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• Bend forward. Sitting on the edge of your chair with your feet flat on the floor, lean forward until your chest rests over your knees. Let your arms hang loosely, fingertips on the floor.
• Act like a flamingo. While standing, hold on to the back of your chair and grasp your right ankle with your left hand. Keep your hips facing straight ahead and pull your ankle up toward your buttocks as far as you can. Hold, then repeat with the other leg.
• Stand in the corner. Stand 24 inches or less from the corner of a room and place your forearms flat on each wall at shoulder height. Place your feet together, lean forward and touch your nose to the corner, like a push-up.
• Cross your arms. Bring your left arm, elbow bent, across your chest, parallel to the floor. Use your right hand to pull your left arm further across your body. Repeat with your other arm.
• Stretch your neck. Reach your right over your head and gently grasp the left side of your head. Gently pull your head away from your left shoulder with your hand. Repeat with other side of your head.
• Scratch your back. Reach down the middle of your back with you left hand, pointing your elbow toward the ceiling. Gently push your elbow down with your right hand for a deeper stretch. Repeat with your other arm.
• Shrug, roll and move your shoulders. Lift your shoulders up to your ears by squeezing your shoulder blades together, pause for 10 seconds, then release. Put your hands on your waist and slowly circle your shoulders forward 10 times. Repeat this movement backwards as well. Finally, extend both arms sideways at shoulder height and rotate your arms 10 times in small circles. Then repeat, circling backwards.
• Do the twist. Sitting in your chair, cross your right knee over the left knee. Place your left hand on the outside of your right thigh and your right hand on your right armrest or on your desk. While sitting up straight, press your left hand into your right thigh and gently twist to the right. Look over your shoulder and hold. Repeat in the other direction.

Posted by HoodiaPharm HungerAway :: 6:43 AM :: 0 comments

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How Often You Should Work Out

The amount of exercise you need depends on the type of lifestyle you want to maintain. For beginners, most experts recommend at least 20 minutes of exercise three times a week. These 20 minutes can be a combination of four 5-minute sessions of exercise, two 10-minute sessions or 20 continuous minutes. Just doing something is better than no exercise at all. Remember, 20 minutes is considered the minimum prescribed amount of exercise for one day. As your body adjusts to this level of exercise, you should increase the amount of exercise that you are doing to continue receiving the maximum benefits. There are five principle ways you can increase fitness output. These are as follows:

Frequency
Once your routine becomes too easy, increase the number of days that you work out. You can do this by increasing your weekly number of fitness training sessions. For example, if you are pacing yourself correctly, it is OK to increase your exercise sessions from three times a week to four or five times a week.

Duration
Maximize your fitness output. To obtain maximum benefits, increase the length of time that you work out. Gradually try to challenge yourself to extend the period of your workout sessions. For example, if you began your fitness routine walking for 20 minutes a day, after three or four weeks try 25 minutes. Once that becomes too easy try 30 minutes.

Intensity
This means to work harder! To benefit from this principle you must understand your current fitness level. The correct intensity will differ from person to person. For example, if you are used to brisk walking three times a week, try jogging one or two times a week and walking the remainder of the days. Over a period of time, this will increase your aerobic output.

Progression
Progression can mean a variety of different things. You will progress in workouts then you gradually increase the amount of work you do. For example, if you are doing aerobics for 25 minutes, try 30 minutes, or if you lift weights to increase upper body strength, try leg weights to increase your lower body strength.

Overload
Challenging your fitness level is very important.Too little work may have little effect on your body, therefore causing you to waste your time. For each type of exercise, there is a maximum level of force that your body produces. Your current fitness level determines the amount of force you can produce. The overload principle encompasses each of the principles listed. Ultimately, overload means to work harder. Whether you are a beginner or expert, you should always try to work harder than your normal comfort zone. When this occurs, you will be increasing your frequency, duration, intensity and progression.

Posted by HoodiaPharm HungerAway :: 6:12 AM :: 0 comments

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Recipe of The Day

Pan-Roasted Chicken & Gravy

A cast-iron skillet is the perfect vessel for a simple roast chicken. Almost every side dish, be it vegetables, legumes, pasta or rice, goes well with it.

Makes 6 servings

1 large clove garlic, minced
1/2 teaspoon kosher salt
1/4 teaspoon ground white pepper
1 1/2 teaspoons fresh thyme leaves
1 3 1/2-pound chicken, giblets removed
1 teaspoon peanut or canola oil
2 teaspoons butter, softened, divided
2 teaspoons all-purpose flour
1 1/2 cups reduced-sodium chicken broth
1 tablespoon minced fresh flat-leaf parsley for garnish

1. Preheat oven to 400°F.

2. Mash garlic and salt into a paste in a small bowl, using the back of a spoon. Stir in pepper and thyme.

3. With a sharp knife, remove any excess fat from chicken. Dry the inside with a paper towel. With your fingers, loosen the skin over the breasts and thighs to make pockets, being careful not to tear the skin. Rub the garlic mixture over the breast and thigh meat.

4. Heat oil and 1 teaspoon butter in a 12-inch cast-iron skillet over medium heat. Add the chicken and cook, turning often, until nicely browned on all sides, about 10 minutes.

5. Transfer the pan to the oven and roast the chicken until the internal temperature in the thickest part of the thigh reaches 165°F, 50 minutes to 1 hour. Transfer the chicken to a clean cutting board; tent with foil.

6. Meanwhile, mash the remaining 1 teaspoon butter and flour in a small bowl until a paste forms. Place the pan (use caution, the handle will be hot) over medium-high heat. Add broth and bring to a simmer, stirring to scrape up any browned bits. Gradually whisk in the butter-flour paste a few bits at a time, until the gravy thickens, about 8 minutes. Remove from the heat and let stand for 5 minutes, allowing any fat to rise to the top. Skim off the fat with a spoon. Carve the chicken and serve with the gravy. Garnish with parsley, if desired.

NUTRITION INFORMATION: Per serving: 223 calories; 10 g fat (3 g sat, 3 g mono); 95 mg cholesterol; 1 g carbohydrate; 31 g protein; 0 g fiber; 216 mg sodium; 253 mg potassium.
0 Carbohydrate Servings
Exchanges: 4 lean meat

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

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Tuesday, March 18, 2008 10 Fitness Facts To Know

Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.

Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.

Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.

Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.

Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.

Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.

Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.

Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.

Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.

Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

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

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Sugars That Sneak Into Your Diet

Even if you don't have a sweet tooth, chances are you take in more than your fair share of sugar each day. Added sugars can be found in everything from soda to salad dressing and even in otherwise healthy foods like yogurt.

You don't need to have a sugar-free diet, but reducing the amount of sugar you consume is a wise decision. Look for the following items on the ingredients label — they're all forms of sugar:

Corn syrup or high fructose corn syrup
Molasses
Honey
Fruit juice concentrate or fructose
Sugar—ite, brown, raw or cane

Look for the amount of sugar listed on the "Nutrition Facts" Panel of the foods you buy. It will be listed in grams. Because that doesn't mean much to most of us, use this simple equation to determine how much sugar is in the foods you eat: 7 grams of sugar = 1 tablespoon of sugar

For example, if the label on your strawberry yogurt says it has 21 grams of sugar, that's the equivalent of 3 tablespoons. And the 20-ounce frozen coffee drink you had as an afternoon snack not only had 400 calories, but also 18 teaspoons of sugar. Now that's a little hard to swallow.

Remember: No matter what the source is, be it the natural fructose in strawberries or the added sweetness of corn syrup, it all winds up in the same place on the nutrition facts label. If a product only lists fresh or dried fruit in the ingredients list, you know that the sugar is derived from these sources. However, if cane sugar and corn syrup are listed in addition to the strawberries, you know that sugars have been added.

Cutting down on sugar:

Avoid heavily sweetened breakfast cereals. Go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar. Look for ones that have less than 12-15 grams of sugar per serving.

Watch out for reduced fat and fat-free products. Sugars are often added to mask the loss of flavor when fat is removed. You may be cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.

Buy juices that are 100 percent fruit juice. Be careful about products that say "100 percent natural." That doesn't mean they're not loaded with added sugars. Avoid products that call themselves "juice cocktails" and "juice beverages."

Mix fresh or dried fruit into plain yogurt. Many fruity yogurts are loaded with added sugar.

Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries. Choose fruit when it's in season and it shouldn't need any added sweetness.

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

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Knowing Your Fitness Before You Get To The Doctor

Before you head off to see your doctor, it is important to make a list of questions that you can ask them so that you know where to begin in your weight loss journey.

Review the following questions you should ask yourself about fitness so you're prepared to discuss this important health issue with your health care professional.

1. What are the best types of exercises for me? How should I tailor my exercise program to my particular fitness needs?

2. Do I need to undergo an electrocardiography test (exercise stress test) prior to beginning an exercise program?

3. What is my resting heart rate? What should my heart rate be while I'm exercising?

4. What signals should I watch out for while I'm exercising?

5. At what duration, frequency and intensity should I begin my exercise program? What should I be able to work up to?

6. What if I experience chest pain, faintness, dizziness or bone/joint pain while exercising?

7. If weight training is recommended, what weight should I start out with?

8. How might my medications affect my exercise program, especially exercise intensity and heart rate response?

9. Should I change my diet in any way after I start an exercise program?

10. Can you recommend a hospital-based fitness program?

Posted by HoodiaPharm HungerAway :: 6:06 AM :: 0 comments

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Recipe of The Day

Buffalo Chicken Wrap

Makes 4 servings

2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

NUTRITION INFORMATION: Per serving: 275 calories; 8 g fat (2 g sat, 2 g mono); 55 mg cholesterol; 29 g carbohydrate; 24 g protein; 4 g fiber; 756 mg sodium.
Nutrition bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).
2 Carbohydrate Servings

Posted by HoodiaPharm HungerAway :: 5:18 AM :: 0 comments

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Monday, March 17, 2008 Loving The Vegetables You Hate

The bad news is that by avoiding the foods you don't like, you may be depriving your body of valuable nutrients, and making weight loss harder by limiting your options. The good news? You can teach your taste buds to enjoy the foods at which you once turned up your nose.

1. Grant them a second chance. Maybe you didn't know your palate, like most other things, matures as you get older. In other words, if you were five years old when you declared your hatred for beets, it may be time to put them through another taste test. You might be surprised at what you've been missing all of these years.

2. Remember: One bad apple does not spoil the bunch. If the word "vegetable" conjures visions of much-maligned cabbage or lima beans, it's time to broaden your produce horizons. With hundreds of veggies out there, many with vastly diverse tastes and textures, it's unlikely that you'll hate every one of them.

The key is finding those best suited to your palate. Don't like beets or Brussels sprouts? Perhaps you prefer sweet, starchy foods? Then a sweet potato or sugar-snap peas fit the bill. If you like something a bit bitter, perhaps collard greens are more to your liking. If spicy is your style, jicama or roasted red peppers might be the right vegetables for you.

3. Resolve your health-food issues. If you're prone to declarations like, "I don't eat white meat, only dark," or "I can't do skim milk," setting such definitive parameters for yourself can make succeeding at weight loss less likely. Dark meat is rich in saturated fat and should be limited in a healthy diet, leaving you with miniscule portion sizes you won't find satisfying.

The same goes for whole dairy products. The bottom line is that there are some changes you simply must accommodate if you want to be successful at losing weight and improving your health.

Think about why you don't like a particular food and how you can make it more appetizing. If white meat is too dry, for instance, try different cooking methods, such as roasting, which helps keep the meat moist. Try Skim Plus, which is formulated to have a consistency more like whole milk. If one oatmeal or whole-grain bread is too bland, try a different brand.

4. Seek out flavor sponges. If you truly can't find vegetables or soy products with flavors you find tasty, choose the ones that act like sponges -- taking on the essence of whatever it is you're cooking, such as mushrooms, eggplant and tofu.

Add them to a stir-fry and they'll taste like the soy sauce, cook them in Marsala wine and they'll absorb that flavor, etc. Before long, you'll start thinking of these foods in terms of the endless possibilities you can cook them in -- rather than the raw flavors you associate with them now.

5. When all else fails, put on a mask. Why was salad dressing invented? Perhaps it was for people who don't like the taste of raw veggies. Makes sense, right? Choose a low-fat or fat-free variety, and the dressing will make each crunch on those nutrient-rich plants, guilt-free and enjoyable. Other flavor enhancers can serve the same purpose for low-fat meats and whole-grain breads.

Spice things up a bit with hot sauce, garlic, ginger, balsamic vinegar, chili paste, honey mustard, spices and herbs. Add texture with wheat germ, or a touch of sweetness with honey. The possibilities are endless?

Posted by HoodiaPharm HungerAway :: 6:41 AM :: 0 comments

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Morning Exercise

Everyone swears they are going to get up in the morning and exercise - but when it comes down to it, it can be really hard! Here are some ways to plan to get up so that actually do it.


1. Get your clothes and gym bag ready the night before. You're going to be sleep-walking when you first get up, so don't risk forgetting something important, like socks or shoes. Make sure everything is together before you hit the sack.

2. Set your CLOCK nine minutes ahead. Sure you'll know you have about 10 extra minutes, but that's not the point. You're not going to set your alarm for 5:39 a.m. are you? Probably not. You'll still set it for 5:30 and end up with (at the very least) some sweet snooze time.

3. Set the ALARM for about 15 minutes before you normally do. This allows for approximately two more snoozes. You'll feel like you're pushing it and sleeping in (like you always do, you sneakster!), but you're actually going to wake up on time. It's an amazing trick, but my body falls for it every morning.

In case you snooze-aholics haven't been counting, this plan actually allows you three legal hits of your favorite button. But if that still isn't enough to get you out of the sack and on your way to the gym, you might have to resort to the following drastic measure...

4. Set up an espresso machine on your nightstand. This way, all you have to do when the first alarm goes off is reach over and flick on the machine. You snooze, the goodness brews. By the time the alarm goes off (again), the smell of rich coffee will have filled the air and your senses will be awakened.

Once you're up, all you have to do is brush your teeth, throw on a sports bra, grab the bag you already packed and go get your pump on!

A word of warning: The first couple mornings will be rough. You already know you're not a morning person, but changing one little thing -- like the time -- can make all the difference in the world. And once you do it a couple times, it will seem much easier and going to the gym in the morning will simply become part of your routine.

Posted by HoodiaPharm HungerAway :: 5:58 AM :: 0 comments

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the Basics of Antioxidants

The terminology that describes what Antioxidants do is pretty exciting! Antioxidants are vitamins that fight "free radicals" which are the byproducts created when your body burns fuel. Vitamins C and E are some of the better-known antioxidants.

But before you go out and buy megadoses of these vitamins please know that more is not always better! Food has so many other nutrients and substances known as phytochemicals that protect against disease. In addition to a diet rich in antioxidants, or if you can't quite fit in all of your daily servings, you should try supplementing your diet with an antioxidant vitamin.

So eat a varied diet, including different sources of foods high in vitamin E and C and selenium. Enjoy at least five servings of fruits and vegetables, preferably those with deepest colors (orange, green and red). Good sources of vitamin C are citrus fruit, potatoes, strawberries, broccoli, and leafy green vegetables. Vitamin E is found in nuts, seeds, liver and leafy green vegetables. Selenium is abundant in seafood, liver, meat and grains. Many cereals are supplemented with vitamins and minerals as well. Also, you should regularly eat servings of blueberries, pomegranate, cranberry and grapes which have all been shown to contain high levels of various antioxidants.

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

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Recipe of The Day

Blue Ribbon Meatloaf

In revisiting this classic, we put the meat back in the "loaf" by using ultra-lean ground beef and turkey. With fresh whole-wheat breadcrumbs and beer-simmered sweet onions, you’ll never notice the missing fat.

Makes 8 servings, one 1-inch slice each

2 teaspoons canola oil
1 medium sweet onion, chopped (2 cups)
1 12-ounce bottle dark or amber beer
1 teaspoon dried thyme leaves
1 teaspoon dry mustard
3/4 teaspoon salt
Freshly ground pepper to taste
1 1/4 pounds lean ground beef
1 1/4 pounds lean ground turkey
1 cup fresh whole-wheat breadcrumbs (see Tip)
1/4 cup chopped fresh parsley
1 large egg, lightly beaten
1 egg white, lightly beaten

1. Preheat oven to 375°F. Coat an 8 1/2-by-4 1/2-inch loaf pan with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until translucent and starting to brown, about 5 minutes. Pour in beer and increase heat to high. Bring to a vigorous boil; cook until the liquid is quite syrupy and the mixture reduces to about 3/4 cup, 8 to 10 minutes. Transfer to a large bowl. Stir in thyme, dry mustard, salt and pepper. Let cool for 10 minutes.

3. Add beef, turkey, breadcrumbs, parsley, beaten egg and egg white to the onion mixture. Mix thoroughly with clean hands and transfer to the prepared pan.

4. Bake the meatloaf until an instant-read thermometer registers 160° when inserted into the center, about 1 hour 20 minutes. Let rest for 5 minutes; drain accumulated liquid from the pan and slice. Serve hot or cold or in a sandwich.

NUTRITION INFORMATION: Per serving: 275 calories; 13 g fat (4 g sat, 4 g mono); 104 mg cholesterol; 8 g carbohydrate; 29 g protein; 1 g fiber; 353 mg sodium.

TIP: Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.

Posted by HoodiaPharm HungerAway :: 5:20 AM :: 0 comments

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Friday, March 14, 2008 Foods That Are Good For You

Comfort – A condition or feeling of pleasurable ease, well-being, and contentment.

Food – A substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 5 Comfort Foods that are actually good for you. Check ’em out.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day.

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream.

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

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

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St. Patty's Day Treat

While you may want to skip the corned beef this year (can you say "saturated fat"?), cabbage is one St. Patty's Day tradition you shouldn't leave out.

This flavorful member of the Brassicaceae family (along with cauliflower, broccoli and Brussels sprouts, to name a few) is packed with good-for-you cancer-fighting compounds, but at just 21 calories per cup raw and 33 calories per cup cooked, it's a snacker's delight.

Try it chopped and tossed with a light balsamic vinaigrette for a twist on the traditional salad, cut into strips in place of noodles in soup, sauteed in stir-fries, or slightly steamed as a seasonal side dish. No matter how you serve it, you don't have to be Irish to enjoy this little bit of tradition.

Posted by HoodiaPharm HungerAway :: 5:47 AM :: 0 comments

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Exercising Your Obliques

Emphasis on midriff-baring fashion in recent years has brought the abdominals into the limelight. Smooth, slender torsos are prized by women, while men are expected to bare a chiseled eight-pack. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to abs exercises.
Unfortunately, the blanket-approach to abs training isn't very effective. You must realize that your abdominals are actually comprised of three major muscles. Each muscle has its own function and thus specific ways to target it.

One of the three abdominal muscles is the obliques. They are divided into external and internal, and reside on both sides of the mid section. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. As you can see, the obliques are used in any movement in which your torso bends laterally or twists.

Old-school obliques exercises involved putting a broomstick behind your shoulders and twisting umpteen times to the right and left or holding hand weights and bending side to side. Today, there are other exercises that recruit and isolate obliques muscle fibers better, such as side and bicycle crunches. Remember too that in many exercises, the abdominals get an extra hit because they're working to stabilize the torso while doing the moves that target other muscles. Most common among these are exercises where your body is held in a plank position, such as push-ups.

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

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Recipe of The Day

Salmon Salad

Tired of tuna salad? Then try salmon instead. The dressing is delicious and a bit different from your typical tuna fare. Yogurt, chopped celery, capers are combined and folded into the salmon. Serve on a bed of shredded lettuce. Serves four.

Original recipe yield: 4
Prep Time:
5 Minutes Ready In:
5 Minutes

Ingredients:

4 (Change)
2 (7 ounce) cans salmon, drained
2 tablespoons fat-free mayonnaise
2 tablespoons plain low-fat yogurt
1 cup chopped celery
2 tablespoons capers
1/8 teaspoon ground black pepper
8 leaves lettuce

Crumble the salmon into a 1 quart bowl, removing any bones or skin.
In a small bowl combine the mayonnaise, yogurt, celery, capers and pepper. Mix well and then add to salmon and toss. Serve on a bed of lettuce leaves.

Posted by HoodiaPharm HungerAway :: 5:01 AM :: 0 comments

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Thursday, March 13, 2008 Shoulder Work Outs

Shoulder exercises are a popular part of resistance workouts. Working out while facing a mirror, many people train what they can see — the front and middle heads of the deltoid muscle. But the rear head of the deltoid needs attention, too. Otherwise, you'll have unbalanced strength in your shoulders, which can set you up for a rotator cuff injury.

Let's take some time to target the back of your shoulders with bent-over shoulder raises. Here's how:

Sit on the edge of a workout bench or a chair, a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you. Exhale and raise the dumbbells out to the side until they are parallel to the floor. Hold for a beat.

Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Small muscle groups like the rear delts can't handle a lot of stress, so this won't be the move where you impress others by dropping huge dumbbells to the floor after a set. In fact, don't be surprised if you have to start with very light weights — within the 3-to-15-pound range. Progress, measured by both amount of weight and number of reps, might seem slower than with major muscle groups like the quads. Don't get discouraged or drop these exercises from your routine. Remember, you are striving for a healthy, balanced physique.

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

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Learn To Feel Your Hunger

Humans have an instinctual (even good) fear of getting hungry.

Most of us know where our next meal is coming from, yet our reaction to hunger has not evolved with our convenience-centered world. This is why even the thought of being hungry may send you running to the mini-mart for sustenance.

If you want to lose weight, however, you must tune in to your body's signal to eat. Hunger is a physical cue that you need energy. It can be your best diet ally; if you listen to your body, you'll instinctively feed it the right amount. But fall out of touch, and hunger becomes diet enemy number one: You may eat more than you need or get too hungry and stoke out-of-control cravings.

Learn how to spot hunger and eat to stay satisfied so you control calories and shed pounds without "dieting."

Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use our hunger scale below to help figure out your true food needs:

Starving
An uncomfortable, empty feeling that may be accompanied by light-headedness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high.

Hungry
Your next meal is on your mind. If you don't eat within the hour, you enter dangerous "starving" territory.

Moderately hungry
Your stomach may be growling, and you're planning how you'll put an end to that nagging feeling. This is optimal eating time.

Satisfied
You're satiated, not full but not hungry either. You're relaxed and comfortable and can wait to nosh.

Full
If you're still eating, it's more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

Stuffed
You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus.

Posted by HoodiaPharm HungerAway :: 6:47 AM :: 0 comments

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5 Ways To Jump Into Fitness

For those who need to get a jumpstart, you should start to think about ways you can add some elements of fitness and smart nutrition into your daily activity. Just some simple elements to get you on the right track.

The goal is to get you moving and having some fun without placing excessive pressure on you. The result will be YOU wanting more - that's when the motivational forest fire begins.

The following 5 tips are simple and effective methods to jumpstart your fitness program:

1. Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Try to do three 10-minute bursts of activity such as 10 minutes of housework, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.

2. Eliminate one portion of food from one daily meal. If you usually have a sandwich with cheese for lunch, just eliminate the cheese. If you have a salad for lunch, but it's smothered with croutons, just eliminate the croutons. However, remember about habits and motivation being coaxed - not forced.

3. At work, don't e-mail or use the phone if you're in the same building as the person you wish to speak with, get off your butt and walk over to the person.

4. Make all family events involve physical activity, including birthdays and holidays. Go for a big group walk after dinner. Make family outings include physical activities such as volleyball on the beach, hiking through the forest or playing Frisbee at a family picnic.

5. Turn on the music and do aerobic housecleaning. C'mon, make it fun!

Posted by HoodiaPharm HungerAway :: 6:20 AM :: 0 comments

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Recipe of The Day

Pita wedges with green olive tapenade

The secret to this Mediterranean-inspired appetizer is to use good-quality green olives. Look for a brine-cured version such as Cerignola, Lucque, Manzanillo, Picholine, Provencal, Sevillano or Sicilian.

SERVES 6
Ingredients

3 whole-wheat (whole-meal) pita breads, 6 inches in diameter, each cut into 8 wedges
1 teaspoon extra-virgin olive oil
1 shallot, finely chopped
2 plum (Roma) tomatoes, peeled and seeded, then finely chopped
1 clove garlic, minced
1 teaspoon finely chopped fresh oregano or 1/2 teaspoon dried oregano
1/2 teaspoon red pepper flakes (optional)
1/2 cup dry white wine
3/4 cup pitted green olives, rinsed, drained and roughly chopped
Grated zest of 1 lemon
2 tablespoons chopped fresh flat-leaf (Italian) parsley

Directions
Preheat the oven to 400 F. Arrange the pita bread wedges in a single layer on a baking sheet. Bake until crisp and lightly golden, about 8 minutes. Set aside to cool.

In a small frying pan, heat the olive oil over medium-high heat. Add the shallot and saute until softened, about 3 minutes. Add the tomatoes, garlic, oregano and the red pepper flakes, if using, and saute until the tomatoes are tender, about 2 minutes. Add the wine and slowly bring to a boil. Reduce the heat to low and simmer, stirring often, until the liquid has evaporated, about 6 minutes. The mixture will be thick. Remove from the heat, spoon the mixture into a small bowl and let cool completely.

When the tomato mixture has cooled to room temperature, add the olives and lemon zest. Stir to combine. The tapenade may be made ahead, covered and refrigerated for up to 2 days. Bring to room temperature before using.

Spoon 2 teaspoons of the tapenade onto each pita wedge, sprinkle evenly with the parsley and divide among individual plates — 4 wedges per plate. Serve immediately.

Nutritional Analysis(per serving)Serving size: 4 pita wedges
Calories 113 Cholesterol 0 mg
Protein 4 g Sodium 554 mg
Carbohydrate 20 g Fiber 3 g
Total fat 4 g Potassium 149 mg
Saturated fat 1 g Calcium 25 mg
Monounsaturated fat 2 g

Posted by HoodiaPharm HungerAway :: 4:37 AM :: 0 comments

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Wednesday, March 12, 2008 10 Low Carb Lunches

A can of soda, two pieces of bread, a few slices of deli meat and cheese, a glob of mayo or mustard, and a more air-than-potato bag of chips...

Aah, lunch used to be such an easy meal to throw together, then throw down during that 30-minute break your boss calls a lunch hour.

Just because you've come to your senses and sought a healthier eating regimen doesn't mean you have to bag the brown-bag lunch. Gobble up our top 10 lunch suggestions -- all low carb -- and you'll be the most envied eater at the office or factory.

1. Chicken salad, tuna salad, turkey salad - Enjoy on a bed of lettuce with other fresh veggies or as a sandwich on low-carb bread.

2. Quesadillas - Fill low-carb tortillas with meats, vegetables and cheese.

3. Sandwiches - Stuff a low-carb tortilla or low-carb bread with avocado slices, chicken, sprouts and other veggies and protein.

4. Leftovers - Leftovers are great for both lunch and dinner. If you make a roast chicken the night before, you can use the meat as a base for either a salad or sandwich.

5. Ready-to-drink shakes or handy snack bars - Supplement these low carb bars with a piece of cheese or fresh vegetables. You can supplement with a some berries or a handful of nuts as well.

6. Caesar salad, Cobb salad, chef salad - Any salad that contains proteins (cheese, luncheon meat made without nitrates) and low-carb dressing is a healthy option.

7. Omelets - If you haven't had eggs for breakfast, an omelet loaded with meat and vegetables makes a good lunch.

8. Burger... no bun - You can make a quick run for your favorite fast food restaurant. Order a bunless burger and a side salad.

9. Miso soup and sashimi - If you're going Japanese, fresh fish is an excellent selection. However, pass on the sushi rolls made with rice.

10. Steak, lobster... dinner for lunch - Treat yourself. A juicy steak or a chicken breast with a side of veggies is more than suitable and a great way to beat lunchtime boredom.

Posted by HoodiaPharm HungerAway :: 9:02 AM :: 0 comments

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A New Study About Breakfast

If you're one of those dieters who tries to cut calories by skipping breakfast, your unbalanced approach may be backfiring. In fact, according to a new study, skipping breakfast has just the opposite effect on the BMI of teenagers. It seems to encourage weight gain rather than prevent it.

Researchers stopped short of saying exactly why this happens but speculate it could be a sluggish metabolism at play, a result of overeating out of hunger later in the day, bad snacking habits, or all of the above. Whatever the cause, you know the effect of a few extra pounds a year.

So be sure to start your day with a healthy breakfast, no matter how time-crunched you are. Even a glass of skim milk, a banana and a whole-grain oat bar—or one of these tasty and healthy breakfast ideas for busy students (or anyone else)—will get your weight-management plan for the day off on the right foot.

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

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Quality Not Quantity

Training is a great thing so it is easy to see why so many fall into the all too common 'more is better' trap. Like with many things in life, training should focus on quality over quantity. Your goal is not to train constantly more - not longer, not more frequently. Your focus is to improve your training - to increase your intensity by doing more and better in the time you have.

The fact of the matter is that marathon weight training workouts make no physiological sense. They work completely against how your body is designed to function in terms of packing on muscle. There is a good reason for keeping your workouts no longer than 45 minutes to an hour. Quite simply your testosterone levels begin to drop off dramatically after 45 minutes meaning that your output after this time is probably not going to be at the level required to stimulate new growth but rather is simply going to tax your body and eat into your recovery capacity. This means that your body will need to spend a great deal more resources repairing itself to where it was, an equilibrium level, leaving LESS to actually put towards NEW growth. Whilst training does tear down muscle fibres so they adapt and grow stronger, it is only a means to an end. The ultimate goal is to stimulate this adaptive response not see how much muscle tissue you can annihilate into oblivion.

Intensity is not about collapsing and puking every time you train, it is a measure of the quality work and effort you put in to maximise the adaptive response whilst hitting the correct muscles safely with good technique that improves their function as well as appearance. Training does not exist in a vacuum and it is also useful to consider and apply the concept of intensity and quality effort into the other vital areas such as nutrition and lifestyle that ultimately determine your success in achieving a lean muscular physique.

Taking the time to study and understand nutrition as well as the focus and discipline to shop, prepare and eat clean food is definitely an area where so many people lack the necessary intensity to support and maximise the adaptive response created in the gym. Making time to take care of your body and being organised to get enough sleep to ensure your body receives enough growth hormone and muscle building rest requires effort and you will need to apply yourself exactly as you drive yourself to train harder. Be honest. If your progress is stalling because you are neglecting other areas, more training is not the answer. You simply need to get better at all the things that matter. More is not better. Better is better.

Posted by HoodiaPharm HungerAway :: 7:55 AM :: 0 comments

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Recipe of The Day

Grilled Pork Chops with Orange-Rosemary Relish Recipe

This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 8 minutes

Ingredients
1 tablespoon canola oil
6 center-cut, boneless pork loin chops, about 1-inch thick
salt to taste
freshly ground black pepper
3 oranges, peeled and cut into sections (remove all membranes)
juice of 1 lemon
1 teaspoon chopped, fresh rosemary

Cooking Instructions
1. Preheat the grill.
2. To make the orange relish, combine the orange sections in a mixing bowl with the lemon juice and rosemary and set aside.
3. Brush the pork chops with oil and season generously with salt and pepper.
4. Grill the pork chops for 5 to 8 minutes on each side, turning only once.
5. Place the chops on warmed plates, top with orange relish and serve immediately.

Nutrition Facts
Serving size: 1 pork chop with relish
Calories 195
Total Fat 7 g
Saturated Fat 2 g
Protein 22 g
Total Carbohydrate 11 g
Dietary Fiber 4 g
Sodium 162 mg
Percent Calories from Fat 33%
Percent Calories from Protein 45%
Percent Calories from Carbohydrate 23%

Posted by HoodiaPharm HungerAway :: 7:26 AM :: 0 comments

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Tuesday, March 11, 2008 Getting and Keeping A Healthy Heart

By keeping your heart healthy, you can spend even more time with the special people in your life. If you pay attention to what you eat, you can actually reduce or slow down the chance of developing heart disease. Healthy food choices can reduce the major risk factors for heart disease: high blood cholesterol, high blood pressure and excess body weight.

The good news about cardiovascular disease is most of it can be prevented. Heredity does play a role and you may have a higher incidence of developing heart disease, but many of the lifestyle behaviors you choose can decrease your risk of this disease. Your genes can't be altered, but your behaviors can change. The important thing is to understand that taking care of your heart can make a lifesaving difference, not only for yourself, but for your family. There are many simple behavior choices that can really make a difference in your life. Here are thirteen of them in fact!

1. Increase your intake of fruits and vegetables. Eat a variety of fruits and vegetables - try five or more servings a day.

2. Eat a variety of grain products and complex carbohydrate foods. Focus on whole grains and legumes.

3. Choose low-fat and fat-free dairy products every day (two to three servings).

4. Eat a variety of protein foods. Don't just include one protein type; balance your intake of lean protein sources such as fish, skinless poultry and lean meats. Include fish varieties that are high in omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Vegetable protein sources count, too.

5. Limit foods high in saturated fat and trans fat and/or cholesterol - mostly found in products such as full-fat milk, fatty meats, tropical oils, partially hydrogenated vegetable oils, desserts, sweets and many packaged foods.

6. Eat plenty of fiber foods daily. Just to name a few, try bran, oatmeal, legumes, fruits and vegetables.

7. Manage your weight. You don't need to be the perfect size "_" (you can fill in that goal number), but by reaching and maintaining your best weight, it will help. Obesity is a major factor contributing to heart disease.

8. Feed your body regularly. If you skip meals, you are more likely to overeat. By eating more frequently throughout the day, your blood-sugar levels are controlled better; you speed up your metabolism and regulate your cholesterol levels.

9. Reduce salt intake. Put the salt shaker away. Try to keep your total sodium intake below 2,400 milligrams a day. A low-salt meal plan can help control your blood pressure.

10. Exercise. The more movement the better. Exercise helps to improve blood flow, strengthen the heart muscle, reduce blood pressure and raise your good cholesterol (HDL).

11. Keep hydrated. Drink at least eight cups a day. Water is the best hydration fluid. Don't forget, caffeine can actually dehydrate you.

12. Stop smoking and limit alcohol intake.

13. Enjoy life and be happy!

Posted by HoodiaPharm HungerAway :: 9:55 AM :: 0 comments

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Slimming Down With St. Patty's Day

The Irish and non-Irish alike look forward to this one day a year when the beer turns green, slow cookers are filled with corned beef and kissing is a national pastime. But just because St. Patrick's Day has the potential to be calorie-packed, you don't have to let it ruin your plans for weight loss.

Everyone loves a parade.
Instead of sitting on the sidelines, get involved. Either join a group that's walking or march to your own beat.

Seeing Green
Ironically, green is bad luck in Ireland, so start your own tradition. Every time someone around you mentions green, tack on an additional push-up or an extra minute of cardio to the next day's workout.

Corned Beef Done Right
Try a low fat and low calories Corned Beef and Cabbage Strudel, made with a phyllo dough crust.

Find the true green.
Taking a hike in the spring weather can be an excellent way to see some natural greens. Pack a lunch and hit the trails.

Pass the green tea, please.
Besides all of the added health benefits that green tea can provide, drinking this green beverage puts you in your own holiday spirit—a relaxed one.

Eat your greens.
Celebrate by eating all the verdant veggies you can get your hands on: spinach, broccoli, green beans, lettuce.

Plan a picnic.
Weather permitting, get outside and into the grass to hunt for four-leaf clovers.

Throw a party!
Invite friends to your place and require that each bring a healthy dish. With you in control of the food and the drink, it won't take any luck to get you through the holiday.

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

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Exercise and Depression

If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.

It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety. When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia.

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. Small bouts of exercise may be a great way to get started if it's initially too hard to do more.

Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

Posted by HoodiaPharm HungerAway :: 8:36 AM :: 0 comments

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Recipe of The Day

Taco-tastic!

Taco salads have been around since the '60s. And they seem to be getting greasier and more calorie-packed as the decades pass. Not to worry -- we're here with a version that has a mere FRACTION of the calories and fat of your typical taco salad.

Ingredients:
3 cups chopped romaine lettuce
1/2 package Boca Meatless Chili (or about 2/3 cup of another low-fat veggie chili**)
1/4 cup chopped tomato
1/4 cup shredded fat-free cheddar cheese
2 tbsp. fat-free sour cream
1 tbsp. chopped or sliced black olives
6 Guiltless Gourmet Tortilla Chips (any flavor -- or any other baked tortilla chips**), crushed

Directions:
Prepare chili as directed on package. Place lettuce in a big bowl. Top with tomatoes, chili and cheese. Then add the olives and sour cream. Finish off with the crushed tortilla chips, and enjoy! MAKES 1 SERVING

Serving Size: 1 salad (entire recipe)
Calories: 230
Fat: 3.5g
Sodium: 794mg
Carbs: 31g
Fiber: 10g
Sugars: 7g
Protein: 23g

Posted by HoodiaPharm HungerAway :: 8:00 AM :: 0 comments

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Monday, March 10, 2008 Shopping The Healthy Way

The road to good health is paved with good nutrition and exercise. But for many folks traveling that road and knowing how to shop for low-fat foods rich in nutrients is a mystery.

Here are several tips to make that next trip to the market a little easier:

1. Stick to the list. Plan a weekly menu and create a list of ingredients for those meals.

2. Eat a healthy meal or snack before shopping. It’s too easy to buy too much when shopping on an empty stomach.

3. Keep to the outside lane. Most food stores keep the healthiest choices like produce, meat and dairy on the perimeter with junk food in the middle.

4. If it can’t be said, don’t pick it up. Don’t buy anything with more than five ingredients and/or anything that includes words too difficult to pronounce. Advertisement

5. Go homemade. Ban convenient, processed food; anything homemade is bound to be healthier and less expensive.

The road to weight loss and management doesn’t have to be fraught with worry. Following these steps makes it less stressful to focus on buying fruits and vegetables, lean meats and low-fat dairy products.

Posted by HoodiaPharm HungerAway :: 8:27 AM :: 0 comments

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10 Ways To Step Into Spring

Now that you've had some time to recover from losing an hour of sleep, look on the bright side of turning those clocks ahead: you get an extra hour of daylight each day. But now that you have it, don't let it go to waste.

Here are 10 weight-loss boosting ways to use the time wisely:

1. Take the long way home. Walk or ride your bike home from work. The more comfortable temperatures mean you won't have to run to your car to escape the cold, so take advantage of the opportunity to dillydally and burn some calories as you go.

2. Do the shopping al fresco. Pick your own strawberries or blueberries at a local farm and leave with a tasty cereal topper or low-cal dessert (add a dollop of fat-free whipped topping). If there are no berry farms in your area, swing by a farmer's market and select the freshest veggies for dinner.

3. Start a neighborhood walking club. If you're friendly with your neighbors why not work off some weight while you catch up on local goings-on? Plan to meet at a certain time after work so they'll be depending on you. You'll be much more likely to get out and do it.

4. Play in the big leagues. If you don't already have one, organize a company or community softball tournament for an upcoming weekend. In the meantime, spend an hour each evening practicing with your team.

5. Take it outside. Outdoor grilling is one of the best ways to cook healthfully, since you don't need any butter or oil to keep food from sticking -- and what's already there drips off! Skip boring old burgers and dogs and opt for lean fish or poultry, and just about any vegetable or fruit you can find.

6. Grow healthy habits. Get out in the yard and plant some late-blooming flowers. Believe it or not you can burn 330 calories per hour by gardening... and your yard will be the envy of the neighborhood! Even better, plant some vegetables, so you always have a stash of tasty, low-fat foods.

7. Make it playtime. Take the kids to the playground and join them on the swings or the seesaw, or head to the park for a game of tag. Or, fit in some practice for those tee-ball or lacrosse skills in your own backyard. They'll get a kick out of the fact that you want to play with them.

8. Tackle the to-do list. If you don't want to spend the whole weekend washing the car or the windows or cutting the grass, take advantage of the daylight and get at least one task done during the week. All of these activities burn a significant number of calories, and getting one or two out of the way means you might actually have time to enjoy a baseball game on Saturday.

9. Work on your game. Stop by the driving range, a basketball court or the batting cages on the way home from work and blow off some steam. Or, ask a coworker to join you for a game of tennis or basketball. You'll work up a sweat, feel less stressed by the time you get home, and you may even find your skills improve in time for the company golf outing or softball tournament.

10. Sweat with your pet. Don't just let the dog out in the yard. Take him for an extended walk. Animals need exercise just as much as you do, and man's best friend can also be his best walking partner. If your neighbors have dogs, start marketing yourself as a dog walker and you can even get paid to get exercise. If that's not incentive, we don't know what is!

Posted by HoodiaPharm HungerAway :: 6:19 AM :: 0 comments

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Recipe of The Day

Low-Fat and Finger-Licking Good

We've all likely heard of BBQ chicken, but BBQ turkey? It's true!

BBQ Turkey Breast

1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 1/2 pounds Jennie-O Turkey Store Boneless, Skinless Turkey Breast Roast 1 teaspoon extra-virgin olive oil 2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons) 1/4 cup water

Preheat oven to 350 degrees F. Mist an 8" x 8" pan with olive oil spray. Combine the garlic powder, salt and pepper.

Place turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on oil and rub to coat evenly. Sprinkle on reserved seasoning mixture. Rub to coat. With smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in pan. Rub remaining BBQ sauce over top. Pour water into the pan, taking care not to pour it over the turkey.

Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve against the grain into thin slices, or cut into cubes.

Make 5 (4-ounce) servings. Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

Posted by HoodiaPharm HungerAway :: 6:07 AM :: 0 comments

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Friday, March 7, 2008 Tuning Into Your Own Body

Your body is trying to tell you something, but you're just not listening! To win at the weight-loss game, you've got to make some changes. One of the most important ones is to stop listening to anything but your body to establish a realistic weight for your specific build. Forget about what you see and hear from pop-culture sources.

Another thing not to rely on is the body mass index (BMI), which determines the amount of fat you have on your body according to your weight and height. Here's why you're not going to use it: It fails to distinguish between fat and muscle, so the BMI will ultimately give you an incomplete sense of the shape you're in.

Today, the medical industry has set its weight guidelines according to the waist-to-hip-ratio method, which is a much more accurate way of arriving at an ideal goal weight. Follow these steps to find yours:

• Get a tape measure and measure your waist right at the belly-button line.
• Standing with feet hip-width apart, measure your hips at their widest point.
• Now simply divide your waist measurement by your hip measurement. This is your waist-to-hip ratio.

The ideal waist-to-hip ratios are 0.80 for women and 0.95 for men.

No matter what number you've arrived at after checking your waist-to-hip ratio, don't be discouraged. Beating yourself up is never a solution. As you lose weight and get fit, you will reduce and redistribute your fat, both of which lower your waist-to-hip ratio. Use the information as a way to determine a realistic expectation for yourself, not as another means to judge yourself negatively. Let go of unrealistic notions of what you think you should look like. Start looking at yourself honestly and see what can be done to look and feel your personal best. Then, begin to embrace your unique self.

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

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How Many Calories Did You Really Burn??

After a workout, many people refer to the handy display on the treadmill, elliptical, etc. to see how many calories they burned. It kind of makes you feel good to know that you burned “300” calories that day, doesn't it? Well, you may want to think twice about these numbers and their accuracy.

Take the treadmill, for example. If you hold on to the bars, you can cut the 'number of calories burned' on the display by half. Also, different companies use different formulas to calculate what the average person should burn. So, if this treadmill says you burned 250 calories, another may tell you 300. It's also important to keep in mind that the numbers given are estimates of what the “average” person would burn at that work load. The truth is that two people with the same height, weight and gender, and fitness level can burn a different amount of calories. There simply isn't a definite answer.

So, what can we take from this? Don't depend on the numbers and focus on your goals instead. If you want to burn more calories, add more time to your routine or increase the intensity. The actual number doesn't matter. You will feel and see the difference.. regardless of what the display says!

Posted by HoodiaPharm HungerAway :: 7:55 AM :: 0 comments

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5 Ways To Sneak in Your Fruits and Veggies

Okay, it's hardly news that you should be eating five servings of fruits and vegetables a day, but the fact is that many people don't. If you're one of those people with the best of intentions, but you just don't eat what you should, you can use these tips for sneaking servings into your meals:

Wake up to fruit. Make a habit of drinking juice or complementing cereal, yogurt or pancakes with sliced or dried fruit.

Try these "grate" ideas. Add grated, shredded or chopped vegetables, such as zucchini, spinach and carrots, to lasagna, meatloaf, mashed potatoes or pasta dishes.

"Sandwich" in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, pepper, cucumber and tomato as fillings.

Get creative with pizza. Order pizza (or make it "deluxe") with vegetable toppings: broccoli, carrot shreds, thinly sliced zucchini, chopped spinach, red and green bell pepper strips, chopped tomato or any other vegetables.

Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes and onions.

Posted by HoodiaPharm HungerAway :: 7:32 AM :: 0 comments

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Recipe of The Day

Low Calorie Carrot Cake

Serves 10

Ingredients

• 2 large eggs
• 1 cup Splenda for baking
• 2/3 cup canola oil
• 1 1/2 cups whole-grain wheat flour
• 1 tsp. baking soda
• 1/2 tsp. salt
• 1 tsp. ground cinnamon
• 3/4 cup shredded carrots
• 1 tsp. vanilla extract

Directions

1. Preheat oven to 350ºF. Mist a 9-inch round cake pan with nonstick butter-flavored cooking spray; set aside.

2. Whisk together the eggs, Splenda and oil in a large bowl. In a separate bowl, combine flour, baking soda, salt and cinnamon. Add flour mixture to the egg mixture and beat well. Stir in the carrots and vanilla.

3. Pour batter into prepared cake pan; spread evenly. Bake for 40 to 45 minutes, or until a toothpick inserted in center comes out clean. Cool 10 minutes in the pan, then invert onto a wire rack to cool completely.

Each serving: About 219 calories, 4g protein, 17g carbohydrate, 16g fat (1g saturated), 3g fiber, 43mg cholesterol, 261mg sodium

Posted by HoodiaPharm HungerAway :: 6:41 AM :: 0 comments

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Wednesday, March 5, 2008 Exercises For Your Abs

You must be thinking that you gotta do something about that poochie gut. And then you get dressed and go to work, and immediately, other than having to feed it, your stomach is the last thing on your mind.

Who has time to do all those abdominal exercises anyway, right? Well, YOU do, for one! Even just 5 or 10 minutes a day devoted to toning your tummy is much better than ignoring it. So here are some suggestions for a variety of ab exercises, all of which can be done quickly and easily at some point during the day.

Each exercise targets a specific abdominal area - upper abs, lower abs and obliques (the sides). If you have time to do more than one of these exercises, choose ones that target different areas. Remember to always exhale with the exertion and inhale as you relax.

Sit-ups - The classic sit-up goes in and out of style as an effective abdominal exercise, but many professional trainers swear by it. It can be tough on your back, though, so it may not be for you if you have back problems. This exercise mainly works the upper abs. Lie on your back on a hard surface. With your feet flat on the floor, bend your knees at an angle a little tighter than 90 degrees. Put your hands behind your head. In a smooth, controlled manner, raise your upper body to a fully upright position.

You may need to have someone hold your feet, or place your feet under a heavy piece of furniture. Lower yourself to the floor, and, without resting, repeat the motion. Concentrate on using your stomach muscles to pull yourself up. Be careful to keep your head and neck relaxed. Shoot for three sets of ten repetitions.

Crunches - If back problems prohibit you from doing sit-ups, do these instead. Assume the same position as described above, but just pull you shoulders and upper body off the floor, then return to the resting position. As always, do these in a slow, controlled manner. And concentrate on pulling from the abs, making sure your neck and head are relaxed and NOT pulling

Standing Ab Pull - Stand with your knees bent a little. Place your hands on your knees. Exhale completely. Suck your stomach in and hold it for five seconds while simultaneously raising your body until you're just about standing upright. Now relax your stomach muscles and take a deep breath. Exhale as you place your hands on your knees and bend them again. Do 10 if you can. This works both upper and lower abs.

Leg Raise - Lie down on a flat, hard surface. Put your hands down flat at your sides and bend your knees slightly. With your feet together, raise your legs until your shins are more or less straight up and down. Without pausing, gradually lower your legs back to the starting position. Concentrate on working your lower ab muscles the whole time you do the exercise. Shoot for 10 reps.

Oblique Crunch - Lie on your back on the floor and put your hands behind your head. Bend your knees.

Posted by HoodiaPharm HungerAway :: 6:10 AM :: 0 comments

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Eating Heart Healthy

The old adage, "Eat your heart out," may not have been such a great idea when it comes to weight management, but eating right for your heart sure is. Keep these tips in mind when prowling the grocery store aisle in search of heart-smart snacks:

• Look for the words, "May reduce the risk of heart disease," which is a claim that is approved by the FDA.
• Increase your fiber intake by choosing items with 5 grams or more per serving.
• Cut fat intake by reaching for foods with less than 3 grams of fat per serving.
• Opt for foods high in omega-3 fatty acids, such as fish (salmon or tuna), walnuts, cooked soybeans (edamame), cabbage, cauliflower and Brussels sprouts.
• Choose margarine spreads and other products enriched with plant sterols and stanols.
• Avoid foods with trans fat. If it says "partially hydrogenated oil" in the ingredient list, steer clear.
• Watch saturated fat levels and aim for 1 g or less per serving.
• Cut salt by choosing products marked "low sodium," "reduced sodium" or "no sodium added."

Posted by HoodiaPharm HungerAway :: 5:48 AM :: 0 comments

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Healthy on the go breakfasts

Since busy schedules can make the morning hours a juggling act, sitting down to a leisurely meal may not be an option. The result could mean polishing off a low-fat muffin in three bites, downing a breakfast bar in the car, or slurping up that smoothie while getting the kids on the bus.

And, even if the food you choose is healthy, you may not be getting the full benefits and satisfaction you should. How come? It can take 20 minutes for the brain to realize that the stomach is full. When we've had enough to eat, a hormone known as cholecystokinin is released in the intestines, sending its signal to the brain. It's a process that takes some time. So if you scarf down your food, you might load up on a lot more calories before that time lapses (maybe feeling the need to reach for another muffin or stop by the vending machine mid-morning) than you will if you bide your time.

What's the solution for the breakfast eater on the move? Stop off for a portable breakfast, but take the time to savor it. Opting for something that requires plastic utensils can help slow you down.

Here are a few grab-and-go suggestions for healthy breakfasts to enjoy at your desk, during that morning meeting, or while catching up on emails.

Sit-and-Eat Breakfast Ideas

1. McDonald's Fruit and Yogurt Parfait: 380 calories; 5g fat; without granola: 280 calories, 4g fat

2. Quaker Instant Oatmeal Express Cups: 200 calories, 2.5g fat

3. Kellogg's Individual Serving Box Special K with 1 cup skim milk and 1 cup defrosted frozen berries: 275 calories, 1g fat

4. Thomas' Fresh Waffles with 1 tablespoon strawberry jam: 190 calories, 5g fat

5. Hungry Jack Buttermilk frozen pancakes (3), heated, with 1 tablespoon maple syrup: 290 calories, 4g fat

6. Mott's Healthy Harvest Apple Sauce Cup with a small low-fat muffin: 230 calories, 4g fat

Posted by HoodiaPharm HungerAway :: 5:21 AM :: 0 comments

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Recipe of The Day

Craving pasta? Well, even though you've stepped up your workout routine, it's not time to start carb loading. Here you can swapp your usual pasta for a low-carb and highly nutritious version made with zucchini!

Veggie Pasta With Italian Chicken Sausage

2 small zucchini
2 tablespoons extra- virgin olive oil
Salt and pepper, to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
½ pound cooked Italian chicken sausage, sliced into small pieces
¼ cup grated Parmesan, to taste

Using a vegetable peeler and turning as you go, slice zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste. Over medium heat, heat 1 tablespoon of oil in another pan, and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage. Spoon sauce over the zucchini. Sprinkle with Parmesan to taste.

Posted by HoodiaPharm HungerAway :: 4:56 AM :: 0 comments

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Tuesday, March 4, 2008 Having a Goal Buddy

What would you call people who can: help keep your weight off; boost your confidence; finally make fitness fun? You might call them “miracle workers.” We call them Goal Buddies.

Most people make the mistake of doing it alone. Sometimes, it’s just too tough to stay consistent by yourself. But a goal buddy won’t let you quit. Goal buddies are two or more people who commit to helping each other reach consistent goals with friendly encouragement and regular contact. A good goal buddy relationship gets results for three reasons: accountability, motivation and consistency. By mixing these three ingredients, you can create a rewarding, effective relationship that’s lively and a little lighter.

A study of young mothers suggests that support can make a huge difference in exercise consistency. Of women who were part of a weekly discussion group, 60% reached their workout target of 2.5 hours per week for 8 weeks – long enough to make exercise a habit. Or another statistic for you, married couples are seven times more likely to stick with an exercise program if they do it together instead of alone.

With that being said, here are some ideas for how you and a goal buddy can coach each other through those hazardous temptations.

Finding a diet goal buddy is not hard; finding the right one may be a little tougher. Knowing what kind of diet partner is a good fit for you will prevent you from falling off the wagon before you even start.

Partner with someone who has diet goals similar to yours. Just because you get along well with a woman in your book club doesn't mean she'll help you stay away from the dessert table.

It helps if his/her schedule already works with yours, so you don't start off with a built-in excuse to break your consistency.

Make sure the person you're considering is just as committed and eager as you are. A twisted arm is not going to stick around long.

Look for someone who will be upbeat - even if you get discouraged - and can hold you accountable without passing judgment. You want a stress reliever, not a stress producer. Nothing kills consistency like negative energy.

Community centers and gyms are gold mines for dieting, hiking, biking, running, walking and sports clubs. Sporting goods stores often host programs as well. Check the calendar and announcements section of the local paper. Online, look for community forums.

Most of all, just ask around. Your buddy could be hiding in a most unexpected place. It could be your dentist, your cousin, your mechanic's hairdresser. Who knows? Think of it as fitness networking and don't be afraid to ask someone to “buddy up.”

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

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Probiotics

Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? These little guys, commonly referred to as probiotics (which means "pro-life"), help reduce the growth of harmful bacteria and promote a healthy digestive system. That’s right! Probiotics are live bacteria with clinically-documented health benefits.

Health Benefits

It appears that when the digestive system is kept healthy, other body systems greatly benefit as well. Probiotics may:

Protect against infection
Enhance and boost the immune system
Promote and improve digestive health
Alleviate diarrhea caused by antibiotic treatments
Promote urinary and genital health
Assist in the management of inflammation
Help alleviate symptoms of lactose intolerance
Improve some types of eczema in infants and children
Reduce cholesterol levels
Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources

Currently, foods that contain probiotics are primarily dairy products and dairy beverages, including:

Yogurt
Drinkable and squeezable yogurts
Fluid milk with added probiotics
Fermented milk such as sweet acidophilus milk
Kefir

Posted by HoodiaPharm HungerAway :: 6:10 AM :: 0 comments

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10 Tips For Beginners

Everyone knows that it is hard to get started on becoming healthy. Here are 10 tips for you beginners looking to lose that weight and get healthier!

1. DON'T WORRY ABOUT FEAR - Understand that it's OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.

2. DECIDE - You'll need to write down and DECIDE what it is you want to accomplish.

For example, you may decide you want to lose 30 pounds of body fat and gain two to three pounds of muscle. Maybe you'll decide you want to be able to walk five miles without losing your breath, or possibly fit into that size 8 dress or 31" inch waist pants. Write it down and make it quantifiable. Just saying "I want to get in shape and lose weight" is not quantifiable. There's no target.

3. GET A CHECKUP - Having a physical is a wise decision, because it will help assure you'll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it's doubly important. Remember, this is about starting right.

4. STRUCTURE - You will need guidance. You can find it through a weight loss plan or your own research. Get a trainer if you need one!

5. GET REAL - Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.

Too many people start working out every day and think that's the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It's the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That's a sure way to experience burn out.

6. EDUCATE YOURSELF - You'll need to develop an understanding of concepts such as repetitions, sets, cardio, etc.

7. EAT - Begin to get an understanding of how food affects the body. I'm not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.

8. MOVE - No, not geographically. Start to work out? start to move. Your weight training won't take a lot of time as a beginner, nor will your cardiovascular exercise. You'll focus on form, technique, precision and breathing correctly during your workout.

9. BEWARE OF MAGIC POTIONS - Don't get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don't provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.

10. COST EVALUATION - It's important to get the most effective nutrition and workout plan for your needs. In business, it's called cost versus benefit, but I like to call it "what the heck do I get for my money?" It's also important to get ongoing education that doesn't require this to be a fulltime endeavor. You need quick and timely information that won't "break the bank."

Posted by HoodiaPharm HungerAway :: 5:32 AM :: 0 comments

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Recipe of The Day

Chicken and Spinach Lasagna

Ingredients

1 sprays cooking spray
52 oz Marinara sauce, store-bought
1 Tbsp olive oil
1 medium onion(s), chopped
1 pound uncooked ground chicken breast
30 oz fat-free ricotta cheese
2 large egg white(s), lightly beaten
1 tsp garlic powder
1 Tbsp Italian seasoning
9 items dry lasagna noodles
20 oz chopped frozen spinach, thawed and squeezed dry
12 oz Kraft Natural Cheese Low-moisture part-skim mozzarella, or other brand, 1 1/2 cup shredded
Instructions
Preheat oven to 350ºF. Coat a large, deep lasagna pan with cooking spray. Measure 2 cups of marinara sauce; set aside.

Heat oil in a large skillet over medium-high heat. Add onion; cook and stir until almost tender, about 3 to 4 minutes. Add chicken; cook until no longer pink, stirring frequently, about 4 to 5 minutes. Add remaining marinara sauce to skillet and stir until well combined; set aside.

Mix together ricotta cheese, egg whites, garlic powder and Italian seasoning in a large bowl until well combined.

To assemble lasagna, place 2 cups of reserved marinara sauce on bottom of dish. Layer with 3 noodles, 1/3 of ricotta mixture, 1/3 of spinach, 1/3 of mozzarella cheese and 1/3 of chicken-sauce mixture; repeat layers ending with chicken-sauce mixture. (Make sure to spread ingredients to edge of noodles.)

Cover baking dish with aluminum foil. Bake lasagna for 20 minutes. Uncover; sprinkle with remaining mozzarella cheese and bake until cheese is melted and edges are bubbly, about 20 minutes more. Remove from oven and let stand 10 minutes before slicing into 8 pieces.
Notes

If your pan is not very deep, only use two layers of noodles and reduce the filling ingredients by 1/3.

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

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Monday, March 3, 2008 Foods You Should Be Eating

Before you grab your car keys and head to your local candy shop, simply open your pantry and get a healthy snack that is good for your diet! You don't have to kill your diet by wanting some munchies. A common dieting fear is that you will find yourself hungry all the time.

Don't worry, snacking is OK if it is healthy and eaten in moderation.

Heading to the fridge for some food? Here is what you should keep in stock to maintain your diet and snack healthy:

1. Hummus
This lovable Mediterranean spread tastes great on whole-wheat pita chips or even on sandwiches. Plus hummus contains no saturated fat, no cholesterol or sugars and is high in protein and fiber. So next time you have the girls (or the guys) over, skip over the onion dip and put out some hummus!

2. Berries
Full of anti-oxidants and immune-boosting vitamins and minerals, who can go wrong with some berries? Strawberries, blueberries, and blackberries are great for you and are a healthy snack! Put some berries in a blender with some skim milk and ice and have a delicious and low-fat smoothie!

3. Low-Fat Yogurt
Yogurt can be a creamy delicious treat, and it is also good for your diet! Studies have shown that the live bacteria in yogurt can aid digestion and protect you against other harmful bacteria. Low-fat yogurt for snack at the office or in the middle of the day is a good way to get the calcium you need for strong bones while keeping the calories you consume at a minimum.

4. Low-Fat String Cheese
Low in fat and high in calcium, this snack is sure to curb your cravings. Grab a pack and your ready to go. Right out of the fridge, it is a great, healthy snack for adults and children. The key with cheese is portion control, we often eat more than a serving. These are the perfect size.

5. Celery with Peanut Butter
Celery is low in calories and packed with vitamin C and several other active compounds that promote health. It has ingredients that may help lower cholesterol, and may be useful in cancer prevention. This is a great way to mix vegetables with protein. Make this veggie a savory snack by adding some peanut butter to the mix!

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

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How To Get A Great Butt Workout

You want a great looking tight butt, don't you? And, you want a workout that can help take you there. To get a bodacious booty, you 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.

Your glutes won't get tight and small unless your overall body fat is reduced. Let's be honest here - you can do all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat; that fact is non-negotiable.

There are only three exercises involved in th program - the squat, walking lunges

You will be performing three super sets - all three exercises in a row without rest. After a 90-second rest, repeat two additional times (with the same 90-second rest between sets).

Squats: The barbell squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches past shoulder width and squat to a parallel position, you'll really feel those glutes being worked.

However, you have to go to the parallel position for maximum effectiveness. Don't let ego guide you on this exercise. Reduce the weight poundage if necessary and focus on perfect form. Perform a set of 15 repetitions to momentary muscular failure. After the set is completed, immediately go to the next exercise without a break.

Walking Lunges: Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot.

Walk lunge 15-20 steps, and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. After the set is completed, immediately go to the next exercise without a break.

Angled Leg Press (also called inverted leg press): Place your feet two inches higher than you normally do on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can't forget that we need to protect those knees.

Perform a set of 15 repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement. By the end you'll have performed nine total sets in minimal time and your glutes and legs will be burning - but you'll love it.

Posted by HoodiaPharm HungerAway :: 6:16 AM :: 0 comments

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Recipe of The Day

White Pizza With Broccoli

Ingredients

1 box (12.6 oz) Atkins Quick and Easy Country White Bread Mix
5 Tbsp. extra-virgin olive oil, divided
2 garlic cloves, finely chopped
2 cups cooked broccoli florets
3/4 cup whole milk ricotta cheese
1/2 cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
1/2 tsp. dried oregano
Directions

Combine bread mix and yeast in a large bowl. Add 1 1/2 cups warm water and 3 tablespoons olive oil. Mix with a spoon to form a soft dough. Knead gently for one minute; shape into a ball. Cover with plastic, and let rise for 1 hour or until dough is doubled in size.

While dough is rising, heat 1 tablespoon oil in a large skillet over medium heat. Cook garlic 30 seconds, until starting to color. Add broccoli and cook 2 minutes, until heated through. Remove from heat; stir in ricotta cheese.

Heat oven to 450 degrees. Shape pizza dough into a 14 round and transfer to a wire mesh pizza screen or a pizza pan with holes. Spread broccoli mixture over dough leaving a 1/2 border. Top with mozzarella and Parmesan cheeses. Sprinkle with oregano and remaining tablespoon of oil.

Bake pizza 20 to 22 minutes, or until puffed and nicely browned.

Makes eight servings. Nutritional values per serving: 13g fat, 29g protein, 18g carbohydrate, 11g fiber and 7g net carbs.

Posted by HoodiaPharm HungerAway :: 5:55 AM :: 0 comments

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