This is a blog that many people can relate to. Here we will give you all the latest weight loss solutions as well as health tips, diet tips, and the real facts on how to lose weight the healthy way.
Wednesday, April 30, 2008
What Is Your Healthy Weight?
You know that you want to lose weight. But how do you pick a goal weight that’s right for you? Do you find a celebrity, or even a friend, whose body you like and try to reach the same weight as him? Do you aim for a previous weight of your own, like what you weighed when you wore that junior prom dress 25 years ago?
Unfortunately, neither of these is a good way to set a weight loss goal. Finding your best weight isn't as simple as plugging your height, age, and gender into a formula and getting a number spit back at you. Your body is unique, and so is your ideal weight. Because it involves factors that are both objective (like your health risks) and subjective (like your personal satisfaction with your appearance), your ideal body weight is much more than a number on the scale: It’s more like a state of being. You’re at your ideal body weight when:
Your weight isn’t causing (or putting you at risk for) any health problems.
Your weight doesn't limit you from living the life you want.
You can accept your body as it is, without feeling uncomfortably self-conscious.
You can enjoy being in your own skin, without worrying too much about how you compare to others (or cultural ideals).
Posted by HoodiaPharm HungerAway ::
9:19 AM ::
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The number one killer in America is cardiovascular disease. More than two out of every five Americans die of cardiovascular disease. Today, more than one in five Americans suffer from some form of cardiovascular disease, with more than 2,500 Americans dying from it each day.
Clearly, heart disease is a national concern.
60 percent of the deaths in U.S. due to heart disease are related to diet. Research proves that healthy foods can actually reduce the risk of heart disease. You do the math, eating a healthy diet is a no-brainer!
OK, so now we know that an unhealthy diet plays a major role in heart disease and a healthy diet could be your best defense. Doesn't it make sense that you should try to eat a healthier diet? The answer is a big "hearty" yes!
Now, in order to incorporate a "heart-healthy" diet into your already hectic life, you should know first understand what such a diet looks like and what makes it healthy in the first place.
A heart-healthy eating plan is simply consuming a variety of nutritious foods each day so you get the nutrients needed for a good strong heart. Here's what this type of eating plan looks like:
It's high in fruits and vegetables. It's high in plant-based foods (legumes). It's high in whole grains (fiber). It includes low-fat dairy and low-fat meat selections (low in saturated fats). It's low in fast food meals. It's low in processed snacks and desserts (low in trans fats, sugar and sodium).
This eating plan is healthy because it consists mainly of whole foods like whole grains, fruits and veggies, it's low in saturated fats and it's low in processed foods -- which means it's automatically lower in trans fats, refined sugar and sodium. We stress these smart choices along with portion control because together they produce permanent weight loss and help prevent heart disease.
Posted by HoodiaPharm HungerAway ::
8:17 AM ::
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In a perfect world, even the most carefully planned diets would provide a balanced menu of nutrient-rich vegetables, lean protein and complex carbohydrates. Unfortunately, this often isn't the case.
Many diets - especially ones that exclude certain groups of foods - are lacking in essential nutrients. Just as bad, some people find their energy levels sagging as their daily calorie intake drops.
When this happens, a multivitamin can fill the nutritional gaps and, by providing nutrients that are proven to boost energy, even help reduce cravings and boost your chances of success.
Every national study has found that Americans' diets are marginal. Anybody worth their weight in nutrition would tell you to go to food first, but 99 out of 100 people don't get even the minimum recommended amounts of nutrients. So most people could benefit from a multivitamin.
Multivitamins come in all shapes and sizes. According to the government, a "multivitamin" is technically any product that includes at least three ingredients. A good, one-a-day adult multivitamin includes 100-percent of the recommended daily allowance, or RDA, of most essential vitamins and minerals.
This basic definition works for most people, but if you're following a diet and exercise plan, it might also be worth investigating products that are designed to help you succeed.
Multivitamins for dieters, for example, include more of the valuable B vitamin group and antioxidants. Numerous studies have shown that B vitamins, especially vitamin B12, help support energy levels, making them a healthy alternative to diet aids that are high in caffeine or calorie-laden coffee drinks. Extra B vitamins are especially important for dieters over age 50, when research has proven it's more difficult to absorb vitamin B12. Similarly, antioxidants such as vitamin C and vitamin E have been shown to reduce oxidative stress throughout the body.
Posted by HoodiaPharm HungerAway ::
7:24 AM ::
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Servings: 4 Preparation Time: 10 min. Cooking Time: 10 min.
Ingredients:
1 Lbs. top sirloin steak, thinly sliced, or stir-fry beef strips 1 green, red or yellow bell pepper, sliced 1 mediumonion\cooked, sliced 1 Tbs. beef bouillon granules, or 3 beef-flavor bouillon cubes 1/2 cup water
Cooking Directions:
Spray nonstick skillet with cooking spray. Over medium-high heat, stir-fry meat until tender and brown. Add pepper, onion, bouillon and water; cook and stir until vegetables are tender-crisp. Serve with rice, if desired.
Posted by HoodiaPharm HungerAway ::
7:01 AM ::
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Tuesday, April 29, 2008
Benefits of Circuit Training
Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.
When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells, medicine balls, physioballs and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.
Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.
Posted by HoodiaPharm HungerAway ::
9:27 AM ::
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1. Start Small Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.
2. Get It On Paper Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus On Everyday Habits The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always See Your Goal Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be Consistent Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.
Posted by HoodiaPharm HungerAway ::
8:13 AM ::
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It happens — you miss a few workouts in a row because of a late night at the office and suddenly your weight-loss efforts seemed derailed. It's tempting to mentally slap yourself around, isn't it? Well, don't worry so much! Being hard on yourself is the old you, remember?
Now, you know to take setbacks in stride and get right back on that wagon. You wouldn't think of wasting even a minute to beat up on yourself. After all, there are no mistakes, just learning experiences. Weight loss is a process and every process takes time. You will encounter small failures — everybody does! Remember, every pound you gain can be lost.
If you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. I know it sounds trite, but every day is truly a new beginning.
Posted by HoodiaPharm HungerAway ::
7:12 AM ::
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Servings: 6 Preparation Time: 10 min. Cooking Time: 20 min.
Ingredients:
2 tsp. olive oil 1 mediumonion\cooked, chopped 1-1/2 Lbs. boneless skinless chicken breast halves, pounded to 0-1/4 inch thickness 1 cup dry Marsala wine 3/4 cup chicken stock, low-fat, low-sodium 1 Tbs. cornstarch, or arrowroot powder salt and pepper, to taste
Cooking Directions:
In a large skillet over medium-high heat, heat the oil. Add the onion and saute for 5 minutes. Add the chicken and cook on each side for 5 minutes. Add the wine and cook for about 4 minutes until the wine looks syrupy. In a small cup, dissolve the cornstarch or arrowroot powder in the stock. Add to the chicken and cook until the sauce is thickened, about 2 minutes. Add salt and pepper to taste.
Per Serving: calories 186, fat 3.0g, calories from fat 14%, protein 27.2g, cholesterol 65.8mg, dietary fiber 0.4g
Posted by HoodiaPharm HungerAway ::
7:02 AM ::
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One reason weekends are so difficult is that you fall out of your regular daily routines. There are always potlucks, dinners, dates and family gatherings, where trouble is lurking in the form of buffet lines or rich desserts. Weekend menus can also be more difficult to plan - and without a plan, you're more likely to stray from the healthy habits you have been working so hard to develop.
The “Weekend Survival Guide” is designed to help your diet survive those dreaded weekends. Keep it with you - in your purse, in the car - wherever you go. The checklist and helpful tips can keep you focused and on track. Meanwhile, the inspirational quotes can give you a boost of well-timed motivation. If nothing else, remember this: when you start feeling the temptation to slip, ask yourself how you will feel about your decisions once Monday morning rolls around. TIPS FOR TURNING AWAY TEMPTATION
Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories all at once!
Carry a water bottle with you to your weekend activities. This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage.
Set some "weekend specific" goals for yourself based on the realities of what you’ll be doing. They may look very different than your weekday goals, and that’s okay.
If you are going to be out all day, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream or pizza.
Set Monday as your weigh-in day. You are more likely to resist temptation if you have to face the scale first thing Monday morning.
Plan ahead!! If you are going out to eat, find the restaurant's menu (and any available nutritional information) online. You’ll have plenty of time to make a healthy choice before you get there.
Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go bonkers. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings.
With a little extra effort and planning, you can turn weekends into an enjoyable experience and an opportunity to keep your program moving in the right direction!
Posted by HoodiaPharm HungerAway ::
6:27 AM ::
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Do you have what it takes to reach your weight-loss goals? If you think it's all about diet and exercise, you're wrong. It sounds crazy, I know. Exercise and a proper diet are crucial to any weight-loss and fitness program. But, to reach any long term goal — especially one that requires major lifestyle change — you'll need to improve your attitude, too. You can have all the external support in the world, but if your self-esteem is in the toilet, you'll never have long-term success.
Having the right attitude is so important because thought is behavior. The power of the mind is total — the way you think about yourself manifests as your reality. We all know how easily negative thoughts can lead to lack of confidence, hopelessness, and depression. You've heard about self-fulfilling prophecy, right? Well, if you tell yourself that you'll always be fat or never find happiness, chances are you'll end up fat and unhappy. Hey, it makes sense.
Okay, let's turn that scenario around. Tell yourself that you can get fit and you will be happy. It's that simple. You can master your own fate with positive thinking!
Posted by HoodiaPharm HungerAway ::
6:21 AM ::
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Walking is becoming more and more popular among Americans. People are walking outdoors. People are walking in malls. People are donning their walking shoes and walking anywhere their feet can take them. Treadmill walking is also increasing in popularity...whether it be at a gym or on a home treadmill. Treadmill walking, as is walking in general, is helping many Americans lose weight and achieve their fitness goals.
There are conveniences to treadmill walking. If the weather is inclement, a treadmill allows one to work out indoors, protected from the weather. You don't have to brave extreme temperatures, either, with treadmill walking. Treadmill walking can be done while watching television or reading a book, unlike walking outdoors or through a mall or someplace else. If you have your own treadmill, you'll also be able to work out in the privacy of your own home or office.
Treadmills make walking easy and comfortable. Their sturdy build, powerful motors, and quality running surfaces are comparable to those found in commercial units. The control consoles on most treadmills are easy to operate and easy to read. The user programs and other features of these treadmills allow the user to preset the intensity and length of each treadmill walking exercise. Then, the treadmill will automatically adjust the speed and incline, allowing the user to focus more on doing the walking.
Regular treadmill walking can lead to weight loss, as well as a healthy, fit body. The more intense your treadmill walking and the longer you engage in it each session, the stronger your heart will become. Other muscles in your body will be strengthened and help your body burn more fat. Also, the more exercise you get, the more calories you burn. And, you have to burn extra calories (more than you consume) to lose the fat. Treadmill walking done consistently can help build a leaner body.
Posted by HoodiaPharm HungerAway ::
5:56 AM ::
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Servings: 18 Preparation Time: 10 min. Cooking Time: 90 min.
Ingredients:
1 fully cooked smoked butt or shank-half ham, about 6 lb each, skin trimmed 2 cup canned cranberry jelly 1/4 tsp. ground cloves 2 tsp. dry mustard 2 Tbs. cider vinegar 16 whole clove, approximately 1-1/4 Lbs. unsweetened pineapple slices, drained toothpick
Cooking Directions:
Preheat oven to 325° F. Using a sharp knife, score 0-1/4 inch deep cuts around outside of ham in a diamond pattern. Combine next 4 ingredients in a small saucepan over low heat, stirring until jelly has melted. Spread mixture around outside of ham and stud with cloves. Attach pineapple rings to ham with toothpicks. Place ham on a lightly oiled roasting rack in a shallow roasting pan. Place in oven and bake about 1-1/2 hours, basting occasionally with remaining cranberry mixture, until a meat thermometer registers 150° F. Remove ham from oven, and allow to rest 10 minutes before slicing.
Per Serving: calories 67, fat 1.0g, calories from fat 13%, protein 1.8g, cholesterol 4.5mg, dietary fiber 0.6g
Posted by HoodiaPharm HungerAway ::
5:12 AM ::
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Thursday, April 24, 2008
10 Decisions You Can Make
The big goal is to lose weight, so you go on a diet. What will get you to achieve that big goal is not just the decision to diet. It is a set of smaller decisions that will add up and translate into success. Taken separately, they may seem inconsequential. But put them together, and they will result in high-performance dieting.
Here is a list of decisions you can make that will greatly strengthen your diet:
1. When I have too much to do, I'll ask for help. This is a problem for many women when life gets crazy. If things get too much for you, delegate responsibility instead of turning to food.
2. I will spend more time with people who are supportive. A supportive network is a big factor in helping people who want to change.
3. I will clean out the pantry of my high-risk foods. Not tempting yourself is such an easy thing, but it makes it so much more likely that you'll stick to your plan.
4. I will keep my diet foods on hand. This is a must. Have the right things to eat all ready for you.
5. I will remind people close to me about what I'm trying to do. Making your intention to lose weight public gives it more power, more substance and makes it harder for you to go back on your word.
6. I will spend less time with people who contribute to my overeating. Don't hang out with friends who are stuck in their weight problems and bad eating habits -- it will hinder you.
7. I will not hang around the kitchen in between meal and snack times. So simple, yet so important. Get away from the food and you'll up your chances of not blowing it.
8. I will reward myself for sticking to my diet. Rewarding yourself for steps you take toward your goal is imperative. Positive reinforcement will keep you going.
9. I will not give up when my weight reaches a plateau point. Plateaus are necessary and need to be accepted. Decide to ride them out.
10. When I know there is a special eating situation coming up, I'll make a plan to deal with it. Being prepared is key in a situation that may be hard for you. Usually it doesn't take much, just some minor planning beforehand.
Posted by HoodiaPharm HungerAway ::
6:43 AM ::
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Golfing - Just 20 minutes of golf will burn 100 calories.
Swimming - I'm not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.
High-impact aerobics - You might wonder why I would include this. It's not like you're going to aerobic class for 10 minutes. However, if you're pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes (after a warm-up) each day. That's close to 120 calories in just 10 minutes.
Car waxing - Forget the car wash. Do it yourself on a nice day. Just 20 minutes of waxing your car will burn more than 100 calories.
Frisbee - A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it's a bit more pleasurable than a boring jaunt on the treadmill.
Take the stairs - If you work in an office building, take the stairs instead of the elevator. Approximately 20 minutes will burn about 100 calories. You don't have to do it all at one time. Just make sure to spread it out during the day.
Pushing baby stroller - Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.
Mowing the lawn (self-propelled mower) - 25 minutes and you've burned about 100 calories. Just like cleaning, it needs to be done so put a little oomph into it. Painting - Need to paint a room in your home or apartment? You can burn approximately 100 calories with 20 minutes of painting. Plus, you get a better-looking room at the same time.
Weight training - 15 minutes of vigorous weight training will burn approximately 100 calories. You don't have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight -- and you'll keep burning calories after your workout.
Posted by HoodiaPharm HungerAway ::
5:45 AM ::
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Servings: 6 Preparation Time: 10 min. Cooking Time: 15 min.
Ingredients:
1 ancho pepper 1 tsp. cumin seeds 1 Lbs. canned black beans, rinsed, drained 1 cup onions\raw, chopped 2 clove garlic, peeled 2 cup vegetable broth, or fat-free reduced-sodium chicken broth 1 cup water 1 Lbs. pumpkin 1/4 tsp. cilantro, finely chopped
Cooking Directions:
Heat ancho pepper in dry skillet over medium heat until softened; remove chili and discard veins and seeds. Add cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully and do not burn). Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth. Transfer bean mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in bowls; sprinkle with cilantro. This soup can also be served chilled. You can make this soup 2-3 days in advance; it can be frozen up to 2 months. Courtesy American Dry Bean Board.
Per Serving: calories 101, fat 2.0g, calories from fat 18%, protein 5.6g, cholesterol 0.0mg, dietary fiber 6.5g
Posted by HoodiaPharm HungerAway ::
5:11 AM ::
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Wednesday, April 23, 2008
Exercising With Your Pet
You come home from a long day at work, ready to put your feet up and relax for a while. When you open the door to find your furry friend waiting, hoping that it’s time for a walk or a game of fetch, what do you do? Do you ignore the wagging tail, those big eyes, and that look of excitement? Of course not! You decide that relaxing can wait, and you head out with Fido for a little activity.
You know that exercise is good for you. It helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more alert and more content. Some people believe that their pets misbehave to get even for being left alone; but in reality, the cause is usually boredom from lack of exercise. Many other behavior problems like chewing, digging, and barking go away once the animal starts getting regular activity.
Some recent studies have shown a link between pet ownership and better health. A dog, for example, becomes a stimulus for exercise. Therefore, pet owners in these studies tended to have better cardiovascular fitness levels than people without pets. In addition, pets have been shown to reduce anxiety, be a source of physical contact and comfort, and decrease feelings of loneliness and depression.
Exercising with your dog is a great time saver! Whether you like to run, walk, or play in the backyard with your pet, you can get your own workout at the same time. Although walking is probably the most common activity, there are other opportunities for exercise that you may not have thought of—hiking, backpacking, jogging, swimming, and rollerblading (be careful!) can all be done with pets in tow. Many sporting goods stores now carry items such as canine backpacks, hands-free leashes (to make jogging easier), and life vests to protect pets in the water.
Just as it would be hard for you to go out and jog for 45 minutes if you haven’t worked out in 6 months, it’s also hard for your pet. Be sure to get your veterinarian’s okay before beginning your pet’s exercise routine.
Posted by HoodiaPharm HungerAway ::
6:40 AM ::
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Are you looking for even more fitness regimes to add to your life? Are you getting bored with walking or jogging? Then maybe you should consider kickboxing! It is not only a great way to get into shape, but it can give you some real power if you need it.
Kickboxing is a sport that has recently gained in popularity. Think of how fit boxers need to be to stay on their feet, bobbing and weaving, constantly moving, while trying to punch each other for ten or 12 three-minute rounds. They are incredibly fit! So you’ll skip rope a lot in kickboxing class, which is a great cardiovascular workout. In addition, long sessions of running or other aerobic activity like cycling outside the gym will help you build the endurance you’ll need for those rounds of kickboxing.
You’ll also hit the heavy bag – which is a form of resistance training – that will build power in your arms. Hitting the double-ended bag and working with spotting mitts, which is like punching movable targets, will develop hand speed and eye-hand coordination. Push-ups will strengthen your entire upper body. Kicking drills will develop leg power and improve your balance.
All kickboxers and other martial artists have to be able to take a blow to the midsection. Crunches and other abdominal exercises will toughen up your abs. Flexibility is also crucial for anyone studying a fighting art.
With all this work, there will be no doubt that you will get into shape in no time at all!
Posted by HoodiaPharm HungerAway ::
6:07 AM ::
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Research actually shows that snacking in between meals, or even eating 4-5 smaller meals throughout the day, is better for you than the traditional two or three larger meal routine. That is, of course, if you are eating nutritious snacks instead of the all-too-popular vending machine potato chips and soda, which many of us are drawn to.
So really, it’s a matter of making good snack choices when it’s time for a food break. Power foods are always a good bet, because they usually combine high nutrients and lower calories. These could be anything from grains to dairy to fruits and vegetables.
Healthy snack choices start at the grocery store. That’s where the decision is made to eat healthy snacks – not at the office or on the couch, but at the grocery.
You still want to watch how much of these healthy snacks you eat. This is a snack, remember, not a meal. So buy, cut up or make single servings of any snack food you can. Here are some healthy snack ideas to consider next time you head to the grocery.
Healthy Snack Ideas
Yogurt Fruit cup Apple Banana Pear Peach Grapes Plum Orange Berries Watermelon Raisins Carrots Celery Broccoli Mixed nuts Tomato Chicken noodle soup Cauliflower Green or red peppers Peanut butter crackers Nuts Whole wheat cereal with skim milk Trail mix Oatmeal Whole wheat bagel or toast Pure bran muffins Fruit smoothie Spinach Sweet potato Broth-based vegetable soup Skim and low-fat milk Bean soup
Posted by HoodiaPharm HungerAway ::
5:36 AM ::
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Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until tender. Drain broccoli and return to saucepan. Set aside and keep warm. Heat oil in a heavy saucepan over low heat. Stir in tomato, garlic and chili pepper. When hot, whisk in remaining ingredients and salt and pepper to taste. Pour over broccoli and toss.
Per Serving: calories 80, fat 5.1g, calories from fat 57%, protein 4.6g, cholesterol 0.0mg, dietary fiber 4.7g
Posted by HoodiaPharm HungerAway ::
4:50 AM ::
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Ever wondered why some people manage to keep their weight off easily and others just pile it all back on when they stop that new diet? The answer is easy; it comes down to one simple change.
People who keep their weight loss off change tiny things in their daily life. Instead of full fat milk they have skimmed, they grill rather than fry and they choose to reduce the amount of cheese, cream, cakes and biscuits they eat, every single day.
Now you are immediately going to say that that is lots of changes not just one. To some degree you would be correct, but not completely.
If you look at a photograph it is one small picture but when looked at closely, it is made up of thousands of pixels. One small sugar cube is made up of hundreds of sugar grains, and a handkerchief consists of numerous cotton threads. Almost everything in the world, no matter how small, can be broken down into even smaller parts. All those tiny parts still only amount to one small thing.
You make several tiny changes to your lifestyle, which you genuinely do not mind and weight loss becomes easy. Remember, they have to be changes that you will hardly notice — low fat spread instead of full fat, low calorie squash or just eating more fruit.
Make the one small change to adjust your eating habits slightly and permanently and even if you break your diet program, you could still lose weight slowly and steadily.
Posted by HoodiaPharm HungerAway ::
6:35 AM ::
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Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily towards the finish line and was able to cross first. What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's to the tortoise's mindset. In other words, you must break the "all or nothing" mentality.
Do you start diets with super superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?
This kind of approach to anything — especially to your health — can be very appealing, even motivational. Hey, I'm telling you right now it's the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.
So, start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will you to your goals.
Posted by HoodiaPharm HungerAway ::
5:50 AM ::
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How did going to the gym become such a chore? Why is it so hard to actually want to go? After all, you’re in a world of eye-watering odors, sweaty people frowning in concentration and rarely talking to each other, mind-numbing routine, blisters and heavy machinery, while clanging metal and bad music assault your ears.
Sounds more like a steel foundry than a gym. Heck, just take a look at the word: WORK-out. No room for fun there.
Or is there? If you want to see how much fun exercise can be, go to a different kind of gym – a jungle gym. There you’ll see kids chasing each other at full speed, swinging, jumping, throwing balls, finding energy they never knew they had. And you’ll never hear them complain about going to the "gym." But they will complain about being called in during lightning storms because they want to keep playing kickball.
What’s the secret? They’re exercising and they don’t even know it. They’re having so much fun, they don’t care. It’s like hidden health. Imagine having that kind of enthusiasm when you exercise. You can. All it takes is remembering to stay active and to have FUN.
Embrace the Great Outdoors Ever wonder why they're called the Departments of Parks and Recreation? It’s because they provide places for people to have outdoor fun. You can’t help but be active and play while in a place of recreation. For Pete’s sake, that’s what it’s there for.
Regular exercise is about staying active. Finding excuses to stay on your feet. The great outdoors are full of these excuses. The more you mix up your activities, the more fun you’re going to have while getting fit. These outdoor activity options have something for everyone:
Hiking Swimming Rollerblading Mountain Biking Canoeing Biking Skiing Waterskiing Rafting Walking Climbing Jogging Backpacking Walking the dog
People spend thousands of dollars and days of travel to take a vacation and do some of these same activities. You could be doing them every day for free or next to nothing.
Posted by HoodiaPharm HungerAway ::
5:28 AM ::
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Servings: 4 Preparation Time: 5 min. Cooking Time: 20 min.
Ingredients:
1 mahi-mahi or red snapper fillet, about 24 oz each 1/4 cup orange juice 2 Tbs. lemon juice 3/4 tsp. cornstarch 4-1/2 tsp. water 1 Tbs. orange marmalade 1 Tbs. lemon zest
Cooking Directions:
Preheat oven to 400° F. Spray a non-reactive baking dish with cooking spray. Arrange fish fillets in dish. Drizzle with orange and lemon juice. Season with salt and pepper to taste. Set aside 10-15 minutes, turning once to marinate. Bake fish 12-15 minutes or until fish flakes easily. Transfer fish fillets to a platter, cover and keep warm. Pour fish juice from baking dish into a heavy saucepan. Dissolve cornstarch in water. Stir into fish juice. Add marmalade and lemon zest. Stir over medium high heat 3-4 minutes or until sauce thickens. Serve sauce over fish.
Per Serving: calories 78, fat 0.7g, calories from fat 8%, protein 11.3g, cholesterol 20.2mg, dietary fiber 0.2g
Posted by HoodiaPharm HungerAway ::
4:09 AM ::
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Monday, April 21, 2008
What To Eat Before You Workout
Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?
Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.
There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.
The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat.
Make sure you are well hydrated before and after you workout - it is the most essential part of learning how to eat and drink right. Eat a small 100 to 200 calorie snack before you work out. You don't want anything too heavy but you want to make sure you have enough fuel to get you through. If you aren't exercising in the morning eat a full meal 1 hour prior to working out, but make sure it is nutritionally balanced.
Posted by HoodiaPharm HungerAway ::
6:55 AM ::
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1. EDUCATE YOURSELF. You'll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. When you get to the fitness program, you'll be lead to a glossary of fitness terminology that will help get you started in the right direction. This will give you a good overall understanding of many fitness terms you may have heard in the past.
2. 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.
Become familiar with the effect elevated blood sugar has on storing fat. You can receive additional education on this subject matter when you join. Just email one of our dietitians or access one of the great support boards available to members. The best part? When you join eDiets, we'll customize your nutrition based on your food preferences. It's based on reality.
3. 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.
4. 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.
5. 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." Joining eDiets and using our great fitness program is a fraction of the cost of hiring a nutritionist or trainer at a health club.
Posted by HoodiaPharm HungerAway ::
6:21 AM ::
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1. Avoid crash diets. They may promise the world, but the truth is, many of these diets can be both unhealthy and ineffective. Instead, seek out a weight loss program that fits your lifestyle, and join today.
2. Be realistic about exercise. Becoming good at anything takes time and practice. Attempting to run 5 miles after months of limited exercise will only increase your chances of injury. Instead, start off slow, even if it means walking around your neighborhood for 30 minutes a day, three times a week. If you’re looking to step up your fitness routine, talk to a trainer at a local gym for professional pointers. Maybe it’s time to try something completely new, such as yoga or tai chi.
3. Be efficient. You’ve seen them before: people who go to the gym to work out, but spend most of their time chatting. But if time is limited , then use it wisely at the gym . If you don’t belong to a gym and work out at home, dedicate yourself to doing the most that you can (at the appropriate heart rate) for a given amount of time.
4. Find your muse. Figure out what motivates you, and use it. Do you really want to fit into a new outfit for your family reunion in early June? Find a picture of that outfit and put it on your fridge. Some people are motivated by rewards such as manicures or a new outfit while others get pleasure out of compliments or recognition. Figure out what truly works for you, and use it to your advantage.
5. Stay determined. This might sound easier than it is. To truly succeed at long-term weight loss you have to be focused on making permanent lifestyle changes. Take some time to really think about what these changes mean for you and how you can truly incorporate them into your life.
6. Put together a toolbox. Put together a collection of coupons, recipes, weight- loss tips, magazines, fashion catalogs, websites, blogs, family photos, and even old photos of yourself. All of these pieces will help you stay motivated on your weight-loss journey. 7. Take care of yourself. This may be the most important tip of all. If you don’t take care of yourself, who will? Your body is the only one you’ve got, so treat it with the respect it deserves.
Posted by HoodiaPharm HungerAway ::
5:26 AM ::
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Servings: 12 Preparation Time: 15 min. Cooking Time: 60 min.
Ingredients:
butter flavored vegetable cooking spray 1/4 cup diet margarine 3/4 cup fructose 2 banana, medium ripe, mashed 2 egg white\cooked 1-3/4 cups all purpose flour 3 Tbs. unsweetened Dutch cocoa 1/4 tsp. salt 1 tsp. baking soda 1 tsp. baking powder 1/2 cup nonfat vanilla yogurt 1 tsp. vanilla extract
Cooking Directions:
Preheat oven to 350° F. Coat loaf pan with cooking spray and dust lightly with flour. Set aside. In large bowl of electric mixer, beat margarine and fructose. Mix in mashed bananas and egg whites. Add flour, cocoa, salt, baking soda, and baking powder. Add yogurt and vanilla. Batter should be smooth. Pour batter into prepared pan. Bake in center of oven 50-60 minutes. Cake will test done when tester or bamboo skewer inserted in cake comes out dry. Let stand 5 minutes. Unmold and cool on wire rack. Slice and serve.
Per Serving: calories 179, fat 2.7g, calories from fat 14%, protein 3.4g, cholesterol 0.2mg, dietary fiber 1.6g
Posted by HoodiaPharm HungerAway ::
5:07 AM ::
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Friday, April 18, 2008
How to Get Instant Motivation
Workout boredom, plateaus, and injuries can all sidetrack your fitness training. But with the right inspiration, you can work through those barriers. When obstacles threaten to keep you from working out, try some of these quick and easy motivational tips to stay on track. These instant motivators will rekindle your passion for working out--the greatest motivator of all.
You're Too Tired to Exercise Make a Date Set up a standing date with a friend whose fitness level matches yours--your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.
Have a Snack When you run low on fuel, the extra energy demands of exercise lead your body to decide that you are overdoing it - we need to conserve some fuel by slowing down your metabolism. That's the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out. Put on Your Shoes Think baby steps - if you truly don't feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you'll probably put more energy into your chores.
Pump More Iron As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day--choose lean meats or legumes, leafy greens, and whole grains. Don't forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.
Fuel up Early Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night- exactly the opposite plan for optimal energy and weight loss.
Wet Your Whistle Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don't rely on thirst as a measure of need - to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.
Posted by HoodiaPharm HungerAway ::
7:28 AM ::
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Stressed? Sluggish? Moody? Relief may be as close as your local supermarket. That's 'cuz what you eat affects how you feel. So what foods will put you in a good mood?
FEELING FOGGY?
If you're finding it hard to concentrate and feel like your mind is a pile of goo, you may want to snack on some protein-rich foods. Foods like cheese, soy products and lean meat are great for making you feel alert, energized and ready to take on the day. So if your brain's feeling a bit foggy, just nibble on some low-cal string cheese, a veggie burger, or some lean skinless chicken or turkey breast. You may be thinking more clearly in no time.
THE ULTIMATE MOOD LIFTER
A little chocolate can fix anything, right? It's sweet, delicious and creamy, and it seems to make us feel a lot better once we've eaten it. Well, it turns out chocolate's mood-boosting ability is not all in our heads - eating the sweet stuff really does make us feel happy, content and soothed. Why? The fat, sugar, and high amounts of tryptophan found in chocolate work together to raise serotonin and endorphin levels in the brain. The result? Your mouth will be happy - and so will the rest of you.
STABILIZE MOOD SWINGS
Do you go from laughing to crying in a matter of seconds? Curbing mood swings may be as easy as drinking water. That's because dehydration can play a big part in emotional stability. If you don't get those recommended 8 - 10 cups of water a day, you might just find yourself sweatin' the small stuff. So drink up!
STOP FEELING SLUGGISH
Tired and lethargic all the time? Find it hard to get going in the morning? You may want to whip up some scrambled eggs or an omelette. That's because eggs are a great source of zinc, a substance that makes you feel more awake, energized and engaged by helping to regulate blood sugar. For an eggy fix without too much fat, check out Egg Beaters with Yolk in original and flavored varieties
Posted by HoodiaPharm HungerAway ::
6:56 AM ::
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Ever been angry or upset one minute and then on your couch eating the next, unable to remember why you started eating or how long you had spent munching? If so, then you have entered the world of emotional eating. It’s something than can happen to anyone, and one of the most common dieting obstacles out there.
Emotional eating at its best passes after a few minutes. At its worst, it can take over your life and cause you to eat uncontrollably for extended periods of time. And according to nutritional experts, 75% of overeating is caused by emotions. So don’t worry, if you suffer from emotional eating, you are not alone.
People often eat to relieve stress or to get something off their minds. The kicker is that stress, and the insulin jump that goes with it, may actually cause you to crave high sugar, high carbohydrate foods – foods that go straight to your waistline and cause you even more stress.
Rather than munching, it's better to develop new skills for dealing with boredom, self-esteem issues and stress. Try to pinpoint the major reasons for your stress or unpleasant emotions, and see how you can turn the tide. Here are a few suggestions to combat your emotions:
Get your trigger foods out of the house, get your crutch foods out of arms' reach Go for a walk or jog. Physical activity relieves stress. Do deep breathing and relaxation exercises Keep a reminder of your goal handy Talk to a friend Visit and post on the support message boards Surround yourself with positive reinforcers, like pictures and people Keep a journal that includes your best personal accomplishments Track your eating patterns, including when and why you pick up food.
If you still seem to come back to food when your emotions get the best of you, you can at least be prepared. Eating large amounts of snacks is not a good thing. But if you eat low calorie foods, it’s not so bad. So stock the fridge with healthy alternatives--foods that have good nutritious value and are smaller in size. Here are a few food suggestions to keep within arms' reach:
Apple or orange slices Carrot sticks Banana Broccoli Whole wheat toast Bran muffin Fruit smoothie Applesauce
Posted by HoodiaPharm HungerAway ::
6:20 AM ::
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This ain’t your momma’s tuna salad sandwich. This spikes canned tuna with the flavors of the Mediterranean – salty olives and capers, bright lemon juice and tangy feta – for a craveable sandwich filling that won’t weigh you down.
1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove to create a homemade panini press.
2. Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine.
3. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.
4. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of both panini, then weigh it down with the cans. Cook until panini are golden on one side, about 2 minutes.
5. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Nutrition Facts
Per serving 336 calories 6 g fat (2 g sat, 3 g mono) 62 mg cholesterol 35 g carbohydrate 34 g protein 5 g fiber 543 mg sodium 52 mg potassium
Posted by HoodiaPharm HungerAway ::
5:18 AM ::
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Thursday, April 17, 2008
Going Raw For Weight Loss
Sting, Angela Bassett, Woody Harrelson, David Bowie, Lisa Bonet, Robin Williams, Donna Karan, Alicia Silverstone and Demi Moore are a just a few of the celebrities you may have heard of who are eating raw foods and proud of it. We're hearing more and more about raw food being all the rage these days so I thought it was high time we took a look at what this diet/lifestyle really entails.
The raw food diet is all about eating living foods that still have all their healthy enzymes intact. For obvious reasons, this is a vegetarian diet that relies solely upon plant foods like fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, dried fruit, and seaweed. (Dried fruit is OK because it isn't heated to over 116 degrees.)
116 Degrees is the threshold where the enzymes in foods begin to break down and the food effectively "dies". There is a spiritual element too as cooking is believed to kill the "life force" of a food. Most raw dieters eat 75-85% of their food raw, while the other 15-25% is cooked.
The raw food diet is believed to increase one's energy, improve skin, help with digestion, reduce risk of heart disease and, especially important to readers here, help one lose weight. Because you are eating raw, untreated foods, they are typically low in sodium while providing plenty of phytochemicals, antioxidants, potassium, magnesium, folate, and fiber. All of these benefits are associated with a lowered risk of such killers as heart disease, diabetes, and cancer.
The raw diet isn't for everyone. Children, women who are pregnant or nursing, those with anemia and those at risk for osteoporosis should not go raw. This diet takes a great deal of time to plan and prepare as foods must be fresh and prepared fresh. There is no freezer cooking on this diet. There are also some serious nutritional deficiencies that can occur when you are on a raw food diet like calcium deficiency, iron deficiency (or anemia), and b12 deficiency. This diet is also very low in protein and calories.
Posted by HoodiaPharm HungerAway ::
9:22 AM ::
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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 ::
8:57 AM ::
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CHOOSE LOW-FAT DAIRY PRODUCTS. Switching from full fat to reduced/low fat products can save hundreds of calories each day, without much of a change in taste. It's not necessary to select fat free dairy - many people don't like the taste or texture of the foods. When it comes to dairy foods, it's not all or nothing - think low fat milk, cheese, and yogurt!
BUY PRE-CUT FRUITS/VEGGIES/SALADS A BIG reason many of us don't get enough fruits and veggies is lack of convenience. While a little more expensive, it's often worth the convenience to pull out some carrot sticks from the fridge, or some cut-up melon. A bagged salad is ready-to-use, with a little waste and a lot of variety.
SELECT WHOLE GRAINS The extra fiber in whole grains - from rice to pasta to breads and cereals - helps to keep you more content and full on a smaller serving (and a major calorie saver!). Look for a combo of fiber rich/low calorie products - like the 100 calorie english muffins with 8 grams of fiber (that's a third of your daily requirement!). Aim for 25grams of fiber a day.
SIT DOWN WHEN YOU EAT Walking around, and doing other things when you eat is a major cause of mindless overeating. When you make it a point to sit down - even when you're not at home in your kitchen - before you eat, you're more aware of what you're eating, and will often stop and think before you eat.
READ FOOD LABELS While it seems the package labels are like reading an encyclopedia, there's a two-step process that will help you save hundreds of calories:
Step 1: check out the calories per serving.
Step 2: check out the serving size. Don't be fooled by something that looks like it's a serving for one; it's often 2-4 servings so the "calories per serving" can appear low!
Posted by HoodiaPharm HungerAway ::
8:49 AM ::
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Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings. To get dinner on the table fast, look for steak that has been thinly cut. Make it a meal by adding a cold ale, sweet potato fries and vinegary coleslaw.
Serves: 2 Preparation time: 20 minutes
Ingredients
2 4-ounce 1/2-inch-thick steaks, such as rib-eye, trimmed of fat 1 teaspoon chili powder 1/2 teaspoon kosher salt, divided 1 teaspoon extra-virgin olive oil 2 plum tomatoes, diced 2 teaspoons lime juice 1 tablespoon chopped fresh cilantro
Preparation
1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt.
2. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
3. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes.
4. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.
Nutrition Facts
Per serving 174 calories 9 g fat (3 g sat, 4 g mono) 60 mg cholesterol 4 g carbohydrate 20 g protein 1 g fiber 336 mg sodium 421 mg potassium
Posted by HoodiaPharm HungerAway ::
7:10 AM ::
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Wednesday, April 16, 2008
Getting Over the Setbacks
We’ve all hit that bump in the road, the setback, the problem. What sets people apart is how they react to that bump. Are you one to spin out of control, in despair? Or do you grab a hold of that wheel and steer yourself straight? Whether it’s a school assignment, a work project, or a volunteer mission, we all encounter things that slow us down. You just have to keep in mind that a setback is only temporary and greater things lay ahead.
It is easy just to quit, give up and ignore the hard work you have put into something. So what if something bad happens? Keep moving forward, developing what you have. You’ve already built a solid foundation on which you can rely. Hard work can’t be overlooked.
So how can you react when something doesn’t turn out as you’ve expected? First, be objective. Step back and look at the situation. Take responsibility where it is due, but don’t place blame on others. Is your setback really that significant, or will it just require a little extra exertion on your part? Come to terms with it and then start planning your next move. Ask for help. Don’t be afraid or ashamed to do this. Oftentimes, people are more than willing to give you support and advice, maybe even after being in a similar situation. You don’t have to be perfect; after all, nobody else is.
Bounce back. Reevaluate the goals you should have set for yourself at the beginning and retool them as necessary. Goals should be realistic and specific, but that doesn’t mean they can’t be flexible and are allowed for minor impediments. Instead of looking at your project as a disaster or failure, view it with success. Concentrate on how great it will feel after it is finally done, after you have put your all into it. Instead of focusing on a possible unsatisfactory performance one single time, take a moment to sit back and reward yourself for all that you have accomplished.
Above all, don’t live with regrets. Approach life with perseverance and dedication to the things that matter most to you. Success is never easy. It remains up to you whether you will give up, or fight through the tough battles to earn whatever it is you want.
Posted by HoodiaPharm HungerAway ::
6:55 AM ::
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When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.
You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:
Limit your intake of junk food and alcohol Drink lots of water (at least 8 cups a day) Limit salty and sugary foods Avoid eating many foods that are high in saturated fats Make “variety” the watchword of your eating
Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).
Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.
Posted by HoodiaPharm HungerAway ::
6:23 AM ::
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Providing healthy lunches for your child can be a daunting challenge. At home the task is a bit easier, but what do you do about school lunches?
Although most school lunches today meet USDA guidelines, that still doesn't mean your child will eat the foods served in the appropriate portions. So, you may just want to consider packing your child?s school lunch at home.
Start by including your child in grocery shopping. Purchase foods with less than 5 grams of fat and/or less than 15 grams of sugar and teach him how to read food labels. Let him select one fruit and vegetable to try each week and skip the candy, cookie and soda aisle.
At home include your child in lunch preparation. Add bottled water or low-fat milk to school lunch bags, not high-sugar beverages such as sodas or fruit drinks. When making sandwiches, try to use whole-wheat bread, which will provide additional fiber and help your child feel full. If she is not accustomed to eating whole-wheat bread, try using the "White-Wheat Bread," which is available in the market, and gradually change over to the whole-wheat bread.
Posted by HoodiaPharm HungerAway ::
5:40 AM ::
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1 tablespoon olive oil, plus a teaspoon for drizzling 2 small yellow onions, peeled, halved and sliced 1 pound button mushrooms, sliced 2 cloves garlic, minced salt to taste freshly ground black pepper 1 fresh or frozen pizza crust 1/2 cup freshly grated Parmesan cheese 1 bunch arugula, washed and stems removed 1/4 pound thinly sliced prosciutto
Cooking Instructions
1. Pre-heat the oven to 450°F. 2. Heat the olive oil in a large skillet over medium-high heat. 3. Add the onions and mushrooms and cook until they begin to soften. Season with salt and pepper. 4. Turn the heat to high and lightly brown the onions and mushrooms. Add the garlic and cook for 1 minute more. 5. Place the pizza dough or pizza shell (thawed if frozen) on a baking sheet and spread the onion mixture on top, leaving the edge of the pizza free. 6. Bake until nicely browned and crispy, about 15 minutes. 7. Sprinkle with Parmesan cheese and cover the top with arugula leaves and slices of prosciutto. 8. Drizzle with the remaining teaspoon of olive oil. Cut the pizza into 8 slices and serve.
Nutrition Facts
Serving size: 2 slices Calories 427 Total Fat 12 g Saturated Fat 4 g Protein 22 g Total Carbohydrate 60 g Dietary Fiber 4 g Sodium 1086 mg Percent Calories from Fat 24% Percent Calories from Protein 20% Percent Calories from Carbohydrate 55%
Posted by HoodiaPharm HungerAway ::
5:14 AM ::
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Tuesday, April 15, 2008
7 Reasons We Don't Lose Weight
Skipping Breakfast We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.
Eating at Your Desk Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.
Cleaning Your Plate Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.
Forgetting Fitness Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!
Late-night Monster This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.
Fat Phobia If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.
The Bar Scene Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.
Posted by HoodiaPharm HungerAway ::
8:42 AM ::
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Understanding the complications of high blood pressure will help you take charge of your health. In this blood pressure information guide, our index of blood pressure articles will address a range of topics that cover the blood pressure information you're searching for. From blood pressure medication to lowering your blood pressure, this list of articles is your chance to read blood pressure information that will increase your knowledge and help keep your blood pressure under control. Your blood pressure is the force your blood exerts against the walls of your blood vessels. The pressure depends on how forcefully your heart pumps and how wide or relaxed your blood vessels are. The more narrow your vessels are, the higher the blood pressure is inside them. The higher your blood pressure, the harder your heart has to work to pump your blood.
Blood pressure goes up and down naturally throughout the day. When you're relaxed or sleeping, your blood pressure goes down. When you're active or exercising, your blood pressure rises. On average, during most of your waking hours, your blood pressure stays about the same. When it goes up to a certain level and stays up, you have high blood pressure or what doctors call hypertension.
To lower your blood pressure and reduce your risk for serious health problems, you need to understand what high blood pressure is, how doctors diagnose and treat it, and what steps you might take to prevent it.
Posted by HoodiaPharm HungerAway ::
8:01 AM ::
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Atkins supporters would say that you don't need to worry about the calories you eat — as long as they don't come from carbs. Dietitians and other weight-loss experts know the truth: calories in equal calories out. In other words, if you eat more calories than your body uses, they will be stored as fat. It's true that different energy sources have varying amounts of calories. Here's the breakdown:
1 gram of carbohydrates equals four calories 1 gram of protein equals four calories 1 gram of fat equals nine calories 1 gram of alcohol equals seven calories
Though carbs and protein are only half as caloric as fat, you can't eat them with wild abandon. The best plan is to eat a healthy mix of all three energy sources. Approximately 45-60 percent of calories should come from carbohydrates, 15-20 percent should be protein and the remaining 25 to 35 percent can come from fat (mostly from monounsaturated sources).
One way to keep track of the calories you eat is by keeping a food diary. Most dietitians recommend a food and activity diary as the first step toward getting a handle on how many calories you consume. Try keeping track of what you eat, drink and how you exercise for at least three days, including a weekend day. Be completely honest and write down the cookie you shared with a friend or the leftover PB&J sandwich you finished from your son's plate. You'll be surprised when you start to see the "hidden" sources of calories that you're eating.
Posted by HoodiaPharm HungerAway ::
7:30 AM ::
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Liven the flavors of a veggie-shrimp grill using a lemon and rosemary marinade.
Prep Time:25 min Start to Finish:55 min makes:4 servings
Marinade
2 tablespoons honey 1 teaspoon grated lemon peel 1/4 cup lemon juice 1 teaspoon chopped fresh or 1/2 teaspoon dried rosemary leaves, crumbled
Shrimp 1 lb uncooked fresh or frozen large shrimp in shells 2 medium zucchini, cut into 1-inch slices 2 medium yellow summer squash, cut into 1-inch slices 1 small bell pepper, cut into 1-inch wedges 1 small lemon, cut into wedges
1. In shallow glass or plastic dish or resealable food-storage plastic bag, mix all marinade ingredients. Add shrimp, zucchini, yellow squash and bell pepper; stir to coat. Cover dish or seal bag; refrigerate 15 to 30 minutes, stirring occasionally. 2. Heat gas or charcoal grill. Remove shrimp and vegetables from marinade; discard marinade. Place shrimp and vegetables in grill basket (grill "wok"). 3. Place grill basket on grill. Cover grill; cook shrimp and vegetables over medium heat 12 to 14 minutes, shaking basket or stirring shrimp and vegetables occasionally, until shrimp are pink and vegetables are tender. Peel shrimp; serve with lemon wedges.
Nutritional Information
1 Serving: Calories 110 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 105mg; Sodium 135mg; Total Carbohydrate 12g (Dietary Fiber 3g, Sugars 6g); Protein 14g
Posted by HoodiaPharm HungerAway ::
7:00 AM ::
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Monday, April 14, 2008
3 of the Best Outdoor Activites
It's time to wave bye-bye to those boring treadmill workouts.
Summer will be here before you know it; there's lots of sunshine, activities and plenty of ways to have fun outdoors. From white-water rafting to gardening - choose a few that match your interests, curiosity and natural inclinations.
Here are three of the top picks.
White-water rafting - Let's begin with an adventure. You don't need to be experienced to participate in white-water rafting, but you do need to make sure you do your homework. This is an absolutely fun and adventurous activity that will keep you busy. There are several different kinds of rapids, and not all of them are dangerous adventures. The Class I rapid is the easiest. It has minimal obstacles, some small waves and simple maneuvering; the Class II rapid increases in difficulty, with larger waves and several more obstacles. However, both are good for a beginner. If you're a beginner, start with Class I, which is also perfect for your family vacation. Just remember, you are going to get plenty wet, so take a change of clothes and lots of sunscreen. For other great outdoor water fun, try kayaking or windsurfing - both are fun and challenging.
Frisbee on the beach - Beach, sun, fresh air, playing in the sand - sounds like childhood to me! Don't worry about how long you do it for or how many calories you burn, etc. Forget all that and just go out and have some fun, break a little sweat and enjoy yourself.
Hiking - If the beach isn't your thing, then take a friend, your spouse or the whole family on a hike. Find a state park and make a morning or afternoon of it. Pack some fun and nutritious snacks and get away from all the noise, cars and pollution. This is a great time to have fun outdoors, quiet your mind and get yourself centered. You'll feel invigorated afterwards and may even be surprised how you figure out an answer to a dilemma - by not concentrating on it.
Posted by HoodiaPharm HungerAway ::
6:27 AM ::
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Beginning an exercise program can be very overwhelming and painful if you aren’t careful. Warming your body up and stretching prior to exercise is very important for your health and will allow you to see better results, as well as to enjoy the workout more. Warming up and stretching raise your body and muscle temperatures, along with preparing your cardiovascular, respiratory, and nervous systems for the demands of exercise by slowly increasing the blood circulation.
Warming up will allow all of your connective tissues that haven’t been stretched recently to handle the stress put on during exercise, limiting your chances for injury. Connective tissue is similar to hard plastic; if you don’t warm-up plastic it won’t be flexible, and is much more likely to "break."
Proper warm up and stretching also help reduce the severity of soreness in the next day or two following the workout. The increased blood flow helps deliver more oxygen to the muscles and gets rid of the waste products that contribute to soreness. Increased blood flow also helps bring more fuel to your body, resulting in better performance.
Warm up with a low impact exercise, such as biking, an elliptical machine, walking, or rowing. These exercises allow your body to warm up with limited stress to your joints.
Posted by HoodiaPharm HungerAway ::
6:24 AM ::
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Eat more food, feel full all day long, and lose weight. It sounds too good to be true, like one of those fad diets that promises to help you shed 10 pounds while you watch TV. But this one is real. It's not that you can eat more Snickers, more pizza, or more sour-cream-and-onion potato chips. However, if you eat more foods that are considered low-density, such as fruits, vegetables, and soups, you can lose weight.
Ready to try it? Here are six suggestions on how to eat more and weigh less.
1. Eat more colorful foods. Make a bright, bold statement by eating vibrant fruits and vegetables. They should make up about half of your meal, according to the American Dietetic Association (ADA). Remember veggies aren't just boring greens: Add some juicy red tomatoes, bright purple eggplant, or orange sweet potatoes to your dinner plate. For breakfast and lunch, try to incorporate a banana, a handful of berries, or a slice of melon. Such a colorful palette of foods will not only allow you to eat larger portions and fill up on fewer calories; it's also a great way to get important vitamins and minerals, reports the ADA.
2. Eat more fiber. Fiber is the perfect diet food because it allows you to feel full for a long time and takes a while to digest, but doesn't contain a lot of calories or fat. Vegetables like peas, green beans, broccoli, and spinach are excellent sources of fiber. You can also get fiber from eating lentils, beans, and whole grains. It's easy to add more to your diet by mixing black beans into your favorite casserole, putting spinach and chick peas in your salads, or serving pasta tossed with lots of broccoli, zucchini, yellow squash, and other vegetables.
3. Eat more lean protein. Eating more low-density foods doesn't mean you should cut out sources of protein from your diet. You can still enjoy lower-fat meats like pork and beef tenderloin, sirloin tip, and flank steak. Be careful to trim visible fat and to eat only one portion, which is about the size of a deck of cards. Other sources of healthy protein include nuts, fish, avocados, and beans.
4. Eat more soup. In addition to being a tasty low-density food, soup can also help you reduce the amount of food you eat during meals. A study found that people ate 20 percent less during their meal when they ordered soup as an appetizer. The researchers speculated that the soup made the people studied feel fuller and slowed down gastric emptying.
5. Eat more for breakfast. Research consistently shows that skipping breakfast will make you hungrier and more likely to overeat later in the day. Surprising, it's not just that people who eat breakfast are less hungry at lunchtime; they're also less likely to eat late at night, according to the ADA. The best breakfast foods to eat are oatmeal, fruits, whole-wheat toast, whole-grain cereals, and yogurt. You're better off staying away from doughnuts, bacon, and Danishes whenever possible.
6. Eat more often. Rather than eating a few large meals, try to eat smaller meals and snacks throughout the day. Nibbling or grazing helps to jump-start your metabolism, allowing your body to process the calories more efficiently. The best thing about this plan is that eating so often means you never feel hungry.
Posted by HoodiaPharm HungerAway ::
5:40 AM ::
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Fat-free Italian dressing adds the zing in this easy and colorful salmon and vegetable creation.
Prep Time:20 min Start to Finish:40 min makes:4 servings
4 salmon fillets or steaks, 1/2 inch thick (1 to 1 1/4 lb) 3 cups refrigerated unpeeled potato wedges (from 1-lb 4-oz bag) 1 1/2 cups small whole fresh mushrooms 1 medium red bell pepper, cut into 1-inch pieces 1 medium zucchini, cut into 1/2-inch pieces 1/2 cup fat-free Italian dressing 1/2 teaspoon dried basil leaves 1/4 cup pitted kalamata or ripe olives
1. Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. Place salmon, potatoes, mushrooms, bell pepper and zucchini in pan. Brush with half of the dressing; sprinkle with basil.
2. Bake 20 minutes.
3. Add olives to pan and stir vegetables slightly. Drizzle remaining dressing over salmon and vegetables.
4. Bake 5 to 10 minutes longer or until fish flakes easily with fork and potatoes are tender.
Nutritional Information
1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 590mg; Total Carbohydrate 23g (Dietary Fiber 5g, Sugars 8g); Protein 26g
Posted by HoodiaPharm HungerAway ::
4:59 AM ::
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You were doing so well with your exercise program, but then something happened. A bad cold, a few rainy days, and there went your motivation. You keep trying to get started again, but nothing works.
When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.
1. Just do something, then you're started! When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal - then mentally acknowledge that you're over the hump.
2. Do it for three days With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.
3. 10-minute solution Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!
4. Find new tricks Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.
5. Do it anyway You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.
Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!
Posted by HoodiaPharm HungerAway ::
6:36 AM ::
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You ran an extra half-mile today and want to reward yourself with one of your favorite junk foods. You’re craving something sweet or salty. You know that pizza, Twinkies, and milkshakes are bad for you, but which junk foods would do the least damage to your diet?
If you want to treat yourself, reach for one of the following five snacks.
• Dark chocolate with almonds: Dark chocolate contains more antioxidants than even red wine. Almonds also boost the antioxidant levels of this snack because they contain the best kind of vitamin E for your body.
• Tortilla chips and salsa: Have some baked Tostitos and salsa for a snack that’s packed with flavor, but not with calories. Even if you eat two full servings, you’ll take in less than 300 total calories.
• Gummy bears: You probably remember these candies best from your childhood, but it’s the perfect mindless munching treat. Fat-free and low in sodium, a serving of gummy bears also has less than 100 calories.
• Beef jerky: This food is high in protein and low in saturated fat, making it a good snack between meals—just watch out for additives like nitrates and MSG. Better yet, avoid these artificial preservatives altogether by eating organic jerky.
• String cheese: Easy and fun, grabbing one of these cheese sticks will help you get the recommended daily amount of calcium in your diet. In addition, the prepackaged size will help control your portion. Concerned about the sodium? Try soaking it in water for a minute before eating.
Posted by HoodiaPharm HungerAway ::
5:57 AM ::
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Children sip it, college students crave it, and adults gulp it to get through the workday. But according to a growing body of research, America’s favorite fizzy drink isn’t just a harmless vice—it’s a genuine health hazard that can cause obesity, bone loss, and tooth decay. Some studies even suggest that soda can increase your risk for diseases such as diabetes and cancer. Read on to get the real story behind these sparkling soft drinks.
Here, the top 10 reasons why you should put pop to a stop.
1. It makes you gain weight. Drinking one to two cans of soda a day increases a person’s risk of being overweight or obese by 32.8 percent. And if you think diet soda is a better option, think again: The researchers found that those who drank one to two cans of diet soda per day were at an even higher risk (54.5 percent) of being overweight or obese.
2. It increases your disease risk. A study found that people who drink soda every day, whether regular or diet, were 44 percent more likely to develop metabolic syndrome—a condition that greatly increases your risk for heart disease and diabetes.
3. It has no nutritional value. A 20-ounce bottle of cola contains nearly 250 calories, but take a look at the label, and you’ll see that it has virtually no vitamins or minerals. In fact, the only things soda is packed with are sugar and caffeine—two ingredients for which FDA has no recommended daily allowance.
4. It doesn’t satisfy your thirst. When it comes to quenching your thirst, water is the gold standard, but herbal tea and fruit juice are also good options. Soda, on the other hand, is likely to make you thirstier because caffeine is a diuretic and sugar interferes with the body’s absorption of fluids.
5. It’s bad for digestion. Soda’s effects on digestion are a source of ongoing debate, but some experts believe the phosphoric acid these beverages contain may disturb the acid-alkaline balance of the stomach. As a result, they believe, soda drinkers may develop digestional distress, acid reflux, stomach inflammation, and intestinal erosion.
6. It can be addictive. Although this type of addiction may seem benign, experts are quick to point out that caffeine is a stimulant, and once you’re addicted, going cold turkey can create withdrawal symptoms, including fatigue, depression, irritability, tremors, sleep deprivation, and headaches.
7. It’s not eco-friendly. Believe it or not, many people still don’t recycle their bottles and cans. In fact, it’s estimated that some 50 billion aluminum cans and plastic bottles from soft drinks get thrown into landfills every year. Even if you recycle, the containers are still energy-intensive to mine, produce, and recycle.
8. It’s bad for your bones and teeth. According to a recent study, women who drank three 12-ounce colas a day had 5 percent less bone density than women who drink less than a serving a day. As the researchers explained, the phosphoric acid in cola prevents calcium from being absorbed by the body. Not surprisingly, soda is also damaging for teeth.
9. It may cause cancer. Although still controversial, some scientists believe that soda can increase your cancer risk. Study subjects who drank high quantities of fizzy or syrup-based soft drinks twice a day or more ran a 90 percent higher risk of developing pancreatic cancer than those who never drank them.
10. It costs a lot of money. Compared to fruit juice or milk, soft drinks may seem inexpensive, but when you consider the lack of nutritional value, soda seems like a rip-off. And keep in mind that the costs of soda can quickly add up. The average 12-ounce can of soda costs about $1 from the vending machine, so if you drank two a day for a year, you’d spend a whopping $730 on pop every year.
Posted by HoodiaPharm HungerAway ::
5:22 AM ::
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Prep Time:30 min Start to Finish:30 min makes:6 servings (1 1/2 cups each)
5 oz. (1 1/2 cups) uncooked bow tie pasta (farfalle) 1/2 lb. fresh asparagus spears, trimmed, cut into 1 1/2-inch pieces (about 2 cups) 6 oz. (1 1/3 cups) fresh baby carrots, halved lengthwise 1 cup chicken broth 4 teaspoons cornstarch 1/2 teaspoon garlic-pepper blend 1 lb. fresh turkey breast slices, cut into thin bite-sized strips 1 cup fresh whole mushrooms, quartered 1 (14-oz.) can whole baby corn, drained, rinsed 1 teaspoon grated lemon peel
1. In Dutch oven or large saucepan, cook pasta to desired doneness as directed on package, adding asparagus and carrots during last 2 to 4 minutes of cooking time. Cook until asparagus is crisp-tender. Drain.
2. Meanwhile, in small bowl, combine broth, cornstarch and garlic-pepper blend; mix well. Set aside.
3. Spray 12-inch nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add turkey and mushrooms; cook 3 to 5 minutes or until turkey is lightly browned and no longer pink, stirring frequently.
4. Add broth mixture; cook and stir just until mixture begins to thicken. Add cooked pasta and vegetables, corn and lemon peel; cook and stir until thoroughly heated. If desired, season with salt and pepper to taste.
Nutritional Information
1 Serving: Calories 230 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 50mg; Sodium 440mg; Total Carbohydrate 29g (Dietary Fiber 4g, Sugars 3g); Protein 24g
Posted by HoodiaPharm HungerAway ::
4:44 AM ::
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The quickest energy is from carbohydrates. That's the body's first preferences for energy. Did you ever hear about carbohydrate loading? That's what marathon runners do when they run a long race, they carb load. The reason they do that is because your body's first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver. For quick energy, you want to have glycogen stored and that comes from things like:
Vegetables Whole-grain Cereals 100-percent fruit juice Dried fruit Fresh fruit
If you're really hungry and you want some quick energy, there's no better choice than eating some fruit. Rather than drinking a sugary drink, eat a piece of fruit. You're going to get your carbohydrates and you're also going to get your fiber and vitamins and minerals.
Sustained Energy Boosters:
A balance of nutrients is really what's going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn't start until it reaches your intestines. That's why foods that are combinations of nutrients give you sustained energy. Some good combinations choices include:
Nuts Whole-grain pasta Turkey or peanut butter on whole-grain bread
Posted by HoodiaPharm HungerAway ::
5:07 AM ::
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How many times have you wished that you could swallow a pill and wake up in the morning thinner? It would be really nice if such a pill existed, but it doesn't. So, with that in mind, what can we do for quick, easy and sure weight loss?
1. Drink 64-plus ounces of water each and every day.
2. Get cardio exercise EVERY day; gradually building to the point where you get a minimum of 30 minutes a day.
3. Add fresh raw fruits and vegetables to your daily diet.
4. Limit the "bulky" carbs: white flour, potatoes, cereal, etc.
5. Identify the biggest obstacle you consistently face that stymies your weight loss and overcome it, rid yourself of it and banish it from your life forever!
Sound too hard? Seem impossible?
It isn't. The above mentioned 5 tips are really nothing more than a recipe for healthy living. You aren't food combining impaired. You aren't willpower deficient. Your weight is, in most cases, a direct result of what you are consuming and how much you aren't moving. The less you consume, while still staying above your calorie limit, and the more you move the more you will lose. Simple as that!
Posted by HoodiaPharm HungerAway ::
4:30 AM ::
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We’ve all heard that a combination of diet and regular exercise is the best way to lose weight and keep it off long term.
For some of us, common sense dictates that the more you work out—and the higher the intensity—the better. But that’s not necessarily true. Even if you’ve gradually increased the intensity, duration and/or frequency of your workouts, you can still run into problems.
Have you noticed that your workouts suddenly feel harder than before, even though you haven’t changed anything? Do you feel like you are losing ground, even though you’re working hard? If so, you may be overdoing it.
The cause of overtraining is simple. You’re not resting enough to allow your body time to recover, or you’re doing the same exercises too much. Here are some common symptoms of overtraining:
Feeling tired, drained, and lacking energy General body aches or mild muscle soreness A decrease in performance Inability to complete workouts Headaches Insomnia Lack of motivation If you have been overtraining, it’s not too late to get back on track! Follow these three steps:
1. Your first priority should be rest. Just a day or two probably won’t do it. Depending on how severely you’ve been pushing yourself, three to five days should give your body enough time to recover—both physically and mentally.
2. Get plenty of sleep and make sure you’re eating well, particularly during this recovery period. Focus on getting adequate amounts of protein, complex carbohydrates, and lots of fruits and veggies.
3. When you are ready to return to your exercise routine, start off slowly. Most research shows that it is okay to return to that same level of intensity, but you may need to cut back on the length and frequency of your workouts for the next few weeks. After that, you should be able to resume normal activities.
Posted by HoodiaPharm HungerAway ::
4:07 AM ::
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1. Heat oven to 375°F. Cook manicotti as directed on box. Rinse with cool water; drain well. In medium bowl, stir together 1 cup of the Italian cheese blend, the red pepper, ricotta cheese, spinach, garlic and egg.
2. In bottom of ungreased 13x9-inch baking dish, spread 1 cup of the pasta sauce. Spoon ricotta mixture into manicotti; place over sauce in dish. Pour remaining sauce over manicotti. Cover tightly with foil.
3. Bake about 30 minutes or until sauce is bubbling. Uncover dish; sprinkle with remaining 1/2 cup Italian cheese blend. Bake uncovered 5 minutes longer or until cheese is melted.
Nutritional Information
1 Serving: Calories 340 (Calories from Fat 100); Total Fat 11g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 65mg; Sodium 690mg; Total Carbohydrate 43g (Dietary Fiber 4g, Sugars 8g); Protein 19g
Posted by HoodiaPharm HungerAway ::
3:43 AM ::
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Wednesday, April 9, 2008
Is Alcohol Worth the Splurge?
Many of us enjoy a cocktail now and then, but when you're watching your weight, this can become a huge personal debate. We must all ask ourselves: "Is It Worth The Splurge?".
This is a VERY individual choice. It's a biological fact that humans do not register the calories we drink - alcoholic or any other - as effectively as the calories we eat. Many studies demonstrate this point: when we drink calories, along with eating food, we don't account for those liquid calories, and eat as much as if we didn't have any extra calories at all.
When it comes to alcohol, the calories are all over the place, and can range from 64 calories for an ultra-light beer to 800 calories for a giant frozen margarita. They sure can add up quickly.
The Bottom line? Americans drink a lot more calories than we used to - and alcoholic beverages are a major part of this problem - as drinks have gotten fancier (with multiple kinds of spirits, liqueurs, and flavorings) and larger (20 ounce margarita, anyone?). Plus, alcoholic drinks have the "double whammy" of high calories and the inhibition-reducing effects of alcohol, which can easily lead to overeating (fried zucchini IS a vegetable, right? fried mozzarella sticks - calcium and protein, right? You get the picture!).
It's time to "size up" our alcoholic beverage choices to support our weight management effort, as well as a healthy lifestyle.
Posted by HoodiaPharm HungerAway ::
9:09 AM ::
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We all need to indulge now and then to avoid deprivation and overeating. Frozen foods can be a great way to treat ourselves - not only for taste and convenience, but for built in portion control. As the frozen food aisles continue to expand, there are many fabulous new options.
Here are some tips for some smart indulgences in the frozen food aisle:
Check out the box size - avoid those that say "hungry man"; "hearty portions" and similar large-size hints
Look for labels that include words like "lean","light", "healthy", and "smart"
Read the label to make sure of the serving size - it might look like a serving for one, but the calories listed are for 2 or more
Don't be confused by labels saying "sugar free" or "fat free" which don't mean "calorie free"
Feel free to eat LESS than the serving size - you don't need to eat four bagel bites listed as a serving; if you just want a taste pizza, stick with one or two!
We all have our frozen favorites, and it's a good idea to have some items in the freezer to turn to now and then for a special treat. Almost all frozen foods are available in single-serving portions - so great for getting the satisfaction of eating the "whole thing". The built-in portion control is a plus for a splurge, and can save hundreds of calories when compared to a restaurant take-out.
Posted by HoodiaPharm HungerAway ::
7:57 AM ::
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A growing body of research has found a connection between couples and weight. Not only do women and men who live together tend to gain weight at similar times, they also are more likely to achieve better results if they tackle weight loss as a couple.
While it's true that many factors play a role in determining body weight, so does a shared living environment. There's a considerable amount of research showing that people who live together, particularly spouses, tend to have similar BMIs, and if that shared environment is conducive to weight gain, there is also an increased risk of obesity. For example, in a study that followed newly married spouses for two years, researchers found that the couples had similar BMIs and that marriage was associated with a weight gain.
The reasons why living together may predispose couples to excess weight seem to be twofold. First, marriage generally increases eating opportunities because married people tend to eat together, and they may eat more when dining together than if they were eating alone. Secondly, the newly married person may have less motivation to stay thin. In a single world, both men and women want to maximize their attractiveness to the opposite sex and that often includes having a healthy body weight. With marriage, the comfort of being in a stable relationship can lead to a reduced commitment to maintaining one's weight.
The good news is there is also evidence that couples who join forces to lose weight are more successful than those who go it alone. For example, a study done in Australia investigated the effects of a 16-week lifestyle-modification program for new couples just moving in together. The researchers found that couples who changed their behaviors as a team had better success than those going it alone. The couples lost weight, improved their diet, exercised more and reduced their cholesterol levels. Most importantly, one year after the program ended, the couples had maintained their weight loss and improved their overall health.
Similar results have also been found in couples working to reduce their risk of disease and increase their activity. For example, in a study that involved almost 1,500 British couples participating in a lifestyle-intervention program to reduce the risk for heart disease, the researchers found that the people in the study who benefited the most had partners who had also benefited the most. Conversely, the men and women who showed little benefit from the program had partners who also showed little benefit.
Furthermore, in a study involving married people participating in an exercise program, the researchers found that the group where the married couples did the program together had significantly higher attendance and a dramatically lower dropout rate than the married people who participated alone. In fact, only 6 percent of the married couples dropped out compared with 43 percent of the singles.
Couples working to lose weight or keep the weight off together encourage each other's progress and help each other through the challenges that come with losing weight, improving the odds of weight-loss success and better health.
Posted by HoodiaPharm HungerAway ::
7:34 AM ::
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1. Heat oven to 425°F. In medium bowl, mix flour, salt and 1/4 cup oil with fork until mixture is consistency of coarse crumbs. Sprinkle with cold water, 1 tablespoon at a time, tossing with fork until all water is absorbed and dough sticks together.
2. Gather dough into a ball; flatten to 4-inch round. Place between sheets of waxed paper. With rolling pin, roll dough into 12-inch round. Remove top sheet of waxed paper. Carefully transfer dough round to 9-inch glass pie plate; remove waxed paper. Gently press in bottom and up side of plate, being careful not to stretch dough.
3. Fold and roll edge under, even with plate; flute edge. Prick bottom and side of dough thoroughly with fork. Bake 15 to 18 minutes or until light golden brown. Cool completely, about 30 minutes.
4. In large bowl, beat cream cheese with electric mixer on high speed 30 to 60 seconds or until fluffy. Beat in sugar until blended. Add yogurt, vanilla and almond extract; beat on low speed 30 to 60 seconds until well blended and smooth. Fold in whipped topping just until blended. Spoon into cooled crust; spread gently to edge. Refrigerate at least 4 hours or until chilled.
5. Cut pie into 8 servings. Top each serving with strawberries, pointed ends up. In small microwavable bowl, microwave chocolate chips and 1/2 teaspoon oil on High 30 to 45 seconds or until chips can be stirred smooth. Drizzle chocolate over strawberries. Store pie in refrigerator. High Altitude (3500-6500 ft): In step 1, add an additional 1 to 3 teaspoons cold water if necessary.
Nutritional Information
1 Serving: Calories 250 (Calories from Fat 80); Total Fat 9g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 240mg; Total Carbohydrate 35g (Dietary Fiber 2g, Sugars 14g); Protein 7g
Posted by HoodiaPharm HungerAway ::
6:57 AM ::
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Tuesday, April 8, 2008
Love Hate Relationships With Food
Have you typically chalked up your failure to eat enough produce to the fact that you hate vegetables?
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.
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.
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.
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.
Posted by HoodiaPharm HungerAway ::
7:53 AM ::
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Whether you are close to meeting your goals or have reached them in weight loss, maintenance or even gain, what are the next steps? Now you need to keep your health in check and stay on track to living a healthy lifestyle!
Falling off the wagon is all too common, but avoidable. Keeping focused is a challenge, but with a few key concepts you can stay on track.
Here are 5 tips to reach your goals:
MOTIVATION! This is the first step, and is individual to each of us. It can be personal, health related or even event-based (such as needing to wear a certain gown for a wedding).
SET THE MOOD! Make your environment a positive aura. Eliminate foods from your kitchen that may wean you off your program. Make eating enjoyable. Why not have candles at dinner, or drink water from a nice wine glass? This approach will help you appreciate every bite of the food you are eating, help you eat slower and your brain register when it is full.
LOSE WEIGHT, NOT POUNDS! Putting a number on weight loss gives it such a negative feel. It's certainly better to lose a single pound versus none, and also remember it is better to maintain lost weight than to watch the scale increase. Focus on overall success.
QUALITY TIME! You don't need to go away to have a relaxing vacation. Just a few moments can do the trick. Try going for a walk outside, or go take in a movie by yourself. Taking time for yourself will help you occupy your free time with more fulfilling activities than eating, therefore not only helping you lose weight but also feeling better about yourself! And who couldn't use that?
GET IN MOTION! Move that body! Joining a gym is a great idea, but only if you'll actually go. If you don't have the time, save the money. You can stay active by riding your bike, doing yard work, cleaning your home, chasing the kids around the house, etc. You may also consider buying an exercise video or workout machine. Any increased physical activity, of any kind, is better than none!
Posted by HoodiaPharm HungerAway ::
7:20 AM ::
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With all we now know about the benefits of exercise, it's hard to believe more Americans don't work out. It's the closest thing yet to the fountain of youth, and truly the only way to change the appearance, shape and strength of your body.
In addition, the health benefits associated with an intelligently orchestrated strength, flexibility and cardiovascular training program can add quality years to your life.
Everyone exercises for different reasons. But no matter your initial motivation,you still get all the benefits. Below is a list of 20 reasons why you should work out. If you can find even one benefit on this list, you'll have enough reason to beginan exercise program and take steps to take care of yourself.
Regular exercise can:
Help you lose weight, especially fat
Improve your physical appearance
Increase your level of muscular strength and endurance
Maintain your resting metabolic rate to prevent weight gain
Increase your stamina and ability to do continuous work
Improve fitness levels, or your body's ability to use oxygen
Provide protection against injury
Improve your balance and coordination
Increase bone mineral density to prevent osteoporosis
Lower resting heart rate and blood pressure
Lower Body Mass Index (BMI) -- your fat-to-height ratio
Reduce triglycerides, bad cholesterol (LDL), raises good cholesterol (HDL)
Enhance sexual desire and performance
Reduce heart disease risk and stroke
Reduce the risk of developing certain types of cancer
Increase insulin sensitivity -- prevents Type 2 diabetes
Reduce your level of anxiety and help you manage stress
Improve function of the immune system
Improve your self-esteem and restore confidence
Help you sleep better, relax and improve mood
Posted by HoodiaPharm HungerAway ::
6:48 AM ::
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1/4 cup soy sauce 2 tablespoons fennel seed 1 tablespoon ground ginger 1 teaspoon chili powder 2 cloves garlic Zest of 1 lemon 1-1/2 pounds flank steak
Directions:
Place soy sauce, spices, garlic and lemon zest in a food processor and blend coarsely. Pour into self-closing plastic bag or glass bowl.
Trim excess fat from flank steak. Place in bag or bowl and marinate in refrigerator for 2 to 24 hours, turning periodically. Rinse meat and pat dry. Grill as desired. Let meat rest 5 minutes; cut diagonally into thin slices.
The technique of visualization uses thoughts and imagination to bring about major life changes. It's simple: Picture in your mind the object of your desire (whether it's a situation, an event, or an image of yourself) as vividly as possible. Spend time concentrating on the image of wish fulfillment, truly believing in it as if it were already real. Be detailed and comprehensive, and be sure to include your emotional well-being in this vision as well.
The reason visualization works is that your brain can't tell the difference between a real event and an imagined one; so by using your imagination, you can create positive experiences that improve your self-image and your skills, help you release worry, realize your goals, and so on—the possibilities are endless.
You can now create an image of your body that fits your genetic type and potential. It must be a vision that you can believe, not one that will be out of reach. For example, I'm never going to be a size 0... That would just be lunacy!! I will be the thinnest that I can be while still remaining healthy,and at the end of the day that's what counts. Your imagination can be the source of your fear, but it can also provide the remedy.
By harnessing the power of your imagination and practicing visualization techniques, you will make your mind work for you, not against you.
Posted by HoodiaPharm HungerAway ::
8:40 AM ::
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Some days the weather just doesn't cooperate with your workout. Winter can be too frigid, summer too stiffling,and when it rains, forget it. But by picking up the pace of your usual housework, and sneaking in some aerobic moves and toning exercises, you'll have a total-body workout on your hands in no time!
The trick: Just try to get your heart rate up—exercise at a level no higher than you would rate as feeling "somewhat hard." Talk to your doctor about the right routine for you, but a good plan to start with is 30 minutes of aerobic activity on most days—try three to four times a week at first. When you get the hang of that, add strength training and toning exercises—go for three times a week. Always gradually warm up with mild calisthenics and light stretching before working out (you never want to over-stretch a cold muscle), and cool down by gradually tapering your exercise intensity. This is a good time to focus on flexibility exercises.
Have it all with housework.
With that plan in mind, here are some indoor moves that'll get your housework done, too:
Suck it up. Vacuuming is great exercise, especially if you make a conscious effort to concentrate on tightening your muscles as you push and pull the machine. Your carpets—and your biceps—will thank you for it!
Squeaky clean. Washing your windows makes for a great stretching and toning exercise; the combination of up and down movements will work wonders on your arms and shoulders.
Get organized. Been putting off that major reorganizing project? Call it exercise and get it done! Take the contents of your pantry, bookshelves, linen closets, etc. out, then reach up and put them back in, in order. You're getting in another great upper-body workout!
Now some other tips for exercising inside:
Let's go to the videotape. Exercise tapes and DVD's are great utilities for rainy days and extreme heat. You can choose from beginner to advanced and pick a different video every day (yoga, aerobics, beginner kickboxing—just about anything you can think of) to challenge and motivate yourself. If your routine gets boring, pull out a fun one, such as salsa dancing or disco aerobics.
Step to it. Instead of going to step class, use the steps in your house. Vary the moves: First, step up and down on the bottom step for two to three minutes; rest a minute or two and repeat. As an additional approach: Holding onto the handrail, walk up and down the first three stairs (great for butts and thighs). When you get the hang of that, try walking briskly up and down the stairs a few times (use the hand rail for support).
Whistle while you work. Crank up the music and take on the quick clean challenge. While you're at it, take little breaks to do these moves:
Stair Dips: Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.
Rug Crunches: Lie on the carpet or rug with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles.
Wall Push-Ups: Do 10 to 20 push-ups—off the wall! Or do them the traditional way.
Join the circuit. Circuit training is a great way to burn calories. Walk in place at varying speeds for 10 minutes. Follow with 10 minutes of toning exercises. Then, another 10 minutes of aerobic exercises (maybe a videotape), and the finish: 10 more minutes of toning.
Posted by HoodiaPharm HungerAway ::
8:02 AM ::
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If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.
Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.
So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:
Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.
Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.
Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.
Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.
Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.
Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.
Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white.
Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.
Posted by HoodiaPharm HungerAway ::
7:36 AM ::
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Are your taste buds bored to tears by the same old salads? Then try this flavorful combination on for size!
Seasonally sweet strawberries are showcased in a bed of leafy green spinach dotted with crunchy pumpkin seeds, zesty radish chips and tangy green onions. Top this already flavorful salad with a mixture of fresh parsley, zingy orange zest, tangy ginger, lip-puckering lemon and hot chili oil! This cool delight is sure to snap your mouth to attention and satisfy your finicky stomach at the same time!
Go guiltless! Using fat-free egg product, flour tortillas and Cheddar cheese instead of their full-fat cousins set this recipe apart.
Prep Time:20 min Start to Finish:20 min makes:4 servings
1 large green bell pepper, chopped (1 cup) 1 large onion, chopped (1 cup) 1 3/4 cups fat-free egg product (from two 8-oz cartons) 1/3 cup fat-free (skim) milk 1/2 teaspoon salt 1/8 teaspoon pepper 4 fat-free flour tortillas (8 to10 inch) 1/2 cup shredded fat-free Cheddar cheese (2 oz) 1/4 cup chunky-style salsa
1. Spray 10-inch skillet with cooking spray; heat over medium heat. Add bell pepper and onions; cover and cook 4 to 6 minutes, stirring occasionally, until tender. 2. In medium bowl, mix egg product, milk, salt and pepper until well blended. Spray vegetables and skillet with cooking spray. Pour egg product mixture over vegetables; cook until set, occasionally stirring gently. 3. Meanwhile, heat tortillas as directed on package. 4. To serve, place warm tortillas on individual plates. Spoon scrambled egg mixture down center of each tortilla. Top each with cheese and salsa. Roll up tortillas.
Nutritional Information
1 Serving: Calories 280 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 1290mg; Total Carbohydrate 45g (Dietary Fiber 5g, Sugars 7g); Protein 22g Percent Daily Value*: Vitamin A 20%; Vitamin C 30%; Calcium 25%; Iron 20%
Posted by HoodiaPharm HungerAway ::
6:15 AM ::
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Tuesday, April 1, 2008
Four Ways To Stay Motivated
You see all these people losing weight, mostly from exercise. But how do they do it? With motivation, that's how! You can learn to stay motivated, too. Here's how.
Try anything--once: There are so many ways to exercise; you just have to find a couple you like. Test out a new workout DVD one week, take a kickboxing or dance class the next--and keep experimenting until you find an activity you enjoy (or can at least tolerate).
Extend your errands: Give yourself an extra 5 minutes for every chore--and use that time to walk the dog a little longer or to take another spin around the grocery store. This can quickly add up to 30 minutes of walking a day--or more. Plus, you get the benefit of slowing down to focus on what you're doing now, instead of rushing to your next task.
Distract yourself: Pair your exercise routine with something you love. Load your iPod with your favorite fast-paced tunes for a brisk walk, read on a stationary bike, or relish the quiet time while you're swimming laps. Can't miss your favorite television show? You don't have to--lift hand weights while you watch.
Focus on your goal: You barely ever meet anyone who wasn't happy she exercised once she was done. So get out there. Feel your blood pump, your head clear, and that amazing and satisfying sense of accomplishment.
Posted by HoodiaPharm HungerAway ::
2:27 PM ::
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Everyone is always wondering what particular foods are good for lowering cholesterol, losing weight, controlling diabetes or blood pressure. The fact is it is not just single foods, but lowering total calories, or saturated fat, etc.
There are in fact the top 10 "power foods." You won't find cheese biscuits and Twinkies on this list. These are the super-healthy foods that you should have, or start to have, in your diet to cure whatever ails you.
Obviously there are some people who, for whatever reason, are supposed to avoid certain components that may be in the foods listed. These foods are also intended to be part of a varied diet in moderate amounts. Wake up now.
Salmon. Fatty fish may not sound healthy, but study after study confirms that consumption of salmon lowers the risk of death from heart disease. It is indeed the fat, in particular, the omega-3 fatty acids -- that help the heart by preventing sudden and fatal disturbances in heart rhythm. You are less likely to die from a heart attack if you eat at least one serving of salmon or other fatty fish each week, according to the American Heart Association. Fresh fish might taste better, but canned salmon also is high in omega-3 fatty acids. It is also available in the convenient pouches, like tuna.
Nuts. Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, a small, one-to two-ounce serving is all that is needed to provide health benefits. And because they have a high fat content, a small amount is surprisingly filling.
Beans. Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them with salads or soups.
Oranges. These and other citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. Go for the fruit, not just juice.
Spinach. This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron. These nutrients and potent antioxidants fight cancer and boost immunity, not to mention that it is a low-calorie food. There are not too many foods with this kind of "bang for your buck."
Sweet Potatoes. Too bad many eat them only on Thanksgiving. Sweet potatoes are among the most nutritious of vegetables since they are packed with more disease-fighting beta carotene, fiber and other antioxidants. They are starchy, however, so use them in place of white potatoes, rice or other starches.
Berries. These colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age, and may reduce risk of cancer. Seek out whatever is in season, or in the frozen section, pick up blueberries, strawberries, cranberries and blackberries. Top cereal, ice cream, yogurt or just eat plain with a dollop of whipped cream.
Oatmeal. You've certainly heard this before. It's the soluble fiber in oatmeal, oatbran or other whole grains that has been shown to reduce cholesterol and risk of heart disease. However, there are other high-fiber cereals that will do just fine.
Tomatoes. You say "tomato;" I say "lycopene." This is the one vegetable where fresh is not as advantageous, because the powerful antioxidants are more concentrated in cooked varieties. Keep canned tomatoes on hand to throw in with other vegetables or pair up with fish, chicken, pork or beef.
Low-fat Milk or Yogurt. You rarely meet someone who gets the recommended amount of calcium in their diet. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren't a milk drinker, eat yogurt or low-fat cheese, or at least take calcium supplements.
Posted by HoodiaPharm HungerAway ::
1:21 PM ::
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Want to lose weight? Drink water. Want to have better skin? Drink water. Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, skin sagging, breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water.
It's here, it's there, it's essentially everywhere, and our bodies are constantly asking us for more. Inside nature's perfect beverage, you will find no taste, no color and no odor. What you will find is a vastness of pure goodness for your health.
More than half of our bodies are made up of water, and we make sure to put it to work. It suppresses the appetite naturally and helps the body metabolize fat. It also regulates our body temperature and flushes our bodies of toxins. On top of all that, water also works as a nutrient and oxygen transport and for absorption and utilization of vitamins and minerals.
Another bonus of the ever-present liquid powerhouse is that you can get plenty of your daily requirements without having to drink it all. There are a plethora of fruits, veggies and other beverages that help out in that department.
When it comes to your health, water is undoubtedly the first-prize winner. Here are a few different things you can do to quench your body's thirst for H2O:
1. When you wake, start the day with a glass of water. 2. Keep a pitcher of chilled water in the fridge. 3. Always carry a bottle or jug of fresh water with you. 4. Avoid drinking a large amount of caffeinated beverages. 5. Take a few sips from a water fountain whenever you run into one. 6. Drink a glass with every meal even if you are drinking another beverage. 7. If you're hungry, drink a glass before you go for the snack. 8. Increase your fruit and veggie intake. 9. Order soup before your meal. 10. Plan ahead and make daily goals.
Posted by HoodiaPharm HungerAway ::
12:49 PM ::
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Fat-free Italian dressing adds the zing in this easy and colorful salmon and vegetable creation.
Prep Time:20 min Start to Finish:40 min makes:4 servings
4 salmon fillets or steaks, 1/2 inch thick (1 to 1 1/4 lb) 3 cups refrigerated unpeeled potato wedges (from 1-lb 4-oz bag) 1 1/2 cups small whole fresh mushrooms 1 medium red bell pepper, cut into 1-inch pieces 1 medium zucchini, cut into 1/2-inch pieces 1/2 cup fat-free Italian dressing 1/2 teaspoon dried basil leaves 1/4 cup pitted kalamata or ripe olives
1. Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. Place salmon, potatoes, mushrooms, bell pepper and zucchini in pan. Brush with half of the dressing; sprinkle with basil. 2. Bake 20 minutes. 3. Add olives to pan and stir vegetables slightly. Drizzle remaining dressing over salmon and vegetables. 4. Bake 5 to 10 minutes longer or until fish flakes easily with fork and potatoes are tender.
Nutritional Information
1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 590mg; Total Carbohydrate 23g (Dietary Fiber 5g, Sugars 8g); Protein 26g Percent Daily Value*: Vitamin A 25%; Vitamin C 60%; Calcium 4%; Iron 10%
Posted by HoodiaPharm HungerAway ::
12:14 PM ::
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