diet not only builds strong bones and teeth, but also may help prevent osteoporosis, reduce the risk of colon cancer, control blood pressure, ease PMS and calm your nerves. The latest research shows it may also be a serious fat-burner. Are you getting enough of this essential mineral?
Dairy foods are high in calcium, but they can be high in saturated fat and calories. Always look at calcium versus calories. Compare the amount of calcium you’re getting to the number of calories in a serving of food.
Skim milk is always going to be one of your best sources. It contains 300mg of calcium and only 85 calories. Look for foods that list the calcium amount on the label of 20 percent to 30 percent of the recommended daily allowance, whenever possible.
Here is a list of foods below that can help you meet your dietary calcium quota. While many Americans think "dairy products equal calcium," there are also some noted plant-based foods and fatty fish that also contain good sources of the mineral.
1. Nonfat milk: One cup of nonfat (skim milk or fat-free) milk provides 306 milligrams of calcium, is low in calories and loaded with essential vitamins and minerals, including vitamin D, which boosts the absorption of calcium. Instead of reaching for can of sugar-laden soda, try an ice-cold glass of chocolate-flavored milk.
2. Ricotta Cheese: One cup of part-skim ricotta cheese delivers 669 milligrams of calcium, more than either cottage cheese or milk. At 336 calories per cup, it’s still a great calcium choice. This fresh, soft, snowy-white cheese has a mild, slightly sweet flavor and is low in fat and sodium. Make lasagna, cheesecake and other desserts with it. It also makes a good substitute for cottage cheese, which has only 156 milligrams of calcium per cup.
3. Yogurt: Plain yogurt made with skim milk has 488 milligrams of calcium and 137 calories per 8-ounce serving. Top with fresh fruit, sweeten with a little honey and you’ve got a perfect afternoon snack.
4. Calcium-Fortified Soymilk: One 8-ounce glass of calcium-fortified soymilk contains approximately 300 milligrams of calcium and has 130 calories per cup, which is comparable to dairy milk. It’s also low in fat and is dairy, lactose and cholesterol-free. Pour soymilk on your breakfast cereal, make creamy soups with it, or enjoy a soothing cup of warm vanilla soymilk before bedtime.
5. Tofu: Easy to digest and high in protein, a one-half cup of firm tofu prepared with calcium sulfate and magnesium chloride (nigari) provides 253 milligrams of calcium and only 88 calories. Tofu contains little fat and sodium and no cholesterol. Add it to stir-fries, soup, noodle dishes and salads. Tofu has a bland flavor, but it absorbs flavors from other ingredients.
6. Spinach: One cup is of Popeye’s favorite cooked is only 41 calories and gives you 245 milligrams of bone-building calcium. Spinach is great in soups. You can mix it in a fresh salad for a light dinner. Other dark leafy greens such as kale, turnips, and collard greens are also high in calcium.
7. Sardines: A 3.75-ounce serving of canned sardines with bones gives you 191 calories and 351 milligrams of calcium. This tasty, little salt-water fish is a special ingredient in tangy pasta sauces. Use it to spice up spreads, dips and dressings. Salmon is also a good source of calcium.
8. Swiss cheese: What’s more delicious than a slice of fresh, creamy Baby Swiss cheese for a slightly nutty and sweet, melt-in-your-mouth treat? No need to feel guilty when you eat it in moderation. One ounce of Swiss cheese provides 204 milligrams of calcium. It also contains 108 calories and 5 grams of saturated fat, so portion control is important. Mozzarella, Parmesan and cheddar are also good choices. Cut calories and fat by using reduced-fat versions of your favorite cheese.
9. Legumes: Rich in protein, carbohydrates, foliate and fiber, legumes, or dried beans, are also quality sources of calcium. A one-cup serving of small white beans has 191 milligrams of calcium and 307 calories. Soybeans and navy beans are other good choices.
10. Almonds: A one-ounce (23 nuts) serving of these heart-healthy nuts provides 70 milligrams of calcium, 164 calories and 50 percent of the RDA for vitamin E. Almonds are cholesterol-free, low in saturated fat and high in monounsaturated fat, the "good" fat that can help lower your "bad" cholesterol. Brazil nuts, sesame seeds, and walnuts also provide a good dose of calcium.
Posted by HoodiaPharm HungerAway ::
7:53 AM ::
0 comments
Ingredients 1 medium zucchini 1 tsp fresh lemon juice 1/8 tsp table salt 1 piece corn on the cob, shucked 1 medium tomato(es), coarsely chopped 1 Tbsp red onion(s), coarsely chopped 3 Tbsp low-fat vinaigrette 1 small wheat pita(s), pocketless
Instructions Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons. With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels.
Cut kernels from corn and place in microwave-safe bowl. Microwave corn kernels on high for 1 minute just to remove 'rawness' (corn should still be crisp). Gently combine corn, tomato, onion and half of vinaigrette.
Toast pita bread and cut into bite-size triangles. To serve, mound zucchini and pita triangles on each serving plate; top with corn mixture. Drizzle remaining vinaigrette over salad and serve.
Posted by HoodiaPharm HungerAway ::
7:12 AM ::
0 comments
Thursday, July 5, 2007
10 Tips For Vacationing At Home
You don't have to leave town to have an active vacation. There are plenty of active and healthy things to do with your family without taking an expensive vacation. Here are 10 ways to liven up your leisure time at home (or at least in the neighborhood).
Check into adult swim hours at your local pool. Hit the water and swim some laps.
Instead of climbing the walls at home, literally climb the walls—at a local rock-climbing gym.
Dust off your bike and cycle through your neighborhood.
Grab a partner and visit the public tennis courts or golf course; forgoing the golf cart, of course.
Take a walking tour of your town's business and shopping area.
Put on a pair of in-line skates and do some laps in the park.
Head for the local bowling alley or ice rink for an hour or two.
Move your weight-training and calisthenics exercises into the backyard.
Find some empty bleachers at a local school and do some open-air stair climbing.
Set up a croquet set, basketball hoop or volleyball net in your yard and challenge your kids to a game.
Posted by HoodiaPharm HungerAway ::
10:44 AM ::
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Just about any vacation can be turned into active travel. Whether you'll be touring a city or hitting the beach, here are a few ways to make your trip a fitness opportunity. See the sights. There's no better way to see a city than to walk its streets. Rather than hopping on a tour bus, buy a good street map and explore on foot. Chances are you'll put in several miles a day. Another option is to sign up for an organized walking tour. The Earth Is Yours Walking Tours in Illinois offers active walking vacations in areas of natural beauty in the U.S., Mexico and New Zealand.
Beach hop. The beach offers loads of opportunities for activity. Bring along a Frisbee or paddle game, rent kayaks or rowboats, play volleyball, swim or body surf, take walks along the shore (walking in soft sand helps tone leg muscles). Even digging in the sand and building castles with the kids will burn extra calories and is a lot healthier than plopping down under an umbrella all day.
Park yourself. Our country's treasures—national and state parks—are best explored on foot. Hiking or backpacking, whether on flat paths or graded switchbacks, will give you a workout while letting you enjoy beautiful natural sights. Some parks offer horseback riding, which helps tone the thighs and buttocks. Others also offer hut-to-hut hiking: Each night brings a different accommodation, but you've got to trek your way there first. Contact your travel agent for more information.
Take an adventure trip. For just about every adventure activity, there are outfitters ready and willing to guide you. Some guided trips to consider looking into: Canoeing, white-water rafting, cycling, mountain biking, kayaking, rock climbing, hiking and walking. The Sierra Club (sierraclub.org) offers a wide variety of outings and activities, some especially designed for parents and children.
Posted by HoodiaPharm HungerAway ::
7:23 AM ::
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Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease, can help you burn fat and lose weight. Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for you thighs (quads), and on level ground, your abdominals and lower back get a workout.
Walk anywhere you like, whether it's indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
You can try parking your car farther away from your destination than you need to. Walk to work, or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
Start with a half-mile walk, three to four times a week. If you've been inactive, 15 minutes of walking may be plenty for your first few weeks. (It's a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on wet sand.
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
Posted by HoodiaPharm HungerAway ::
5:27 AM ::
0 comments
Today, instead of a meal, we're going to inform you of the latest in protein drinks...
Tomato Rejuvenator Protein Drink
Research has shown that a diet rich in tomato products is associated with a reduced risk of certain types of cancers. This yummy, refreshing drink includes raw carrots (an excellent source of vitamin A and potassium), celery (vitamin C, potassium and calcium), protein powder and a splash of hot sauce for zest.
1 1/2 scoops plain (unsweetened) protein powder 1 1/4 cups low-sodium tomato juice 1/2 large celery stalk 1/2 medium carrot 1/4 tsp. hot sauce 3 ice cubes
Directions
Combine all ingredients in a blender and process until smooth. Serve.
Makes 1 serving. Nutritional values per serving: 200 calories, 2g fat (0g sat), 23g protein, 22g carbohydrate, 5g fiber, 0mg cholesterol, 429mg sodium and 15g sugar.
Posted by HoodiaPharm HungerAway ::
4:53 AM ::
0 comments
The best place to learn correct portion sizes is at home. The more familiar you are with adequate portion sizes there, the easier it is to estimate portion sizes when you're eating out.
Here's how to set up your home environment:
Keep measuring tools handy. Set up your cooking/eating area so that measuring tools are easily available and in plain sight. Place measuring cups in the silverware drawer as a reminder to check portions now and then!
Measure liquid and solids differently. There are different measuring systems for liquids and solids (i.e. for solids, 16 ounces equals one pound, and with liquids eight fluid ounces equals one fluid cup). The best tool for solid measure is a food scale or baking/dry measuring cups. For liquid measure, a clear glass or plastic measuring cup with cup- and fluid ounce-markings on the side gives additional room at the top so liquids won't spill over.
Measure accurately. Whether you're using a tablespoon or cup, it should be leveled off. And the best measuring spoons and cups are ones that can be squared off for easy leveling.
Note the actual size of your dinnerware and cups. Figure out what correct servings (for example, a three-ounce piece of chicken next to a one-cup serving of spinach) look like on your plates. Tip: If you have a smaller plate such as a salad or dessert plate, using it instead of a larger dinner plate might make you feel as if you're having more food.
Store foods in individual serving sizes. After you buy bulk-size packages of food, portion out correct serving sizes. For example, if you purchase an extra large bag of pretzels, use plastic baggies to portion it into single servings. The same goes for large packages of poultry and meat – divide it into single servings right away for easy cooking or freezing.
Check the actual serving size. When eating packaged foods or drinks, be aware that a package or bottle probably contains more than one serving, perhaps more than two. When cooking from recipes, be mindful of serving sizes and how many servings a recipe actually makes.
Posted by HoodiaPharm HungerAway ::
10:14 AM ::
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If you haven't been to the gym for a while (like, say, since high school PE), you might think that today's fitness centers are intimidating bastions of highly-toned people who all know exactly what they're doing. In reality, gyms welcome people of all skill levels, with a variety of memberships available to accommodate them. You'll be making a commitment to your health, receiving encouragement and professional guidance, and best of all, seeing results in your body and mind.
There are certain must-haves for any gym workout: sneakers, comfortable workout clothes, a towel, a water bottle, and a lock for your locker; ladies, don't forget a sports bra (or two, if you need the support). Beyond that, it's up to you. You might want to pack a healthy snack for afterwards, an mp3 player, or even our printable workout sheet and a pen to record your workouts. Some gyms charge for things like "towel rental," in which case you'll need a little cash. Another possible bring-along: your kids—but only if the gym offers babysitting. Leave home valuables of any kind as well as your cell phone, unless it stays in your locker with the ringer off.
Basic Gym Etiquette
Many gyms have behavioral guidelines posted, but in case yours doesn't here are the essentials:
Be aware of personal hygiene—if you're prone to body odor, do something about it.
Always carry a towel, and wipe down any machine or bench when you're done using it.
If you're taking a class for the first time, arrive early and introduce yourself to the instructor, then claim a space towards the back so you can learn from others (the front rows are usually for those who know the routines).
At peak hours, there may be time limits for cardio equipment—check at the front desk.
On strength-training machines, most people will "work in" with you—taking turns between sets—just be sure to ask first, wipe up after yourself, and re-set the weight to zero each time.
If you see someone you know, it's fine to pause for a moment (provided he or she wants to, of course), but be sure not to hog any equipment while you schmooze.
Mirrors are for checking your form, not for checking yourself out.
In the locker room, let modesty be your guide. You may be comfortable walking around naked, but don't assume that anyone wants to chat unless you're wearing a towel!
Posted by HoodiaPharm HungerAway ::
8:22 AM ::
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Here is a tomato based chicken chili with extra cumin. This recipe is VERY hot.
Serves 15 Prep time: 30 minutes Cook time: 75 minutes Total time: 105 minutes Calories: 168.42 Calories from Fat: N/A Total Fat: 4.16 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 19.75 g Dietary Fiber: N/A Sugars: N/A Protein: 12.99 g Vitamin A: N/A Vitamin C: N/A
Ingredients 2 (10 ounce) cans chunk chicken, undrained 2 (16 ounce) cans chili beans, drained 3 (14.5 ounce) cans Mexican-style stewed tomatoes 1 (12 ounce) jar sliced jalapeno peppers 1 large onion, chopped 2 large green bell peppers, seeded and chopped 1.5 tablespoons chili powder 2 tablespoons ground cumin 10 cups water, or as needed 1 (14.5 ounce) can chicken broth 1 pinch salt to taste
Directions 1. In a large stockpot, combine the chicken, chili beans, tomatoes, jalapenos, onion, and green bell pepper. Season with chili powder and cumin. Pour in the chicken broth and enough water to cover the ingredients. Stir well, and bring to a boil. Reduce heat.
Posted by HoodiaPharm HungerAway ::
6:47 AM ::
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A good understanding of nutrition and how to use the information will be extremely rewarding for anyone. We can hopefully prevent disease and fight infection utilizing a powerful medicine - the food you eat. Using nutrition and supplementing your diet is the key to fat loss and muscle gain. Have a look at these nutritional secrets and discover how to stay disease free, feel great, look good and live longer.
How Much Protein Do I Need? Protein is a normal part of out diet; a nutrient widely distributed among animal and plant foods, and it plays many essential roles in the body. Dietary protein has two possible fates; it can be either used in growth and repair or burned for energy, such as carbohydrate and fat. Sedentary person: 0.75 grams/lb/day, Recreational athlete: 1.00 grams/lb/day, Serious athlete: 2.00 grams/lb/day.
Protein Cycling. Since strength training greatly increases the rate at which protein is broken down in the body, it follows that 0.75 grams per pound is inadequate. On the other hand to increase the intake of protein to say, 3 grams per pound straight away would trigger mechanisms to eliminate the excess protein. One way to overcome this is to increase the protein in steps until a maximum efficiency point is reached and then it is drastically reduced. This obliges the body to compensate by increasing the efficiency for the absorption of protein and amino acids.
Why Carbohydrates? Carbohydrates supply energy to out body, fibre for prevention against disease and taste and texture to food, they are found in cereals, potatoes, fruits and vegetables. Recommended: 4 to 12 grams/lb/day. Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.
It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured. This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, as indicted by elevated blood glucose. The slower the rate of blood glucose increases the lower the GI.
Super Foods. In the food industry, super-foods are called "functional foods." These foods provide a health benefit beyond the simple provision of nutrients or energy, and usually target a specific disease or condition. In most cases, media headlines about the disease-fighting capacity of foods are hyped up versions of current research reality.
Vitamins and Minerals - In general an adequate intake of vitamin and minerals can be achieved with a balanced diet. However, there may be a strong rationale for supplementation in specific nutrients.
Herbals - The latest herbal super-stars include Echinacea, gingko, and St. John's Wart. They don't pitch themselves as lifesavers, but more as life-maximizes, helping you to get through the day with less disruption from colds, memory failures, blue moods, and more.
Posted by HoodiaPharm HungerAway ::
6:19 AM ::
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Tuesday, July 3, 2007
6 Weight Watcher Treats That Are Good For You
Nowadays, many people are joining Weight Watchers and losing weight, including me! There are some great treats that can keep you on your diet AND are low in points. They taste delicious (I know, I tried them), and they fit right into your everyday eating.
Weight Watchers Frozen Novelties Just in time for the hotter weather, new flavors of the 6-ounce ice cream cup have been launched: Chocolate Chip Cookie Dough (POINTS value of 2), Chocolate Fudge Brownie (POINTS value of 2), Mint Chocolate Chip (POINTS value of 2) and Turtle Sundae (POINTS value of 3)
Hershey's Antioxidant Milk Chocolate and Extra Dark Pure Dark Chocolate Milk chocolate lovers will feel virtuous about their indulgence while enjoying this antioxidant-rich product. The dark chocolate tasters loved the taste and texture, but we all raved about Hershey's individually wrapped squares—at just a POINTS value of 1 per square. Each 4.2-ounce pouch contains 12-15 servings.
Hostess 100-Calorie Packs Hostess took your favorite cupcakes and shrunk them into a portion-controlled 3-pack serving. New flavors: chocolate cake with chocolate icing and cream filling (POINTS value of 1), golden cake with chocolate icing and cream filling (POINTS value of 2), carrot cake with cream cheese icing and cream filling (POINTS value of 2)
Weight Watchers Caramel Snack Cakes These individually wrapped sweet cakes have a rich caramel flavor. (POINTS value of 1 per cake)
Jell-O Sugar Free Pudding Snacks This rich, creamy pudding now comes in three new flavors: Dulce de Leche, Mochaccino , and Chocolate Mint— all with a POINTS value of 1.
Kozy Shack® No Sugar Added Pudding The new Apple Pie à la Mode flavor is a vanilla pudding chockfull of apples in a cinnamon sauce. (POINTS value of 1)
Posted by HoodiaPharm HungerAway ::
12:08 PM ::
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Introducing the secret ingredient in low-fat eating, it’s called fashion. That’s right, fashion, and it’s time to reveal how it can work for you.
Imagine for a moment if every time you slipped into an outfit you automatically looked younger and thinner. Chances are your closet would become your new best friend. Well, guess what, when it comes to looking slimmer, sexy and better than ever, you don’t have to look further than your wardrobe.
The power of fashion is often overlooked. How you look to others entirely depends on what you wear and how you wear it. Having good manners and a pleasing appearance are the most important characteristics you can posses in making good impressions. You can either make fashion work in your favor or terribly against you. Most people unknowingly add to their weight every time they get dressed. Instead of accentuating their positive attributes, they downplay them and then magnify their negative features. This makes them look heavier and often more overweight than they really are. What do you see when you look in the mirror? Are your clothes helping you look your best or are you adding extra-pounds to your body?
Celebrities and models aren’t always as perfect-looking as they seem. They just know the formula to fashion. They know how to camouflage their problem areas and bring attention to their better qualities. They know how to play around and have fun with clothes and still look great.
People come in all shapes and sizes. A style of clothes may look good on one shape and horrible on another. Tall, short, big, small, narrow or wide, there are tricks to transforming your clothes to flatter your figure. The single most important piece in the game of fashion, however, is having confidence. When you are self-assured and comfortable in your clothes, it shows. Fashion trends are started by people who are sure of themselves. They feel good and in return, look cool in their clothes. There is nothing more pleasing to the eye than seeing someone walking with head held high. Feel free to experiment and use your sense of style to your advantage.
Posted by HoodiaPharm HungerAway ::
5:41 AM ::
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Take the upcoming holiday to enjoy yourself, and that includes eating. This cake is still delicious, but lower in fat and calories, Atkins friendly, and perfect for the Fourth Of July!
Flag Cake
Ingredients 1 3/4 cup Atkins Bake Mix 1 cup granular sugar substitute 1/4 tsp. salt 2 tsp. lemon zest 9 large eggs, at room temperature, separated 3/4 cup cold water 1/2 cup vegetable oil 4 tsp. vanilla extract, divided 1/2 tsp. cream of tartar 1 cup heavy cream 2 Tbsp. granular sugar substitute 1 quart strawberries, halved 1/2 cup blueberries
Directions
Preheat oven to 350 degrees. Line a 13x9 baking pan with parchment paper. In a large bowl whisk bake mix, sugar substitute, salt and zest. Combine yolks, water, oil and 2 teaspoons vanilla extract. Slowly add the liquid mixture into the dry mixture, whisking until just combined.
With an electric mixer on high, beat whites and cream of tartar until stiff peaks form, about 4 minutes. Using a rubber spatula, fold whites into batter in three additions. Pour batter into prepared pan, spread evenly and smooth top. Bake 25 to 30 minutes until toothpick inserted in center comes out clean and sides have just started to pull away from the pan. Allow cake to cool completely, about 1 hour.
Transfer cake to a serving platter, running a sharp knife around the side to help release. Insert strips of waxed paper underneath cake. With an electric mixer on high, beat cream, remaining 2 teaspoons vanilla extract and sugar substitute until soft peaks form. Using a metal spatula, spread whipped cream in an even layer on top and sides of cake.
Form stars by arranging blueberries in upper left corner of cake to form a 4x3 blue square. Form "stripes" by arranging strawberries in 4 equally-spaced horizontal lines across cake.
Makes 10 servings. Nutritional values per serving: 342 calories, 25g fat, 15g protein, 15g carbohydrate, 4g fiber and 10g net carbs.
Posted by HoodiaPharm HungerAway ::
5:13 AM ::
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Monday, July 2, 2007
Are Your Friends Sabotaging Your Weight Loss Effort?
Sometimes it’s hard to know who’s helping and who’s hurting, especially when it comes to food. Nearly all friends say the majority of their time socializing is centered around food and drink. It’s difficult to stick to a diet when your roommate/friend/significant other brings Taco Bell home while you’re trying to eat rice cakes and celery.
That’s why it’s important to surround yourself with like-minded individuals who are also trying to watch their weight. If you spend most of your time with people who don't care about the shape of their bodies and state of their health, you put yourself in a very tenuous position. When on a diet, choose what friends to socialize with wisely.
The friends that try to sabotage your diet are called personal drainers. When someone they know changes the way they eat, they inadvertently confront those friends who engage in poor lifestyle habits, reminding them of their irresponsibility relative to their health and well being. If a friend is sabotaging your diet, you need to have a sincere heart-to-heart discussion with them and ask them to stop. If they continue, you may have some tough choices ahead of you.
The truth is that lifestyle change often tests more than just your resolve; it often tests your friendships as well. Often, the best way to find the healthy life and fit body you dream about is to keep company with those that cherish those same desires. New lifestyles often involve new friends!
Posted by HoodiaPharm HungerAway ::
10:08 AM ::
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Does the following describe you? You've been gung ho with your workouts and have really kicked your activity level into high gear: working out like crazy, seldom taking a day off. For a while it works great. The strength increases. The endurance, the fat loss,it’s all clicking. Then one day you wake up one day sort of tired and listless, and the feeling goes into the next day and the next day and the next day.
You ignore the internal signals and continue to push. Now without realizing it, you are literally reversing your progress. You have just entered the world of overtraining and risk further set-back and injury.
Overtraining is a condition in which the body has performed excessive work without getting enough nutrition, sleep or rest to sufficiently recover from it. The two most easily detected signs of overtraining are an unexplained drop in performance that can’t be resolved by a couple of days of rest, as well as a consistent feeling of sluggishness.
Short-term overtraining can often be resolved with a few days of rest. Long-term overtraining is much more difficult to overcome and may take weeks or months before the individual is ready to return to intense training.
Posted by HoodiaPharm HungerAway ::
9:39 AM ::
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1. Sleep well and wake up naturally. Many fit people arise without an alarm clock feeling energized, rested and hungry. They have set fitness goals and a plan to achieve them. People who are fit fall asleep easier, have more quality sleep and require less sleep than someone who is unfit.
2. Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.
3. Exercise in the morning. Morning exercisers have the highest compliance rates and are more likely to stick to their program. As the day passes, they have a feeling of accomplishment and pride which is reflected in their food choices, behavior and stress management.
4. Plan meals. People who are fit and lean have set eating times, plan their meals around their workouts and know what they are going to eat and when. Initially it takes a little work to figure out healthy meals and snacks, but they do not leave eating to chance.
5. Rebound from setbacks. Fit people do not let one missed workout turn into two or three. They get right back to their next workout and use the added rest to work even harder.
6. Make lasting lifestyle and behavioral changes. Fit people have become fit over time, not over night. They empower themselves with information about fitness and eating, and adopt one new habit at a time until it's no longer something they work on, but instead something that is part of their daily routine.
7. Separate the psychology of success from self-help. People who are fit do not fall prey to the quick magical “solutions” to health and wellness. They know living longer, stronger, leaner years is a lifelong process, and they reap the benefits daily. They know if it sounds too good to be true, it is.
8. Lose weight and keep it off. Fit people know dieting alone is not enough to achieve long-term fat loss. Exercise plays a large part in keeping pounds off. With regular exercise, they are likely to keep the weight off for life.
9. Use positive self talk. People who are fit use positive self-talk. They don’t beat themselves up with negative sayings such as “I am fat” or “I am lazy”. Instead, they say “I am strong,” “I am powerful,” “I nourish my body” and “I am thankful to be moving my body.”
10. Set and accomplish goals. Fit people have a realistic goal in mind when they train. For some, it's being a certain size or having a particular waste measurement. For others, it's competing in an event or fund raiser that is near to their heart, like walking for breast cancer or cycling for leukemia. When one goal is accomplished, another is set and there is a deliberate plan to achieve the result.
Posted by HoodiaPharm HungerAway ::
8:49 AM ::
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Just one of the many comfort foods that almost everyone loves is Macaroni and Cheese, but it is far from diet friendly. Here is a lower calorie, lower fat recipe that will still make your mother happy to see you eating.
Macaroni and Cheese Bake
Serves 10 9x13 dish Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes Calories: 294.58 Calories from Fat: N/A Total Fat: 6.45 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 43.03 g Dietary Fiber: N/A Sugars: N/A Protein: 16.11 g Vitamin A: N/A Vitamin C: N/A
Directions 1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. 2. Preheat oven to 350 degrees F (175 degrees C). In a medium saucepan, heat soup and milk over medium heat until simmering. Remove from heat and stir in macaroni. Pour macaroni mixture into 9x13 baking dish. Place a layer of tomatoes, then a layer of cheese slices over macaroni. Repeat. 3. Bake for 25 minutes or until cheese is golden and bubbly.
Posted by HoodiaPharm HungerAway ::
8:06 AM ::
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