This is a blog that many people can relate to. Here we will give you all the latest weight loss solutions as well as health tips, diet tips, and the real facts on how to lose weight the healthy way.
Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables, so if you’re in a bind, a vegetable in any form is better than no vegetable at all.
And as winter approaches, fresh produce is limited—or expensive—in much of the country, which forces many of us to turn to canned or frozen options. While canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.
While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.
On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin.
Posted by HoodiaPharm HungerAway ::
10:48 AM ::
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You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.
How do you make those permanent changes? Follow these six strategies.
1. Make a commitment
Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
2. Get emotional support
Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.
3. Set a realistic goal
When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.
4. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Cutting back on calories is easier if you focus on limiting fat.
5. Get active, stay active
Dieting alone can help you lose weight. Cutting 250 calories from your daily diet can help you lose about half a pound a week: 3,500 calories equals 1 pound of fat. But add a 30-minute brisk walk four days a week, and you can double your rate of weight loss.
6. Change your lifestyle
It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors into your life. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.
Posted by HoodiaPharm HungerAway ::
10:00 AM ::
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If you're tired of sweet breakfast muffins or just looking for a savory breakfast, try these. You'll love the smoky flavor from the Canadian bacon and the fresh-tasting combination of red bell pepper and scallions.
2 cups whole-wheat flour 1 cup all-purpose flour 1 tablespoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 2 each eggs 1 1/3 cups buttermilk 3 tablespoons extra-virgin olive oil 2 tablespoons butter 1 cup thinly sliced scallions 3/4 cup diced Canadian bacon 1/2 cup grated Cheddar cheese 1/2 cup finely diced red bell pepper
DIRECTIONS
Preheat oven to 400° F. Coat 12 muffin cups with cooking spray. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and bell pepper. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full). Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
Posted by HoodiaPharm HungerAway ::
9:32 AM ::
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If you're tired of sweet breakfast muffins or just looking for a savory breakfast, try these. You'll love the smoky flavor from the Canadian bacon and the fresh-tasting combination of red bell pepper and scallions.
2 cups whole-wheat flour 1 cup all-purpose flour 1 tablespoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 2 each eggs 1 1/3 cups buttermilk 3 tablespoons extra-virgin olive oil 2 tablespoons butter 1 cup thinly sliced scallions 3/4 cup diced Canadian bacon 1/2 cup grated Cheddar cheese 1/2 cup finely diced red bell pepper
DIRECTIONS
Preheat oven to 400° F. Coat 12 muffin cups with cooking spray. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and bell pepper. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full). Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
Posted by HoodiaPharm HungerAway ::
9:32 AM ::
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Friday, December 28, 2007
Curb The Fast Food in Children
According to reports all over the medical world, kids who eat fast food end up consuming more calories throughout the day than kids who do not eat fast food. Studies also found that more than half of the daily calorie consumption of fast-food eaters came from just one fast-food meal.
The bottom line is that overindulgence of fast food is hazardous to our children's health. It is recommended that you have plenty of healthy foods available for your kids. Try to keep fresh fruit and veggies chopped up in the fridge ready to eat. The more available you make healthy food, the more likely your children are to eat it. It’s all about planning and preparation.
For many kids and families, getting away from fast food is tough because it is so convenient. Soup and sandwiches can be healthy alternatives. But if you don’t have time and MUST opt for fast food, skip the fries and ask for extra lettuce and tomato. Many fast food restaurants also offer the option of exchanging the fries for a salad, fruit, or yogurt. The better choices your kids can make now, the better their health will be later.
Posted by HoodiaPharm HungerAway ::
9:49 AM ::
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Winter doesn't have to mean the misery of colds, flu and other viral infections if you feed your body what it needs to fight them off. A rundown body that is out of balance internally and externally provides an inviting environment for viruses to come in and stay for a while. Even though it's difficult to live in a society and not come into contact with the multitude of germs that are literally everywhere during the winter months, you can reduce your own susceptibility and strengthen your immune system by simply choosing the right foods to put on your plate.
Eat leafy greens every day. Kale, spinach, seaweed and algae are excellent sources of vitamin D, the immunity-booster we usually get from sunshine in the summertime. Along with contributing to a stronger defense against coughing colleagues, recent studies indicate that higher vitamin D levels can help protect against ailments as diverse as osteoporosis and multiple sclerosis.
Include kiwis, grapefruit or orange juice in your daily routine. All are great sources of vitamin C, the antioxidant we’ve known for decades to be powerful in fighting colds and flu. It’s also found in cabbage, bell peppers, tomatoes, cayenne pepper and broccoli.
Snack on almonds and sunflower seeds. They not only supply vitamin E, an antioxidant that fights off free radicals and keeps skin soft and young-looking, but also are a great source of essential fatty acids to keep body systems running smoothly.
Enjoy your garlic! The stinky bulb was once worn in a garland to ward off disease, a superstition that actually has scientific basis as eating garlic can provide a variety of health benefits, including a boost to the immune system that can help ward off nasty bugs. Besides, eating garlic usually ensures that people keep a bit of distance - always a desirable action for avoiding contagion with a flu virus.
Spike it with ginger. Ginger, long used as a folk remedy, can open nasal passages, soothe nausea and help the immune system work.
Finally, don‘t overlook the power of complex carbohydrates from whole grains, sweet potatoes and beans. Our bodies need complex carbs for energy, and when not enough are present the body begins cannibalizing body tissues for the power needed to function. This creates a deficit somewhere else in the body, weakening the defenses along the line and opening a toehold for invading germs.
Posted by HoodiaPharm HungerAway ::
7:59 AM ::
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Convenience foods are fast food. They are processed foods that are often used for a quick meal at home or on the go. Many of these foods contain high amounts of trans fat, so be careful.
Trans fat, also known as partially hydrogenated vegetable oil, is commonly found in convenience food. It is manufactured by adding hydrogen to vegetable oil. Hydrogenated vegetable oil is the cooking oil used to fry foods. Hydrogenated oil costs less and has a longer shelf life.
Trans fat, like saturated fat and cholesterol, raises the LDL (bad) cholesterol that increases your risk for heart disease. Trans fat lowers the HDL (good) cholesterol that helps to decrease your risk for heart disease. It’s been estimated trans fat prematurely kills 30,000 to 75,000 Americans a year.
The American Heart Association guidelines advise people to limit trans fat to 1 percent of their daily calories. This equates to about 2 grams for a 2,000-calorie-a-day diet. According to the Food and Drug Administration, Americans typically eat about 5.8 grams of trans fats per day, nearly three times the recommended guideline. That's 4.7 pounds of trans fat per year!
As you will see from the Trans Fat Bad List, many of our everyday convenience foods contain trans fats. Remember to read the ingredient listing of these foods - even if the label reads, “zero trans fat” or “no trans fat.” Technically food manufacturers can claim there is no trans fat in a product if the amount per serving is less than 0.5 grams. These relatively small amounts of trans fats can add up in the body.
Remember, creating a healthy lifestyle is all about balance and moderation.
Trans Fat Foods to Avoid:
Breads and Bread Products Biscuits made from mix Biscuits/rolls made from refrigerated dough Coating mixes for fish, meat and poultry Stuffing mixes Taco shells White and wheat flour breads
For those nights when you know your busy schedule will practically demand a drive-thru meal, consider taking five minutes in the morning to get dinner ready using your crockpot. This easy recipe will make you wish you plugged it in sooner, and will have the family begging for more.
Ingredients
4 skinless chicken thighs 1 Tbsp. olive oil Salt and pepper to taste 1 onion -- chopped 1 turnip -- cut in 1/2-inch slices 1 carrot -- cut in 1/2-inch slices 1/2 tsp. tarragon 2/3 can chicken broth 1/3 cup white wine -- optional 1 1/3 Tbsp. butter 1 1/3 Tbsp. flour 2/3 cup half and half
Directions
In a large skillet, heat oil over medium-high heat. Cook chicken until browned, about three minutes. Remove from skillet; salt and pepper to your taste.
Reduce heat, add the onion to the skillet and cook for two minutes. Add remaining veggies and tarragon, tossing well to mix, but don't cook. Place vegetables in the crockpot, then layer chicken on top. Pour in the chicken broth and wine.
Cook on low for five to six hours or so. (Your time may vary -- it depends on the age, size and brand of crockpot. Check your manual for a similar recipe to approximate time). When chicken is cooked, remove chicken and veggies; keep warm.
In a saucepan, melt better over low heat. Add flour and whisk together till well blended (no lumps). Cook for a minute, but don't brown. Gradually add cooking liquid and bring to a boil; simmer for a minute. Add half and half and bring up to a low simmer; cook until thickened, about five minutes. To serve, pour the sauce over the vegetables and chicken.
Makes four servings. Nutritional values per serving: 254 calories (51.5 percent from fat), 14g fat, 17g protein, 12g carbohydrate, 2g fiber, 82mg cholesterol, 280mg sodium and 10g net carbs.
Add mashed potatoes and a big salad.
Posted by HoodiaPharm HungerAway ::
6:47 AM ::
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Thursday, December 27, 2007
The Do's of Weight Loss
Do consume frequent, small meals throughout the day that are well-balanced. Eating frequent, balanced meals can help you to avoid hunger and fatigue by keeping your blood sugar stable. If you go for long periods of time without food, you are more likely to end up binge eating. When you go without eating for more than a few hours, your body senses deprivation and shifts into starvation mode. The importance of frequent feedings is even more pronounced when you’re trying to lose weight.
Do boost your metabolism by doing the following things: Drinking green tea. Green tea has caffeine and other compounds that can increase your body’s metabolism by up to 4 percent per day. You can either consume green tea in pill form or by brewing green tea leaves into a beverage. If you do consume green tea as a beverage, refrain from cream and sugar.
Do exercise beyond your comfort zone. When it comes to working out, nothing is more important than intensity. Since the human body strives to maintain stability, it is essential to push your muscles beyond what they are used to lifting.
Do Consume healthy omega-3 fats. These important fats are found in coldwater fish (salmon, tuna, trout), flaxseed and walnuts. You will slow down your metabolism if you avoid them.
Do Schedule the occasional cheat day to keep your metabolism stoked and your cravings in check. Believe it or not, scheduling cheat days for yourself is a great way to keep from feeling deprived.
Posted by HoodiaPharm HungerAway ::
9:46 AM ::
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If you're letting winter be your excuse to hibernate on the couch, shake off the dust bunnies and get busy with these fun winter routines:
Ice skating: Yes, ice skating counts as exercise! And the best part is, as you glide across the ice, reliving your childhood (or grip on the railing, wondering why you've never tried it before) you'll burn about 425 calories per hour playing Peggy Flemming.
Skiing: Need an excuse to hit the slopes? How about that it's one of the most efficient calorie burners around? It's true. Cross country skiing burns approximately 510 calories per hour, and downhill skiing burns about 374. Feeling frisky? Grab a snowboard and burn 428 calories per hour perfecting your 180s.
Snowshoeing: If you haven't seen one in awhile you may not recognize today's snowshoe. They don't look like big tennis racquets anymore. And, while you treck through pristine mountain passes (or even your own neighborhood) you'll burn a cool 544 calories per hour doing it.
Shopping: As long as you're out hunting down good sales, you may as well count it as part of your weekly activity, right? In fact, shopping can burn 156 calories per hour. Make it really pay off with an occasional power walk circling the mall, shopping center, or main street boutiques.
Posted by HoodiaPharm HungerAway ::
9:09 AM ::
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Winter isn't the season usually associated with fresh greens, but the truth is there are many tasty greens in peak season during the colder months. Called "cool weather greens" they include Swiss chard, kale, collards, beet tops, kale, turnip and mustard greens, to name a few.
Not only are these greens some of the best fresh vegetables available right now, they're also packed with good-for-you nutrients like Vitamin A, C, calcium, iron, potassium, folic acid and fiber. Plus, as long as they aren't drenched in butter or oil, greens are low in calories, too at just 25 calories per cup!
Unlike salad greens, these are best enjoyed lightly steamed. First, wash away any grit by dunking them in clean, cold water, then draining. Next, put the greens into a frying pan along with a few tablespoons of water over medium high heat and cook until wilted (watch closely, it happens fast). Shake up the flavor with some minced garlic, a splash of lemon juice, or perhaps a drizzle of Oyster Sauce (available in the Asian section of most grocery markets) which tames the bitter bite winter greens can sometimes have.
Posted by HoodiaPharm HungerAway ::
8:43 AM ::
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We bet you never thought you'd see a German Chocolate Cake you could indulge in and still lose weight, did you? Cake lovers, get your forks ready!
Ingredients
Streusel: 1/4 cup all-purpose flour 1/2 cup packed brown sugar 2 Tbsp. chilled butter or stick margarine, cut into small pieces 1/3 cup flaked sweetened coconut 1/3 cup chopped pecans
Cake: Cooking spray 1 Tbsp. granulated sugar 1/2 cup unsweetened cocoa 1 oz. sweet baking chocolate 1/2 cup boiling water 1-1/2 cups granulated sugar 1/3 cup butter or stick margarine, softened 2 tsp. vanilla extract 2 large egg whites 2 cups all-purpose flour 2 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 1 cup low-fat buttermilk
Glaze: 1 cup powdered sugar 1 Tbsp. butter or stick margarine 4 tsp. fat-free milk
Directions
Preheat oven to 325 degrees.
To prepare streusel, lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine 1/4 cup flour and brown sugar in a small bowl; cut in 2 tablespoons butter with a pastry blender or two knives until mixture resembles coarse meal. Stir in coconut and pecans.
To prepare cake, coat a 12-cup Bundt pan with cooking spray; sprinkle with 1 tablespoon granulated sugar. Set aside. Combine cocoa and baking chocolate in a small bowl; add boiling water, stirring until chocolate melts. Set aside.
Combine 1-1/2 cups granulated sugar and 1/3 cup butter at medium speed of a mixer until well-blended (about five minutes). Add vanilla and egg whites, one at a time, beating well after each addition. Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine 2 cups flour, baking powder, baking soda and salt, stirring well with a whisk. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Stir in cocoa mixture.
Spoon half of batter into prepared pan; top with streusel. Spoon remaining batter over streusel. Bake at 325 degrees for one hour or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan. Cool completely.
To prepare glaze; combine powdered sugar and butter in a small bowl. Add milk; stir with a whisk. Drizzle over cake.
Makes 16 servings (serving size: 1 wedge). Nutritional values per serving: 302 calories (29 percent from fat), 9.8g fat (5.3g sat, 3.2g mono and 0.8g poly), 3.8g protein, 58g carbohydrate, 0.7g fiber, 16mg cholesterol, 1.6mg iron, 224mg sodium and 58mg calcium.
Posted by HoodiaPharm HungerAway ::
8:22 AM ::
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Wednesday, December 26, 2007
5 Tips To Good Exercise!
Are you the type to set your alarm in the morning when you plan on working out, but never quite make it? Or are you the one who packs a gym bag, but are so exhausted by the end of the day, you drive right by the gym on your way home?
Do these routines sound familiar? For many of us, we go through this for a few days then we just give up altogether. If we’re lucky, we were motivated enough to start a routine, but couldn’t keep going with it. How do you make sure you stick with it?
You have to make it simple. The first suggestion is not to start off going all out. Take small steps. Placing too much pressure on yourself can be overwhelming and become a reason for failure.
There is no magical solution to making sure you get your exercise in every day. Everyone’s schedule and lifestyle is different. But here are five keys to assuring your success.
1. Consistency is the key. As mentioned above, start out light. Commit to two workouts per week. It doesn’t seem as demanding so you won’t start making excuses not to go. Two days a week adds up in a year. Plus, if you start feeling stronger and healthier, you may want to go more often anyway.
2. Contrary to popular belief, you don’t have to perform all your exercises at once. Break it up throughout the day if you can’t find one lump sum of time to get everything in. Go for two 10 minute walks a day – one before or after work and one at lunch. That’s 20 minutes of exercise everyday that you didn’t really have to think about.
3. Set your alarm earlier than you usually would to get up and go workout. There’s no need to rush. Set your workout clothes next to your bed. When your alarm goes off and you wake up, get motivated by looking at your running shoes. Commit to three power walks a week.
4. Visualize what you want your body to look like. Don’t take more than a minute or two, but imagine how your hard work of committing to a fitness routine will turn out. Positive thinking can be an excellent motivator.
5. Hire a personal trainer. If you’re committing to a fitness routine when someone else (and money) is involved, you may think twice about making excuses not to go. Not only will you learn from the experience, but it will give you that push you needed. After you feel comfortable without a trainer, you’ve already established that routine of exercising so many times a week. And by then, you’ll be feeling too good to stop going.
Posted by HoodiaPharm HungerAway ::
9:50 AM ::
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This New Year, as you toast to health and happiness, friends and family and hopes and dreams, what will you be looking forward to in 2008?
It's a funny thing about a new year... It's like you're getting a clean slate. 2007 has come and gone, and now 2008 holds the promise for a whole new beginning. January 1st is a time to start fresh, to be your best, to really set your mind to doing the things you want to do.
Do you want to fit in your favorite jeans again? Lose 10, 20 or 100 pounds? Maybe you want reduce stress, get a new job, learn more about wine or keep in touch with friends more. New Year's resolutions can be as big as changing to a whole new, healthier lifestyle to as small as simply getting rid of those pesky piles around the house.
Whatever you decide your New Year's resolutions will be, we look forward to your success. And from all of us at HungerAway, here's to a new you!
Posted by HoodiaPharm HungerAway ::
9:24 AM ::
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Three ways to lose an EXTRA pound of fat (at a minimum) each month!
By "extra," I mean aside from the fat you will already lose as a result of your daily exercise regimen. What I am talking about here is making a small change in your lifestyle to lose a ton (well, maybe not quite that much) of weight over the course of a few months.
So how do you do this? The question then is how can you easily put on extra miles? It really isn't very difficult at all. All you have to do is set a goal of walking an extra mile each day. Not all at once, but throughout the day. To do this, simply change your daily habits. Consider doing the following:
1. Park in the back of the parking lots whenever you go out. This simple little trick not only racks up the mileage with minimal extra effort on your behalf, but it also can save you a lot of potential headaches. If you notice, many of the people that park in the spaces close to the door are very selfish. They fight like cats for those spaces, and they will wait forever for someone to pull out of a close space. You've seen them. They will hold up traffic for several minutes waiting for the person to relinquish that cherished close space.
Meanwhile, there can be many free spaces in the back. No one wants those spaces because it means extra walking. Believe me, you can park in the next parking lot and still be in the building long before the person that circles around waiting for that close space. Also, the door dings tend to happen in the spaces close to the door. Is there a correlation here?
2. Take the stairs instead of the elevators. I know it is tempting to ride the vertical car, but just stay focused on your goal. Remember, you are looking to change your lifestyle. This means you must "waste" energy throughout the day. Taking the stairs is one way to do this in a big way! When you take the stairs you are using your largest muscles (your legs and back) and getting back dividends!
3. When you are working, take a break and walk around for just a few minutes. If you took four or five breaks during your work day and took a leisurely walk for just five minutes each time, you would have walked an extra mile!
Posted by HoodiaPharm HungerAway ::
8:42 AM ::
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Rich spices and flavors characterize this exotic cuisine. Our Moroccan Tofu Salad gives you an excellent taste of Morocco while using many ingredients you may already have in your pantry.
This is a delightful meal to prepare and serve, and one fit for company!
Ingredients
3 Tbsp. dry couscous 2/3 cup water 1/2 bell pepper 2 green onions 1/2 cup chickpeas (garbanzo beans) canned, low-sodium, rinsed and drained 4 tsp. balsamic vinegar 1-1/2 medium fresh tomatoes 1/4 tsp. Italian seasoning 1/4 tsp. oregano 3/4 cup chopped or sliced cucumber 4 1/2 oz. firm tofu 1 Tbsp. fresh lemon juice 2/3 Tbsp. olive oil
Directions
1. For couscous, bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with fork.
2. Rinse and drain garbanzo beans, set aside.
3. Peel cucumber and chop tomatoes, onion, bell pepper and cucumber into bite-sized pieces and place in serving bowl.
4. Drain and cube tofu. Coat a nonstick skillet with cooking spray and heat over medium heat. Saute tofu a few minutes or until slightly golden. Combine couscous, tofu, beans and vegetables in a serving bowl.
5. In a small bowl, whisk together oil, lemon juice, Italian seasoning and oregano; pour over couscous mixture, combine. Serve.
Makes one serving. Nutritional values per serving: 491 calories, 0.0g fat (0.0g sat), 4g protein, 70g carbohydrate, 15g fiber, 0mg cholesterol, 40mg sodium and 19g sugar.
Posted by HoodiaPharm HungerAway ::
8:20 AM ::
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If you want to know the secret to a long and happy life, the answer may be waiting at your nearest pet store. Though owning a pet can be expensive, time-consuming and a great deal of responsibility, these animals provide many benefits to their human companions. There is even research to support what animal lovers have suspected all along: Pets are good for your health.
Studies have shown that pets can help reduce stress, lower your blood pressure, prevent loneliness and lead to an increased feeling of psychological well being.
Yes, pets can be time-consuming and expensive to keep, but think about what you get in return: love and devotion, more physical exercise, improved blood pressure and cholesterol numbers, less anxiety and depression, fewer visits to the doctor and more family fun.
Studies have shown that people sometimes feel more stress in the company of other humans than they do when accompanied by their dog. Another study of people with high blood pressure found that pets might even help in some areas where medicine does not. The study involved two groups of stockbrokers, who were already being treated for high blood pressure with ACE inhibitor medications. While the medications taken by these subjects are useful for lowering resting blood pressure, they are often not effective in controlling blood pressure increases related to stress. The group with pets had a considerably less severe physiological reaction to external stressors.
Animal lovers know in their hearts what science is just beginning to demonstrate - that animals have a remarkable ability to make us feel better simply by being there. So what are you waiting for? If you want to improve your health and quality of life, head to the nearest animal shelter and fetch yourself a devoted companion.
Posted by HoodiaPharm HungerAway ::
9:15 AM ::
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Smooth, creamy and heady with garlic cooked slowly in milk, this cream sauce is enriched with cream cheese and thickened with cornstarch and Parmesan cheese. Toss with hot noodles and sprinkle more cheese and a bit of parsley over the top.
Serves 8
Prep time: 5 minutes Cook time: 35 minutes Total time: 40 minutes Calories: 294.28 Calories from Fat: N/A Total Fat: 4.03 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 49.55 g Dietary Fiber: N/A Sugars: N/A Protein: 14.96 g Vitamin A: N/A Vitamin C: N/A
Ingredients
1.5 cups nonfat evaporated milk 10 cloves garlic 1 pound dry fettuccine pasta 0.5 cup nonfat milk 1 teaspoon cornstarch 2 tablespoons lowfat cream cheese 0.5 cup grated Parmesan cheese
Directions
1. Combine 1 1/2 cup evaporated milk and garlic cloves in a pan, heat and simmer until garlic is soft (about 15-20 minutes). Milk will reduce a little. 2. In a blender, puree milk and garlic mixture with cream cheese until smooth. 3. Return mixture to pan and add 1/2 cup nonfat milk and cornstarch. Heat to simmer. Sauce will thicken slightly. Add 1/4 cup Parmesan cheese. 4. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Toss sauce with cooked pasta. Season with salt and pepper and serve with parsley sprinkled on top. Serve remaining Parmesan cheese separately.
Posted by HoodiaPharm HungerAway ::
9:06 AM ::
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Ready to transform your sweet self into a lean, not-so-mean, fat-burning machine?
You may be surprised to find that don’t have to overhaul your lifestyle. People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, but the secret is to make small changes and incorporate them into their lives permanently.
Dropping your caloric intake below 1,000 calories a day on a consistent basis will signal your body that you are in starvation mode, and will slow down your metabolism. When the metabolism slows, we store food as fat and gain weight.
Calories do count, but it's also about how efficiently your body burns those calories. Your metabolism plays a big part in regulating your weight. Metabolism is the way your body uses up calories from the food you eat and turns them into energy. Metabolic rate is the speed at which you use up those calories. The goal is to get your metabolism into peak operating condition so you will burn the most calories all day long - even while you sleep.
If you follow these 3 tips to speed up your metabolism, you might never again find yourself facing the next bigger size of cute jeans at your favorite store.
Tip 1 - Determine your daily caloric needs: To rev up your fat-burning engine, don’t overload your system with too much food. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level. Here’s a quick formula to give you an idea of your magic number: Multiply your body weight by 11. For example, a 140-pound woman would need to consume 1,540 calories per day to lose weight. If you’re very active, you can multiply your weight by 12.
Tip 2 - Divvy up your meals: Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase.
Tip 3 - Just move! Physical activity accounts for 20 to 40 percent of calories burned each day. The American Academy of Family Physicians suggests that a good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you can’t do that much, do what you can. Walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something.
Posted by HoodiaPharm HungerAway ::
8:45 AM ::
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Friday, December 21, 2007
Tips To Changing Your Lifestyle
Looking for some small but valuable changes to get you and your family into a healthier lifestyle? Here are some simple suggestions:
Get rid of the kitchen TV.
Did you know the average American watches 170 minutes of TV a day and only gets in 19 minutes of exercise? Don't encourage eating and sitting. Lose the kitchen TV and you just might lose some unwanted weight!
Read food labels.
Some nasty stuff can be hidden in foods that appear to be healthy. For example, if you look at the fruit snacks that they market to kids, they look very healthy. They even say "Real Fruit Juice!" What you don't know is that it has every kind of chemical in it to achieve it's color and consistency. So make sure you know what's in the food you're feeding your kids.
Just say "no" to fried foods.
Do not allow your kids to order fries or onion rings when you order out. Have them focus more on the sandwich places versus the burger places. Sure, some sandwiches can be unhealthy, too, but the likelihood of ordering a turkey sandwich with reduced fat chips and finding the same sodium and fat content as you would in a burger and fries is not likely. Check out the nutritional guide at www.hungeraway.com to find out what's in the fast food you're family is eating.
Posted by HoodiaPharm HungerAway ::
6:08 AM ::
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Getting kids to eat healthy foods can be a battle for many parents. Since the food pyramid was changed to include more whole grains, many moms and dads have tried to get more whole grains into their children's diets.
Many doctors believe that it is sometimes possible to "hide" whole grains in meals made for children - allowing parents to rest easy and kids to still enjoy the foods they love. Here are some following tips so you can try to see if you can get some whole grains into your child's diet:
For breakfast, if your children insist on their favorite "kid cereal," use 3/4 of a healthy whole-grain cereal and top it with your child’s favorite sweet cereal variety.
For variety, include low-sugar, hot, whole-grain cereals such as oatmeal.
Use multigrain pasta and find ways to include pasta in meals other than dinner. A cold pasta salad makes a great lunch. Throw a few handfuls of multigrain rotini into your next batch of chicken soup.
Add whole-grain cereal to dishes such as meatloaf and meatballs. It won’t alter the taste and kids can still enjoy these delicious meals
Use half whole-wheat flour/half white flour in cakes and baked goods. Talk about a sweet way for kids to get their whole grains; they’ll never notice the difference.
Save some whole-grain bread that is a few days old and make it into bread crumbs. You can add your favorite spices. They work just as well on chicken breasts, fish fillets or in meatballs.
Ease your kids into eating whole-grain bread. Serve them their next peanut butter and jelly sandwich using a slice each of whole grain and white or try a whole-grain-white variety.
Switch to whole-grain snacks such as popcorn, low-fat tortilla chips and whole-grain crackers.
Posted by HoodiaPharm HungerAway ::
5:46 AM ::
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Most people can and should exercise. However, there are individuals who should get their doctor's permission prior to beginning an exercise program. Anyone with an unstable medical condition will want to seek an exercise prescription from their doctor.
Injury may also require an individual to wait for the healing to be complete prior to beginning exercise. If you have cardiac, pulmonary, or metabolic disease, you should begin your exercise in a medically supervised environment. Think about these factors the next time you exercise:
Start Slowly - Listen to your body and your doctor. For moderate endurance exercise, simply walk a little further each time you exercise and gradually increase the pace of your walks as the weeks pass. For strength exercise, lift a weight that you usually lift, but do it more times than normal.
Impact - Some activities involve jumping or pounding that may be uncomfortable or can lead to injury. Swimming, cross-country skiing, in-line skating, cycling and rowing are easier on the joints.
Convenience - Some aerobic activities require expensive equipment, are seasonal or are not readily available in certain locations.
Skill - Activities that require a lot of skill may discourage you. Try to avoid activities that do not fit with your skill base, and don't quit before you've developed the skills you need for the activity to become enjoyable.
Social Factor - Exercising with a group can be fun and beneficial. Sometimes exercising with other people is such fun that you're more likely to continue your fitness program. For safety reasons, some aerobic activities are best done with a group.
You should always be able to catch your breath and speak comfortably while exercising. It's normal to sense a little discomfort, but you should never sense pain. Always remember to warm up slowly and to cool down gradually. If you use a trainer, be sure to check credentials. The exercise industry is not well regulated, so be sure to ask questions and seek certified individuals.
Posted by HoodiaPharm HungerAway ::
5:11 AM ::
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You will be delighted with the ease with which this tasty stew is made.
Serves 4 servings Prep time: 10 minutes Cook time: 90 minutes Total time: 100 minutes Calories: 267.47 Calories from Fat: N/A Total Fat: 1.89 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 31.61 g Dietary Fiber: N/A Sugars: N/A Protein: 30.99 g Vitamin A: N/A Vitamin C: N/A
Ingredients
4 skinless, boneless chicken breast halves, cut into bite size pieces 1 onion, chopped 0.5 pound baby carrots 4 potatoes 0.5 teaspoon salt 0.25 teaspoon ground turmeric 3 tablespoons tomato paste 0.5 cup water 0.25 teaspoon garlic powder 0.5 teaspoon ground black pepper
Directions
1. In a large pot, put the chopped onion, chicken breast meat, carrots and potatoes. Add the salt and turmeric. Dissolve the tomato paste in water and add. If desired, add garlic powder and ground black pepper to season. 2. Cook for 1 to 1 1/2 hours on medium low heat. Serve.
Posted by HoodiaPharm HungerAway ::
4:40 AM ::
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Thursday, December 20, 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” entree, 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 such as walking 15 minutes, 5 times a week burns calories, especially when you get up early to do it.
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 super cookie 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 and 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 ::
6:56 AM ::
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There is something instilled in people who have found the secret to exercise... something that keeps them coming back for more. It has nothing to do with weights, cardio or stretching. You won't find it hidden under a bench press, climbing the Stairmaster or running on a track. The only place you will find it is inside yourself. It's called fun.
For many people exercise is a dreaded word. The only way they will ever break free from this notion is to change its meaning. The word exercise has been beefed up and disguised under sweatbands and health recommendations. But if you look closely, you will see exercise is nothing but a fancy word for playtime.
Some people enjoy lifting weights. They like the feeling of letting go of their stresses by pumping their energy into lifting. While this is a great way to release the mind and let it escape for a while from everyday problems, it's not the only way. There are no limits to what you can do to get active. As long as you are having fun and moving, then you are accomplishing the true meaning of exercise. Here are a few suggestions to help ignite your exercise fire so you can burn away all those previous misconceptions. The earth is your playground -- go have fun!
1. Dance 2. Play catch 3. Play tennis, soccer, football and every other sport in the book 4. Explore your surroundings… on foot 5. Ride a bike 6. Put music on, jump around and have fun while you do housework 7. Find a workout buddy 8. Join a league 9. Go people watching at the park or mall and literally shop 'til you drop 10. Jump rope
Posted by HoodiaPharm HungerAway ::
5:53 AM ::
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Chicken breasts are chopped and simmered with onion, green pepper, tomatoes, garlic powder, onion powder and chili powder and mixed with instant rice for an impressive meal you won't have to slave over.
Serves 6 servings Prep time: 15 minutes Cook time: 25 minutes Total time: 45 minutes Calories: 377.41 Calories from Fat: N/A Total Fat: 4.96 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 41.91 g Dietary Fiber: N/A Sugars: N/A Protein: 41.28 g Vitamin A: N/A Vitamin C: N/A
Ingredients
1 tablespoon canola oil 3 onions, diced 3 green bell peppers, diced 0.5 cup water, divided 4 skinless, boneless chicken breast halves - cubed 2 (14.5 ounce) cans whole peeled tomatoes, chopped, juice reserved garlic powder to taste onion powder to taste chili powder to taste 2 cups uncooked instant rice
Directions
1. Heat oil in a large skillet over medium heat. Saute onions and peppers for 5 minutes. 2. Pour in 1/4 cup of water and add chicken. Cook 15 minutes, or until chicken is cooked. 3. To the chicken add the tomatoes, with juice, remaining water, garlic powder, onion powder and chili powder. Simmer 5 minutes. 4. Stir in rice, cover and remove from heat. Let stand 5 minutes. Mix well and serve.
Posted by HoodiaPharm HungerAway ::
5:34 AM ::
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Wednesday, December 19, 2007
Cutting Calories While Baking
Watching your weight doesn't necessarily have to mean swearing off baked goods. It just means learning to bake smarter. Alter your current recipes with the following switches:
Cut fat and calories by replacing your usual ingredients with low-fat versions.
Replace whole milk with skim, for example, or eggs with egg whites.
Try using an equal amount of applesauce instead of oil or shortening for your baked goods.
Substitute an equal amount of pureed prune baby food for oil or shortening in brownies and other chocolate baked goods.
Use Splenda Sugar Blend for baking in place of regular sugar. It's a mix of half sugar and half Splenda, giving baked goods the proper texture and browning using Splenda alone cannot.
Use cooking spray instead of shortening to coat pans.
Reduce the cooking time on altered recipes by five minutes or so, to help retain a moist texture.
In most cases, your friends and family won't taste a difference in your trimmed down goodies and you can continue losing weight during the holidays!
Posted by HoodiaPharm HungerAway ::
10:21 AM ::
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Can you believe it is this time of year again - time to start making resolutions?? It goes by so quickly!
Before we talk about the things we should resolve to do in 2008, I would like you take a look back at this time last year. Did you make any resolutions last year? If so, how did you do with adhering to them?
I remember many times in the past when I would make resolutions such as, "I am going to lose weight this year" or "I am going to get happier and more organized this year." I would jump into the New Year with a commitment to realizing my resolves and an intense enthusiasm for doing so. The problem was that my resolves were too vague and I didn’t have a plan to follow, merely an idea of what direction I wanted to go. That was a plan to fail, or more simply put, I failed to plan!
This time, PLAN to succeed and you will!
So, without further ado, here are the 2008 resolutions you need to make.
1. I resolve to make a plan that is realistic and contains small achievable goals to help me realize my bigger goals and resolutions!
2. I resolve to stop drinking all soft drinks and I resolve to stop eating all fried foods.
3. I resolve to increase my fitness level and get regular exercise.
4. I resolve to drink at least 64 ounces of water a day.
I promise you this, if you follow each of these resolves then 2009 will ring in with YOU being much healthier, more fit and highly empowered! That would make for a great 2008, wouldn’t it?
Posted by HoodiaPharm HungerAway ::
8:31 AM ::
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Calcium is the most abundant mineral in the human body, and it has several important functions. More than 99 percent of the calcium in the body is stored in the bones and teeth, where it functions to support their structure. The rest is found throughout the body in blood and muscles and is needed for muscle contraction, blood-vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system.
According to the Continuing Survey of Food Intakes of Individuals, 78 percent of women ages 20 and older are not meeting their recommended daily intake for calcium. When calcium intake is low, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions. This can increase the risk of developing osteoporosis when teamed with other risk factors such as being female, thin, inactive, of advanced age, cigarette smoking, excessive intake of alcohol and having a family history of osteoporosis.
Osteoporosis is by far the most common bone disease, responsible for 1.5 million bone fractures every year in the U.S. This is because with osteoporosis, the composition of the bone is normal, but the mass is so reduced that the skeleton loses its strength and becomes unable to perform its supporting role in the body. Minor falls can cause fractures, and in extreme conditions bones may even break under their own weight.
Studies also show a relationship between calcium intake and lowering the risk of high blood pressure (hypertension). Women who ingest at least 800mg of calcium per day, have a 23 percent lower risk of developing high blood pressure than women who get 400mg/day or less. High blood pressure affects about one in four adult Americans, and, if left uncontrolled, hypertension directly increases the risk of coronary heart disease -- potentially leading to a heart attack.
Posted by HoodiaPharm HungerAway ::
8:06 AM ::
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Chicken breasts sauteed with onions and mushrooms, then braised in herbs, spices and a brandy/chicken broth mixture. Delicious!
Serves 6 Prep time: 10 minutes Cook time: 25 minutes Total time: 35 minutes Calories: 235.18 Calories from Fat: N/A Total Fat: 2.96 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 6.18 g Dietary Fiber: N/A Sugars: N/A Protein: 38.64 g Vitamin A: N/A Vitamin C: N/A
Ingredients
2 small onions, chopped 1 pound fresh mushrooms 8 skinless, boneless chicken breast halves 0.5 teaspoon salt 0.5 teaspoon ground black pepper 0.5 teaspoon paprika 2 teaspoons chopped fresh chives 2 teaspoons dried parsley 0.5 cup chicken broth 0.25 cup brandy 2 tablespoons prepared Dijon-style mustard
Directions
1. Saute onions and mushrooms in a large skillet over medium heat. Remove onion/mushroom mixture from skillet and reserve; add chicken breasts to skillet. Saute for 4 minutes, then turn over and add mushroom mixture on top. 2. In a small bowl mix salt, pepper, paprika, chives and parsley together then sprinkle mixture over chicken. In a medium bowl combine the broth, brandy and mustard and blend together. Pour over chicken, reduce heat to low and simmer for 20 to 25 minutes.
Posted by HoodiaPharm HungerAway ::
7:29 AM ::
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Tuesday, December 18, 2007
Cutting Calories By Ditching Alcohol
A beer here, a Cosmopolitan there. Before you know it, your jeans are feeling a little snug. When it comes to calories, not all alcoholic beverages are created equal, especially when sweetened mixers drive up the calorie count. That 2.5-ounce Cosmo, for example, has 150 calories. A happy hour-worthy margarita (six ounces) has around 350 calories. And an eight-ounce Long Island iced tea can pack a whopping 600 calories. Beer and wine aren’t exactly low-cal either. So, before you raise a glass, get the cruel calorie facts on that bubbly, beer and Bordeaux…
Are you drinking your calories? One nightly glass of wine adds an extra 700 calories to your diet every week, adding more than 10 pounds of potential flab a year. But don’t just point the finger at wine: all alcoholic beverages can pack on the pounds.
Eighty proof bourbon, brandy, gin, rum, scotch, tequila, vodka, and whiskey each have 65 calories per one-ounce serving. If you’re on a diet that restricts carbohydrates use club soda, diet soft drinks or water instead of a sweetened mixer. And choose clear liquors, which have fewer carbohydrates, over wine, beer and dark liquors. In general, liqueurs cram in 70 to 120 calories per ounce.
To get a sense of how quickly the calories from alcohol stack up, use the handy cheat sheet below. (Calorie information is per 8-ounce serving, unless otherwise noted):
White wine spritzer 80 Red wine 170 Champagne 86 Light beer 75 Bloody Mary 130 Dry martini [2.5 oz] 163 Dessert wine 174 Hot buttered rum 254 White Russian [4.5 oz] 404
By reading this you may want to think about having that drink next time! Or perhaps you can skip the 2nd, 3rd, and 4th instead!
Posted by HoodiaPharm HungerAway ::
8:59 AM ::
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Just when did holidays like Hanukkah and Christmas morph from messages of love and giving to ones of food and gorging?
Whether it’s one, three or seven pounds, experience says that most of us will gain weight between now and New Year’s Day. So it bears repeating that moderation is the key to enjoying a fun and healthy holiday season.
This year, shake off the ghosts of food-crammed Christmases past! Fill up instead on family and friendship rather than food and feasting. Make a concerted effort to fill your heart with love - not cholesterol - and you’ll start the New Year with a brighter outlook instead of a desperate resolve to shed pounds! Here are five ways in which to do that:
Imbibe with caution. Alcohol accomplishes two negatives: extra calories without nutrition, and a relaxing of inhibitions. You need all your willpower to resist the cheese dips and fried snacks, so staying sober is a good strategy. Check out these diet-friendly alcohol choices for more tips.
Don't go wild. Hey, it’s a party! So it is. Enjoy a beer, glass of wine, or even a cocktail (made with club soda or diet soda, of course). Spend the rest of the party walking around with a full glass of club soda with lime. Keeping your hands occupied accomplishes two purposes: first, the hosts will not ask if you need a drink (you have one), and second, it’s harder to eat with one hand wrapped around a glass.
Choose to lose. Many people feel that if they don’t partake in the holiday feasting tradition, others will perceive them as rude or ungrateful. Hey, it’s your diet, your way. You have the right to eat what you want, where you want and in the amount you want.
Host your own party. Cocktail parties are so easy to make healthy. Too many hosts toss together a menu of fried foods, fatty cheeses, greasy chips and snacks, and unlimited nuts. There are plenty of great alternatives like grilled chicken and hor d'overes with yogurt dip, baked chips and pretzels. Get more healthy party food ideas.
Stay active. Nothing helps your reach (and maintain) a healthy weight like physical activity. If you’re like most, holidays keep you busier than ever, leaving you with less time for yourself. If you don’t have time to get to the gym, stay fit by walking daily. Get up 15 minutes earlier than usual and walk briskly. Repeat just before dinner.
Posted by HoodiaPharm HungerAway ::
8:01 AM ::
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Don't you wish sometimes you had your own personal trainer to guide you through your workout and give you hints about getting more out of your exercise? You may not be able to afford one of your own, but by incorporating these trainer hints and tips into your day, you'll be on your way to making your workout even more effective!
1. Buddy up. One of the best benefits of having a personal trainer is having someone to hold you accountable for your exercise. A trainer is paid to do this for you, but the easy (and free!) solution is within your own circle of friends. Ask a reliable friend to be your workout partner and just the knowledge that they are depending on you to work out will increase your odds of staying on track with your exercise.
A unique way of ensuring success is to allow each partner a certain number of cuts per month at a price. Failing to show up for a session with your trainer still costs you money and so should skipping your workout with your friend. Pony up $10 for each cut and let it accumulate for six months or longer. At the end of a predetermined time frame, count the money and use it to treat you and your workout partner to a luxurious splurge.
2. Shorter workouts can be as effective as longer ones. Sure, everyone would like to be able to workout for 45 minutes of uninterrupted time, but let's be serious! With today's busy schedules and demanding jobs, finding time to exercise can be a struggle. The good news is that you don't need a huge block of time to see results. Studies have shown that workouts as short as 10 to 15 minutes can strengthen the body and improve your health.
Fit several brief workouts in your day and you not only increase your metabolism, but you also reach the ideal activity level of 45 minutes to one hour. Don't let yourself be discouraged by a lack of time; do the best with what you've got.
3. Gym membership isn't required. It's too easy to use lack of a gym membership as an excuse for not getting it done. The fact is, bodyweight workouts are just as effective, if not more, than conventional gym equipment. It reduces the risk of injury and everybody has one! You can see tremendous results while working out at home, with or without equipment!
Posted by HoodiaPharm HungerAway ::
7:36 AM ::
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The stewed tomatoes and jalapeno pepper give this slow cooker recipe its Creole zing, along with seasoning and other veggies. This is an easy and tasty Creole chicken recipe. Just put all ingredients into the slow cooker and let it simmer all day.
Serves 4 servings Prep time: 10 minutes Cook time: 720 minutes Total time: 730 minutes Calories: 192.33 Calories from Fat: N/A Total Fat: 1.83 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 14.32 g Dietary Fiber: N/A Sugars: N/A Protein: 29.64 g Vitamin A: N/A Vitamin C: N/A
Ingredients
4 skinless, boneless chicken breast halves salt and pepper to taste Creole-style seasoning to taste 1 (14.5 ounce) can stewed tomatoes, with liquid 1 stalk celery, diced 1 green bell pepper, diced 3 cloves garlic, minced 1 onion, diced 1 (4 ounce) can mushrooms, drained 1 fresh jalapeno pepper, seeded and chopped
Directions
1. Place chicken breasts in slow cooker. Season with salt, pepper, and Creole-style seasoning to taste. Stir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms, and jalapeno pepper. 2. Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.
Posted by HoodiaPharm HungerAway ::
6:45 AM ::
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Ever wondered why some people manage to keep their weight off easily and others just pile it all back on when they stop that new diet? The answer is easy; it comes down to one simple change.
People who keep their weight loss off change tiny things in their daily life. Instead of full fat milk they have skimmed, they grill rather than fry and they choose to reduce the amount of cheese, cream, cakes and biscuits they eat, every single day.
Now you are immediately going to say that that is lots of changes not just one. To some degree you would be correct, but not completely.
If you look at a photograph it is one small picture but when looked at closely, it is made up of thousands of pixels. One small sugar cube is made up of hundreds of sugar grains, and a handkerchief consists of numerous cotton threads. Almost everything in the world, no matter how small, can be broken down into even smaller parts. All those tiny parts still only amount to one small thing.
You make several tiny changes to your lifestyle, which you genuinely do not mind and weight loss becomes easy. Remember, they have to be changes that you will hardly notice — low fat spread instead of full fat, low calorie squash or just eating more fruit.
Make the one small change to adjust your eating habits slightly and permanently and even if you break your diet program, you could still lose weight slowly and steadily.
Posted by HoodiaPharm HungerAway ::
8:39 AM ::
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Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.
1. Never leave home “starving.” Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.
2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.
3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.
4. Don't eat in front of the TV. Watching the boob tube — instead of watching your plate — lulls you into overeating. Also avoid being tempted by food and snack commercials.
5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.
6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.
7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won't overeat.
8. Take time to taste your food. Don't gobble food down! Rushing through your meals doesn't give your brain the time that it needs to signal your body that you are full.
9. When dining out, request sauces and low-calorie dressings on the side.
10. There is no law that requires you to finish everything on your plate.
Posted by HoodiaPharm HungerAway ::
8:00 AM ::
0 comments
How can you determine your ideal weight? It's just as easy as typing in your height and frame into a standard one size fits all website, but it may be more accurate. Although, it is true that one answer won't work for everybody. Here is a simple method to determine what that weight should be:
For Women: The ideal weight for a woman who is exactly 5 feet tall is 100 pounds. For every additional inch above 5 feet, add five pounds. If you are shorter than 5 feet tall, subtract five pounds for every inch you measure below 5 feet.
Next, determine whether you have a small, medium or large frame. Using a measuring tape, measure your wrist. If your wrist measures exactly 6 inches, you have a medium frame and the weight number you calculated above, does not need to be adjusted. If your wrist measures less than 6 inches, subtract 10 percent from your ideal weight. If your wrist measures more than 6 inches, add 10 percent to your ideal weight.
For Men: The ideal weight for a man who is exactly 5 feet tall is 106 pounds. For every additional inch above 5 feet, add 6 pounds. To determine whether you have a small, medium or large frame, measure your wrist. If your wrist measures exactly 7 inches, you have a medium frame and you do not need to adjust your ideal weight. If your wrist is smaller than 7 inches, you have a small frame and should subtract 10 percent from your ideal weight. If your wrist is larger than 7 inches, you have a small frame and should add 10 percent to your ideal weight.
Posted by HoodiaPharm HungerAway ::
7:35 AM ::
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A wonderful change in light eating with pasta, chicken and vegetables. It is very low in fat and calories, but tastes delicious. Use your favorite pasta - or use mostaccioli pasta which gives it a great presentation. Add some of your favorite veggies, if desired.
Serves 8 servings Prep time: 30 minutes Cook time: 15 minutes Total time: 45 minutes Calories: 184.54 Calories from Fat: N/A Total Fat: 1.80 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 26.27 g Dietary Fiber: N/A Sugars: N/A Protein: 15.82 g Vitamin A: N/A Vitamin C: N/A
Ingredients 3 cups mostaccioli 3 skinless, boneless chicken breast halves 0.25 onion, chopped 3 fresh mushrooms, sliced 2 tablespoons Italian seasoning 1 (14.5 ounce) can diced tomatoes salt and pepper to taste 2 tablespoons grated Parmesan cheese
Directions 1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and reserve. 2. Meanwhile, in a large lightly greased skillet over medium heat, cook chicken for about 15 minutes and remove from pan; cool and dice. 3. In a large skillet over medium heat, combine onion, mushrooms, Italian seasoning, tomatoes with juice, salt and pepper; cook until onions are translucent. Remove from heat and add chicken and pasta. Sprinkle Parmesan cheese on top; serve.
Posted by HoodiaPharm HungerAway ::
7:10 AM ::
0 comments
While most of us suffer from fatigue some of the time, there are millions who suffer from it all of the time. Exhaustion is one of the most common complaints brought to doctors.
Fortunately, one of the best ways to fight fatigue is with energy-boosting foods. Whether you’re in need of a quick energy boost or sustained, long-lasting fuel, here are the foods that will do the job.
Quick Energy Boosters:
The quickest energy is from carbohydrates. That’s the body’s first preferences for energy. Did you ever hear about carbohydrate loading? That’s what marathon runners do when they run a long race, they carb load. The reason they do that is because your body’s first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver. For quick energy, you want to have glycogen stored and that comes from things like:
Vegetables Whole-grain Cereals 100-percent fruit juice Dried fruit Fresh fruit
If you’re really hungry and you want some quick energy, there’s no better choice than eating some fruit. Rather than drinking a sugary drink, eat a piece of fruit. You’re going to get your carbohydrates and you’re also going to get your fiber and vitamins and minerals.
Sustained Energy Boosters: A balance of nutrients is really what’s going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn’t start until it reaches your intestines. That’s why foods that are combinations of nutrients give you sustained energy." Some good combinations choices include:
Nuts Whole-grain pasta Turkey or peanut butter on whole-grain bread
Posted by HoodiaPharm HungerAway ::
8:23 AM ::
0 comments
The holidays can be stressful, there is no question about it, especially for children. With so many parties and family and friends coming over, it is hard to keep both the children and adults on a regular eating schedule that provides nutrition. So what's the secret to making the holiday season a healthy season for children?
Stick to regular nap and meal times as much as you can. Stay consistent in your routine and keep your bedtime rituals.
If you have to go out of town for the holidays, be sure to bring a "comfort" piece from home, be it a blanket, stuffed animal or favorite book. In addition, buy a "surprise" book they can open the first night away from home. It adds a special element and allows you to have some quiet time away from home. Do not use this time to start giving them treats before bed, no matter whether "Grandma" wants them to have it or not.
Make time for downtime. During the course of the day, there are always many things to do and rarely enough time to do them all. No matter what, find at least 5 minutes to “relax” and have a little bit of downtime. Perhaps you can bring lullaby music in your car to set the mood for the day and get rid of the hustle and bustle of the season, or a favorite holiday book.
Don't compromise your food choices. Kids get plenty of "treats" during the holidays so do what you can to serve up healthy foods. Keep healthy snacks handy and limit sugar intake no matter what. Children do not know yet that the holiday season is about eating and snacking, so what they don't know won't hurt them.
The holidays can be happy is you teach your children healthy nutrition and teach them how to relax.
Posted by HoodiaPharm HungerAway ::
7:07 AM ::
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When the pressure of the holiday season mounts, don't reach for chocolate or potato chips to soothe your soul. There are many other choices you can have such as a serving of sweet and salty pistachio nuts, instead.
Why? A recent study found that eating a serving of pistachios per day lowered the body's negative response to stress. Talk about the ultimate comfort food!
Pistachios are packed with copper, magnesium, potassium, and B vitamins, all of which strengthen your immune system. At the same time, the nuts are high in monounsaturated (or good) fat, which supports good heart health and helps reduce "bad" cholesterol.
A one ounce serving of dry roasted, salted pistachios (about 49 kernels) weighs in at 162 calories, 13 grams of fat, 1.6 of that saturated, 115 mg sodium, 7.8 g carbs, 2.9 g fiber, and 6.1 g of protein and provides 10% of the daily requirements of dietary fiber, magnesium, copper, phosphorous, and B vitamins.
Besides all of the healthy reasons, the fact is, they taste good as well.
Posted by HoodiaPharm HungerAway ::
6:34 AM ::
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Heady with lemon and garlic in a white wine sauce, this easy entree works beautifully for entertaining, so you can focus your attentions on the rest of the meal.
Serves 6 servings Prep time: 10 minutes Cook time: 480 minutes Total time: 490 minutes Calories: 246.74 Calories from Fat: N/A Total Fat: 1.55 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 9.63 g Dietary Fiber: N/A Sugars: N/A Protein: 28.24 g Vitamin A: N/A Vitamin C: N/A
Ingredients 6 skinless, boneless chicken breasts 3 cups white wine 1.5 cups lemon juice 1 medium head garlic, crushed 4 drops hot pepper sauce 2 teaspoons poultry seasoning 2 teaspoons salt
Directions 1. Combine the white wine, lemon juice, crushed garlic, Tabasco, poultry seasoning and salt. Mix well. 2. Place chicken in slow cooker. Pour lemon/garlic mixture over chicken. Cook on low for 8 to 10 hours.
Posted by HoodiaPharm HungerAway ::
6:04 AM ::
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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 imbibed enough water!
Besides enough water, you need to eat a varied, healthy diet. Click here for a FREE diet profile and see how we can help you plan the best way for you to lose weight!
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. It’s like trying to start a car without gas -- it won’t work. Something light and healthy is a great way to start your day
Posted by HoodiaPharm HungerAway ::
6:33 AM ::
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Healthy snacks don’t have to be bland and boring. You never have to substitute taste when it comes to choosing nutritious munchies. There are countless ways to spice up your snacks and keep you satisfied. It is recommended that you eat snacks that include protein, carbohydrates and a little fat.
The combination snack is the best. The carbohydrates are good for some quick energy while the protein and fats provide you with a little more sustained energy.
Take a bite of these 10 super snacks that are sure to tackle your hunger pangs:
1. String cheese with strawberries
2. Ham on flatbread with peanuts
3. Cottage cheese with fruit
4. Melba Toast with peanut butter
5. Homemade bran muffin
6. Unsalted soy nuts
7. Seasonal fruits with a glass of skim milk
8. Lean turkey breast with rice crackers
9. Celery with ham and light cream cheese
10. Yogurt with fruit
Posted by HoodiaPharm HungerAway ::
6:08 AM ::
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Cooked asparagus, diced English cucumber, and green onion are folded into long-grained rice and chilled. The dill/mustard vinaigrette is chilled as well. Just before serving, the dressing is folded into the rice salad and served in a bowl lined with lettuce.
Serves 6 Prep time: 15 minutes Cook time: 25 minutes Total time: 100 minutes Calories: 226.47 Calories from Fat: N/A Total Fat: 6.97 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 34.80 g Dietary Fiber: N/A Sugars: N/A Protein: 6.12 g Vitamin A: N/A Vitamin C: N/A
Ingredients 1.75 cups water 1 cup long-grain white rice 1 pound thin asparagus spears, trimmed and cut into 1 inch 1.5 cups English cucumber - peeled, seeded and chopped 3 green onions, chopped 2 tablespoons Dijon mustard 1 tablespoon white sugar 1 tablespoon white wine vinegar 0.5 teaspoon dry mustard 2.5 tablespoons vegetable oil 0.25 cup chopped fresh dill weed 4 heads butter lettuce
Directions 1. In a medium saucepan, bring 1 3/4 cups water to boil. Add rice; return to boil. Reduce heat to low, cover and cook until water is absorbed and rice is tender, about 20 minutes. Fluff with fork; transfer to bowl. Cool to room temperature. 2. Cook asparagus in a large saucepan of boiling salted water until tender, about 1 minute. Drain and rinse with cold water to cool. Cut the asparagus into 1-inch pieces. Add asparagus, cucumber and green onions to rice. 3. Whisk together the mustard, sugar, vinegar, dry mustard, oil and chopped dill. Cover salad and dressing separately. Refrigerate until chilled. 4. Pour dressing into salad and season with salt and pepper. Line large bowl with lettuce and mound salad in bowl. Garnish with dill sprigs.
Posted by HoodiaPharm HungerAway ::
5:30 AM ::
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Tuesday, December 11, 2007
Holiday Weight Loss Tips
Don't fret about overeating during the holidays. Worrying too much may push you to overindulge. So relax and keep moderation in mind.
You may think that the average American gains five pounds during the holidays, but most people, if they gain anything, pick up one-half to two pounds. Still, a pound every year can add up.
Here are some tips for the diet-minded—which may help you stick with healthy foods in moderation:
Think color when putting food on your plate. The white plate—turkey, stuffing, mashed potatoes gravy and a roll—should be counterbalanced with colorful and more nutritionally valuable fruits and vegetables.
Some "bad" foods are better than others. While pecan nuts have been linked with a reduced risk of type 2 diabetes, pecan pie is loaded with calories. However, apple pie has less sugar and calories, and is also a good source of beta-carotene. Hard cheeses have less fat than soft cheeses. Picking the most flavorful ones, is a good way to eat smaller portions. Also, it's better to choose multigrain crackers over buttery ones.
If you drink, alternate with water; dehydration causes hangovers. Skip the eggnog, since it's high in saturated fat. Stick with red wine and dark beer, which have antioxidants that may help fight cancer and heart disease.
Go for fewer toppings—be it gravy, dressing or sour cream—and dish up smaller portions. After all the first bite of an indulgent food tastes like the last. You don't really need a huge amount to satisfy your craving.
When you obsess about what to eat at a holiday gathering, you get into that all-or-nothing mentality. Then you overindulge and that leads to self-defeat.
Posted by HoodiaPharm HungerAway ::
6:26 AM ::
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Exercise is good for the mind and for the body. It sharpens the mind and boosts mood. It provides energy and a sense of mastery. It improves the quality of your sleep so you wake up feeling better rested. It keeps the heart and blood vessels in working order. It protects against such common conditions as diabetes. It is invaluable in weight control.
Now comes more good news: Intense exercise may curb your sweet tooth. Animal studies show that exercise decreases preference for sweetness. Scientists aren’t sure why exercise has this effect. It may be that intense activity revs up endorphins and related substances in your brain, and that powerfully positive blast of pleasure might decrease the need for satisfying food.
The danger for athletes is that such an effect might keep them from consuming enough food to replace calories lost in exertion. But most of us have no such problem. And there's more good news... Long-term exercise improves your immune system with 30 minutes of exercise a day. Three times a week, adults strengthened not only their muscles but the immune system’s first line of defense against viral infection. Blood tests showed them to have more active natural killer cells.
They had no such boost in immune function if they exercised for only three months. It took 11 months of working out to impact the immune system. The results were especially important because the exercisers were older adults. The researchers say the study demonstrates how a little exercise can help people maintain their health and independence with advancing age.
As the saying goes, use it or lose it. When you stop exercising, you lose not only the physical benefits, but the psychological benefits as well.
Posted by HoodiaPharm HungerAway ::
5:44 AM ::
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This recipe is so easy to make. Just cover with foil and bake! This is really nice to make before going to a potluck dinner or even put in a slow cooker before work.
Serves 5 to 6 servings Prep time: 5 minutes Cook time: 90 minutes Total time: 95 minutes Calories: 307.13 Calories from Fat: N/A Total Fat: 5.08 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 38.94 g Dietary Fiber: N/A Sugars: N/A Protein: 26.41 g Vitamin A: N/A Vitamin C: N/A
Ingredients 1 cup uncooked white rice 1 (10.75 ounce) can condensed cream of chicken soup 1.875 cups water 1 (1 ounce) package dry onion soup mix 4 skinless, boneless chicken breast halves
Directions 1. Preheat oven to 350 degrees F (175 degrees C). 2. Spread rice in the bottom of a 9x13 inch baking dish. Rinse chicken and pat dry; arrange chicken pieces on top of rice. 3. Mix soup and water together and pour over chicken and rice. Sprinkle dry onion soup mix on top. Cover and seal TIGHTLY with foil. Bake in the preheated oven for 1 to 1 1/2 hours. Enjoy!
Posted by HoodiaPharm HungerAway ::
5:12 AM ::
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There are so many opinions when it comes to the number of sets and reps you should do, how much you should rest in between sets and how much resistance you should use. One guy in the gym may swear by six to 10 sets of each exercise, another says three sets is all he needs to put on muscle. One trainer may tell you to rest for 30 seconds between exercises and another up to three minutes.
So, who's right? It comes down to personal goals. Let's take a look at four different training goals.
The first is muscle endurance. This person may be a long-distance runner or cycler who wants to improve the muscle endurance fibers. In this case, he or she would choose 65 percent of their one repetition maximum. They will engage in more than 12 repetitions for two to three sets, resting only 30 seconds between sets and exercises.
The idea is to keep the resistance light, the reps high and the rest time low. That regimen keeps the endurance demand up with the lower intensity and longer duration routines. This type of strength routine is the best kind to enhance an endurance athlete's performance.
The second goal is hypertrophy, otherwise known as increasing muscle size. This is the goal of bodybuilders. To increase muscle size, choose a resistance that is 65 percent to 85 percent of your one repetition maximum. Perform six to 12 reps for three to six sets, resting from 30 seconds up to 90 seconds. This high-intensity, short-duration training will increase the size of the muscle fibers.
To train for muscle strength, you should select a resistance that is 85 percent or higher than your one repetition maximum. Repetitions are six or less for two to six sets, resting from three to five minutes between sets. Because the intensity is so high, the rest between sets has to be longer. Many athletes who need to increase their strength to perform on the field will use this prescription.
Finally, there are routines for those looking to increase muscle power. Think of an Olympic power lifter. These athletes use resistance that is 75 percent to 90 percent of their one repetition maximum, performing only one to five reps. They repeat each exercise for three to five sets and rest up to five minutes between each set. Plyometric exercises are used when training for power.
If your routine is going to include some combination of the above goals, you should work the power moves first because they are explosive and require the most energy burst. Second, perform multi-joint exercises also known as compound exercises along with all of your ab and lower back work. Lastly, finish with your single joint and smaller muscle group exercises like bicep curls.
Posted by HoodiaPharm HungerAway ::
7:20 AM ::
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The best things in life are. . . no, not free. Shared. They're brought as gifts, given to friends and family, offered as parting gifts at your own party.
Over the years, we've sent holiday packages filled with homemade treats far and wide: candy, granola, jams and chutneys. We've heard people await those boxes with anticipation.
Maybe the excitement is partly because people just don't make homemade treats anymore. Who has the time? Well, time's not a worry with this treat! A spicy cranberry chutney perfect for a holiday turkey or roast that you can bring to any Holiday dinner.
Maybe we've lost the homemade-gift habit because we'd rather get something at the mall that could always be returned. After you make this wonderful recipe, all that's left is to wrap these gifts up and hand them around or send them on their way. But keep a few back for yourself. After all, by definition, to share doesn't mean to give it all away. It means you get to keep a little for yourself. And that's a reason to celebrate for sure.
About the Cranberry-Orange Chutney Cranberries are tart and wonderful-and sometimes in short supply. Consider buying a couple bags when you see them; the berries can be stored in the freezer for up to 9 months. Use them to make this easy chutney, an East Indian-inspired condiment that's great alongside roasts, on top of baked potatoes or with eggs of any variety.
Cranberry-Orange Chutney Makes 4 half-pint jars
Ingredients: 4 half-pint canning jars (see note below) 3 1/4 cups whole, fresh cranberries 1 medium shallot, minced 3 celery ribs, halved lengthwise and then thinly sliced 1 garlic clove, minced 3/4 cup packed light brown sugar 3/4 cup red wine vinegar 1/2 cup granulated sugar 1/4 cup orange juice 1 Tbsp minced fresh ginger 1 Tbsp mustard seeds 1 Tbsp finely grated orange zest 1 Tbsp finely grated lemon zest 1 tsp salt 1/2 tsp red pepper flakes
Instructions Set aside the jars' flat lids. Either run the 4 half-pint glass canning jars and their metal rings through the dishwasher on a heated-dry cycle; or place them in a large saucepan, fill with water to cover the jars and rings by 2 inches and boil over high heat for 10 minutes. Do not drain until ready to fill. Combine all the ingredients in a large saucepan; bring to a boil over high heat. Reduce the heat to low and simmer uncovered until the cranberries have broken down and the mixture has thickened somewhat, stirring often, about 15 minutes. Carefully ladle the chutney into the hot jars; seal with both the flat, rubber-rimmed lids and the metal ring to hold them in place. If you get any chutney on the jars' rims, you must wipe them clean before sealing. Immediately turn the jars upside down and let stand 10 minutes. Although you're not using traditional canning practice here, this will help seal the jars as the rubberized rim of the lid expands and then contracts onto the jar. Turn right side up and continue cooling to room temperature. Store in the refrigerator for up to 1 month. Serving size: 2 Tbsp Note Canning jars must have three parts: the jar, a flat lid with a rubberized sealing lip and the screw-on ring to hold this flat lid in place.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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1. Get Rid of the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.
2. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding 1/4 cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with 1/4 cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.
3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald’s, Wendy’s, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK’s website, a grilled chicken sandwich automatically comes slathered with mayo. Just “click” to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.
4. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can’t eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don’t have to “earn” these with increased activity.
5. Forget “Fried”: The difference between a fried chicken breast and a broiled one can trip you up if you’re trying to lose weight. One “original” recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.
Posted by HoodiaPharm HungerAway ::
5:31 AM ::
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Chicken breasts are cooked in a sweet, spicy sauce with raisins. Kids love it!
Serves 2 servings Prep time: 10 minutes Cook time: 20 minutes Total time: 30 minutes Calories: 358.39 Calories from Fat: N/A Total Fat: 2.00 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 56.16 g Dietary Fiber: N/A Sugars: N/A Protein: 28.94 g Vitamin A: N/A Vitamin C: N/A
Ingredients 2 boneless, skinless chicken breast halves, cut into bite-sized pieces 1.5 cups apple juice 0.25 teaspoon ground cloves 0.333333 teaspoon curry powder 1 teaspoon ground cinnamon 1 pinch garlic powder 0.5 cup golden raisins
Directions 1. Place the chicken in a medium skillet over medium high heat. Pour in the apple juice. Blend in cloves, curry powder, cinnamon, and garlic powder. Mix in the raisins. 2. Cook, stirring occasionally, until chicken is no longer pink and juices run clear. The juice will form a glaze over the chicken. Drizzle with the remaining apple juice mixture to serve.
Posted by HoodiaPharm HungerAway ::
5:05 AM ::
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If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress, you should be using a heart monitor to figure out exactly what your heart rate is when you are exercising. With a treatmill, they usually have the heart rate monitor built in, but if you are exercising outside or with an apparatus that doesn't have one, you should invest in a quality heart monitor.
The rule of thumb when you first start exercising is that you should exercise in what is called the healthy heart zone which is 50-60 percent of your maximum heart rate.If you already exercise regularly but are aiming to lose body fat, exercise in the weight management zone which is 60-70 percent of maximum heart rate. Build up to a work out of 60 minutes of continuous exercise.
If your goal is to improve aerobic capacity or athletic performance, exercise in the aerobic zone which is 70-80 percent of maximum heart rate. Competitive athletes may need to add interval training sessions during the week in the anaerobic threshold heart rate zone, which is 80-90 percent of maximum. This high intensity exercise helps train muscles to handle lactic acid.
However, you should train sparingly at these upper limits. Exercising regularly at a heart rate intensity that is too high does not produce additional aerobic benefits and increases the possibility of an athletic injury. Interval training and anaerobic threshold workouts require a high degree of fitness, and is not necessary for general fitness training.
Once you determine your individual training zones, you can easily program them into your heart monitor. Your monitor will notify you with a beep if you are exercising above or below the pre-programmed zones. Many models record heart rate at selectable intervals. You can then evaluate your exercise after each session and adjust your intensity if needed. Recording heart rate also allows you to monitor your fitness improvements over time.
Posted by HoodiaPharm HungerAway ::
7:43 AM ::
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There is no question that exercise is great for your body and your mind. It helps you to lose weight and tone up so that you can get rid of the flab that constantly plagues some people. There are mistakes that can be made while exercising that is taking away from your routine. It can cause injury to your body as well as hinder your weight loss progress. If you are going to exercise then you might as well make the most of it, so that you can see maximum results.
Here are some of the most common mistakes that people make when they exercise:
Starting a fitness program without knowing what you need to do or what exercises you actually should do. You should research what exercises will work best for the part of the body you want to tone and strengthen.
Concentrating on one area too much. It can ruin your posture, injure your spine, or cause your body to be misshapen.
Using poor form. It can not only cause immediate injury or damage to your body but in the long run it can cause serious pain that will last a lifetime.
Doing back strengthening exercises over a certain age. Specifically if you are over the age of 55 you should not be doing back strengthening exercises because as you age you develop a smaller space between the vertebrae in your back. Doing these exercises could pinch the nerve and cause long lasting, and painful exercise.
Twisting too much during exercise to your obliques. Twisting too much or the wrong way can pull muscles and cause injury.
Focusing on quantity, not quality. People often do this because they think that they more they do the better off they are, but it is all in the way you do it, not how many. The more quality, the quicker your body will tone up.
Holding your breath. This should never be done during exercise but some people do it automatically. You should breathe steadily and slowly, working your lungs and your muscles.
Posted by HoodiaPharm HungerAway ::
7:08 AM ::
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It's no shocker that grapes are one of America's most popular fruits – they're sweet, crisp and bite-sized, not to mention readily available year-round. With 97% of America's table grape supply coming from California, it's likely that the clusters you're buying in the supermarket from June through November are from the Golden State. Whether you've enjoyed them fresh, frozen, dried into raisins or preserved into a jam, chances are you're no stranger to this fruit of the vine.
According to the USDA, grape skins contain the phytonutrient resveratrol, which studies have shown may help reduce the risk of heart disease and certain types of cancer. What's certain is that a 3/4-cup serving of California table grapes contains only 90 calories and 1 gram of fat as well as vitamins A and C, iron, calcium, dietary fiber and antioxidants that help protect the cells in the body.
California table grapes come in three basic colors: green (sometimes called white), red and blue-black. Sweet and juicy Thompson seedless grapes are the most popular variety. Reach for firm, plump clusters securely attached to their stems – which should be green, not brown. Red and blue-black varieties should not show any hints of green, and the greenish-white grapes will display a slight amber tint when ripe. Once harvested, grapes do not ripen or sweeten, so you should choose grapes that are ready to eat. Be on the lookout for signs of decay: shriveling, stickiness, brown spots or dry stems.
Fresh grapes may be kept in the refrigerator for up to three days stored in a covered container or plastic bag. Wash grape clusters just before you're ready to eat them and pat dry. Serve grapes slightly chilled to enhance their natural crispness. To remove seeds, cut grapes in half lengthwise and scoop out seeds with the point of a knife. If you're looking to peel the grapes, try running frozen grapes under lukewarm water until skins split, then just slide the skins right off.
How to Use California Table Grapes
Freeze them. Use frozen grapes instead of ice as a natural way to sweeten cold drinks.
Make a grape slush. Put frozen grapes in the blender and blend with enough water to make a slush.
Roast grapes for flavor. Add fresh or roasted grapes to salads for a little something extra. To roast grapes, place them on a baking tray in a 400° F oven for 10-15 minutes, or until soft and juicy.
Make your own raisins. Create your own add-in to oatmeal or yummy stand-alone snack. Just place grapes on a metal mesh rack and leave in a 250° F oven for 8 hours until they're dried out. Store the raisins in an airtight container for up to 2 weeks.
Stuff grapes for an easy appetizer. Combine 3 tablespoons low-fat cream cheese and 1 tablespoon crumbled blue cheese. Cut slits in fresh grapes, fill with a smear of the cheese mixture and top with a sprinkling of toasted, chopped pecans.
Posted by HoodiaPharm HungerAway ::
6:16 AM ::
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This is a zesty clam chowder with a tomato juice base, potatoes, green bell pepper, and chopped green onions. If you start with clams that already shucked, you can have this soup ready to eat in less than 30 minutes.
Serves 8 Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes Calories: 65.30 Calories from Fat: N/A Total Fat: 0.25 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 12.35 g Dietary Fiber: N/A Sugars: N/A Protein: 3.40 g Vitamin A: N/A Vitamin C: N/A
Ingredients 1 pint shucked clams 1 cup tomato and clam juice cocktail 2 potatoes, cleaned and chopped 1 cup chopped green bell pepper 0.25 cup chopped green onions 0.25 teaspoon ground black pepper 1 (14.5 ounce) can Italian-style diced tomatoes
Directions 1. Chop clams, reserving juice; set clams aside. Strain clam juice to remove bits of shell. Measure juice; add enough water to equal 1 1/2 cups liquid. 2. Combine clam juice mixture, clam-tomato juice cocktail, potatoes, bell peppers, scallions and black pepper in large saucepan; heat to a boil. Reduce heat; cover and simmer for about 15 minutes or until potatoes are just tender. 3. Stir in the undrained tomatoes and the chopped clams and heat through.
Posted by HoodiaPharm HungerAway ::
5:39 AM ::
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Thursday, December 6, 2007
Losing Weight After Pregnancy
What is the biggest challenge after delivery? Losing weight, of course! Not all women are lucky enough to shed the extra pounds as easily as some women do. Forget those women; we are not going to ask them how they do it. We are going to tell ways to lose pounds for the not-so-lucky ones.
It's quite simple. You need to make an effort to lose weight, but it's not rocket science.
Tips For Losing Weight After Pregnancy
Set realistic goals. If you expect to lose, the extra pounds gained during nine whole months in just one day, then please come down to earth, ladies! It's not possible. Be patient. It takes some time.
It's not advisable to jump into your treadmill as soon as you deliver. Too much physical activity can harm you. Your body is in the stage of healing after performing a hard task of giving birth. Give your body at least 2-6 months; it will thank you for it.
Plan a workout session after consulting your doctor. The kind of exercise depends on your medical record. It's best to start exercising after a couple of months of delivery. This is when your body starts building up its energy and your periods become regular.
Stop making comparisons with celebrities. Thinking how do celebrity moms get back into their original figure in such a short period of time after delivery? They have lots of moolah to spend on hiring the best personal trainers, dieticians, and chefs round the clock. An average household is not even able to keep house helps or nannies.
Don't be in a hurry to shed weight. You will put it on even faster. Crash diets are a strict NO. They do more harm than good.
It's not mandatory to stick to a structured exercise schedule. Introduce other physical activities in your lifestyle such as long walks, swims, tai chi, and the good old yoga.
A drastic weight loss after delivery is not normal. The safest range of losing weight is between 0.5 and 2.0 pounds per week. It should not be more than this. Normally, you gain about 30 pounds on an average during the nine months period. After giving birth, you lose 13% of the weight automatically. The remaining weight requires some effort to be kicked out.
Have a nutritious diet. This is especially important for breastfeeding moms. Make sure you eat around five portions of fruits and vegetables every day. Eat lots of fiber for a good bowel movement. Fiber is filling and prevents you from overeating. Include liberal amounts of yoghurt, cheese, milk, pulses, and legumes to get the required calcium and protein.
Drink lots of water daily. It flushes out the toxins from your body and refreshes you. Water helps in losing weight. If plain water gets boring, opt for natural fruit juices such as apple or water melon juice. Say 'no' to soda and colas. They are packed with empty calories.
Posted by HoodiaPharm HungerAway ::
7:52 AM ::
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Heart disease is one of the leading causes of death. This is due in large part to the amount of weight we as a whole country have put on. However, it has been proven that in as little as a month most people can reverse the serious heart disease risk factors they face by making significant lifestyle changes. That means that it is not too late to make changes that can potentially stop you from dying from obesity.
Researchers have shown that after only 3 weeks of a high fiber, low fat diet and up to 60 minutes of daily walking you can reverse your type 2 diabetes and unhealthy risk factors called the metabolic syndrome. That is quite the change from the previous notions that we have had that it takes a long time to see significant improvements in our health. It is true that you won't lose that much weight in those weeks, but as long as you are striving towards it the effects can be felt immediately.
It takes as little as 10 pounds to make a difference in your blood sugar, blood pressure, and overall well being. It doesn't matter if you are 20 pounds overweight, or 120 pounds overweight. It just matters that you are taking the time to put your health first.
Posted by HoodiaPharm HungerAway ::
6:05 AM ::
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If you have happened upon this blog because you have decided to give someone the gift of fitness, here are 5 ways you can do that. If you are looking for something to get for yourself, you are also in the right place. If you or someone you know is looking to make a positive lifestyle change then giving a gift of fitness can be an excellent way to do it.
Gift certificate for healthy activities - Gift certificates have become "in" again when it comes to giving gifts. It doesn't have to be expensive, maybe just one or two fitness classes, a little bit towards exercise equipment, and other activities such as a day of rock climbing or a swimming class. They give the person a little versatility in their exercise routine, and may get them motivated to find something new to try!
Fitness tools - Maybe you have a friend who just started walking, you can get them a pedometer, a heart rate monitor, or a biofeedback device. They enable the person to check their progress, and monitor how they improve. Make sure you get a good model that you have researched. You don't want to get them a dud gift.
Fitness apparel - The fact of the matter is, when you look good you feel good. Who wants to work out in the same sweats day after day? Get them a new pair of fitness shoes, or brand new top of the line athletic apparel. The workout suits that are on the market now are sleek and beautiful and can really add a little zing to their workout.
Personal training sessions - This is a great gift for the beginning exerciser. Just a few sessions won't cost too much and they will get an idea of where they need to start, and what kind of exercise will help them with their particular weight loss challenge. It helps them to start a routine, and really motivates them to get going.
Gym membership - Many people want a gym membership, but don't often have the money to buy it. Also, they may have the money but may be scared that they won't use it so it may not be worth it. However, if you give it as a gift they will feel like they can go on their time, and they won't worry that they aren't using it enough. Chances are they will feel more comfortable and go more often! It is even better if you get one for yourself and one for them - that way you both can go and workout together.
Posted by HoodiaPharm HungerAway ::
5:00 AM ::
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Although this classic holiday dessert has a stunning presentation, it is actually easier to prepare than you may think.
Tip: An easy way to melt chocolate is in the microwave. To do this, chop chocolate, place in a glass bowl and microwave for one minute. Let stand for 30 seconds, and stir until lumps dissolve.
Prep time: 20 minutes Bake/Cook time: 12 minutes
Ingredients
Cake: Vegetable oil spray for greasing pan 1 cup granular sugar substitute 1/4 cup unsweetened cocoa powder 2 Tbsp. Atkins Quick Cuisine Bake Mix 9 large eggs, separated 1/4 tsp. salt
Filling: 1 cup heavy cream 1 1/2 Tbsp. granular sugar substitute
Frosting: 2 oz. unsweetened chocolate, melted and cooled 1/3 cup heavy cream 1 stick (8 Tbsp.) unsalted butter, softened 1/4 cup plus 1 Tbsp. granular sugar substitute 1 Tbsp. unsweetened cocoa powder 1/2 tsp. vanilla extract
Directions 1. Preheat oven to 375 degrees. Spray a jellyroll pan with oil spray; line with parchment, leaving a 2-inch border, spray again. Set aside.
2. In a large bowl, whisk together sugar substitute, cocoa powder and bake mix. In another large bowl, beat egg yolks with an electric mixer on high speed until pale yellow and fluffy, about three minutes. Turn speed down to low and slowly mix in cocoa mixture until just combined.
3. In another bowl, beat egg whites and salt with an electric mixer on high speed until stiff peaks form, about three minutes. Fold 1/3 of the whites into yolk mixture until just combined. Fold in remaining egg whites. Spread batter evenly in prepared pan. Bake 15 minutes, until cake springs back when lightly touched and pulls away from sides of the pan. Cool cake in pan on wire rack for 30 minutes to one hour.
4. While cake is cooling, prepare filling and frosting. For the filling, whip cream and sugar substitute in a medium bowl until stiff peaks form (do not overbeat). For the frosting, gradually combine cream and melted chocolate in a large bowl. With an electric mixer on medium speed, beat in butter, sugar substitute, cocoa powder and vanilla. Beat until smooth and fluffy, about four minutes. Chill in refrigerator until ready to use.
5. When cake is cool, slide cake from pan with parchment underneath. Place on counter top. Spread filling over cake, leaving a 1/2-inch border. Roll up cake from narrow end, using parchment to help. Cut 1-inch diagonal pieces from each end. Transfer roll to a serving platter; place cut diagonal pieces on either side to form log "stumps." Set aside.
6. To assemble: Use a generous dab of frosting to attach stumps to main log. Frost entire log, and run fork tines through frosting to create a bark-like texture.
Makes 10 servings. Nutritional values per serving: 314 calories, 29g fat, 8g protein, 8g carbohydrate, 2g fiber and 6g net carbs.
Posted by HoodiaPharm HungerAway ::
4:42 AM ::
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Wednesday, December 5, 2007
Losing The Last Few Pounds
If you are one of those hard working committed to weight loss people and you have gone and done what most people find impossible which is losing weight, then give yourself a big pat on the back. Well done! You may also be one of those people that has lost "most" of your weight but finding yourself just needing to lose the last 10 pounds. Shedding those pounds can be more difficult then the 50, 80, or 100 before them.
This often happens because nature only intends us to be so thin and then your genetics and body frame play a large role in essentially stopping your body from losing any more. That could mean that you simply don't need to lose what you think are the last 10 pounds or you have to extra work to get them off. Here are some ways to get the stubborn pounds off and keep them off, because those pounds will be the most likely to come back.
Change your eating habits - Just tweaking your meal schedule can have a huge effect on the last 10 pounds. Instead of eating a medium sized breakfast, medium sized lunch, and medium sized dinner, try eating a large breakfast, medium lunch, and small dinner. It will give you the opportunity to put most of your calories in the early part of the day and give you even more time to burn them off.
Lower the calories - As your weight loss continues you become smaller and therefore need less calories then when you started on your journey. Many people however stay at exactly the same amount of calories that helped kick start the weight loss to begin with, not taking into consideration you are smaller. So, cut back on the calories to about 250 less then what you eat now. The only way you shouldn't do this is if you are at 1200 calories, as no one should go below that because it could cause health issues.
Increase the intensity but not the length of your workout - Make your workout make you burn more calories. If you are walking on a treadmill at a 4.0 mph level then up it to 4.5 or even 5.0 mph. You can also increase the incline to make it just that much harder. Add more intensity at every workout for maximum benefits.
Cut out the last of the calories - You may have given up sweets, chocolate, ice cream and everything bad for you, but have you cut out the 1 soda you drink per day? What about the extra roll at dinner that you add into your calories per day. There is always one more thing that you can eliminate from your diet to give you the boost you need to lose the final 10 pounds.
Posted by HoodiaPharm HungerAway ::
9:09 AM ::
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It is always been hard for people to fit breakfast into their already busy day, but it really is the most important meal of the day. It gives you the energy to get through it, and it gives you the calories and protein to stop you from eating other unhealthy foods as the day progresses.
The recommended amount of calories to consume for breakfast is 300 calories for women, and 500 for men. For fat grams, it should be kept under 5 for women, and under 10 for men. This is much easier than you think. No, you probably can't have a big bowl of sugary cereal but you can have other meals that are equally as delicious.
Here are 6 quick and healthy breakfast meals that can really give you a ton of energy, as well as the weight loss you desire:
Banana and Peanut Butter Toast - Take 2 slices of whole wheat bread and spread on one tablespoon peanut butter. Top with a half of banana each and you have a very high in protein, low in fat breakfast.
An Apple a Day - Eat one crisp and juicy apple, along with 1 oz of mozzarella or low-fat cheddar cheese, and 4 whole wheat crackers for a quick pick me up.
The Laughing Cow - Eat one small pear, 1 oz of laughing cow cheese, and 1 cup mixed dry Chex cereal so that you can have the last laugh on weight loss.
The English Apple - One small apple, and 1 whole wheat bagel along with 1 oz of mozzarella cheese will take you a long way during the day.
Grape Sandwich - For the non-traditional breakfast eater try something different. Take one piece of lean meat, with 1 oz of low-fat cheese, and place it on low-cal whole wheat bread with a handful (about 1 cup) of grapes on the side.
Orange Omelet - Blend 1 egg substitute with 1/4 cup cottage cheese and saute. Add one piece of whole wheat toast, and an orange and you have the ultimate in protein.
Posted by HoodiaPharm HungerAway ::
8:25 AM ::
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Cravings are the main reason that people give up on their weight loss journey. They seem to be irresistible even to the strongest of wills. By understanding why and when you get these cravings you can learn to curb them and stay on track to losing weight.
Here are some tips that you can follow to help you:
Keep A Journal - Cravings often start from emotions, and not actual hunger. Be aware of what connection you have to those cravings. By using a journal you can write down the feelings you have while you are craving the foods. That way you can figure out when they may hit you.
Follow Your Eating Plan - It doesn't matter which weight loss diet you follow, all that matters is that you actually follow it by eating when you should and not skipping meals. When you are hungry it is natural to crave foods that you normally wouldn't allow yourself.
Come Up With Nutritious Substitutions - If you look hard enough there are solutions to all your cravings. If you want something sweet then you can try yogurt, fruit, or low-fat pudding or jello. If you are looking for something crunchy then turn to low-fat popcorn, celery, carrots, or other veggies that will give you the crunch you crave. If you are craving ice cream then simply go for the low-fat frozen yogurt or a carb smart or low-fat ice cream bar.
Know When To Give In - Cravings fade within 15 minutes usually but if they don't then it might be more beneficial to you to eat a very small amount of what you crave. That way you don't eat a larger portion of it later. You will feel satisfied without overindulging.
Posted by HoodiaPharm HungerAway ::
8:02 AM ::
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Orange marmalade is the key ingredient in a simple sauce with broth, lemon juice, flour and pepper added. Chicken breasts are lightly browned, then simmered in the sauce. Serve over hot cooked rice and sprinkle with fresh parsley, if desired.
Serves 6 Prep time: 10 minutes Cook time: 20 minutes Total time: 30 minutes Calories: 245.09 Calories from Fat: N/A Total Fat: 2.11 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 28.05 g Dietary Fiber: N/A Sugars: N/A Protein: 28.49 g Vitamin A: N/A Vitamin C: N/A
Ingredients 6 skinless, boneless chicken breast halves 0.25 cup all-purpose flour 1 (14.5 ounce) can chicken broth 2 tsp. lemon juice 0.666667 cup orange marmalade 0.25 tsp. ground black pepper
Directions 1. Saute chicken in a large skillet until lightly browned, about 7 to 10 minutes. Remove from skillet and set aside. 2. In a medium bowl combine the flour, broth, juice, marmalade and pepper. Mix together. Heat mixture in a medium saucepan over medium low heat, stirring constantly, until bubbly. Add chicken and cook over low heat for 4 minutes.
Posted by HoodiaPharm HungerAway ::
6:39 AM ::
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How many times during your diet have you put exercise on the back burner? When you have a million things to do, your workout is usually the first thing to be exorcised. For a lot of people, following an effective fitness regimen is the hardest part of losing weight.
Popular excuses include lack of time, exhaustion and procrastination. Yes, there are plenty of reasons people put exercise off until tomorrow. Of course, we know tomorrow rarely comes... at least when it comes to kick-starting your workout routine.
Unfortunately, physical activity is a major piece of the weight-loss puzzle. Without it, you're less likely to achieve optimum results. Not only does exercise boost your weight loss, but it also increases energy, fights disease and relieves stress. And that's just for starters!
Here are 5 tips to help you stay on track with an effective fitness program:
1. Set specific, measurable and realistic exercise goals that have a deadline. Write them down and review them often.
2. Use moderation. By gradually increasing your intensity, frequency and duration, you are less likely to injure yourself, get discouraged or quit.
3. Exercise often. Being consistent is your key to success.
4. Plan ahead. Write your exercise sessions in your planner one month in advance and keep your commitment to fitness the same way you would any other important appointment. Exercise early in the day if possible.
5. Rest and recover. The time in between your exercise sessions is just as important as the exercise itself. The recovery time is when your muscles repair themselves and become stronger, leaving you more energetic. Listen to your body. If you feel fatigued, a day of rest may be more productive than intense exercise.
Posted by HoodiaPharm HungerAway ::
8:23 AM ::
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So you want to improve your figure, but you don’t have much spare time? Well, you’re in luck… Here are the best exercises to firm up your arms, and abs in no time at all!
Along with any specialized workout, you always make it a point to emphasize proper nutrition. You still need to follow the rules of a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories and strength training for the entire body to stimulate the metabolism and tighten your muscles.
However, if you use the following specialized exercise routines, you’ll see great results. In fact, you can give yourself a complete makeover in no time. Best of all, these basic exercises can be performed in the comfort of your own home.
Wave Goodbye to Those Flabby Arms“
In order to show off sleek arms, you need to work the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). You need to focus on both of these muscle groups in order to build a symmetrical arm that looks sleek from all angles.
Here are two exercises to firm up your arms:
Bench Dips -- Set two benches or chairs side by side and sit on one. Place your palms on the bench with your fingers wrapped around the edge. Beginners should start with both feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees. Then place both feet on the other bench.
Slide your upper body off the bench with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending. Inhale while lowering your body. Exhale while returning to the starting position.
Perform 12-15 repetitions and immediately go on to the next exercise.
Dumbbell Double Biceps Curl -- Sit on a bench/chair with both feet in front of your body and your back straight. Hold a dumbbell in each hand with your arms at each side and palms facing forward. (If you don’t have dumbbells, you can use soup cans.)
Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position. Exhale while lifting the weights. Inhale while returning to the starting position. Your upper arms should remain stationary throughout the exercise.
Perform 12-15 repetitions and immediately go on to the next exercise.
Develop Fab Abs
Now, that you’ve learned a simple routine for developing your arms, here are some basic exercises to help you strengthen and tighten your abs:
Bicycle Maneuver -- Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45- degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises. However, this exercise may be too advanced for some people. 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.
Posted by HoodiaPharm HungerAway ::
7:47 AM ::
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The holidays inspire visions of sugarplums for some, but for most of us, they also inspire dread. After all, between planning the perfect get-together and dealing with friends and family, it can be easy to overeat. But experts say you can avoid this trap. Unless you examine your priorities and assumptions, chances are you're setting yourself up for stress. Women especially get a picture in their heads about what the holidays have to look like. They hold high expectations and try to do too much.
By making a list and choosing only the things that are really important, you can avoid getting overwhelmed by things that don't matter. Unfortunately, when you're dealing with people — especially family — that's sometimes easier said than done. For example, it's often difficult to say no to a favorite aunt and her special holiday cookies or your mom's piled-high dinner plates.
In these cases, it pays to be firm but nice. Let yourself have a cookie and decline seconds. Likewise, tell mom that you'll serve yourself. Even better, offer to do the doling out this holiday season so she can sit down and enjoy herself. That way, you avoid turning a reasonable dinner into a calorie-fest.
You can employ the same strategy for relatives who insist on having you stay at their home while you're visiting, a scenario that may inspire stress eating. Tell relatives firmly that you'll be staying at a hotel. But be kind. Remind them that just because you're staying elsewhere doesn't mean you don't love them. Tell them that it's something you need to do and remind them that you'll be visiting a lot.
And if you are stuck in an uncomfortable situation, try the following strategies that can help minimize stress eating:
Don't skip breakfast. You've probably heard it over and over, but this is key to a smart weight-loss program. You'll be less likely to binge if you fuel your body early.
Chew gum while preparing food. Those little "tastes" add up. Chew minty gum, which will keep you from noshing pieces of cheese or pinches of seasoned meat.
Give yourself permission to snack. Love your grandma's yule log? Work them into your plan. Saying "no" to foods you love is unnecessary and will only make you crave them more. Keep your hands busy. Wrap gifts or wash vegetables in the kitchen. Go out and play touch football. If you keep yourself busy, there are fewer opportunities to eat.
Take small bites and leave some food uncut on your plate. Pre-cut food is easier to eat quickly. Cut your food one bite at a time and take small pauses in between swallows.
Pile on the lettuce. Avoid eating seconds by filling your plate with lettuce and fresh veggies.
Posted by HoodiaPharm HungerAway ::
6:59 AM ::
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There are zillions of recipes for margaritas. And though they all vary as far as taste and ingredients are concerned, most have one thing in common -- they're incredibly caloric! In fact, most contain between 250 - 500 calories. But margaritas are fun, and they taste great. They're also fantastic "virgin" style (without alcohol), in case you're not old enough to drink or just prefer not to. In any case, you'll love this low calorie margarita. It's yummy, refreshing and it'll fool everyone you know into thinking they're sipping a real, high-calorie version of the popular cocktail.
1 oz. lime juice Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass
Directions:
If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Mix all ingredients together. Pour over 1 cup of crushed ice. Optional: Garnish with lime slice. Enjoy. Serves 1!
*You can also make your margaritas alcohol-free. Each recipe, without tequila, contains around 10 calories!
Posted by HoodiaPharm HungerAway ::
6:37 AM ::
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Monday, December 3, 2007
Skip The High Calorie Winter Drinks
There is something about these wonderful winter holidays that seems to set off desires for cocoa and other high-calorie hot beverages. And when people crave, it’s usually a triple-whammy helping of calories - hot chocolate with marshmallows, whipped cream, and chocolate shavings and a chocolate biscotti on the side.
Low-calorie choices are actually available at coffee houses. Whether it’s Starbucks or a java joint unique to your hometown, you can find diet-friendly options on that extravagant menu. For example, suppose you decide to opt for a Starbucks grande sized whipped Double Chocolate Chip Frappuccino Blended Crème as a mid-morning break on a Saturday shopping expedition. Oops. You just consumed 720 calories, which is half of a day’s calorie allotment for some women. A smarter option: a tall Coffee Frappuccino Light Blended Coffee (no whip), which is only 110 calories. Or save your calories and have a cup of regular old java with nonfat milk and sugar substitute which is just 10 to 20 calories, depending on how much milk you add.
Yes, you can have cocoa. But read that label before you buy a box of hot chocolate mix at the grocery store. Calories can range from just 25 calories per cup to 200 calories per cup, depending on the brand you select. An increasing number of sugar-free, low-calorie cocoa mixes are available these days, so experiment until you find one that has the right degree of cocoa richness that you crave. You say that hot chocolate means nothing without whipped cream? Turn to the frozen foods aisle or the dairy products aisle at your store and look for fat-free frozen whipped cream or fat-free aerosol whipped cream. They’re surprisingly tasty - and typically about 15 calories in two tablespoons. Just measure it out and enjoy!
Posted by HoodiaPharm HungerAway ::
6:53 AM ::
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Myth #1: Slow metabolism can be blamed for weight gain.
It’s easy to see how this myth got started. Start with a fact—the more lean muscle you have, the more calories you burn. In other words, the less lean muscle you have (and the more fat), the slower your metabolism. Twist this around, and it’s very convenient to blame weight gain on slow metabolism. The truth, however, is that slow metabolism, meaning a person burns fewer calories than they should, is very rare. Most people who are overweight got that way by eating too many calories and not exercising enough.
Myth #2: It’s okay to drink coffee, eat a lot of sugar, and smoke cigarettes in the quest to boost your metabolism.
The truth is, the stimulants found in coffee and nicotine will increase your metabolism slightly, but the tradeoffs are significant: smoking is very unhealthy, as is drinking too much coffee. It’s far better to choose healthier choices for boosting metabolism, such as green tea or spicy foods, or simply offset the effects of slowing metabolism by eating less and exercising more. And here’s the truth about eating large quantities of sugar - it can cause your metabolism to switch to fat storage mode.
Fact #1: Exercise increases your metabolism, and the effects can last for several hours.
There is no question about it—the amount of muscle you have is directly related to how well you metabolize your food and how well you burn calories. Exercises that build lean muscle, such as strength training with dumbbells, will help in this area, as will cardiovascular exercises that reduce body fat, such as running, biking, or cross-country skiing.
And there are two other benefits to exercise. First, it boosts your metabolism and keeps it elevated for several hours after your workout. Second, it reduces stress, which can help reduce levels of stress hormones such as cortisol, which has been shown to slow metabolism.
Fact #2: Make sure you eat enough food and drink enough water.
Believe it or not, not eating at all actually causes your metabolism to slow down. This is because your body goes into what nutritionists call “starvation mode,” causing your metabolism to slow down in order to preserve energy. Instead, eat small, nutritionally balanced meals every three to four hours; this can keep your metabolism humming at a steady clip. And be sure to drink enough water in order to help your body flush away toxins and byproducts.
Posted by HoodiaPharm HungerAway ::
6:28 AM ::
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2 pkg. (8 oz. each) Fat Free Cream Cheese, softened 1/2 cup sugar 1/2 tsp. vanilla 2 eggs 1/2 cup canned pumpkin 1/4 tsp. ground cinnamon Dash ground nutmeg 1/3 cup graham cracker crumbs 1/2 cup thawed fat-free whipped topping
Mix cream cheese, sugar and vanilla with electric mixer on medium speed until well blended. Add eggs; mix until blended. Do not over beat after adding eggs. Remove 1 cup batter; stir in pumpkin and spices. Spray 9-inch pie plate with cooking spray; sprinkle bottom with crumbs.
Pour remaining plain batter into crust. Top with pumpkin batter.
Bake at 325°F for 40 minutes or until center is almost set. Cool. Refrigerate 3 hours or overnight. Top each serving with 1 Tbsp. of the whipped topping.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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