HoodiaPharm HungerAway
Friday, August 31, 2007 Core Rotations in Strength Training

Resistance is not just about lifting weights to get a better physique, but also to strengthen muscles for their functional use. There is one exercise that can benefit a busy mother as well as a seasoned golfer:

Core Rotations
We know that the upper body can bend forward, back and side to side, but it also rotates on top of the hips. This movement is key when picking up something and turning to place it down, at all phases of a golf swing, or just even when shoulder checking while driving.

To strengthen these muscles do the following:

Put your hands on your hips and make sure they stay as still as possible
Keep your head forward and always in line with the center of your chest
Draw your belly button towards your spine and keep your back straight
Slowly turn your body so your shoulders become as perpendicular to your hips as possible
Rotate in the other direction and repeat for 20 repetitions
This exercise needs little to no resistance, but to challenge yourself try holding onto a basketball, a large book, or any other object that you can have a firm grasp on.

By strengthening these muscles, you will decrease your chance of injuring yourself while twisting and maybe also hit your golf ball a little longer! If you're looking for a bit more of a challenge (especially you golfers), try an ideal core exercise is the Tubing Side Rotation. This exercise places your body in a position similar to the one you're in during the golf swing, and develops strength, endurance, and power. The Tubing Side Rotation requires a fitness tube. Ready? Do as follows:

Tubing Side Rotation
Grasp the handles of the elastic tubing slightly above hip level. Place the feet slightly wider than shoulder width, knees bent and torso upright.
Step 2-4 feet away from the tubing attachment to create tension. Allow your hands to shift to the sides of your body when stepping away from the tubing attachment.
Rotate your shoulders and hips in the direction opposite of the tubing attachment, pulling the arms across the front of your body. Continue to rotate at a high rate of speed until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body.
Return to the starting position and repeat for 8-12 repetitions.
Switch to your opposite side and repeat.

Posted by HoodiaPharm HungerAway :: 7:56 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

The Benefits of Treadmill Walking

Walking is becoming more and more popular among Americans. People are walking outdoors. People are walking in malls. People are donning their walking shoes and walking anywhere their feet can take them. Treadmill walking is also increasing in popularity...whether it be at a gym or on a home treadmill. Treadmill walking, as is walking in general, is helping many Americans lose weight and achieve their fitness goals.

There are conveniences to treadmill walking. If the weather is inclement, a treadmill allows one to work out indoors, protected from the weather. You don't have to brave extreme temperatures, either, with treadmill walking. Treadmill walking can be done while watching television or reading a book, unlike walking outdoors or through a mall or someplace else. If you have your own treadmill, you'll also be able to work out in the privacy of your own home or office.

Treadmills make walking easy and comfortable. Their sturdy build, powerful motors, and quality running surfaces are comparable to those found in commercial units. The control consoles on most treadmills are easy to operate and easy to read. The user programs and other features of these treadmills allow the user to preset the intensity and length of each treadmill walking exercise. Then, the treadmill will automatically adjust the speed and incline, allowing the user to focus more on doing the walking.

Regular treadmill walking can lead to weight loss, as well as a healthy, fit body. The more intense your treadmill walking and the longer you engage in it each session, the stronger your heart will become. Other muscles in your body will be strengthened and help your body burn more fat. Also, the more exercise you get, the more calories you burn. And, you have to burn extra calories (more than you consume) to lose the fat. Treadmill walking done consistently can help build a leaner body.

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

Post / Read Comments

---------------oOo---------------

The Effort of Losing Weight

In order to take advantage of losing weight and being successful, you must be prepared--that means " paying your dues."

Nothing is more frustrating than to see that you are gaining weight again.

Be in a position to benefit from your failure. It pays to be prepared, and that comes down to plain, hard work. It's not usually glamorous. It's not always exciting. It's not always fun. It is, however, always necessary.

By being prepared, you have to create a game plan to get back on track right away without beating yourself up and devastating your self-esteem. My game plan is taking it a bite at a time. What's your's? Maybe it's taking it a day at a time, going back to your diet tomorrow. Maybe it's getting angry and becoming more determined then ever to succeed.

Have you ever been at a Weight Watchers or TOPS meeting and noticed several people there who are slim and trim? What about those Jenny Craig and Nutri/System ad's with their before and after pictures? They make losing weight look so effortless, but remember, in reality, these people have been dieting for years.

Without effort and action, you will not succeed. You can't wish your weight away. You have to work at it and be prepared for those times when you slip, so you can pick yourself up, dust yourself off, and move on...

Losing weight demands preparation, effort and commitment to come to fruition.

Posted by HoodiaPharm HungerAway :: 6:48 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe of The Day

Banana-Pecan Pancakes

Ingredients:
1 cup all-purpose flour
1/4 cup oat bran
1/2 teaspoon baking soda
1/4 teaspoon salt
1-1/2 cups low-fat buttermilk
1/3 cup mashed ripe banana
2 tablespoons reduced-calorie stick margarine, melted
2 teaspoons honey
One large egg
1/4 cup chopped pecans, toasted
Cooking spray
6 tablespoons maple syrup

Directions:
Preheat oven to 350-degrees.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next four ingredients (flour through salt) in a large bowl.

Combine buttermilk and next four ingredients (buttermilk through egg); add to flour mixture, stirring until smooth. Fold in pecans.

Spoon about 1/4-cup batter onto a hot nonstick griddle or nonstick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with syrup.

Recipe makes 12 (4-inch) pancakes, or four servings.

Nutrition information per serving:
Calories: 149
Total Fat: 4.3g
Cholesterol: 18mg
Sodium: 142mg

Posted by HoodiaPharm HungerAway :: 5:50 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Thursday, August 30, 2007 Change Your Behavior

Habits, good or bad, are formed by repetition. Eating habits are no exception. If you are in the habit of snacking when you watch TV, you were reinforcing that habit until finally it became a part of you. Other habits are formed in the same way. Some of these habits are: eating while reading, eating the minute you come in the house, eating when the kids come in from school, eating when you come in from a date, or eating while cooking dinner.

We also find that certain moods and circumstances cause us to eat even if we are not hungry. For example: anger, boredom, fatigue, happiness, loneliness, the kids are finally in bed, our spouse is out for the evening or out of town, nervousness, anxiety, our spouse brings home candy or ice cream, etc... all may trigger an eating response. The list is endless. Habits are hard to break. We must not only break old habits, but we must make our goal to form new ones in the same manner through repetition. Make some daily commitments. Work to meet these commitments each day whether you feel like it or not. Your daily commitments will help you form good habits. Remember: "It is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting."

Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you will have formed the good habit of resisting temptation every time it confronts you. If you yield to that temptation, you will find it easier to yield the next time.

Because of the human weaknesses mentioned, we must use what has become known among weight control groups as behavior modification. It simply means changing your behavior. These techniques work only if you consistently repeat them, so that they become a part of you. You need to change your behavior if you want to lose weight and keep it off!

Posted by HoodiaPharm HungerAway :: 10:46 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Aerobic Cross Training For Weight Loss

Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.

Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.

Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.

Aerobic cross-training is beneficial to you in several ways:

1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.

2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.

3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.

4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.

5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.

6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.

Posted by HoodiaPharm HungerAway :: 9:42 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

What To Do When You Don't Feel Like Exercising

You know the feeling - your alarm clock wakes you at 5:30 for your morning walk and sometimes you just don't feel like doing it. So, what should you do? Well, sometimes, you should probably just go back to bed. However, that should be the exception rather than the rule.

Your best bet for working through this is to minimize the task ahead. Tell yourself that you only have to exercise for ten or fifteen minutes today - something you know you can do with minimal effort in a minimal amount of time.

If you finish your ten or fifteen minutes and still don't feel like doing it, then don't. You've still gotten some exercise in and you've energized yourself for the day. However, I think you'll usually find that you want to continue. Getting started is the hard part. Once you've started, you've overcome the biggest obstacle to exercise.

Here are four more things you can do to stay motivated and exercise on a regular basis..

1. Create your personal "reasons list". Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy, get fit, or lose weight, through consistent exercise. This list is VERY powerful motivation when you don't feel like exercising.

2. Know the benefits of exercise. We are more motivated to do things that we'll benefit from. The more we benefit the more motivated we are. For example, if I told you I'd give you a million dollars to take a 30 minute walk tomorrow morning, would you do it? You bet you would! The benefits of exercise aren't quite that compelling, but they are pretty motivating.

3. Keep records. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. Set some lofty goals!

4. Make your exercise as enjoyable as possible. For example, if you're a walker, you may want to get a good cassette or CD player to listen to music or books on tape, etc. If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it. Get moving'!

Posted by HoodiaPharm HungerAway :: 8:08 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe of The Day

Chocolate Banana Trifle

Even with all of the low fat items in this trifle, it still has lots of flavor.

INGREDIENTS:
2/3 cup sugar
2/3 cup evaporated fat free milk
3 T. unsweetened cocoa
1 T. cornstarch
1/4 C. Kahlua (coffee flavored liqueur)
2 cups sliced bananas, divided
2 T. lemon juice
16 ounce angel food cake, cut into 1 inch cubes
2 (1.4 ounce) English Toffee candy bars, chopped (such as Heath or Skor bars)
3 C. skim milk
3 (3.4 ounce) pkgs. vanilla instant pudding mix (not sugar free)
12 ounce container reduced calorie whipped topping, thawed and divided

PREPARATION:
Combine sugar, evaporated milk, cocoa and cornstarch in saucepan. Bring to a boil. Cook until sugar is dissolved and mixture is thick (about 3 minutes) stirring frequently. Remove from heat; stir in Kahlua and cool.

Combine slices bananas with lemon juice and set aside. Combine chocolate mixture and cake in a large bowl; stir in chopped candy bars, reserving 1 T. for topping and set aside. Beat 3 cups milk and pudding mix at medium speed until well blended. Stir in cake mixture. Cover; chill 15 minutes. Spoon half of cake mixture into trifle dish or bowl. Arrange 1 cup of bananas evenly over cake mixture; top with half of whipped topping. Repeat layers; ending with whipped topping. Sprinkle with reserved 1 tab. chopped candy bars. Chill on hour.

Posted by HoodiaPharm HungerAway :: 7:33 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Wednesday, August 29, 2007 10 Traits of Weight Loss Winners

To be a winner in anything you need to have set some goals. To be a winner in weight loss you probably have to set many goals. That is okay though! We made the goals easier for you by showing you the 10 traits of weight loss winners:

1. They make aerobic exercise such as walking, jogging, or swimming part of their DAILY life. They realize that DAILY activity is absolutely critical to their success. They are committed to exercising just about every day for the rest of their lives. It's not a chore for them.

2. They either naturally enjoy the exercise they do, or they make it enjoyable. For example, many of them enjoy walking in the beautiful outdoors, or if they don't, they make it enjoyable by listening to music or taped books, exercising with a friend, or perhaps by varying their route or the type of exercise they do.

3. They don't smoke. I have seen very few smokers who were successful at weight loss.

4. They are typically early risers and get their exercise done first thing in the morning.

5. They don't weigh themselves every day.

6. They have an incredible desire to lose weight and be healthy. But, they don't just talk about it - lots of folks do that. They actually walk the talk. They are willing to do what it takes to get where they want to be. This gets them through the tough times when they feel like giving up.

7. They don't fall for the latest fad diet and they are resolved to the fact that their weight loss will take time. They're not constantly looking for short cuts.

8. They realize that their body functions best and is healthiest when it's getting the naturally healthy stuff - fruits, veggies, and whole grains. They concentrate on eating these with very limited added fat and sugar.

9. They prepare most of their own meals and usually bring their lunch to work.

10. They weight train two to three days per week to maintain muscle tone and elevate their basal metabolic rate.

Posted by HoodiaPharm HungerAway :: 11:44 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Eating More In Social Settings

Eating out can lead to gaining weight. Even as you read this statement you are probably rolling your eyes because it is just another thing you know about weight loss - if you eat out frequently you will gain weight. But there is more to this then just simply not eating the right types of food.

Here's another reason many people eat more than they should when dining out — we simply eat more in a social setting. There is a recent study that shows participants ate 35 percent more calories when they dined with one other person, and 96 percent more when dining with a crowd of seven. Why? It is because socializing takes the focus off what we're eating, so we don't tune into our body's fullness cues.

I can personally attest to this. Just tonight I went out with a group of women to have dinner and socialize and instead of just eating the salad that I ordered, I managed to help one of my friends eat her chips and queso dip. I also helped the other with her chips and spinach dip. The fact of the matter is - when you have food on a table and you are having a few drinks and chatting it up, you will most likely eat well more than you initially intended to.

If you are looking for ways to avoid the social eating then you can follow these tips:

Be the last one to start eating, pace yourself with the slowest eater, and finish up with everyone. Or take advantage of dining in numbers, and split a dish with another person to avoid overeating (most restaurant portions are 2 or 3 times the "recommended" serving sizes). No takers? Order a box with your meal, and pack up half before you begin eating.

That way when you do get home you won't be saying to yourself - Wow! I sure ate a lot tonight. Instead you will be praising yourself on how well you did.

Posted by HoodiaPharm HungerAway :: 8:25 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe of The Day

Sea Bass Barbecue

A simple recipe for barbecued sea bass that you can use before the last days of summer wind down. If the fish is fresh, this dish is sure to please. Great for beach side cookouts as well as backyard barbeque's.

Serves 2
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Calories: 232.84
Calories from Fat: N/A
Total Fat: 6.92 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 0.71 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 41.93 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 teaspoon olive oil
1 bay leaf
1 pound fresh sea bass
* salt and pepper to taste
1 tablespoon lemon juice

Directions
1. Preheat an outdoor grill for medium heat and lightly oil grate.
2. In a small bowl, stir together lemon juice, olive oil, salt, pepper and bay leaf. Rub fish with mixture inside and out.
3. Grill the fish over medium heat for 8 to 10 minutes, flipping halfway through. Fish is done when it flakes easily with a fork.

Posted by HoodiaPharm HungerAway :: 6:52 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Tuesday, August 28, 2007 Recipe of The Day

Chicken Fricassee with Green Peppers and Tomatoes

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 40 minutes

Ingredients
2 tablespoons olive oil
1 1/4 lbs. skinless, boneless chicken thighs
Salt to taste
Freshly ground black pepper
1/2 cup white wine
1 large yellow onion, sliced
2 cloves garlic, minced
1 green bell pepper, seeded and cut into thin strips
1 red bell pepper, seeded and cut into thin strips
1 medium carrot, finely chopped
1 stalk celery, finely chopped
2 cups chopped canned Italian tomatoes with their juice
12 ounces hot, cooked linguine

Cooking Instructions
1. Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, transfer them to a plate and set aside.
2. Add the wine, letting it boil rapidly for a minute and then stir with a wooden spoon to remove any browned bits that may be stuck to the pan.
3. Turn the heat to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.
4. Return the chicken to the skillet along with the green and red peppers, carrot, celery and canned tomatoes with juice. Adjust the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 25 minutes. Taste the cooking liquid and adjust the salt and pepper.
5. Serve the chicken fricassee in warm bowls over the hot pasta.

Nutrition Facts
Serving Size: 1 bowl chicken
Calories 433
Protein 35 g
Total Carbohydrate 39 g
Dietary Fiber 5 g
Sodium 564 mg
Total Fat 13 g
Saturated Fat 2 g
Percent Calories from Fat 27%
Percent Calories from Protein 32%
Percent Calories from Carbohydrate 36%

Posted by HoodiaPharm HungerAway :: 12:51 PM :: 0 comments

Post / Read Comments

---------------oOo---------------

9 Ways To Cure Cravings

Most people find themselves reaching for food at times when they clearly aren’t hungry. Oftentimes we are not even aware of our emotions or stresses, or that we are eating in response to moods and emotions until we get in tune with our feelings.

Stress, blues, fears and guilt are a normal part of life. Chances are we can't fully rid ourselves of these unpleasant feelings, but we can learn to deal with them more effectively. Our reasoning can tell us that eating unhealthy foods isn't solving our stress or emotional problems. Here are just 9 ways that you can avoid cravings by simply diverting your attention. Remember, most cravings aren't about actually wanting certain foods... It could be about boredom, stress, or loneliness. So, try these 9 things the next time you get the cravings to eat!

1. Exercise.
Yet another reason to do a workout: activity increases endorphin levels and relieves stress. You'll feel inspired and good about yourself, and you'll naturally decrease your food cravings.

2. Get a massage.
It may help relieve anxiety, depression and sleep problems.

3. Read biographies of people who inspire you.
Learn from their positive influence and behavior.

4. Use guided imagery.
Close your eyes and let yourself be whisked away to your favorite place for 10 to 15 minutes. It might be the mountains or the beach. Imagine everything you're seeing, hearing, smelling and feeling.

5. Listen to relaxing music.
Studies have shown this can decrease the production of a substance called cortisol. Cortisol can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress, and provide more clarity and vigor.

6. Take a bath with aromatherapy.
Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you.

7. Laugh.
See a comedy show or engage in activities that bring humor to your life. Seek ways to have more positive emotions in your life. Finding the positive always overrides the negative.

8. Get a pet and love it.
Studies show that pets add a sense of unconditional love to our lives and can reduce blood pressure and stress

9. Find a passion.
Maybe it's photography, art, ceramics or football. Find something that inspires you and commit to get out there and do it.

Posted by HoodiaPharm HungerAway :: 11:19 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Monday, August 27, 2007 Creating Your Own Home Gym

Convenience is one of the biggest advantages of a home gym - there’s no drive time, no waiting for equipment, and you can play the music you like.

Plus, if you’re a germ-a-phobe you can avoid all the devious germs that go unseen at the gym which can be a hotbed for all different types of bacteria from strep throat to stomach viruses.

Here’s what you’ll need to make your home-gym hard body, while avoiding the lines, germs, jerks that walk around like they own the place and high price of joining a gym.

Fitness balls are great because they can assist in tightening muscles, achieving firm abdominals, strengthening the lower back and improving balance. Combined with a cardiovascular program you can make outstanding enhancements to your body and overall level of fitness.

Jumping rope is an integral part of many athletes’ exercise program. Plus, all you need to start is a rope and some comfortable shoes, such as cross-trainers. Jumping rope moderately for 30 minutes will burn a whopping 400 calories.

Fitness bands are great because you can replicate any movement that you would perform using free weights. It also allows for wide variety in your routine. When selecting tubing follow these color guidelines: Yellow tubing is extra light resistance and good for smaller muscle groups. Green tubing is considered light resistance and is a good selection for beginners. Red is for the intermediate or when working larger muscle groups such as chest, back or legs. Blue is considered heavy resistance and black is very heavy resistance.

Mats are important because they provide support and cushioning for the entire body while doing things like sit-ups or Yoga.

Dumbbells are a smart way to increase overall strength, increase bone density, look leaner - and they don’t take up much room. They come in a variety of weights and you can inexpensively get heavier ones when your fitness level outgrows your old weights.

Videos are a great way to break the monotony. They provide workout versatility such as Tae Bo, aerobic dance, yoga or Pilates. Videos also provide a workout diversion by trying something new. There are so many to choose from, just find one or two that work for you.

Posted by HoodiaPharm HungerAway :: 9:15 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Choosing The Right Diet Plan For You

How often have you tried to decide which program was the best for you? What is the right program for you to lose weight and keep it off permanently? I’ve learned that all diets work, and no diet works unless you make permanent lifestyle changes to maintain the weight loss.

We’re eating differently today then we ever have before. We’re eating more refined carbohydrate in white flour and hamburger buns. We’re drinking empty calories in soda, and we’re not eating enough fruit and vegetables.

Food manufacturers spend billions in advertising to tempt us to eat fast and eat large. The expression “living large” used to mean living richly or living well. Today, living large means being overweight or obese. Here we are in 2007, and Americans are getting fatter, not healthier.

The way to pick a plan that’s right for you is to find one that contains foods you like. Just as important, you also need a program that reflects your lifestyle.
How much do you enjoy cooking? Some people even hate to boil water (namely me)! A gourmet meal is wasted on someone who prefers only broiled steak. Convenience is the name of the game for some. If you hate frozen entrees, then don’t choose a plan that features frozen meals for dinner. If your idea of a great meal is spinach and pasta with tofu, then you need the program that satisfies your taste buds with great vegetarian recipes.

People are afraid they’re going to feel deprived. They think they’re going to be miserable, but only for a while. If you pick a plan that works with your likes and dislikes and your particular lifestyle you won't feel deprived at all. In fact, you'll find many foods that you enjoy that will help you stick to your plan for the rest of your life!

Posted by HoodiaPharm HungerAway :: 8:26 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe of The Day

Pierogi

For old-world comfort food, make pierogi wrappers out of egg, milk, flour and salt, stuff them with a simple blend of egg and cottage cheese, then cook in boiling water for an absolutely amazing dish with great Italian charm. Serve with warmed sour cream and crisp bits of bacon on the side for an extra once in a while treat.

Serves 12 pierogi
Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Calories: 183.33
Calories from Fat: N/A
Total Fat: 4.06 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 26.03 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 10.67 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
2 eggs
1 cup milk
3 cups all-purpose flour
1 teaspoon salt
2 cups drained cottage cheese
2 eggs
1 pinch salt

Directions
1. In a medium bowl, combine 2 eggs, milk, flour and salt and mix together to make a soft dough. Roll out thinly enough to make about twelve 4 inch squares. Meanwhile, bring a large pot of slightly salted water to a boil.
2. In a medium bowl, combine cheese, 2 eggs and salt. Mix together and fill dough squares with cottage cheese mixture. Pinch sides together to seal and drop in boiling water. Cook for about 8 to 10 minutes or until the squares rise to the water's surface.

Posted by HoodiaPharm HungerAway :: 7:43 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Friday, August 24, 2007 Yes - You Really DO Need To Eat Breakfast!

What better way to begin your day than with a healthy and nutritious energy boost? You obviously don't eat while you sleep, so morning is the time to become acquainted with hunger. The word breakfast comes from just that principle: It is the meal when you break the overnight fast. And it's an important fast to break. This first meal of the day and possibly the most important, is a great opportunity to set the stage for the rest of that day’s eating.

Breakfast can help get you going and help you through the morning. Even if you can commit only 10 minutes to breakfast, that's still an excellent opportunity to "tune in" and prepare your body and mind for the day. Research also demonstrates that people who eat breakfast receive another benefit: weight control. A study found that people who eat either cooked or ready-to-eat cereals have significantly lower body mass indexes (BMI) than those who skip breakfast. This does not include the people who eat meat or egg based breakfast though because those tend to be more fattening. A simple bowl of cereal made with whole grain topped with low-fat milk and a piece of fruit provides fiber, calcium, and other vitamins and minerals, and it is also quick and simple, giving you plenty of time to rush off to work with a full belly and healthy body.

Posted by HoodiaPharm HungerAway :: 9:44 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

8 Healthy Ways To Start Your Day

Mornings can be mayhem or magical, depending on your outlook and morning activities. Most of us would settle for somewhere in between. That is totally doable if you rethink the moments between your feet touching the floor and heading out the door. Here are ways to get your day off to a healthy start:

Wake up your senses. Fill your bedroom with soothing light and your favorite colors, fragrances, flowers, and music.

Reach for the sky. Stretching your body when you wake up is a wonderful way to loosen up your joints and increase flexibility. Mimic the way a cat wakes up by elongating your spine and stretching out your arms and legs, one at a time. Slowly stand up, inhale as you stretch, and exhale as you contract.

Make a promise to yourself. As soon as you wake up, think of one nice thing you can do for yourself that day.

Indulge in a water massage. Use your morning shower to cleanse your body and your mind. Mentally focus on positive thoughts, and use the pressure of the warm water to stimulate your muscles. Be mindful of how the warm water and soap feel against your skin.

Break the fast. Fuel yourself with a high-fiber breakfast that includes whole grains, fruit, and low-fat protein.

Find joy in journaling. Let your mind wander to an enjoyable memory. Then write down your thoughts and feelings about that memory. It could be just the boost your morning needs.

Move it in the morning. Wake up your metabolism and energize your body. Exercising in the morning demonstrates that you put your health first—helping you feel good about yourself all day.

Fight that foggy-head feeling. If you're not a morning person, trying to multitask first thing is a recipe for a rough start. Concentrate on important tasks one at a time, and give yourself enough time to get ready. It helps some folks to have a morning blastoff checklist.

Posted by HoodiaPharm HungerAway :: 9:17 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Childhood Obesity

Childhood obesity is an ever-growing challenge and parents are quite concerned. In fact just at a recent doctor's appointment I found out that my son is borderline heavy. It was quite a shock as I thought he weighed generally what he should, but like me so many parents are in denial that their children are heavier than they should be. So, what’s a family to do?

Let's face it, when we try to change the eating habits of children we will often hear complaints and whining. It's no easy task. However, a program for the whole family is ideal in achieving quicker success.

Speak with your family doctor before beginning any program, especially if there are any medical concerns associated with a member of the family. Get your kids in the habit of eating smaller healthier meals more frequently. Wraps, fat-free cheese, low sodium foods, fruits and veggies and drinking more water. Make gradual changes in eating healthier. Unless your doctor says otherwise, do not throw everything out at once or try to change every little bad habit in one sweep. It only creates frustration and the kids will end up stuffing themselves after only a short time.

Breakfast is so very important to keeping your kids off the obesity track; it jump-starts the metabolism and is essential to being fit. However, it shouldn't be something dessert-like. Even a piece of fruit would do well. Also, get your kids involved with a sport program or some kind of a program that will keep them moving.

Explain to your kids that making healthier choices does not mean having to give up favorite foods. This seems to be more of a challenge with teens. Growing accustomed to a less sugar version of favorite sodas or baked versions of favorite chips is easy once they get used to it. Model good eating and fitness habits yourself. This will be a great time to follow through on personal plans. In the end, a huge factor in the success of anything you implement with this kind of "family program" is your own attitude and eating habits.

Posted by HoodiaPharm HungerAway :: 8:50 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Low Fat Banana Muffins

Fill your kitchen with the aroma of these sweet banana muffins. Enjoy them plain or add in some raisins or a sparing amount of mini chocolate chips for an indulgent treat.

INGREDIENTS:
2 cups all-purpose flour
3/4 cup sugar
2 tsp baking powder
1/2 tsp baking soda
Pinch of salt
1/2 tsp cinnamon
1/8 tsp nutmeg
1/4 cup canola oil
2/3 cup nonfat milk
1 egg lightly beaten
1 tsp vanilla
2 small ripe bananas, mashed

PREPARATION:
Preheat oven to 350 degrees. Coat a nonstick 12-cup muffin pan with cooking spray or line with paper cups.
In a large bowl, stir flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg together.

Make a well in the center.

In a medium bowl, combine canola oil milk, egg, vanilla. Add wet ingredient to dry mixture, followed by mashed bananas. Stir with a wooden spoon until just combined.

Fill muffins cups two-thirds full. Bake for 18-22 minutes.

Optional extras to fold into the batter: 1/2 cup raisins, 1/3 cup miniature chocolate chips.

Per Banana Muffin: Calories 190, Calories from Fat 47, Total Fat 5.1g (sat 0.4g), Cholesterol 18mg, Sodium 170mg, Carbohydrate 32.4g, Fiber 1g, Protein 3.3g

With Raisins: Calories 212, Calories from Fat 47, Total Fat 5.1g (sat 0.4g), Cholesterol 18mg, Sodium 171mg, Carbohydrate 37.8g, Fiber 1.3g, Protein 3.5g

With Mini Chocolate Chips: Calories 223, Calories from Fat 63, Total Fat 6.8g (sat 2.2g), Cholesterol 19mg, Sodium 170mg, Carbohydrate 36.4g, Fiber 1.4g, Protein 3.5g

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

Post / Read Comments

---------------oOo---------------

Thursday, August 23, 2007 Pilates

The Pilates program emphasizes strength building. Muscle mass and endurance are increased through the implementation of slow but deliberate intense movements and repetitions.

It is important to stick with the program for an extended period of time, same as with any exercise regimen. To be certain that you are not overly stressing your body, be certain to keep track of heart rate, breathing, and other physiological factors.

Balance is definitely an objective and advantage of Pilates. Sadly, as we age, a tendency to lose the balance of a coordinated posture and ample limbs is a natural consequence. This is precisely the reason that exercise programs like Pilates are beneficial because they stress the coordination of different muscle groups to enable body parts to work together for an all-encompassing workout.

An increased mental focus is an additional benefit of the Pilates regimen. Just as with yoga, people using the Pilates system must learn to concentrate on specific items and goals while completing physical activities meant to build muscle strength and coordination. Benefits are maximized in this process because the concentration helps the practitioner complete each activity correctly while reducing the chances of injury. Improvements in circulation have been credited in aiding practitioners to think more clearly after workouts.

For those seeking an exercise regimen that will help them lose weight, build muscle tone and strength, and sharpen mental focus, Pilates is probably a good option to consider. Local health and exercise programs are most likely offering classes so see when they are being held.

Take the critical step of actually signing up for the classes so that you can witness for yourself the array of benefits that Pilates has to offer. Most are amazed at how easy yet effective Pilates can be and that is probably a large reason why so many celebrities use the system themselves.

Posted by HoodiaPharm HungerAway :: 9:01 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Why Total Body Training Is For You

Total Body Training involves training all of your body's major muscle groups at each workout (chest, legs, and back, etc.). Since you can typically use more weight on exercises that target these muscles (squats, chin-ups, bench presses, lunges, etc.) than exercises that train smaller muscle groups i.e. barbell curls, you will do more work with each set.

Combining these exercises in each workout means more work per training session. The more work you do, the more calories you will burn. When done with short rest periods between sets Total Body Training forces your body will continue to burn calories from fat hours after your workout is done.

Training this way produces significant increases in hormones such as testosterone and growth hormone; which can help you build muscle and lose body fat. The more you can increase your body's production of these hormones, the greater the results you'll get. Women, don't worry, increasing testosterone through exercise won't turn you into a man. It will instead help you get and stay lean.

Another benefit of total body workouts is that they're a great time saver. Since they use a few exercises that hit many muscle groups at once you will get more done in less time. Each workout will never take more than an hour with 45 minutes being the norm. Total body training also helps strengthen the heart, your body's most important muscle. Multiple sets of squats, rows, and bench presses at each workout will have your heart in overdrive, strengthening it more than walking slowly on the treadmill ever will.

Posted by HoodiaPharm HungerAway :: 8:31 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

7 Tips For Saving Money While Eating Healthy

It’s too easy to be fat, but it's just as easy to be thin!

Unless you make permanent changes, the weight loss that you experience will be temporary. You need a diet that will let you eat filling, tasty foods while you lose weight but you also need tips on how to lose weight the proper way in an affordable way. Many people say getting healthy costs too much, but here is a way to save money while eating healthy.

1. Plan your meals: Impulse shopping is expensive. Make sure to plan for meals out too. Always shop with a shopping list. Change your plan if you’re going to eat out and commit to days that you will eat in

2. Take advantage of sales: Know your substitution list. At any time you can substitute within any food category. If your weekly plan has chicken on the menu, and meat or fish are available at a better price, by all means substitute. Most fruits, non-starchy vegetables and whole-grain products are interchangeable. It's a good way to be kind to your wallet.

3. Make your own convenience meals: Spend a few hours once a week and cook up a storm! I like to use Sundays to shop and cook. Take one of your favorite recipes for the coming week, triple the ingredients, all except the spices, and freeze into individual portions. Do this every week or so and you’ll have a stock of your own frozen entrees that are fresher and tastier, not to mention less expensive, than store-bought meals.

4. Cancel your account at the coffee shop: Coffee is an addiction that’s shaking America’s wallets. Are you stepping out a couple of times a day to buy coffee? That’s an expensive proposition and it is an unnecessary temptation. With the coffee comes muffins and bagels.

5. Calculate your savings: Wait until you see how much you’ll save by bringing your lunch to work. Say you spend $5 to $10 at lunch and you go out at least three times a week. Just think what you can do with an extra $1,000 a year.

6. Variety is the spice of life: It’s more nutritious to eat different foods every day. Different fruits and vegetables contain different amounts of phytonutrients, which are crucial vitamins and minerals necessary for good health. Buy seasonal fruits and veggies - they cost less and you might even find something you like to eat!

7. Drink tap water: Most municipal water is just as clean and healthy as bottled water. Many studies show that bottled water is not always reliable and that water from the spout may actually be cleaner. Or, invest in a water filter. It will save you money in the long-term.

Posted by HoodiaPharm HungerAway :: 7:34 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Calamari Salad

Sliced squid is tossed with a lemon juice, garlic, and celery mixture for an unbelievable taste with very little calories!

Serves 12 servings
Prep time: 20 minutes
Cook time: 5 minutes
Total time: 25 minutes
Calories: 120.39
Calories from Fat: N/A
Total Fat: 2.23 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 6.88 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 18.21 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
2 lemons, juiced
6 cloves garlic, peeled and minced
1 sprig fresh parsley, chopped
1 pinch salt and pepper to taste
3 pounds squid, cleaned and sliced into rounds
1 (2.25 ounce) can pitted black olives
4 stalks celery, chopped

Directions
1. In a medium bowl, mix lemon juice, garlic, and parsley. Season with salt and pepper.
2. Bring a medium pot of water to a boil. Stir in squid, and cook about 3 minutes, or until tender; drain.
3. Toss squid, olives, and celery with the lemon juice mixture. Cover, and chill in the refrigerator until serving.

Posted by HoodiaPharm HungerAway :: 7:11 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Wednesday, August 22, 2007 Take A Multi-vitamin for overall health

Along with a healthy diet and regular exercise, taking a multivitamin is an excellent way to maintain good health and vitality. In fact, a daily multivitamin and mineral supplement can serve as the foundation of a supplement regimen that can help to fill in nutritional gaps in your diet. However, it can often be daunting to select a multivitamin that meets your unique needs from among the vast array available in the marketplace. Read on for tips to help make the selection process easier.

When selecting a multivitamin, look for one that contains 100% of the Daily Value (DV) of most nutrients, but keep in mind that some nutrient levels should be above or below the DV for optimal health. Consider the following recommendations:

Iron: Iron needs for women younger than age 50 are 18 mg/day. Therefore, women under the age of 50 should select a multivitamin with iron.

Folic acid: Women of childbearing age should supplement their diet with a multivitamin that contains at least 400-600 mg of folic acid.

Calcium: Most multivitamins do not contain the daily value of calcium because calcium is a very bulky nutrient and it would result in a pill that is too large to swallow. As a result, it is important to supplement with additional calcium to meet your daily calcium needs.

Posted by HoodiaPharm HungerAway :: 9:47 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Nighttime Snacking

Many dieters are successful during the daytime only to cave into nighttime munchies, making it difficult to lose weight. Take a look at the following typical reasons for nighttime eating and start making changes today. Often, people cut back their calorie intake so far during the day that they're literally starving at night. Unable to choose small portions, they often fill up on high-fat snack foods, overeat at dinner and give in to late-night snacking urges.

1. Make sure you eat breakfast and lunch and try to consume 2/3 of your caloric intake before dinner. If your evening meal is very late, try making it the smallest meal of the day.

2. Include protein and some fat at breakfast and lunch and avoid the simple carbohydrates. Lack of protein during the day can set off nighttime cravings.

3. Make sure your diet includes foods you enjoy. Too much deprivation during the day can lead to a nighttime breakdown of willpower. If you love chocolate, find a way to work a little into your diet. A Hershey’s kiss only has 25 calories.

4. Try to find other ways to deal with stress other than eating. Many people use eating to deal with the stresses of the day. Try cutting back on caffeine intake to no more than 12 ounces of caffeinated beverages a day. Find a stress-reducing activity such as a warm bath, listening to your favorite music, yoga or meditation.

5. Exercise! Make sure you’re getting some form of exercise daily. Exercise will help you feel better and aid weight loss. It also helps you reduce stress.

6. Stop eating in front of the TV. Call a friend or work on a hobby instead. Exercising while watching TV makes the time go faster and lets you watch TV without munching.

7. Avoid alcohol at night as it tends to reduce our resolve to keep our diet on track.

8. If it's not in the house, you can't eat it. Be smart when you shop and avoid bringing trigger foods into your home.

9. Instead of a snack, have a drink. Try a non-caffeinated herbal tea with a spoonful of honey. There are several drinks on the market with no caffeine and no sugar.

10. When you're finished with a meal or a planned snack, brush and floss your teeth -this will help you stay away from food for about an hour.

Posted by HoodiaPharm HungerAway :: 8:14 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

5 Guilt Free Fast Foods

When you do decide to brake for fast food, it is very important to monitor your portion size and overall calorie intake. No, you would NOT like fries or an apple pie with that order, no matter how much the person behind the counter insists on trying to sell them to you. Instead of fries or greasy onion rings, try ordering a side salad with your meal. And, instead of washing it all down with a diet-busting super-sized portion of soda, asking for water is always the best way to go.

Here are are the top-5 choices for guilt free fast food. The next time you decide to pull into the fast food lane, pick one of these choices to make sure you are still getting a well-balanced meal.

Grilled Chicken Sandwich - Most fast food restaurants today feature some kind of grilled chicken sandwich on the menu. This is usually one of the healthiest options. Just be sure to tell them to hold the mayo. Also, order your sandwich with a bottle of water and a side salad.

Entree Salad - Nearly all fast food restaurants feature salads as a main course, but that doesn’t mean they are all healthy. Make sure the salad isn’t topped with fried foods or bacon bits. If the restaurant offers a grilled chicken salad, that is usually your best choice. You still have to be careful what type of dressing you choose. Make sure you ask for a dressing that is low in fat.

Fruit Salads With Yogurt - Some very popular fast food chains weren’t joking around when they decided to add fruit salads with yogurt to the menu. This is a very healthy choice, as long as you order it with a bottle of water and not a full calorie soda.

Salad Bar - Any restaurant or supermarket that features a salad bar is actually promoting healthy eating. If you are lucky enough to find a salad bar near you, try filling your plate with fresh fruits and vegetables. You can even top that salad with some low-fat protein like chicken, ham or turkey. Just be sure to add low-fat dressing or lemon juice.

Hamburger Heaven - If you think eating fast food just isn’t the same without being able to sink your teeth into a juicy burger, there’s no need to chicken out. As long as you choose a lean, grilled burger without the mayo you should be fine. If you can’t find a lean, grilled burger on the menu, you should order a plain hamburger and omit the cheese. Oh, and order that burger with a side salad and water for a meal that will make your whole body truly happy.

Posted by HoodiaPharm HungerAway :: 7:53 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Coffee Mousse

This is a must for coffee lovers! This light dessert can also be served over angel food cake for an extra added decandance

Ingredients
3 cups nonfat milk
2 Tbsp. instant coffee crystals, regular or decaffeinated
1 large box (1.5 ounces) sugar-free instant vanilla pudding
3 cups nonfat whipped topping (8-ounce container), additional nonfat whipped topping (optional)

Directions
In a medium bowl, mix milk with coffee. Let sit a few minutes then stir until coffee is dissolved. Add pudding mix and stir constantly with a wire whisk for 2 minutes. Refrigerate for 5 minutes. Add whipped topping and mix well.

Pour into a serving bowl or individual parfait glasses. Garnish with additional whipped topping, if desired.

This is ready to eat or you can refrigerate it and serve later.

Note: Optional ingredients are not included in the nutritional analysis.

Makes 6 cups (eight servings); Each Serving: 3/4 cup; Carb Servings: 1; Exchanges: 1 starch; calories 96,total fat 0g, saturated fat 0g, cholesterol 2mg, sodium 301mg, total carbohydrate 18g, dietary fiber 0g, sugars 8g and protein 3g.

Posted by HoodiaPharm HungerAway :: 6:42 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Tuesday, August 21, 2007 Making Olive Oil Work For You

No doubt about it. Olive oil is one of the healthiest fats around. But you'll kill the health benefits if you overheat it. It can become rancid and generate toxic chemicals. One solution: Instead of heating the oil in the pan, just spritz some on your veggies, meats, or taters before cooking them. (

It's fairly easy to overheat both olive oil and cold-pressed canola oil, because they have relatively low smoking points (the point at which they begin to burn). You'll know if you've overheated the oil, because it leads to that burned, charcoal flavor. Yuck.

Semirefined sesame oil, peanut oil, grape-seed oil, and virgin olive oil may be your best choices for cooking, because they contain mainly unsaturated fat and have relatively high smoking points; all of the oils can be heated in excess of 400 degrees Fahrenheit. Extra-virgin olive oil starts to burn at about 320 degrees Fahrenheit. Unrefined canola and sunflower oils are even more delicate, burning at about 225 degrees Fahrenheit.

Once an oil has been overheated, you end up canceling out the major benefits. But treat the oils right and they'll treat your body right, too.

Posted by HoodiaPharm HungerAway :: 10:16 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Finding Your Energy

As much as we’d all like to think energy comes in a bottle, it doesn’t. But that doesn’t mean you can’t find it elsewhere. You just have to know the right places to look for it.

First of all, don’t believe the hype. No matter how many commercials you see with energetic, skinny people running around, they didn’t get like that from whatever product is for sale. It’s called acting, and the product is most likely a scam.
Second of all, one of the most well-known sources of energy drain is stress. You’ll see as soon as you learn techniques to reduce stress, your energy levels will increase. One great suggestion to try is deep breathing; another is meditation.

With that said, check out these five surefire tips to aid you in regaining an upward momentum:

1. Get adequate sleep - This may seem like a no-brainer, but many people suffer from different forms of insomnia. Although the average amount of time is eight hours, it’s whatever you need to feel rested and only you can determine that. Avoid caffeine and alcohol to assure a good night’s rest.

2. Stay hydrated - It is not only important to stay hydrated for your skin and digestive health, but your overall engine running, as well. Remain conscious about how much you’re drinking throughout the day. You’ll feel better when you’ve drank enough water!

3. Take a multivitamin - Eating a balanced diet doesn’t insure you’ll get the minimum dietary requirements you need for energy. To remind yourself, put your bottle of multivitamins next to your toothpaste or something else you know you’ll use at least once a day.

4. Exercise - Although many people think exercise makes you tired, it does just the opposite if done in moderation. Exercise actually increases energy by getting the heart pumping, providing oxygen to working muscles and by increasing cardio respiratory capacity.

5. Eat breakfast - Many may think it’s not that important, but those who eat breakfast sure can tell the difference on days they skip. Your body is resting all night and the only way to get it started in the morning is by feeding it.

Posted by HoodiaPharm HungerAway :: 9:50 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Maintaining Your Balance For Health

You know about cardio exercise for heart health and strength training for keeping firm, but when was the last time you trained to improve your sense of balance? Good balance is just as important as endurance, strength and flexibility.

Once used solely for top athletes and rehab patients, balance training is now encouraged for everyone. "The adage 'use it or lose it' really applies here. If you don't work on your balance skills, you will lose them.

Maintaining your balance allows you to perform better at sports, reduces the chance that you'll injure yourself in a fall and even helps you juggle bags of groceries without throwing out your back. Balance requires good stability of the core muscles, meaning the back and abdominals, as well as the joints, particularly the hips, knees, and ankles. Here are some ways to start:

Stand on one leg. While doing this, go up on your tiptoes and hold a 2-pound weight in the opposite hand. Pretend the weight is a big pencil and write the alphabet in the air. Move to the other leg and do the same thing. Older folks and others at high risk of falling should kneel on one leg instead and perform the movements near a wall for support.

Work out to an exercise video while on an unstable surface, like a large pillow or trampoline. Or use one of the newer devices specially designed to wobble.

Learn Pilates, yoga, or tai chi. All have strong balance training elements in addition to their other benefits.

Be a kid again by walking foot-over-foot on curbs, playing hopscotch and skipping rope. Get your children involved for extra family fun.

Posted by HoodiaPharm HungerAway :: 9:15 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Three Pepper Pilaf

This colorful dish features red, green and yellow bell peppers with in turmeric-gold rice and scarlet tomatoes. Beautiful to look at, and even better to eat.

Serves 4
Prep time: 20 minutes
Cook time: 35 minutes
Total time: 55 minutes
Calories: 471.85
Calories from Fat: N/A
Total Fat: 4.55 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 84.53 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 23.19 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
4 skinless chicken thighs
3 cups chicken stock
1 onion, chopped
3 cloves garlic, chopped
1 teaspoon ground turmeric
4 ounces fresh mushrooms, sliced
12 ounces uncooked white rice
3 tomatoes, sliced
1 red bell pepper, sliced
1 yellow bell pepper, thinly sliced
1 green bell pepper, sliced

Directions
1. In a large pot, boil chicken pieces in chicken stock, adding onion and garlic to stock before boiling. When chicken is cooked through, remove from stock and set aside. Add turmeric and stir in, then set stock aside.
2. In a large skillet, heat oil. Add mushrooms and saute for 1 minute. Add rice, stir for 2 minutes, then add stock. Let all simmer gently for 20 minutes. In the meantime, skin and slice tomatoes and add to pilaf mixture. Cut cooked chicken into bite size pieces and add to the skillet, along with the red, green and yellow bell peppers. Stir all together and simmer over low heat, stirring, until all liquid is absorbed and rice is separate and fluffy.

Posted by HoodiaPharm HungerAway :: 8:41 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Monday, August 20, 2007 What To Do If You Don't Like Spinach

Not everyone loves spinach! If you are one of these people, not only are you missing out on a great taste, but you are missing out on tons of nutrients that your body needs greatly. But, if you just can't eat spinach with gusto then try some of these other alternatives:

Vitamin A (beta carotene): Spinach contains incredibly high amounts of crucial nutrients, with this one at the top of the list. Beta carotene is essential for a good immune system and can help reduce your risk of cancer and heart disease.
Instead of spinach: Go for carrots, kale, sweet potatoes, cantaloupe or parsley.

Vitamin B6: Getting the recommended amount of B6 can significantly lessen your chances of suffering a heart attack, stroke or depression. Take note, however, that B6 vitamin content is reduced by cooking and canning, so fresh is best.
Instead of spinach: Grab some fresh tuna, broccoli, Brussels sprouts, bananas or sunflower seeds.

Folic acid: Research shows folic acid fights heart disease, strokes, cancer, loss of mental sharpness, birth defects and depression. It has also been shown to fend off potential artery-clogging.
Instead of spinach: Try asparagus, okra, dried beans, almonds or wheat germ

Potassium: Getting enough potassium is key for avoiding high blood pressure issues and stroke. To maintain maximum potassium levels in foods, cook for the shortest time possible.
Instead of spinach: Visit the produce department and pick up some bok choy (cabbage), mushrooms, tomatoes, avocado or dried fruit.

Zinc: Vital for keeping your immune system running at its peak, zinc has also been shown to increase mental functioning and improve memory.
Instead of spinach: Grab a handful of mixed nuts or cook up some lean beef, turkey or pork.

Magnesium: This mineral helps to protect against heart disease, high blood pressure and diabetes. It has also been proven to reduce the frequency of migraines for those prone to getting them.
Instead of spinach: Look for beet greens, broccoli, tofu, fish and nuts.

Spinach also boasts considerable levels of lutein (a photonutrient that protects eyes from deterioration and cataracts and skin from free radical damage) and iron (used for energy production and metabolism). Kale, egg yolks, corn and romaine lettuce are all good spinach substitutes for lutein, and soybeans, oatmeal, oysters, lean beef and turkey are other options for getting your recommended iron.

Posted by HoodiaPharm HungerAway :: 10:01 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

The Power of Positive Thinking

All people can use the strength and power of positive words to enhance their lives. Positive words can be particularly helpful when we are trying to adopt a healthy lifestyle. Most people are not aware of the things they think and say on a continual basis. Our thoughts and words have a powerful impact on our attitude and behaviors.

Negative thinking can become so deeply ingrained in a person’s mind that these thoughts will begin to take over. The fact is that most people are feeding their minds with toxic thoughts throughout the day, even as they are fighting off the negative behaviors these thoughts promote.

The Journal of the American Dietetic Association reports that people tend to eat an average of 118 calories more per day when they are even moderately depressed or anxious. If this impulsive eating continues, this amount of additional calories is enough to put on an extra 12 pounds a year! To prevent this from taking place, you must first become aware of the words and thoughts that run through your mind every day.

What can you do to change the direction of your life? There are some things that you can do on a daily basis that will make your words and thoughts more positive. The more you do these exercises, the easier it will be to make positive behaviors a permanent part of your life.

1. When you wake up in the morning (and before you go to bed), write a list of 10 positive things about yourself. In the beginning, it may be difficult to complete this list. The more you do the exercise, the easier the process will get. If possible, list different positive things each time.

2. Establish a secret signal to yourself each time that you catch yourself saying or thinking something negative. Some examples could be snapping a rubber band, putting away your money or rubbing your knee. Do anything that will act as a wake-up call to stop the negative behavior.

3. Ask someone who you trust to listen to you speak, and ask them to be honest with you whenever they hear you say something negative and self-deprecating. Carry around a small tape recorder and tape yourself, so you can listen to what you say.

4. Learn how to breathe. Breathe from your stomach and exhale through your nose. Deep breathing helps to put energy and oxygen back into your system. When you are breathing, think positive thoughts. Create a mantra that works for you and repeat it while you are breathing. One example would be, “I am a bountiful, beautiful person. I am healthy and full of positive energy.”

The more you work on establishing positive thoughts, the healthier you will become. Imagine you can control your destiny by living your life in a happy and healthy manner. Consistency and repetition will make your lifestyle changes permanent.

Posted by HoodiaPharm HungerAway :: 9:38 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Pistachios Work For Your Health

When it comes to cholesterol, it's good (HDL) vs. bad (LDL), and only a good cholesterol has the power to charm your arteries into coming clean.

Do you have enough good cholesterol on the warpath to keep your arteries clear? If not, put down the chips, candy bar, and cookie, and grab two to three handfuls of pistachios every day instead. This simple switch could bump up your HDL forces by two to three points in just 4 weeks.

Study after study shows that nuts, low in saturated fats and high in healthful monounsaturated fats, cut both total and "bad" LDL cholesterol, which is great news for your heart. Pistachios in particular should be on your most-wanted list when you're shooting for better HDL levels. If you've got moderately high total cholesterol, pistachios not only can boost HDL but also can move cholesterol ratios (HDL to total and HDL to bad) in positive directions when the nuts are used as a replacement for high-fat snacks. Pistachios can even improve apolipoprotein B levels.

Along with heart-healthy fats, pistachios contain cardioprotective nutrients, such as magnesium, potassium, and copper. For an easy on-the-go snack, toss together some shelled pistachios and dried cherries for a great taste in a Ziploc bag.

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

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Salsa Chicken Burrito Filling

Chicken simmered with tomato sauce, salsa and seasonings. A great standard burrito filling that is so much better than spending your nights at Taco Bell!

Serves 4 servings
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes
Calories: 104.81
Calories from Fat: N/A
Total Fat: 1.05 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 9.36 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 14.47 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
2 skinless, boneless chicken breast halves
1 (4 ounce) can tomato sauce
0.25 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
hot sauce to taste

Directions
1. Place chicken breasts and tomato sauce in a medium saucepan over medium high heat. Bring to a boil, then add the salsa, seasoning, cumin, garlic and chili powder. Let simmer for 15 minutes.
2. With a fork, start pulling the chicken meat apart into thin strings. Keep cooking pulled chicken meat and sauce, covered, for another 5 to 10 minutes. Add hot sauce to taste and stir together.

Posted by HoodiaPharm HungerAway :: 8:30 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Friday, August 10, 2007 Just Say No!

We've all been there, despite our best efforts to resist, we find ourselves caving to urgings from family or friends to have a drink, finish off the plate, or to eat a piece of grandma's famous pecan pie. After all, she made it just for you!
Resisting the pressure (and guilt trip) from others to overeat can be difficult. Sometimes, avoidance is the best tactic. You can follow these tips the next time you want to avoid a tempting situations:

  • If you're in a situation where others are drinking alcohol, order a seltzer water with a slice of lime. People will assume you're drinking, and you'll avoid having to explain why you're not.
  • Don't like seltzer? Have the lime in a glass of ice water or diet soda. Again, nobody will be the wiser.
  • Learn the art of disappearing. When it's time for dessert to be served, excuse yourself to run out to your car, go to the bathroom, make a phone call, check on the kids. By the time you return, everyone will be too busy eating to notice you're not.

If someone does question your efforts to eat or drink in moderation, turn the conversation back on them and take the heat off you. Ask them what party food they can't resist or something they just can't eat without feeling terrible. Soon they'll be so busy talking about themselves, they'll forget to pressure you to go off your diet.


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

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Banana Roll Treat

If you prepare this treat ahead of time, you'll be in for a sweet surprise in the morning before you roll out the door for work!

Ingredients

1 medium banana
1 Tbsp. wheat germ
1 1/2 tsp. honey
1 tsp. pumpkin pie spice
1 1/4 Tbsp. low-sodium peanut butter
1 oz. barley nugget cereal (Grape Nuts or similar)

Directions
Mix the cereal, wheat germ and pumpkin pie spice in shallow dish. Smear peanut butter and honey on banana. Roll banana in the cereal mix to coat. Refrigerate or eat immediately!

Nutritional values per serving: 393 calories; 14g fat (2g sat.), 0mg cholesterol, 271mg sodium, 65g carbohydrate; 8g dietary fiber, 29g sugars and 12g protein.

Posted by HoodiaPharm HungerAway :: 7:25 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Thursday, August 9, 2007 Inner Thigh Exercises

Fitness Band Standing Leg Adduction

Starting Position:

Attach a fitness band to a door at ankle height (the band should come with a door attachment).
Attach the fitness band to your left ankle.
Stand with your left side facing the door with your weight on the right leg, and your right hand on a chair or table balancing your body.
Place your left hand on your hip.
Maintain a slight bend in the knees throughout the exercise.

Movement:
Contracting the inner thigh muscles, move the left leg passed the right leg stopping when you feel a contraction on the inner thigh.
Slowly return to the starting position.
After the set, perform the movement with the other leg.

Key Points:
Exhale while moving the leg across the body.
Inhale while returning to the starting position.

Perform 15 slow and controlled repetitions for each leg and then immediately go to the next exercise.

Lying Leg Adduction

Starting Position:
Lie on your right side with your right arm supporting your upper body.
Your right leg should be straight and your left leg should be bent.
Support your weight on your right arm and left leg.

Movement:
Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
After completing the set on the right side, perform the exercise on the left side.

Key Points:
Exhale while lifting your leg up.
Inhale while returning to the starting position.
You may use ankle weights to increase the level of difficulty.
If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Perform 20 slow and controlled repetitions on each side and immediately go to the next exercise.

Posted by HoodiaPharm HungerAway :: 7:11 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Where Do You Live?

If you were to ask a variety of different people what the word healthy means to them, chances are you’d get many different answers. Some may say the man or woman who wakes up every morning before work and goes for a jog or hits the gym is an example of being healthy.

Others may associate the word with a person who is organized, takes time for his or herself, mediates, reads and always seems at peace. Another interpretation may be centered on one’s nutritional choices. You may hear someone say that a person who makes sure to incorporate all the fundamental nutritional foods into their diet and eats these balanced meals every single day is healthy. Of course, yet another explanation is a person who gets a sufficient amount of rest and chooses to avoid putting harmful substances into their body is healthy.

The truth is all of the above are a form of being healthy. To be healthy is to obtain optimal well-being, soundness of mind and body. For this to happen, you must incorporate physical activity into your life, you must make sure to eat balanced meals, get proper rest and exercise your brain by expanding your knowledge.
You must also stay away from harmful substances that pollute your body. And you need to make room to breathe and relax your mind. Stress is one of health’s worst enemies.

People who take care of their health are not only taking care of themselves, they are also contributing greatly to society as a whole. Today, we applaud cities at the top of the list when it comes to good health.

Here’s the list of the top-10 healthiest cities in the country, according to a new study released by Bert Sperling's “Best Places”:

The List

1. San Jose, Calif.
2. Washington, D.C.
3. San Francisco
4. Seattle-Bellevue-Everett
5. Salt Lake City-Ogden
6. Oakland, Calif.
7. Sacramento, Calif.
8. Orange County, Calif.
9. Denver
10. Austin-San Marcos, Texas

The study is based on health status, nutrition and exercise, plus mental health and life balance

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

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

It's summertime and it's hot out! Instead of going with a traditional meal recipe, I think it's time to introduce a refreshing alcoholic drink. Sangria is a summer favorite, and this fruit-studded version gets an extra hit of refreshment from herbal tea. It's a great partner for appetizers or casual summer foods.
Ingredients

1 lemon
1 cup water
5 whole cloves
1 cinnamon stick
2 fruit-flavored herb tea bags, such as peach, berry or orange
1 bottle white wine, chilled
1 to 2 Tbsp. brandy (optional)
4 to 6 Tbsp. granular sugar substitute
12 small strawberries (6 ounces), halved
1/2 orange, cut into 1-inch chunks (3/4 cup) (optional)
1/2 lime, thinly sliced
1 cup club soda or seltzer
Ice cubes

Directions
Trim off the end and thinly slice half of the lemon; set aside. Using a vegetable peeler, peel 3 (1 1/2-inch-long) strips of lemon rind off the remaining lemon half and place in a small saucepan. Add water, cloves and cinnamon stick; bring to a simmer and cook, covered, 10 minutes. Remove from heat, add the tea bags and steep 5 minutes. Remove tea bags, pressing well to extract tea; discard bags. Refrigerate tea mixture until well chilled, at least 1 hour.

Combine wine, brandy and tea mixture in a large pitcher. Stir in sugar substitute to taste. Add strawberries, orange, lime and reserved lemon slices; refrigerate at least 1 hour or up to 48 hours. Just before serving, stir in the club soda. Serve in chilled glasses over ice, spooning in some of the fruit with the sangria.

Prep time: 10 minutes
Bake/Cook time: 15 minutes

Makes eight servings. Nutritional values per serving: 77 calories, 4g carbohydrate and 4g net carbs.

Posted by HoodiaPharm HungerAway :: 5:19 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Wednesday, August 8, 2007 10 Ways To Lose 10 Pounds!

1. Read the fine print - When you’re dining out, you can lose 10 pounds per year by choosing a “light” entrée, such as grilled chicken and salad. Those healthy choices can have at least 250 calories less than traditional meat dishes.

2. The sundae solution - Pour a tablespoon of chocolate over fresh fruit and your total calorie intake for this snack is 110 to 160 calories compared to the 250 calories found in a candy bar or the 500 calories found in an ice cream cone.

3. Set your alarm - Even a modest amount of exercise - walking 15 minutes, 5 times a week - burns calories.

4. Pedal while you talk - Next time you're chatting on the phone, get on your bike. Pedaling on a stationary bike at 10 miles an hour for 25 minutes burns 100 calories. A faster pace of 17 miles per hour for 15 minutes also burns 100 calories. Get spinning.

5. Beware the burger blast - A half-pound of grilled hamburger meat has about 800 calories. The same amount of lean roast beef has half this amount.

6. Cooking with spray - Each tablespoon of butter or margarine has 100 calories. Substitute a vegetable oil spray for one tablespoon.

7. Join the snack committee - Healthful snacks make an incredible difference. Swapping a serving of fruit for the usual supercookie each week will save you at last 500 calories. And you’ll probably save 1,000 calories since few of us stop at one cookie!

8. The Happy Hour trap - Suppose you avoid three "happy hours" a month. You could possibly lose up to 31 pounds in a year (if you are usually somewhat of a party animal).

9. The secret is plastics - When you use plastic containers to store meals, especially batch meals you prepare ahead of time, you’ll forego all those calories that come from lunches at greasy spoon dinners.

10. Slash corporate calories - Office-prepared dinners, a frozen dinner or frozen leftovers, will easily have 400 fewer calories than restaurant meals. If you work late an average of three times a week, this change alone will help you lose about 18 pounds a year.

Posted by HoodiaPharm HungerAway :: 8:03 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Being Obese Ups Your Risk of Colon Cancer

For men, the risk of colon cancer increases with body weight in a nearly linear manner, a recent study shows. For women, the risk is more variable but still trends upward, particularly for those younger than age 67. The findings highlight the importance of weight control for colon cancer prevention.

They examined the association between body mass index (BMI) and colorectal cancer incidence in 307,708 men and 209,436 women enrolled in the NIH-AARP Diet and Health Study. BMI, a standard measure to determine obesity, is calculated using weight and height. A BMI of more than 25 is considered overweight, and more than 30 is obese.

The men and women were followed from 1995 to 2000. During that time, a total of 2,314 men and 1,029 women developed colorectal cancer. An association was observed between BMI and an increased risk of colon cancer, but not rectal cancer, for both men and women.

For example, men who were overweight with a BMI of 25 to less than 27.5 had a 22 percent increased risk of developing colon cancer, compared to men of normal weight. Overweight men with a BMI of 27.5 to less than 30 had a 44 percent increased risk of colon cancer.

In obese men with BMIs of 30 to 32.5, 32.5 to less than 35, 35 to less than 40, and 40 or more, the risk of colon cancer was 53 percent, 57 percent, 71 percent, and more than 2-fold higher, respectively, relative to normal weight men.

For women, being overweight with a BMI of 25 to less than 27.5 was associated with a 29 percent increased risk of colon cancer. Overweight women with a BMI of 27.5 to less than 30 had a 31 percent increased risk of developing colon cancer.

In obese women with BMIs of 30 to 32.5, 32.5 to less than 35, 35 to less than 40, and 40 or more, the risk of colon cancer was 28 percent, 13 percent, 46 percent and 49 percent higher, respectively, relative to normal weight women.

Age did not significantly modify the BMI-colon cancer association for men. By contrast, colon cancer was associated with BMI in women aged 50 to 62 and 63 to 66 years, but not in those aged 67 to 71 years. The association was not modified by hormone replacement therapy in women, or by physical activity in men or women either. This indicates the importance of weight control as a prevention strategy for this very common malignancy.

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

Post / Read Comments

---------------oOo---------------

How Much Exercise Should Your Child Get?

The average child ends up watching anywhere from three to six hours of TV daily. This sets them up for a sedentary lifestyle. Along with the oversaturation of junk-food commercials, they're not learning anything about healthy eating.

Most parents agree that we should limit TV time, but we rarely do it. It just seems so much easier to plop them in front of the TV when we need to make dinner or clean the house. But instead of putting them in front of the TV maybe we should make them run outside instead? I know the TV can be a savior, but far too often it's used as a babysitter, and it really doesn't do our children any good. Try to limit their TV time to a couple of hours a day and find things for them to do physically, such as building forts, dancing to records or playing one of my favorites, Twister. Whatever it might be, find something that gets them moving. Give them a baseball and send them outside. That will let you get your stuff done and still give them the exercise they need.

Children need to learn to use their imaginations again, and what better opportunity than when the TV is off and they are responsible for creating their own adventure. Maybe playing cops and Indians wasn't such a bad idea after all!

Posted by HoodiaPharm HungerAway :: 6:54 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Spicy Peach Chicken

A spicy, mouthwatering honey and peach preserves sauce makes this marvelous recipe for chicken an instant favorite that I have personally tried and loved!

Serves 6 servings
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Calories: 260.19
Calories from Fat: N/A
Total Fat: 6.59 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 25.19 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 25.03 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.333333 cup peach preserves
0.25 cup honey
1 tablespoon spicy brown mustard
1 teaspoon hot pepper sauce to taste
1 (2 pound) whole chicken, cut into pieces, skin removed
2 tablespoons Creole seasoning

Directions
1. Preheat the oven broiler.
2. In a small bowl, mix peach preserves, honey, spicy brown mustard, and hot pepper sauce.
3. Arrange chicken pieces on a medium baking sheet. Season with Creole seasoning. Brush with the peach preserves mixture, reserving some of the mixture for basting.
4. Turning occasionally and basting often with reserved peach reserves mixture, broil 25 minutes in the preheated oven, until chicken is no longer pink and juices run clear.

Posted by HoodiaPharm HungerAway :: 6:27 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Tuesday, August 7, 2007 Get The Most From Your Training

Here are a few tips for those of you who want to get the most from your training time:

1. Get A Personal Trainer: Sometimes to get the most out of your training program you need objective advice from a professional. We get very set in our ways. That can be a good thing for consistency. However, it's hard to make upward progress when you do the same thing week after week and year after year. Following a program written by someone else can take the pressure off and give you new ideas.

2. Eat Well: Proper nutrition and effective training go hand in hand. It is an essential component to all athletic activities. Eating well is the best way to be sure you get the most from your training and from your performance. What you eat before, during, and after exercise has a major impact on how well you perform and how well you feel. Good nutrition also allows you to maintain high quality training, good recovery and good race day performance.

3. Rest and Recover: This is an often overlooked part of effective training. If you don’t plan rest or schedule recovery days in your training you limit your ability to train. Your body actually gets stronger after exercise stress so you need to allow down time for rebuilding muscle tissue. An effective training program will have regular periods of rest and recovery. This also allows adaptation to the exercise and you return bigger, stronger and faster. Rest also allows you to recover mentally and emotionally and avoid exercise burn-out.

4. Get Support: It's extremely helpful to have support for your training program whether it's from training partners or friends and family. But it's also important to be sure that you follow your own training plan and needs. If you workout with others, be careful that you don't get sucked into training at their intensity or duration. If you scheduled an easy day, but your buddy decides to hammer, you need to let go and follow your plan.

All too often training partners can encourage us to over- or under-train. Do what you need to do from your program.

5. Listen to Your Body: Effective training requires you to follow a game plan, but have enough flexibility to alter the plan based upon how you feel. If you are tired, ill, stressed, injured or notice your heart rate is elevated, you need to be able to pay attention to the message these signs are sending. Slowing down, resting, or changing the activity are all appropriate compromises

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

Post / Read Comments

---------------oOo---------------

We Actually Do Need Carbs!

These days, it might seem like carbohydrates are your body's enemy. Popular diets shun them. Some beer companies even advertise the amount of carbs in each bottle.

But the reality is that your body - especially your brain - requires carbohydrates to operate. Although your muscles can store energy, or even burn fat when there's no other fuel around, your brain cannot do either. It depends solely on carbohydrates. And it's important to know that all carbohydrates aren't equal when it comes to nutrition.

First of all, carbs come in two forms: simple and complex. Simple sugars are the ones that can be quickly absorbed into the blood stream - think of the quick fix many of us reach for in the form of candy or soda. These foods usually contain white sugar or corn syrup - both simple sugars. Simple carbohydrates are also found in natural foods, such as honey, molasses, maple syrup, fruit and milk.

Although simple sugars give you a quick burst of energy, the peak is usually followed by a steep drop. That's because your body reacts to the flood of sugar by releasing insulin, a hormone that clears the extra sugar out of your blood.
Insulin has other effects on the body. It promotes the storage of calories as fat and prevents the burning of fat. It is also responsible for the sluggish sensation right after a sugar high. There is increasing evidence that insulin also directly promotes changes in arteries that lead to cardiovascular disease.

Although spurts of sugar might help you study for an exam or keep your brain sharp when you're working late, subjecting your body to see-sawing sugar highs and lows can increase the risk of type 2 diabetes. Diabetes is associated with depression and a decline in mental agility in old age.

Which brings us to the other carbohydrate, the complex carbohydrate, the one you shouldn't shun, no matter which diet you're on. We get most of our complex carbs from grains, vegetables, fruits, legumes and potatoes. These foods - especially whole grains - are digested at more leisurely rate and result in a steadier level of fuel released to the blood. These foods are also packed with fiber, vitamins and minerals, which also make them a better choice than candy. But you probably knew that.

Posted by HoodiaPharm HungerAway :: 8:01 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

More Ab Exercises That Really Work

I gave you 3 exercises that seem to work to tighten ab muscles yesterday, but for abs to look fabulous you need to work in a few more exercises. Here are 3 more that should help you with your 6-pack in no time!

Double Crunch
Starting Position:
Lie on the floor face up.
Bend your knees until your legs are at a 45-degree angle with both feet on the floor.
Your back should be comfortably relaxed on the floor.
Place both hands behind your head.

Movement: Contracting your abdominals, raise your head and legs off the floor toward one another.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

Key Points:
Exhale while raising up.
Inhale while returning to the starting position.
Keep your eyes on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement.


Cable Kneeling Rope Crunch

Starting Position:
On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.

Movement:
Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.
Slowly return to the starting position, stopping just short of the weight stack touching.
You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

Key Points:
Exhale as you lift the weight.
Inhale while returning to the starting position.


Machine Hanging Knee Raise (should use spotter or have someone watch you)

Starting Position:
Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.

Movement:
Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.
Slowly return to the starting position.

Key Points:
Exhale while lifting your legs.
Inhale while returning to the starting position.

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

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Balsamic Turkey and Tomato Salad

You just can pass up this quick, easy, and healthy salad! Start chopping up some turkey and tomatoes and serve it up with a little tangy balsamic vinegar. It's simple and perfect for lunch or dinner.

Ingredients

3 oz. baked turkey breast
8 cherry tomatoes
3 tsp. balsamic vinegar
2/3 Tbsp. olive oil
1/2 tsp. Italian seasoning

Directions

Chop turkey into bit size cubes; quarter tomatoes. In a salad bowl, combine all ingredients, toss well to coat and serve.

Nutritional values per serving: calories 230; calories from fat 90; total fat 10g; saturated fat 2g; cholesterol 70mg; sodium 55mg; total carbohydrate 10g; dietary fiber 1g; sugars 7g; protein 26g; 10-percent RDA of vitamin A and 30-percent RDA of vitamin C.

Posted by HoodiaPharm HungerAway :: 7:03 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Monday, August 6, 2007 Great Ab Exercises!

It is so hard to get perfect abs, I know, I have tried! Here are 3 great ab exercises that seem to do the trick.

1. Bicycle Maneuver (studies actually prove this to be one of the most effective)

Starting Position:
Lie on a mat with your lower back in a comfortable position.
Put your hands on either side of your head by your ears.
Bring your knees up to about a 45-degree angle.

Movement:
Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key Points:
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
Do not pull on your head and neck during this exercise.
The lower to the ground your legs bicycle, the harder your abs have to work.

2. Ab Crunch

Starting Position:
Lie on a mat on your back.
Make sure that your lower back is relaxed against the mat during this exercise.
Bend your knees until your legs are at a 45-degree angle.
Keep both feet on the floor.
Place both hands behind your head.

Movement:
Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
Slowly return to the starting position, stopping just short of your head touching the floor.

Key Points:
Exhale as you contract the abs.
Inhale while returning to the starting position.
Keep your eyes focused on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement.

3. Reverse Ab Curl

Starting Position:
Lie on the floor with your back relaxed and your hands on the floor by your hips.
Keep the upper back pressed into the floor throughout the exercise.

Movement:
Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominal muscles and can no longer lift your hips.
Slowly return to the starting position.

Key Points:
Exhale while lifting your hips.
Inhale while returning to the starting position.

Posted by HoodiaPharm HungerAway :: 8:09 PM :: 0 comments

Post / Read Comments

---------------oOo---------------

Good Eating Habits Start In The Grocery Store!

Good eating habits start in the grocery store. Try these time and money-saving tips to fill your cart with foods that are good for you.

  • Plan ahead. Decide how many meals and snacks are involved with this shopping trip. Take inventory of what you already have in stock in the kitchen.
  • Make a list. A list makes your shopping trip more efficient and helps you avoid impulse purchases. Add one indulgence - perhaps a favorite dessert or a new convenience item. Try to stick only to what's on the list, but don't let that prevent you from looking for or trying new healthy foods.
  • Keep healthy-eating habits in mind. Include foods from all food groups. A diet that includes a variety of foods is a source of all the nutrients your body needs to function properly. A diet that's balanced ensures that you get adequate amounts of these nutrients. Eating in moderation means you're not overeating and contributing to weight gain.
  • Buy fresh. Take advantage of seasonal produce. Fresh foods are generally better than canned or other ready-to-eat foods because they have more flavor and color and because they don't contain added ingredients. Check store ads for fruits and vegetables in season -- they'll often be lower in price.
  • Shop the perimeter. Have you noticed how the freshest and healthiest foods tend to be around the perimeter of a grocery store? Tour the store in your mind - can you visualize the produce department, meat and seafood counter and dairy case? While there are good and necessary choices in the middle aisles of the store, such as pastas, grains and beans, many of your healthiest selections will likely come from the outer sections.
  • Read the food labels. Compare food labels to get the most nutrition for your food dollar. Each label contains information pertaining to serving sizes, calories, nutrients and percent daily values. This information can inform you about foods that are healthy and warn you of those that aren't so healthy - often those that are highly processed or refined.
  • Keep foods safe. Separate raw meat, poultry, seafood and eggs from other foods. Place them in plastic bags to contain their juices. Take food home right away and refrigerate perishables immediately.
  • Don't go shopping when you're hungry. It's hard to resist the bright packaging and enticing smells of food when your stomach is empty. Try to shop after you've eaten a meal or when you have a snack to munch on.
  • Avoid extra shopping trips. Shop just once or twice a week to avoid impulse buying.

Posted by HoodiaPharm HungerAway :: 7:23 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Port and Mushroom Sauce Chicken

A port wine sauce infused with shallots and fresh tarragon bathes chicken and mushrooms in this delectable presentation that not only looks fabulous but takes incredibly delicious!

Serves 5
Prep time: 5 minutes
Cook time: 23 minutes
Total time: 28 minutes
Calories: 176.83
Calories from Fat: N/A
Total Fat: 4.13 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 5.67 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 23.49 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 tablespoon olive oil
4 skinless, boneless chicken breast halves
3 tablespoons whole wheat flour
2 tablespoons minced shallots
0.5 cup white wine
0.5 cup chicken stock
8 fresh mushrooms, sliced
1 sprig fresh tarragon
3.5 tablespoons port wine
1 tablespoon chopped fresh parsley

Directions
1. In a deep skillet, heat oil on high. Coat chicken with flour, add to skillet, reduce heat and cook on low for 10 minutes (or until cooked through). Remove chicken breasts to a platter and keep warm.
2. To the same skillet, add the shallots, saute for 1 minute, then add wine and heat until reduced by half. Add stock and heat for 5 minutes until sauce thickens.
3. Meanwhile, in a small pan, saute mushrooms in a little oil. Add tarragon to mushrooms, then add both to the chicken and wine sauce. Cook all for 7 minutes, stir in port and cook for 5 more minutes.
4. Arrange the chicken on a platter and spoon sauce over it. Garnish with parsley and extra thyme sprigs. Serve

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

Post / Read Comments

---------------oOo---------------

Friday, August 3, 2007 Recipe Of The Day

No-Fry Spicy Potato Skins

Ingredients:
4 large russet potatoes
1/4 cup olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
1-1/2 teaspoons chili powder
1-1/2 teaspoons curry powder
1-1/2 teaspoons ground coriander seed

Directions:
Preheat the oven to 400 degrees.

Bake the potatoes for 1 hour. Remove the potatoes from the oven, but keep the oven on. Slice the potatoes in half lengthwise, and let them cool for 10 minutes. Scoop out most of the potato flesh, leaving about 1/4 inch of flesh against the potato skin (you can save the potato flesh for another use, like mashed potatoes) . Cut each potato half crosswise into three pieces. Place the olive oil in a small cup. Dip each potato piece into the olive oil and place it on a baking sheet. Repeat this with the remaining potato pieces.

Combine the salt and the spices and sprinkle the mixture over the potatoes. Bake the potato skins for 15 minutes or until they are crispy and brown. Serve them immediately. Makes 24 servings

Nutrition information per serving:
Calories: 46
Total Fat: 2.3g
Cholesterol 0mg
Sodium: 101mg
Total Carbohydrates: 5.8g
Fiber: 0.9g
Protein: 0.7g

Posted by HoodiaPharm HungerAway :: 6:29 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Thursday, August 2, 2007 Recipe Of The Day

Greek Town Pizza

Ingredients:
1 pound frozen bread dough, thawed
10 ounces frozen spinach, thawed and drained
1 pound ground chicken breast, skinless
1 cup onions, chopped
1 cup bell peppers, chopped
1 teaspoon garlic, minced
15 ounces Italian style tomato sauce
1/2 teaspoon oregano
1 cup fat-free mozzarella cheese, shredded
1/2 cup fat-free parmesan cheese

Directions:
Preheat oven to 375-degrees. Prepare a 12-inch pizza pan with cooking spray. Press dough into pan, forming the crust with one-inch edges. Prick crust with fork several times. Bake for ten minutes. Sprinkle spinach over crust.

In a skillet, cook chicken, onions, bell peppers, and garlic. Cook until chicken is no longer pink. Stir in tomato sauce and oregano. Spoon mixture over spinach in pan. Sprinkle cheeses over top. Bake for 25 minutes, or until crust is lightly brown. Recipe makes eight servings.

Nutrition information per serving:
Calories: 273
Fat: 3g
Protein: 25g
Carbohydrate: 37g
Cholesterol: 53mg
Sodium: 760mg
Calories from fat: 9-percent

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

Post / Read Comments

---------------oOo---------------

Wednesday, August 1, 2007 The Truth About Cellulite

Cellulite is a condition for which cures are commonly sought. The lumpy, rippled skin which typically appears in the thighs and buttocks area known as cellulite is typically associated with a weight problem; however an individual need not be overweight to have cellulite. The condition is caused by water retention and circulatory problems that may resulted from a variety of factors including hormones.

A weakening of the connective tissue located just beneath the skin can also result in cellulite. Although cellulite has been known to occur in men, it is much more typical in women.

Millions of dollars are spent each year on cellulite treatment creams and other types of products to eradicate cellulite, a condition that is considered to be unattractive and believed by many women to be a rare condition. In truth, most women have cellulite and it actually begins to form just after puberty hits. The degree of cellulite varies, but more than 90 percent of all women have it to some degree.

So, if all women have it, is there anything you can do about it? Many people fail to do anything about their cellulite because they believe there is either nothing they can do about it or that it's simply fat. The truth is that it isn't fat that there are actually number of steps that women can take to prevent and reduce the appearance of cellulite.

The most important step women who are concerned about cellulite can take to reduce and prevent its appearance, is to eat a healthy, well balanced diet that is low in fat. Women who do this from an early age, and maintain such a diet, are shown to have far less problems with cellulite than women who do not. Exercise helps to keep the body toned and promotes good circulation, another key step in fighting cellulite.

Finally, the benefits of drinking plenty of water have been touted for many health conditions and cellulite is no different. The main purpose of cellulite is to wash away toxins within your body which can help to increase circulation, thus preventing and reducing cellulite.

Posted by HoodiaPharm HungerAway :: 5:33 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Decoding Popular Food Label Products

Look at the ingredients on the back of your ice cream. What do you expect to see? Milk, sugar, perhaps vanilla? What you might find, though, is glycerol monostearate, an emulsifier that can help to keep the milk fat in suspension and limits the growth of ice crystals on the ice cream.

Labels can be deceiving and many times we don't even know what we are eating! The ingredients with the strange names usually fall under certain categories and serve certain functions in our food. For instance:

Acidity regulators: These are used to adjust the acidity or basicity of foods and include buffers, acids, alkalis and neutralizing agents.

Anti-caking agents: These make the product more free-flowing.

Emulsifiers: These are very common and allow for easier mixing of oils and water. One example of a food emulsifier is egg yolk.

Flavor enhancers: These help bring out the natural flavor in the food. The most known is the controversial monosodium glutamate (MSG) sodium salt of the amino acid glutamic acid and a form of glutamate.

Modified starch: A type of thickening agent.
Stabilizers: These are added to food to help stop them from separating.

Sweeteners: Natural and non-sugar sweeteners. There are many, many ways to say 'sugar,' and consumers are not often aware that a product contains a lot of sugar, because it doesn't say sugar.

All nutritive sweeteners have a similar amount of calories, ranging from 16 calories per teaspoon for white sugar (sucrose) to 20 calories for honey. Read the label; you'll be surprised to see all the sugars in a box of breakfast cereal. They all have similar nutrition. Even if you think it's healthier, it's still just sugar as far as your body is concerned. If you eat too much, it's stored as fat."

These sugars often appear on food ingredient lists: glucose, fructose, lactose, maltose, sucrose (white sugar), corn syrup and high fructose corn syrup, brown sugar, honey, malt syrup, fruit-juice concentrate and cane sugar.

The unpronounceable ingredients you find in your food usually serve one of the functions listed above. Now, while it is near impossible to list all the strange ingredients you might encounter, we can list for you some of those you're likely to encounter.

Sweeteners and Flavor Enhancers

Aspartame - Aspartame is better known by its trade name NutraSweet, an artificial low-calorie sweetener. Aspartame can be found in breath mints, carbonated soft drinks, cereals and yogurts. This FDA-approved sweetener has been proven safe over more than 10 years of testing.

Maltol - This is another flavor enhancer that gives a taste reminiscent of freshly baked bread. It is used in cakes and different varieties of bread.

Sorbitol - A type of low-calorie sweetener also called sugar alcohol. It is a sweetener that occurs naturally in fruits and is also a thickening agent. It is often considered better for diabetics because it is absorbed more slowly and does not cause a rapid blood sugar rise or promote tooth decay. It is used in sugar-free candies, chewing gums, frozen desserts and baked goods.

Posted by HoodiaPharm HungerAway :: 5:06 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

10 Tips To Eating Better At Fast Food Restaurants

We can make fast food a part of our lives; however, we first must learn how to make it work for us, not against us. Not all fast food is bad, and there are plenty of choices we can make at most fast-food restaurants to support a healthier lifestyle.

Here are 10 tips to keep in mind as you visit your favorite fast-food restaurant:

1. Eat slowly and listen to your body signals. You will feel satisfied with a smaller portion after 20 minutes or so, which is how long it takes for your brain to realize that you are full.

2. Instead of a foot-long submarine sandwich, go for the 6-inch sub. Ask for whole-wheat bread instead of white bread, and use mustard instead of mayonnaise to cut fat and calories.

3. One slice of cheese pizza will satisfy your craving and keep calories and fat at a minimum.

4. Salads are more healthful when you use fat-free dressing or no dressing. Otherwise, your salad, dressed with high-calorie, high-fat toppings, does more damage than a jumbo hamburger with all the fixings.

5. Low-fat and low-sodium soups warm you up and satisfy hunger on a chilly day.

6. Basic bean burritos are a much better option than “loaded” tacos.

7. Double burgers are double trouble; they're loaded with excess fat and calories. Choose a junior or regular hamburger with mustard, lettuce and tomato (hold the cheese, please).

8. Grilled chicken sandwiches are another great meat option.

9. One egg on an English muffin or bagel is a great way to start the day. Try some hotcakes with fruit and/or yogurt for another breakfast option.

10. Have a plan before you enter a fast-food restaurant; it will help defend you against the sensory overload and subsequent sabotage.

Posted by HoodiaPharm HungerAway :: 4:33 AM :: 0 comments

Post / Read Comments

---------------oOo---------------

Recipe Of The Day

Chocolate Pizza

For a chocolate lover this is heaven right here. A relatively low calorie dessert perfect for a little splurge and complete with total decadence!

Ingredients:
2 cups semisweet chocolate morsels
16 ounces white almond bark, divided
1 cup crisp rice cereal
1 cup peanuts
2 cups miniature marshmallows
One, (6 ounce) jar red maraschino cherries, drained, cut into halves
2 tablespoons drained green maraschino cherry quarters
1/2 cup shredded coconut
1 teaspoon olive oil

Directions:
Combine the chocolate morsels and 14-ounces of the almond bark in a heavy 2-quart saucepan. Cook over low heat until smooth, stirring constantly. Remove from heat.

Add the cereal and peanuts and mix well. Stir in the marshmallows. Spread in a greased 12-inch pizza pan. Top with the cherries. Sprinkle with the coconut.

Combine the remaining two ounces almond bark and oil in a 1-quart saucepan. Cook over low heat until smooth, stirring constantly. Drizzle over the chocolate mixture. Chill, covered, until set. Store at room temperature. Recipe makes 20 servings.

Nutrition information per serving:
Calories: 293
Fat: 17g
Carbohydrates: 22g
Sodium: 47mg

Posted by HoodiaPharm HungerAway :: 4:05 AM :: 0 comments

Post / Read Comments

---------------oOo---------------