HoodiaPharm HungerAway

HoodiaPharm HungerAway

Monday, March 31, 2008 The Truth About Fructose

Trying to save money, food companies introduced High Fructose Corn Syrup (HFCS) into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today HFCS is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.

What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose.

When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating.

The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered—you continue to eat and possible overeat.

Whenever possible, avoid food products that contain HFCS and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have little—if any—nutritional value.

Take inventory of your refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently.

Try to limit foods that have “sugar” as one of the first ingredients.

Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state.

Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads.

Posted by HoodiaPharm HungerAway :: 3:18 PM :: 0 comments

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Healthy Comfort Foods

When the pressure mounts in life, many of us head straight for the kitchen. And there's a good reason why: A primitive part of our brain is hardwired to seek out food during times of stress to prepare the body for fight or flight. Except what worked well 500 years ago, works a little too well in our fast paced, high stress society with a vending machine on every corner.
Fight back by snacking on complex carbohydrates like a baked potato, whole grain bread, or a bowl of low-sugar, whole grain cereal during times of stress. These foods help the brain release a slow and steady supply of serotonin, a chemical that helps soothe your nerves. Avoid simple carbs like sweets and refined starches, which have the opposite effect, leading to a blood sugar spike and crash that leaves you even more on edge.

Using a little higher brainpower can help too. Before you stress snack, stop and ask yourself, "Will eating this really solve my problems?" Unless you need some quick energy to fight off a saber tooth tiger, the answer most likely is "No."

Posted by HoodiaPharm HungerAway :: 2:37 PM :: 0 comments

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Recipe of The Day

Chilled Berry Soup

Prep Time:5 min
Start to Finish:5 min
makes:3 servings (3/4 cup each)

1 cup 8th Continent® vanilla soymilk
2 cups Cascadian Farm® frozen organic unsweetened strawberries, partially thawed
1/3 cup orange juice
2 tablespoons sugar
Sliced fresh strawberries, if desired
Fresh mint sprigs, if desired

1. In blender or food processor, place soymilk, frozen strawberries, orange juice and sugar. Cover; blend on high speed about 30 seconds or until smooth.
2. Pour into 3 individual serving bowls; top with sliced fresh strawberries and mint.

Nutritional Information

1 Serving: Calories 140 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 60mg; Total Carbohydrate 27g (Dietary Fiber 3g, Sugars 22g); Protein 4g Percent Daily Value*: Vitamin A 4%; Vitamin C 170%; Calcium 15%; Iron 6% Exchanges: 1 1/2 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

Posted by HoodiaPharm HungerAway :: 2:12 PM :: 0 comments

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Friday, March 28, 2008 The Benefits of Yogurt

The point is that yogurt is not only fun to eat; it is also a terrific superfood. If you want to get the scoop, here are 5 great reasons to add yogurt to any healthy meal plan:

1. The Power of Protein: Yogurt is an excellent source of protein, averaging about 6-8 grams per 6-ounce container.

2. Crazy about Calcium: It's also a great source of calcium, providing about 250 milligrams per serving.

3. The Virtues of Vitamins: In addition to protein and calcium, most varieties of plain, low-fat and nonfat yogurt are also packed with other vitamins and minerals -- including magnesium, potassium and vitamins B2, B6 and B12.

4. Get Cultured: Do you remember the old joke about the two cartons of yogurt that walk into a bar? The bartender says, "We don't serve your kind in here." And one of the yogurt cartons replies, "Why not? We're both cultured." (Sorry, I couldn't resist putting that in!) The joke makes an excellent point though. Yogurt is indeed cultured. In fact, it is full of live, active cultures (good bacteria that promotes digestive health and stops harmful bacteria in its tracks). Some studies have also indicated that live and active cultures may even help boost your immune system.

5. The Proof of the Pudding: As the old adage tells us, "The proof of the pudding is in the eating." Instead of using pudding as a point of reference, they really should have encouraged people to eat more yogurt. It is much better for you than pudding, anyway! But the most important reason to love yogurt is that it tastes great. When it comes to foods that taste good and are good for you, yogurt is in a class by itself.

However, it is important to remember that not all yogurts are created equal. So the next time you are cruising through the yogurt section of your local grocery store, be prepared to do some label reading. Right next to your healthy-option yogurts, you'll find a host of brands laden with fat, sugar and other less than desirable ingredients.

Posted by HoodiaPharm HungerAway :: 7:13 AM :: 0 comments

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Move It To Lose It!

Know someone who's getting amazing results from an insanely low calorie diet? It may be tempting to try severely restricting your calories to lose weight fast, but don't even think about it! The reality is that very few of us can stay on those kinds of crazy diets for more than a couple of weeks. And to make things worse, most people on starvation diets gain back all of the weight (and more) just a few months later.
In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back.

The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called "afterburn." A great cardio routine keeps burning fat not just during your workout, but for hours afterward. Not bad, eh?

Doing any kind of physical activity is healthier than sitting on the couch downing a bag of chips. Activities like bowling and golf burn calories, but not enough. To see dramatic weight loss, you must do cardio. Cardio is defined as any activity that is rhythmic, continuous and requires large muscles like the legs, back and chest. While bowling and golf get you moving, the action is stop and start. There's no reason to give up those hobbies, just be aware that you must put in time on the treadmill (or some other cardio activity) as well.

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

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Finding Time in Your Day

As the world of technology evolves, there are more and more devices to make life easier for us. Think of all the time we save with things like garage door openers, snow blowers, remote controls, dishwashers, elevators, high speed internet, digital everything, laundry and cleaning services, gas powered mowers, online shopping... It seems like no matter how many time-saving tools we have, people just keep getting busier. We work, sometimes more than one job, go to night school, have families, pets, belong to book clubs, volunteer, and more. If saving stress and finding time for fitness sound like good ideas for you to work on, here are some tips that time management experts offer for busy parents...but you don't have to have children to benefit from this great advice.

Do a Realistic Time Audit
Time management experts stress that before you can make needed changes in the way you manage time, you need to look at how you spend your time now. What activities or tasks are taking up the biggest chunks of your life? What items do you hate or put off most? Are you allowing others to dictate uses for your time that aren't productive or don't fit your agenda? By doing a brutally honest assessment, you can begin to change the way you manage yourself in relation to time.

Personalize your to-do list
Some people thrive using a daily to-do list, which they construct either at the end of the previous day or first thing the next morning. Some people combine a to-do list with a calendar or schedule. Others prefer a "running" to-do list that is continually being updated. Or, you may prefer a combination of both, whatever method works best for you. Don't be afraid to try a new system — you just might find one that works even better than your present one!

Don't waste waiting time
Waiting is inevitable, but you can find ways to put even a few minutes of waiting to good use. Whether holding on the phone or waiting for play practice to end, you can make lists, sort mail, go over your schedule, and complete other small but necessary tasks. At home, sort the laundry or the mail while catching up on the news, talk on the phone while preparing dinner, etc.

Stock up as much as possible
Save time by keeping items on hand so that you don’t have to make constant special trips to purchase them. Examples include not only items such as postage stamps, greeting cards (buy several at a time with assorted themes), and wrapping paper but also nonperishable groceries and household goods in quantities to last at least 2-3 months. Your supermarket visits will be reduced to quick trips to pick up fresh items, and you’ll be surprised at how much time is saved.

Posted by HoodiaPharm HungerAway :: 6:08 AM :: 0 comments

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Recipe of The Day

Raspberry Peaches with Frozen Yogurt

Servings: 4
Preparation Time: 10 min.
Cooking Time: 25 min.

Ingredients:

1 Lbs. peach slices, thawed if frozen
1/2 cup red raspberry preserves
1 Tbs. unsalted butter or margarine, melted
3 Tbs. sugar
1 tsp. ground cinnamon
3 Tbs. brown sugar, firmly packed
2 cup mocha fudge nonfat frozen yogurt

Cooking Directions:

Preheat oven to 400° F. Place peaches and preserves in a shallow baking dish. Drizzle with butter and sprinkle with sugar and cinnamon. Bake 20 minutes. or until peaches are tender. Turn on broiler. Sprinkle peaches with brown sugar. Place baking dish5-0/1 inches from heat source and broil 5 minutes, rotating the dish twice to cook evenly. Serve peaches with frozen yogurt.

Per Serving: calories 351, fat 4.9g, calories from fat 12%, protein 6.6g, cholesterol 9.2mg, dietary fiber 4.5g

Posted by HoodiaPharm HungerAway :: 5:37 AM :: 0 comments

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Thursday, March 27, 2008 8 Healthy Ways To Start Your Day

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

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

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

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

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

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

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

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

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

Posted by HoodiaPharm HungerAway :: 7:18 AM :: 0 comments

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The Low Down on Stationary Bikes

Stationary bikes just aren’t what they used to be. They’re better. A low-impact exercise, stationary bikes don’t put stress on your joints, so they can be a great replacement for the treadmill when your knees are aching. Over the years, stationary bikes have seen many improvements. It’s a classic type of fitness equipment that has lasted for decades because it works.

It’s simple
Stationary bikes provide a great workout and are pretty simple to use. Just pedal. The motion involves little thought, so you can catch up on reading or television as you work out. It’s perfect for somebody with little time to devote to exercise and needs to multitask. Unlike a regular bike or treadmill, it doesn’t demand much balance or coordination, so there is little chance for falls. This makes it ideal for those carrying a little extra weight.

Better than ever
As technology has advanced, so have stationary bikes. Many come with a digital monitor that will track distance, time, calories burned and rotations per minute, so you’ll have a visible record of your workout. You can easily change resistance settings for more of a challenge, usually with a simple push of a button. Some models even incorporate an arm workout with push/pull handlebars. The seat is also shaped to be comfortable with padding. Just make sure that you’re not leaning over while you pedal; this can lead to lower back pain.

There are basically two different types of stationary bikes: recumbent and upright. On a recumbent, you sit lower to the ground with back support, with your legs extended out in front of you. While this relaxed position minimizes stress on the knees and lower back, it also tends to encourage a slower, less intense workout . When riding an upright bike, your body is positioned just as it would be on a regular bicycle. You pedal downward and move more freely, so it can be a more intense workout. The downside, though, is that it provides no support for your back.

Improve your bod
There are specific benefits from incorporating a stationary bike into your workouts. First, they provide a great cardio exercise, one of the keys to healthy living. The cardio will therefore help you burn a lot of calories, especially if you really push yourself. You’ll tone your legs, and for those bikes with handlebars, arms as well. Bikes are great for beginners, but also can be a challenge for someone in better shape.

Piece of cake
There are many ways to include a stationary bike as part of your usual workout routine. Start off at a low level of resistance and speed, no matter your fitness level. You need to warm-up before pushing your muscles too far. As you progress, you can increase the resistance from the bike, depending on what type of workout you want from it. Again, a lower level can be used as a warm-up. A mid-level of resistance provides aerobic training and will build your endurance. And, a high level of resistance is considered power training and will build strength. Look for a balance in your workouts to obtain the full benefits of a stationary bike.

Posted by HoodiaPharm HungerAway :: 6:15 AM :: 0 comments

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Recipe of The Day

Cherry Oatmeal Crisp

Servings: 8
Preparation Time: 10 min.
Cooking Time: 40 min.

Ingredients:

1 Lbs. frozen sweet cherries, thawed
2 Tbs. lemon juice
1/4 cup sugar
1/2 tsp. cinnamon
nonstick cooking spray
1/2 cup old fashioned oatmeal
2 Tbs. all purpose flour
2 Tbs. brown sugar
2 Tbs. unsalted butter, chilled and cut into small pieces
2 cup nonfat vanilla frozen yogurt

Cooking Directions:

Preheat oven to 350° F. Combine cherries, lemon juice, sugar, and half the cinnamon in a large mixing bowl. Mix thoroughly. Transfer to an 8-0/1 inches square baking dish coated with nonstick cooking spray. Set aside. Combine oats, remaining cinnamon, flour and sugar in another bowl. Mix thoroughly in a bowl or food processor. Add butter and cut in until mixture resembles coarse meal. Sprinkle over cherry mixture. Bake 40 minutes until top is lightly browned. Serve with frozen yogurt.

Per Serving: calories 190, fat 3.7g, calories from fat 17%, protein 3.2g, cholesterol 7.8mg, dietary fiber 1.9g

Posted by HoodiaPharm HungerAway :: 4:35 AM :: 0 comments

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Wednesday, March 26, 2008 5 Ways To Eat Out In a Healthy Way

5 Slimmer Ways to Dine Out

Finally there's some diet news out that doesn't revolve around giving another thing up. In fact, just the opposite! At least when it comes to dining out. Researchers from the University of Pennsylvania School of Medicine say it isn't going out to eat that causes weight gain, it's where one chooses to go and what they do when they get there that matters. Keep a meal out from going straight to your thighs with their tips:

1. Watch fat. Avoid dishes that are served deep fried or swimming in butter. If it wouldn't fit into your plan at home, don't order it!

2. Ask for substitutions. Make a dish healthier by asking for things like a salad in place of fries, low-fat dressing on the side, or for a dish to be prepared with less oil and salt than usual.

3. Choose wisely. Look for choices labeled "heart friendly" or "low calorie." Some menus even feature choices based on guidelines from popular diet programs.

4. Only eat half. Study researchers pointed out that a big problem with restaurant food isn't the ingredients, but the portions.

5. Order water. Avoid hidden liquid calories in soda pop and alcoholic drinks by choosing water and lemon or unflavored iced tea, instead.

After all, never going out to eat is no fun. So skip the self-deprivation approach, make choices in line with your goals, and enjoy yourself!

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

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10 Ways To Get Back On Track

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Google motivational weight loss stories. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

8. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

9. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

10. Take a walk. Don’t worry about how long or far you go—just get out there!

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

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7 Foods You Really Don't Need

There's a science to the art of making foods sound nutritious and appealing. Millions are spent on food advertising and marketing, so you need to be a smart and savvy consumer. Just because something sounds healthy, doesn't necessarily mean it's the best option. Here are 7 foods that sound great, but pack a lot of calories and nutrients you simply don't need:

1. Energy Bars: "Energy" is code for calories. They may as well label most cereal/snack bars as "calorie bars." Most are closer to candy bars, containing 150 to 300 calories, with varying amounts of fat, sugar and salt, artificial coloring, flavoring and preservatives. Some bars contain trans fat.

If you insist on eating energy bars, read the label and choose one whose first ingredient is "whole grain," with at least 2 to 3 grams of fiber, no trans fat and a maximum of 1 gram of saturated fat.

2. Fruit Juice: The label reads "100 Percent Natural," so how can juice be overrated? It takes about five whole oranges to make about 4 ounces of orange juice -- a measly half-cup -- and you'll normally gulp it down in about four seconds. Peel and eat one, maybe two oranges, and you're full. Plus, you'll get a jolt of energyfrom natural fructose and fiber to fill you up. Now, that's an underrated bargain.

3. Protein Powder: If a little is good, is more better? When it comes to protein, no. The idea that you can build muscle by eating more protein has been discounted repeatedly. Although protein in the correct amounts is vital for muscle growth, too much protein can have the opposite effect from what you're looking for. The body can only use so much protein, and excessive protein can actually convert to glucose. The key is actually to take in sufficient amount of protein, carbohydrates and fats. That will fuel your workout, which is what will build those muscles you're looking for.

4. Apple Cider Vinegar: A recent upswing in popularity for this old "home remedy" shows how people are always looking for the "magic bullet" for weight loss. Drinking apple cider vinegar won't make you lose weight, but it's so disagreeable it may make you lose your appetite for food. Overrated and unappealing.

5. Red Meat: Although a little lean beef (a 3-ounce portion of lean sirloin) fits well into most healthy diets, large portions of fatty steak means saturated fat, cholesterol and calories. The American Cancer Society reports that those who eat the most red meat, including beef, pork and processed meat products, have a 30 to 40-percent higher risk for colon cancer compared to only occasional meat-eaters. For men, replacing most of your red meat with fish reduces risk for some cancers, including prostate cancer. Everyone can benefit from including at least a couple of servings weekly of omega-3 fatty acid-rich fish such as salmon, sardines and mackerel. Also healthful: skinless poultry and plant-based meals rich in beans, legumes and whole grains.

6. Sports Drinks: These liquids carry labels with dynamic colors and strong-looking athletes, but anything labeled "energy" makes my hair stand on end. Remember, "energy" is code for calories, and sports drinks are usually (very) expensive, sugary water with additives, artificial colors and preservatives. If you're an endurance athlete, intensively exercising for more than 1 hour, a liquid fortified with a bit of sodium and sugar can help replenish your electrolytes and glycogen stores, but otherwise, eight to 16 ounces of water, sipped before, throughout and following your workout, and an orange and a handful of salted peanuts after your workout to replenish will do the trick.

7. "Natural" Sweeteners: Many people think sugar is a "bad" food, but honey, fructose or maple syrup are actually good. Although "natural" sweeteners may taste better than white sugar, they're all nutritionally about equal. That is, natural sweeteners don't provide enough nutrients to make much of a difference health-wise. Natural or refined, nutritive sweeteners such as sugar, honey or maple syrup all have about 16 to 20 calories per teaspoon. Portion size counts, especially when you're watching your calories.

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

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Recipe of The Day

White Pizza With Broccoli

A delicious change of pace from tomato-topped pizzas. If you prefer, substitute chopped spinach or Swiss chard for the 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 :: 5:41 AM :: 0 comments

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Tuesday, March 25, 2008 Training The Torso

Think about the activities you do every day, like opening doors, putting the toothpaste back on the top shelf of your medicine cabinet, carrying grocery bags into the house, and so on — what do they have in common? They all involve using the muscles of your torso.

Want to participate in sports, or just improve your ability to do simple, everyday tasks? Study the torso muscle groups and apply this knowledge to some select training exercises.

The three major muscle groups in your torso are located in the chest, the upper back, and the shoulders. The major muscle of the chest area is the pectoralis major. It is thin and fan-shaped. The pectoralis minor is a thin, triangular muscle positioned below the pectoralis major. The chest muscles are responsible for movements like throwing and pushing.

The muscle that makes up most of the upper back is the latissimus dorsi, or "lats," which is a long, broad muscle whose primary function is to pull your arms backward and downward, as in pulling and climbing motions.

The shoulders comprise eleven muscles, of which the deltoids are the most important. The deltoids are actually one muscle made up of three separate parts, or heads. The anterior deltoid, found on the front of the shoulder, is used when you raise your arms forward. The lateral deltoid is located on the side of the shoulder and is involved when you lift your arms sideways. The posterior deltoid resides on the back of the shoulder and is used to draw your arms backward. The deltoids play a vital role in throwing, pushing, carrying, and climbing.

And don't forget the lower back. Okay, so they're not officially part of the torso, but your lower-back muscles are equally important in performing day-to-day activities. The erector spinae are the most important. They help with torso extension or straightening up from a bent-over position. They also assist in torso lateral flexion, or bending your torso to the side, and torso rotation, or twisting. Currently, the number one reason for doctor's visits in America is lower-back pain, so treat your back right. Do some exercises that strengthen this part of your body, such as supermans.

Posted by HoodiaPharm HungerAway :: 6:58 AM :: 0 comments

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Taking It Outside

After working out with your favorite videotape or DVD all winter, you may feel like you have your weekly workout routine down to a science: slip in the video or DVD and follow the motions without stepping outside the comfortable confines of your home. But with spring just around the corner, the outdoors beckons—the fresh air, the slowly warming temperatures—making it a great time to mix up your routine and reinvigorate your workout.

It's important for people to get outside after they have been staring at the television screen all winter. When you're outside, you get more of a sense of what your body can really do. That said, it's important to make a smooth transition to the great outdoors. People get spring fever, rush outside, and forget about the possibility of getting injured. Most people can't exercise at the same intensity outside as they do inside. Keep the following suggestions in mind as you ease your exercise routine into the exhilarating environment of the outdoors:

Inside-Out: For starters, take your indoor activities outside. If you've been working out to a specific video for most of the winter, chances are you know the routine pretty well. Take some portable music and replicate that routine. You'll get the best of both worlds.

Dress Code: Dress in layers. Should you get warm while working out, you can peel the layers off.

H20 Hydration: Remember to drink plenty of fluids. Always carry a bottle of water with you when you're working out, suggests Schwartz.

Sun-Conscious: If the sun is shining, remember to use sun block (SPF 15 or greater) before heading out for your workout.

Nature's Jungle Gym: Explore different outdoor activities, such as hiking, mountain biking or rock climbing. These kinds of activities will give your body and mind a new challenge.

Outdoor Circuits: Try out a circuit workout. Many public parks and community areas offer free circuit courses, with workout areas for sit-ups or stretches, says Bryant. You can also create your own workout routine that can be done with common outdoor objects, such as park benches or steps. For example, try Bench Dips between brief periods of brisk walking: Sit on a bench with your fingers gripping the edge. With a smooth, controlled motion, slide your hips forward and lower yourself down several inches below the height of the bench. Knees are slightly bent, feet on the ground. Start with 2 or 3 repetitions, and work your way toward 10 to 12 repetitions in the space of a minute.

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

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Recipe of The Day

Banana Nut Cocoa Bars

Servings: 12
Preparation Time: 15 min.
Cooking Time: 25 min.

Ingredients:

1/2 cup unsalted butter, softened
1 cup sugar
1 egg
1 tsp. vanilla extract
3 mediumripe banana, mashed to equal 1-1/2 cups
1-1/2 cups all purpose flour
1 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt (necessary)
1/4 cup cocoa
1/3 cup walnuts, ground

Cooking Directions:

Preheat oven to 350° F. Beat butter and sugar in a bowl until fluffy. Add egg and vanilla, and continue beating until mixed thoroughly. Stir in the bananas until well blended. Sift next 4 ingredients together in a bowl. Add to banana mixture and mix thoroughly. Divide the mixture in half. Thoroughly mix cocoa into one half of the banana mixture. Spread cocoa mixture into the bottom of a 9 x 13 inches baking dish which has been coated with cooking spray. Sprinkle with walnuts. Spoon remaining batter on top and bake 25-30 minutes or until knife inserted in the center comes out clean.

Per Serving: calories 257, fat 10.7g, calories from fat 37%, protein 3.3g, cholesterol 36.3mg, dietary fiber 2.2g

Posted by HoodiaPharm HungerAway :: 6:03 AM :: 0 comments

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Monday, March 24, 2008 7 Days To A Brand New You

You look in the mirror one day and everything is wrong. Your hair, your teeth, your skin, your shape. Especially your shape.

So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.

Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).

With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.

This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:

Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.

Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year—both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.

Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.

Thursday
Add in some exercise. Go for a (20- to 30-minute) walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.

Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.

Saturday
Pay day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.

Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.

Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going—because you know it takes just three weeks to create a habit. Except you will have created seven by then.

Posted by HoodiaPharm HungerAway :: 6:44 AM :: 0 comments

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Fending Off The Cravings

Do you eat healthful, balanced meals all day long until 4 p.m. or so, when a sudden and irrepressible craving for rich, dark chocolate or salty, crunchy chips strikes? Does your mind consistently wander to that pint of coffee-chip ice cream, tucked away behind the frozen broccoli, an hour or so before bed?

Lately, a popular theory attests that craving a particular food means you must be deficient in one of its ingredients. For example, you might believe that hamburger hankering is due to your need for the iron in red meat. But what's really behind those seemingly uncontrollable cravings, and how can you get a handle on them before they wreck your diet plan?

Be a grazer. Nutritionists suggest that eating several small meals throughout the day (or three meals and a few light, low-fat snacks) can help to prevent cravings later in the day. Choose high-fiber, low-fat foods to keep hunger at bay longer.

Go cold turkey. Some research has shown that completely giving up a particular food can result in losing a taste for it. The longer you go without eating a particular food, the less you'll crave it.

Get distracted. When you feel a craving coming on, do something that will get your mind off of it. Go for a walk or make a phone call. After 10 minutes, you may notice that the craving has passed.

Posted by HoodiaPharm HungerAway :: 5:00 AM :: 0 comments

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Recipe of The Day

Mocha Pudding with Strawberries

Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.

Ingredients:

2 cup skim milk
2 Tbs. cornstarch
3 Tbs. sugar
3 Tbs. cocoa powder
1 Tbs. instant coffee powder
1/8 tsp. salt (optional)
1 oz. unsweetened chocolate
1/2 tsp. vanilla extract
1 tsp. unsalted butter
2 cup strawberries, hulled and halved

Cooking Directions:

Combine 1/4 cup milk and cornstarch in a jar with a tight-fitting lid. Shake vigorously and set aside. Combine remaining ingredients, except vanilla, butter and strawberries, in a heavy saucepan over medium heat. Stir frequently until chocolate is melted. Reduce heat to low. Shake cornstarch mixture again. Stir into chocolate mixture and cook 10 minutes or until mixture thickens and just begins to boil. Remove from heat. Stir in vanilla and butter. Transfer to a serving bowl. Press plastic wrap over pudding surface to prevent skin from forming. Place pan in cold water to cool pudding. Stir strawberries into pudding before serving. Serve warm or chilled.

Per Serving: calories 177, fat 7.5g, calories from fat 38%, protein 6.4g, cholesterol 4.8mg, dietary fiber 4.2g

Posted by HoodiaPharm HungerAway :: 4:34 AM :: 0 comments

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Friday, March 21, 2008 The Benefits of Yoga

The meditative aspects of yoga are inherent in the physical postures, the most commonly practiced form of yoga in the United States. The benefits of a physical yoga practice are endless, but for the sake of your probably busy schedule, I will share with you seven life enhancing byproducts of a good, solid physical yoga practice.

1. Yoga increases flexibility. In fact, flexibility is practically yoga's calling card. Pictures of yogis with their legs wrapped around their heads and bodies twisted beyond recognition are images often called to mind at the mention of yoga. From the practice of yoga, flexibility naturally increases. What often goes unsaid is there is more benefit to flexibility than just flexibility.

Stretching connective tissues in the body makes the tissue more elastic. This elasticity is the single most important aspect of preventing injuries to the body. Just like a rigid tree will break in strong winds and a more flexible one will bend without breaking, making it through any kind of accident without tearing muscles, ligaments or tendons is the mark of a flexible person. A tissue that can stretch will not tear.

2. Yoga prevents aging. Along with preventing injury, flexibility also keeps the body young. As a body ages, its connective tissues and organs become rigid. This rigidity is the effect of denseness without circulation. If a plant that has not been watered in a long time, the roots have trouble drawing nourishment from the soil. If the body is not regularly stretched out, tissues become dense and are often coated in fibroid tissue. It's difficult for the tissues to get blood through them, let alone vitamins, minerals or energy.

What is the most noticeable difference between hugging a small child and an elderly person? The child is soft and flexible. The elderly person is overall more rigid, more stiff. If you feel the actual muscles of a small child versus an elderly person, you will find that the child's muscles are extremely pliable (soft like butter), and the elderly person's muscles (unless he or she is a yogi) are rigid, more like beef jerky. Keeping your muscles flexible will keep the body young, and diminish the overall effects of aging.

3. Yoga tones the organs. Every posture in yoga has several functions. The forward bend helps to flush the kidneys. The triangle opens the liver. When held for the right amount of time, a yoga practice can revitalize and tone every one of the internal organs. The benefits of keeping your organs in good condition go without saying. The financial benefits alone of avoiding a visit to the hospital for a transplant speak for themselves.

4. Yoga increases healthy energy flow. The yogis of ancient India discovered nadis, or energy pathways, that flow through the body. As we age, the nadis constrict, allowing less and less vital energy to flow through the body. The result is aging, loss of energy and eventually death.

The practice of yoga is designed to keep these energy pathways open, thereby allowing plenty of vital energy, or life force, to flow into the body. This flow not only keeps you young, it also keeps the body healthy. Lack of life force in the body can often result in depression, anger or other negative states of being. When there is plenty of life force in the body, and the nadis are open, your overall feeling will be one of bliss, peace, equanimity, love and alertness.

5. Yoga focuses the mind. As you progress with a physical yoga practice, you will find your ability to concentrate will also increase. The yogis of ancient India were very clever, and it seems that they developed the physical postures in such a way that it is practically impossible to do them if the mind is racing elsewhere. It's essential to focus on what you are doing in the here and now while practicing yoga? unless you want to wind up in an out-of-balance heap on the floor.

This ability to maintain one pointed concentration will find its way into the rest of your life, the effect of which lends itself to brilliance in everything you do. With your total concentration, every action you participate in will be that much more perfect, well thought out and of service to yourself and all of humanity.

Posted by HoodiaPharm HungerAway :: 9:16 AM :: 0 comments

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5 Low Carb Solutions

When you're a low-carb devotee, it's the simple things (carbs) you miss the most. Bread and mashed potatoes become things of the past. This is a sad reality of your newly chosen lifestyle. But, if you're a smart low-carb eater, a substitution for those longings is just a list away.

Help is on the way. Take note of these low-carb substitutes!

1. Faux-tatoes Anyone - Who says you can't have your potato and eat, it too? You can when you switch mashed potatoes for mashed cauliflower! Simply steam up a whole head of cauliflower until it is tender. Now, add some cream cheese, butter and salt and pepper. Whir it up in the blender or food processor. This is so good, you're gonna wish you had made this sooner.

2. Going Crackers - So what if saltines are verboten? Genisoy brand crackers are delicious and work well for snacking up a storm. And, check this out lest you think I've lost my low-carb footing: there are only 12 grams of carbs in the 25 crackers they give you per serving. So, eat half and you're still in the low-carb ballpark. They're available in a variety of flavors and can be had at well-stocked grocery stores and health food stores.

3. Chips Ahoy - Chips are a snacker's divine right. Or, so we seem to think. But, if you're low carbing, they're a carbohydrate nightmare. Tortilla Factory has solved that problem with a great tasting low-carb tortilla. Try the garlic herb tortillas! Cut them into triangles, spray with some oil and crisp up in the oven (about 425 degrees F, for about 7 minutes). Best of all, there are only 3 net carbs per tortilla.

4. It Must Be Pasta - A simple substitute for the oft-craved pasta is spaghetti squash. It truly does have a nice nutty flavor. Top it with a meaty spaghetti sauce and some grated Parmesan for an Italian feast. It may not be fettuccine, but it sure looks like angel hair!

5. Chocoholic's Relief - There are low-carb chocolates and then there is Asher's Peanut Butter Truffle bar. Available at GNC, this thing has only ONE net carb and will save you from a Reese's regret later.

Posted by HoodiaPharm HungerAway :: 7:13 AM :: 0 comments

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Recipe of The Day

Cheddar Turkey Burgers

Servings: 4
Preparation Time: 5 min.
Cooking Time: 20 min.

Ingredients:

1 package turkey gravy mix
1 Lbs. ground turkey
1 tsp. minced onion
1 Tbs. parsley flakes
3/4 cup shredded fat-free cheddar cheese
4 hamburger roll
4 lettuce leaf
4 slice tomato

Cooking Directions:
Prepare grill or broiler. Combine turkey gravy mix with next 4 ingredients. Shape into 4 patties. Grill or broil 8-10 minutes per side or until cooked throughout. Serve on hamburger rolls and top with lettuce and tomato.

Per Serving: calories 359, fat 12.2g, calories from fat 31%, protein 31.9g, cholesterol 92.1mg, dietary fiber 1.8g

Calories 359
Protein 31.9g
Carbohydrates 27.2g
Dietary Fiber 1.8g
Sugar 0.8g
Fat Total 12.2g
Saturated Fat 3.8g
Mono-unsaturated Fat 5.5g
Poly-unsaturated Fat 2.9g
% Calories from Fat 31%
Cholesterol 92.1mg

Posted by HoodiaPharm HungerAway :: 6:08 AM :: 0 comments

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Thursday, March 20, 2008 Easter Basket Calorie Counts

Sure, all those chocolate Easter bunnies, jelly beans, and marshmallow chicks look cute and harmless, but watch out. The calories in these Easter "goodies" add up quick. For example:

1 chocolate covered marshmallow egg: 100 calories 25 small jellybeans: 140 calories 1small chocolate bunny (1 ounce): 140 calories 5 Peeps: 160 calories 8 malted milk eggs: 170 calories 1 Cadbury creme egg: 170 calories 1 Cadbury caramel egg: 190 calories 1 large chocolate bunny (7 ounces) 1050 calories

This year, why not spare yourself the temptation to sneak into the kid's baskets for a treat by filling them with one special candy and some non-calorie Easter goodies like stickers, crayons, markers, coloring books, a ball, sidewalk chalk, a jump rope, or a Frisbee, instead?

Posted by HoodiaPharm HungerAway :: 9:36 AM :: 0 comments

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Spring Cleaning For Your Cabinets

Spring is in the air, so it is definitely time for you to get in the swing of things. Aside from watching baseball and wearing brightly-colored bonnets, it is traditional for people to do some sort of massive cleaning during this festive time of rebirth. This year, instead of just cleaning out your closets and giving the garage a fresh coat of paint, you might want to examine the foods lurking in those cupboards as well. The return of warm weather means it is time to conduct a good, old-fashioned pantry raid!

It might be acceptable to eat peanuts and Cracker Jacks when you're out at the ballpark, but you'll need work some healthier foodsinto the lineup at home. Just think of this as spring training. After all, bikini season is just around the corner, and you definitely want to step up to the plate and swing for the fences.

Throw out what is old and what you haven't seen in months. If you can't remember when you bought it and it doesn't have an expiration date, toss it. Practically everything has a shelf life. Non-acid canned foods (potatoes, beans, corn) may last up to two years. However, high-acid foods like tomatoes, fruit juices and foods with vinegar sauces have a shelf life of no more than 12 to 18 months.

Once you've eliminated anything that might be out of date, it is time to be your own food umpire. The healthy and delicious foods can stay on base, but everything else should get thrown ouuuuuuut.

Read labels and put aside the foods that don't provide nutritional value and are empty-calorie foods. Rid your food pantry of the items that are high in sodium, have too much sugar or contain trans fats (hydrogenated oils).

Once you have made a clean sweep through the pantry, you will feel refreshed. If you feel guilty about throwing away all those foods, you can always donate some to charity. The point is that you are starting fresh and healthy.

Posted by HoodiaPharm HungerAway :: 7:45 AM :: 0 comments

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Recipe of The Day

Crab Quesadillas

These quesadillas have an irresistibly creamy filling. They also make great appetizers. Make it a meal: Serve with your favorite salsa on top and a cup of black bean soup topped with chopped avocado.

1 cup shredded reduced-fat Cheddar cheese
2 ounces reduced-fat cream cheese, softened
4 scallions, chopped
1/2 medium red bell pepper, finely chopped
1/3 cup chopped fresh cilantro
2 tablespoons chopped pickled jalapenos (optional)
1 teaspoon freshly grated orange zest
1 tablespoon orange juice
8 ounces pasteurized crabmeat, drained if necessary
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided

1. Combine Cheddar, cream cheese, scallions, bell pepper, cilantro, jalapenos (if using), orange zest and juice in a medium bowl. Gently stir in crab. Lay tortillas out on a work surface. Spread one-fourth of the filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 quesadillas in the pan and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into 4 wedges.

NUTRITION INFORMATION: Per serving: 303 calories; 11 g fat (4 g sat, 3 g mono); 83 mg cholesterol; 26 g carbohydrate; 24 g protein; 3 g fiber; 625 mg sodium; 117 mg potassium.

Nutrition bonus: Vitamin C (60% daily value), Vitamin A (30% dv), Iron (25% dv), Calcium (20% dv).

Posted by HoodiaPharm HungerAway :: 4:25 AM :: 0 comments

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Wednesday, March 19, 2008 Refined Vs. Unrefined Carbs

Carbohydrates are the "quick energy" fuel suppliers for the body. These foods burn rapidly for energy, and though they are themselves poorly stored (as glycogen), they are readily converted to fat (which, as you know, is all too often readily stored).

There are simple and complex carbohydrates (commonly called "carbs"). The former consist of the sugars, fruits and sweet vegetables, while the latter contain the starches like breads, cereals, grains, pastas and starchy vegetables. Complex carbs consist of sugar molecules linked together by certain chemical bonds and require an enzyme to break them down to sugar for our bodies to utilize.

"Refining" is a process that can apply to simple or complex carbs. It is the act of removing fiber, nutrients, usually water, and other items contained within the food in its natural state. The purpose is usually to improve shelf life or concentrate taste. Unfortunately, in so doing the sugars are concentrated, which can cause our blood sugar levels to change more rapidly than normal, allowing swings in sugar levels that can cause symptoms (fatigue, irritability, appetite and many others). In addition, nutrients are removed that are needed for the utilization of the sugar that remains in the refined product. This means that those nutrients must be taken from body stores instead of the food, which over time can lead to deficiencies.

Posted by HoodiaPharm HungerAway :: 7:16 AM :: 0 comments

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Simple Stretches To Start Your Day

Almost everyone knows to stretch before exercising, but did you know that stretching before beginning your workday could limber up your muscles and help start each day in a more positive frame of mind? Many organizations are now offering morning stretching for employees.

When you stretch, be sure to stretch correctly or you could hurt yourself. Stretching too quickly or too far can injure ligaments. Stretch slowly and carefully to the point of light tension (not to the point of pain), hold the stretch for 30 seconds and avoid bouncing during the stretch.

Follow these 8 simple stretches before starting your workday:

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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