HoodiaPharm HungerAway
Friday, May 30, 2008 10 Tips To Stay Healthy on Vacation

It's summer, and you know what that means -- vacation time! A time to relax, kick back, take in the sun and let work slip from your mind for a few days.

While enjoying your vacation is top priority, it's important to keep your diet on track before you start sipping on your pina colada and ordering that double fudge brownie sundae. Whether your travels bring you to Europe or the Bahamas, here are some simple tips on how to stay fit while on vacation.

1. Drink lots of water -- Hydration is essential while traveling. Water fills you up and never lets you down.

2. Stay central -- Location, Location, Location. Try to find a hotel with a central location so you can walk to all your destinations.

3. Moderation -- Vacation is the best time to indulge! But don't overdo it. Try to have dessert every other night. Or why not split dessert? It cuts the calories in half.

4. Cut back -- Alcohol and caffeinated beverages can be extremely dehydrating, especially in hot weather climates. You don't have to ban it, but don't binge it either.

5. Bring breakfast -- Buy a bunch of bananas, bring yogurts or granola bars and have breakfast in your room.

6. Take a dip -- If your destination brings you close to a beach or a pool, take a dip and get some sun while you're at it! If swimming isn't your thing, take a stroll on the beach or play some beach volleyball.

7. Stretch it out -- Give yourself a quick stretch in the morning to get your muscles a head start for the day.

8. Get some green -- No, not money, but vegetables. Order the small salad before your main meal to fill you up.

9. Breathe -- Nothing is more beautiful than some peace and quiet and peace of mind. Meditate... Find a relaxing spot and start deep breathing.

10. Have fun -- Enjoy your vacation. Laughing does burn calories, you know.

Posted by HoodiaPharm HungerAway :: 9:07 AM :: 0 comments

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Weight Loss Motivation

In case you didn't see the recent headlines, a national survey reveals that most women are more concerned with improving their physical appearance than avoiding serious disease. It really doesn't surprise me very much. The truth is that all of us want to look good. And you know what? There's nothing wrong with that!

As long as you are trying to lose weight by eating healthy and exercising, I don't think it matters if you have a somewhat superficial motivation for wanting to whip yourself into shape. I'll be honest with you. I have learned all about the serious health risks like diabetes and heart disease. I really do want to be healthy and live a long life. But it isn't the general goal of improving my health that has recently motivated me to start getting up at 5 a.m. and hit the gym before working. Besides, some of my outfits have been getting a little snug, and I have no intention of buying a new wardrobe.

There, I said it! The general goals of wanting to improve my health and practice what I preach here have had me rolling over and hitting the snooze button for months. The more immediate goal of wanting to blast away my unsightly belly has been getting me to the gym and onto the treadmill before the sun comes up. And you know what? That doesn't make me a bad person! It also doesn't make you a bad person for wanting to lose weight because you want to look good. Everyone deserves a little happiness.

Posted by HoodiaPharm HungerAway :: 8:33 AM :: 0 comments

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The Importance of the Hip Muscles

Currently, the number one injury that requires older adults to enter nursing homes is falling and breaking a hip. Want to live out your years on your terms? Then work the muscles of the hip with exercises like squats, lunges, pelvic thrusts at home and the adductor and abductor machines at the gym. Activity keeps joints supple and healthy; strong muscles and skills like balance and coordination from working out can help prevent falls.

If you really want to be hip, you should know about one of the more complex joints and muscle groups in your body. More than just something to rest your hands on, your hips work to keep you an active player in the game of life! After all, their primary function is to support the weight of the body in both static and dynamic postures — that means standing and running! Your hip region is made up of three main muscle groups, each with a different role to play.

Gluteals
The gluteals, or buttocks, are located on the back of the hips. This is the largest and strongest muscle set in the body, and its function is hip extension, or driving the upper legs backward. Activities that require this muscle group include walking, running, jumping, and climbing.

Adductors
The adductors are the muscles located throughout the inner thigh and are used during hip adduction, which means bringing your legs together.

Iliopsoas
The iliopsoas, or hip flexors, is a collective term for the primary muscles on the front of your hips. The main function of the iliopsoas is hip flexion, which means bringing your knees to your chest. The iliopsoas is sometimes considered to belong to the abdominal muscle group.

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

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Recipe of the Day

Dessert is usually the first thing to go when you're trying to slim down. But decadent doesn't have to be a diet killer. The combo of fresh fruits and low-fat dairy alternatives in this easy-to-make treat mean that dessert is here to stay —and it's wearing skinny jeans.

Quick Lemon Custard with Fresh Fruit Topping

Ingredients:

1 box (4 servings) instant sugar-free lemon pudding
1 1/2 cups cold 1% low-fat milk (or skim milk)
1 cup low fat vanilla yogurt
1 to 1 1/2 cups fresh fruit, sliced (or whole blackberries, raspberries, or blueberries)

Preparation:

1.Pour cold milk into mixing bowl. Sprinkle pudding powder over the top. Beat on medium- low speed, scraping sides at least once, for 2 minutes or until well blended.

2. Add yogurt and beat on medium-low briefly to blend.

3. Spoon evenly into 4 dessert dishes (about 1/2 cup each). Cover and refrigerate until ready to serve. Right before serving, top with fresh fruit.

Makes 4 servings.

Nutrition Information Per serving: 138 calories, 1.7 grams of fat (0.9 g saturated fat), 6 grams of protein, 25 grams of carbohydrates, 2 grams of fiber, 378 mg sodium.

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

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Thursday, May 29, 2008 Overtraining and Burnout

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 :: 11:11 AM :: 0 comments

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Heart Disease Facts

Heart disease kills more Americans than any other disease. It's a disease that doesn't discriminate -- in fact, women account for about 500,000 of those deaths yearly. Heart disease kills more women than the next seven causes of death combined.

Heart disease is mostly caused by preventable factors, which means you don't have to be a statistic. Although some things are not your fault -- ancestry, gender and age -- other factors including weight, environment, activity (or lack of it) and use of alcohol and tobacco are all up to you.


Love your heart. Respect your heart.

The American Heart Association recently presented new research on cardiovascular disease that looked at prevalence, cost, treatment and prevention.
Some highlights are:

1. In 2006, the estimated direct and indirect cost of cardiovascular disease was more than $250 billion.

2. Since 1900, cardiovascular disease has been the No. 1 killer in the United States every year but 1918. Nearly 2,600 Americans die of it each day, an average of one death every 34 seconds.

3. Coronary heart disease rates in women after menopause are two to three times those of women the same age before menopause.

4. This year, an estimated 700,000 Americans will have a new coronary attack. About 500,000 will have a recurrent attack.

5. There's been an explosive increase in the prevalence of obesity and Type 2 diabetes. Their related conditions -- hypertension, high cholesterol and circulatory problems -- also have increased.

Posted by HoodiaPharm HungerAway :: 10:33 AM :: 0 comments

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Learning To Slow Down

Are you so busy you barely have time to eat? Well, scarfing down meals won't help you meet your weight-loss goals. Eating too quickly is one of the leading causes of overeating.

It takes twenty minutes for your stomach to register the food you eat and send the "I'm full" message to your brain. If you are barreling through your meals in fifteen minutes, you are probably eating more than is necessary to satisfy your hunger. Force yourself to slow down. Good, healthy food is one of the true pleasure in our lives — savor and enjoy!

To slow down when eating, keep these tricks in mind.

If you're right-handed, eat with your left hand, and vice versa.

Cut your food into small pieces, and eat your meal one morsel at a time.

Make yourself put your silverware down in between bites.

Take a sip of a beverage in between bites. Water is always best.

I know these hints may sound silly, but they work. If you slow it down, you'll find that don't need that second helping

Posted by HoodiaPharm HungerAway :: 9:14 AM :: 0 comments

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Recipe of the Day

Grilled Roasted Vegetables w/Pineapple

Great roasted vegetables that I usually cook on the grill, but can be roasted in the oven as well. The pineapple adds a wonderful sweetness to the vegetables. This recipe is easily modified to include your favorite vegetables or spices.

Ingredients

1 C diced potato (peeled or unpeeled)
1 C chopped bell pepper (any color)
1 C chopped raw mushrooms
1 medium onion, chopped
1 C cherry tomatoes
1 can pineapple chunks in natural juices
3 tbsp olive oil
2 tsp chopped garlic
2 tsp dill weed
1 tsp celery salt or celery seed
1 1/2 tsp cayenne pepper (optional)
1 1/2 tsp garlic powder (optional)
1 1/2 tsp onion powder (optional)
salt (to taste)
pepper (to taste)

**Different vegetables and spices can be substituted based on preference and availablity**

Directions
Chop the vegetables into similar sized chunks. Place all ingredients in large bowl. Do not drain pineapple. Mix thoughly, then drain all liquids.
Grilled:
Option 1 -- place vegetables in grill-safe roasting pan and place on grill. Med high heat. Stir every 5-10 minutes until tender.
Option 2 -- place vegetables on heavy duty aluminum foil sprayed lightly with Pam. Fold aluminum foil into a sealed pouch and place on grill. Med heat. Turn over every 5 minutes for 20 - 25 minutes. (Is usually done by the time your meat is done)
Oven: Place vegetables in roasting pan. Bake at 350 degrees. Stir every 10 minutes unitl tender.

Number of Servings: 6

Posted by HoodiaPharm HungerAway :: 8:47 AM :: 0 comments

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Wednesday, May 28, 2008 Getting Through a Plateau

It happens to everybody trying to lose weight and get in shape. They eventually struggle to lose those last few pounds, or halfway through their program, they simply can’t lose any more weight. They've hit what fitness experts call a "plateau." But how do you overcome a plateau and get back on the right track?

First, you want to understand why plateaus crop up. Fitness experts say most dieters will experience their first plateaus after about six months, regardless of what type of program they’re following.

You experience a plateau when your metabolism—the rate at which your body burns calories for fuel to keep chugging along—gets adjusted to a lower level of calories and burns energy more slowly. When you strength train, you also may hit a plateau when your muscles feel they are no longer challenged by the weight you’re lifting.

Eating too much? Boredom?

Now, for those plateau-busting tips:

Determine the cause of the plateau. Could you possibly be eating more extra calories or exercising less than you really believe? Most people under-report the number of calories they eat because they don’t know how to measure such things accurately or they begin eating without knowing it.

Remind yourself why you want to reach your weight goal, such as keeping your cholesterol and blood pressure under control, or to just feel better about yourself. This will keep you motivated to continue exercising and eating right.

Don’t go overboard with weighing. If you are prone to retaining fluid, for example, premenstrual bloating or eating a salty meal can add two or three pounds. Weigh just once a week, and judge your success on how better your clothes fit and how you feel. Measuring your waist also is good, but keep in mind that you may need up to eight weeks to notice any changes.

Find a weight-loss support group, online fitness forum or somebody experiencing a plateau. Here, you can find encouragement to keep going and learn ways and secrets to get over the hump. Support groups and “exercise buddies” also keep you accountable and on track to ultimately reaching your goals.

Continue to keep track of what you eat. One sure-fire way of taking steps back in your weight-loss program is to forget about watching and chronicling what you eat. If you return to your old eating habits, the weight will come back—and you’re back to square one.

Refigure how many calories you’ll need to consume and burn off to get over the plateau. These new figures will give you a roadmap on what exercises you could take up and at what speed to do them. But don’t reduce your calories too much. Your body still needs many nutrients from food to function properly and restricting your calories too much or exercising too heavily will make your body start hoarding calories and fat to prevent starvation. 1,500 for men.

Make changes in your exercising. Generally speaking, aim for 30 minutes of moderate activity on most of the days of the week. Then, as you get more fit, increase the intensity and duration gradually. For instance, walk faster and farther, or lift more weights. Or try a new intense exercise, such as an aerobics class at your local Y. If you believe you need to increase the intensity, get help from a fitness pro on how to avoid injury and burnout.

Get rid of excess water. Many times, fluid retention causes plateaus, so cut back on your salt, drink more water, exercise, and eat more fruit, especially cantaloupe, honeydew, oranges, and bananas, all of which contain water-eliminating potassium.

Posted by HoodiaPharm HungerAway :: 6:23 AM :: 0 comments

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How To Get More Fruits and Veggies Into Your Diet

By following some simple tips, you can add more fruits and vegetables to your healthy eating regimen, even when you dine in restaurants. Eating foods rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases, as well as provide essential vitamins, minerals, and nutrients.

As far as weight loss is concerned, most fruits and vegetables are naturally low in fat and calories, and they'll fill you up. Add variety to your choices of fruits and vegetables, depending on what's in season and available.

The general guideline is five to nine servings of fruits and vegetables a day. So if you're wondering how to incorporate more fruits and veggies into your healthy eating, try these 10 tips:

• Start your day with 100-percent fruit or vegetable juice;

• Slice bananas or strawberries on top of your cereal;

• Eat a salad with lunch and an apple for an afternoon snack;

• Include a vegetable or two with dinner;

• Combine fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers;

• Keep fruits and veggies visible and easily accessible so they will tempt you.

• Buy ready-to-eat packaged fresh vegetables that are already cleaned;

• Snack on an apple or orange; a zip-lock bag packed with sweet cherries, grapes, dried dates, figs, prunes, raisings and apricots; carrot sticks; broccoli; or red, yellow and green peppers dipped in low-fat or non-fat salad dressing;

Posted by HoodiaPharm HungerAway :: 5:51 AM :: 0 comments

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Places You Can Walk Other Than The Treadmill

Firing up your imagination means you can find plenty of places other than on the treadmill or in the neighborhood park, to get in 30 minutes of walking to help you stay fit. Besides, a change of scenery may do you good.

What about these dozen places?

• Museum. Stroll through the galleries for plenty of visual stimulation. Here’s a plan: pass first through all the galleries and climb the steps or walk for a half-hour, then go back and revisit the art that caught your attention the first time through.

• Ballpark. Take in America’s pastime, but get out of your seat at the baseball game and walk around the stadium. Big-league stadiums are plenty large for a good, brisk walk, and many minor-league parks aren’t so small. Do the same during the colder months for football and in indoor areneas during hockey and basketball seasons.

• Zoo. Roar into a walk as you stroll by lions, tigers, and bears. Walk around the perimeter paths for 30 minutes, and then zig-zag through the zoo.

• Waterfront. What a more serene place to walk that the boardwalk at the ocean, a serene lakefront or meandering river.

• Animal shelter. Volunteer at your local animal shelter and get plenty of exercise walking and washing the dogs, and helping clean out their kennels.

• Trail. Go hiking in the woods or a wildlife preserve near your house. Possibly you could find a state or national park where different terrains will test your endurance.

• Main Street. When was the last time you were on Main Street in your town or city? Bet it’s been a long time. Find out what new shops or restaurants have opened since your last visit. You can surely get in 30 minutes of steady walking from one end of the street to the other, then back along the other side.

• Botanical garden. Find a gorgeous, serene botanical garden in your area. Walking through the quietness while admiring the flowers, shrubs and trees isn’t the only benefit; you’ll also do wonders clearing the cobwebs out of your head.

• Orchard. Plan an outing to a pick-your-own fruit orchard. Instead of taking the wagon ride to the trees, opt to walk.

• Golf Courses. The average walking distance for 18 holes of golf is approximately five miles, and burns approximately 420 calories without carrying clubs. Playing 2 ½ rounds of golf per week significantly improves aerobic performance and favorably affects fat reduction. Even if you don’t golf, offer to caddy.

• College campus. Most universities provide miles of walking paths, acres of rolling terrain and panoramic views. Don’t forget to stop by the stadium for a stroll or sprint on the rubberized track and for a few laps up and down the stairs.

• Bridge. You’ll get scenic views as well as subtle inclines that will give you a good workout. Warm up slowly with about five minutes of easy walking before you speed it up for the long haul. Of course, watch out for the traffic.

Posted by HoodiaPharm HungerAway :: 5:10 AM :: 0 comments

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Recipe of the Day

Pasta with Wild Mushrooms

Servings: 4
Preparation Time: 15 min.
Cooking Time: 20 min.

Ingredients:

1 bag porcini mushrooms
1 tsp. unsalted butter
1/2 tsp. shallots, minced
3 Tbs. cut sun-dried tomatoes, drained
1/2 cup evaporated skim milk
1/8 tsp. salt
tsp. white pepper
1/2 Lbs. fettuccine or other pasta
1 Tbs. grated Parmesan cheese
1 scallion, trimmed and cut diagonally into 0-1/4 inch slices

Cooking Directions:

Cover mushrooms with hot water in a bowl. Let stand 10 minutes. Drain, rinse and cut into 0-1/2 inch pieces. Melt butter in a heavy nonstick skillet over medium heat. Saute shallots 1 minute. Add mushrooms and tomatoes and continue to saute 3 minutes, stirring frequently. Stir in milk, salt, and white pepper. Bring to a boil. Reduce heat to low and simmer 10-15 minutes, or until volume is reduced by 1/4 . Meanwhile, cook fettuccine in boiling water until al dente. Drain and transfer to a large bowl. Pour sauce over pasta and toss. Sprinkle with Parmesan and scallions.

Per Serving: calories 259, fat 2.4g, calories from fat 8%, protein 10.7g, cholesterol 4.6mg, dietary fiber 1.9g

Posted by HoodiaPharm HungerAway :: 4:45 AM :: 0 comments

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Tuesday, May 27, 2008 Using Portion Control

Controlling the portions of food you eat is one of the major facets of your weight-management plan, assuming you want to drop weight and keep it off for years to come.

In restaurants, you always can ask for to-go boxes. But around your house is a different story, especially if you're also cooking for your family and just as concerned about their waistlines as you are about your own.

Have no fear, because you can use these tricks of the trade to make eating smaller portions at home much easier, especially when your refrigerator and pantry are full of food. Here are some of those tricks:


Cut back on the amount of food you fix if you find there are always leftovers. You'll face less temptation in the future.

Put leftovers, if there are any, immediately in the refrigerator or freezer for lunches and other meals later in the week.

Keep serving bowls off the table so you have to get up to get any second portions. You may not want to make the extra effort and will reconsider whether you want another slab of that meatloaf or dollop of mashed potatoes.

Start off with portions 10 to 25 percent smaller than usual. We are often satisfied with less than we think we need, studies show. You may find you can easily take smaller portions if you use a slightly smaller plate.

Wait just a few minutes before deciding to go back for seconds, if you're still hungry. You may be surprised at how often that perceived need for more food passes quickly away.

Eat more slowly, focusing on really tasting your food. You may find you're satisfied with smaller amounts.

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

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Smart Diet Tips

Don’t eat your favorite foods. Never snack between meals. Always avoid the scale. When it comes to losing weight, you’ve probably heard it all. But unfortunately, these popular diet tips are all tidbits of disinformation—common myths and misconceptions that could do more nutritional harm than good. Looking for tried-and-true weight-loss advice that really works? Read on as we reveal the seven smartest diet tips of all time.

1. Don’t Deprive Yourself. Eliminating favorite foods from your diet can actually have adverse effects on your diet goals. People who sacrifice their favorite treats often wind up eating several other foods to replace the ones they gave up because they didn’t feel satisfied. Most experts believe that it’s okay to eat virtually any food—the key is moderation. Treating yourself to an occasional reward can actually be a practical way to limit unhealthy splurges.

2. Eat Your Fruits and Veggies. Fruits and vegetables are perfect diet foods—loaded with fiber to help you feel full and packed with vitamins and nutrients to help prevent disease. But a study revealed that only 11 percent of U.S. adults are meeting the USDA guidelines for fruit and vegetable intake. Be sure to keep both fresh and frozen produce on hand, for a healthy side dish or a quick snack.

3. Leave It to the Pros. Rather than try to arbitrarily figure out what’s going to work for you, check in with those who know for sure. For example, a nutritionist or registered dietician will be able to set you up with an easy-to-follow eating regimen, while a personal trainer can design a strength-training program around your individual needs. Worried about these expenses burning a hole in your pocket? Consider consulting students in a nutrition program at your local college, or meet with a trainer once or twice, just to get motivated.

4. Don’t Compare Yourself With Others. Everybody is different, and so it stands to reason that everyone will lose weight differently. When you start comparing yourself to your coworker who has managed to lose twice as much weight as you or your best friend who hasn’t gained a pound since high school, you’re only going to get discouraged. The key is to keep your goal in sight, and make healthy choices to meet it.

5. Have a Snack. It’s often said that you shouldn’t eat between meals, but diet experts disagree. Most research suggests that eating six small meals a day, as opposed to three large ones, helps to maintain energy and keeps blood-sugar levels from plummeting. What’s more nibbling throughout the day helps to jump-start your metabolism, allowing your body to process calories more efficiently.

6. Weigh In. While diet experts once advised against weighing yourself on a daily basis, it has been proven that weighing yourself every day on the same scale can help people to lose weight and keep it off. Experts attribute the scale’s effectiveness to the fact that people can catch small changes as they occur and take measures to correct any weight gain immediately.

7. Stick With It. Remember, losing weight takes time. There’s no magic pill, no secret formula, and no special exercise routine that will make your body shed extra weight any faster than eating less and moving more. And experts agree that losing weight is a gradual process—about a pound or two per week is considered healthy. As you near your goal weight, though, you may find yourself losing just one pound a week or even hitting a plateau. But if you stick with it long enough, results will come.

Posted by HoodiaPharm HungerAway :: 4:47 AM :: 0 comments

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The Benefits of Walking

Your sneakers are laced up, the dog is pulling at the leash, and the sun is shining. You’re ready for your daily walk, and a growing body of research shows that walking is good for your body in more ways than one.

Regular exercise can reduce the risk of conditions such as heart disease or diabetes, help to maintain a healthy weight, build bone strength, and boost your immune system. It’s also good for your mood, helps strengthen your heart, and can keep your brain sharp. What’s more, several new studies show that exercise can help control high blood pressure, boost levels of good cholesterol, and ward off diseases such as Parkinson’s. Even 10 minutes of walking every day is beneficial, according to researchers at Louisiana State University.

A study showed that participants who completed three 60-minute exercise sessions per week for four months had lower blood pressure readings. It is revealed that regular exercise increased high-density lipoprotein (HDL), or so-called good cholesterol. And researchers recently revealed that people with a lower risk of Parkinson’s disease were engaging in moderate to vigorous exercise two to three times per week.

But the best news found that even 10 minutes a day of regular exercise can improve your cardiovascular health. This is great news for couch potatoes and for the elderly.

The calories burned are very real - A 140- to 150-pound person walking at 2 mph will burn 160 to 170 calories per hour, while that same person walking at 3.5 mph will burn about 245 calories.

It is important that you start out slow and build up to longer distances or faster walking times. New walkers might aim for three 15-minute sessions per week, with the goal of walking for 30 minutes, five days a week. During your walks, you should be walking briskly, but be able to maintain a conversation. If you can't catch your breath, slow it down. If you’re not working up a light sweat, you may need to increase your pace.

Walking 12 miles a week, or about 30 minutes on most days of the week, is probably enough to prevent weight gain in most people.

Before starting a new exercise program, check with your doctor, especially if you haven’t been exercising regularly. Take time to warm up and cool down after your walk, wear proper footwear, dress for the weather, and never increase mileage more than 10 percent per week.

In addition, all walkers can benefit from including a weight-lifting or strength-training program on alternative days to achieve overall fitness.

Posted by HoodiaPharm HungerAway :: 4:12 AM :: 0 comments

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Recipe of the Day

Ginger-Dijon Glazed Pork Tenderloin

Serve this white-meat favorite with grilled vegetables such as asparagus, zucchini, and bell peppers for a healthy meal.

Prep time: 10 minutes
Cook time: 35 minutes
Makes 4 servings

1 1/2 tablespoons Dijon mustard
1 tablespoon reduced-fat sour cream
1 teaspoon grated fresh ginger
1/4 teaspoon dried thyme
Salt
1 1/2 pounds pork loin
1 large garlic clove, thinly sliced
1 1/2 teaspoons extra-virgin olive oil
Freshly ground black pepper

Heat the oven to 450 degrees.

In a small bowl, stir together mustard, sour cream, ginger, thyme, and a pinch of salt - set aside.

Make several 1/4-inch slits in pork loin. Slip garlic into slits. Brush loin with olive oil and season with salt and pepper.

Heat a large cast-iron or other ovenproof skillet over high heat. Add pork loin and brown on all sides, about 5 minutes. Remove the pan from heat.

Spread mustard mixture over pork, then transfer the skillet to the oven and cook until a meat thermometer inserted into center of pork registers 150 degrees, about 30minutes. Remove the pan from the oven and transfer the pork to a cutting board; loosely cover with foil and let rest for 5 minutes before slicing. Serve warm or at room temperature.

Nutritional information:

Per serving: 267 calories, 11 g fat, 3 g saturated fat, 38 g protein, 2 g carbohydrate, 0 fiber, 327 mg sodium

Posted by HoodiaPharm HungerAway :: 3:34 AM :: 0 comments

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Friday, May 23, 2008 Tips To Weight Loss

Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.

1. Never leave home “starving.” Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.

2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.

3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.

4. Don't eat in front of the TV. Watching the boob tube — instead of watching your plate — lulls you into overeating. Also avoid being tempted by food and snack commercials.

5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.

6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.

7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won't overeat.

8. Take time to taste your food. Don't gobble food down! Rushing through your meals doesn't give your brain the time that it needs to signal your body that you are full.

9. When dining out, request sauces and low-calorie dressings on the side.

10. There is no law that requires you to finish everything on your plate.

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

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Foods That Work For You

Red meat

Lean red meat especially sirloin is a great choice for women who are trying to shed pounds. It is an excellent source of protein. Also, as protein takes longer to digest, it can reduce hunger and help lose weight.

Sirloin tip, T-bone, or strip steaks are the best choices for steaks.

Beefs labeled as '97 percent lean' or 'extralean' are the best choice as they contain less than five grams of fat per serving.

Beefs labeled as 'Prime' should be avoided because of their high fat content.

Portion size is also an important factor, no matter how lean the meat is. A three-ounce serving is considered enough.

Ice cream
Researchers believe women who have at least one serving of full-fat dairy products a day gain less weight than women who do not.

Dairy products should be added to the regular daily diet. Having a little cheese, ice cream, or a glass of milk each day is not only recommended for weight loss but also for obtaining calcium, vitamin D and linoleic acid.

Full-fat dairy products contain saturated fat, so low-fat or skim products are recommended.

Eggs

A study has shown overweight women who eat egg breakfasts lose twice as much weight as women who start their days with bagels.

The protein in eggs increases satiety, decreases hunger and helps women lower their daily calorie intake.

Having scrambled eggs for breakfast and soft-boiled eggs with spinach salad for lunch can be a good choice. An omelet of two to three egg whites is also low on calorie.

Eggs should be prepared with cooking spray instead of butter. Cheese should not be added to the diet.

Pizza

Mozzarella, whole-wheat varieties or veggie pizzas with pepper, artichoke, and broccoli can help weight loss.

Additional oil, fat and extra cheese should be avoided. In other words, deep-dish pies or those loaded with sausage and pepperoni should not be consumed.

Posted by HoodiaPharm HungerAway :: 7:54 AM :: 0 comments

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Baked Chips Vs. Regular Chips

Food manufacturers know eating healthier is tops on many people's list. In response, they've developed tons of better snack options for us to buy. But before you pat yourself on the back for reaching for baked chips over regular, have a look at the "savings" per one ounce serving:

Potato Chips Regular: 150 calories, 10 grams of fat Baked: 110 calories, 1.5 grams of fat
Crunchy cheese curls Regular: 160 calories, 10 grams of fat Baked: 130 calories, 5 grams of fat
Nacho corn chips Regular: 140 calories, 8 grams of fat Baked: 120 calories, 3.5 grams of fat

As you can see, baked is a lot better when it comes to the amount of fat, but not really all that different when it comes to calories. Bottom line, don't make the mistake of thinking you can eat more because they're baked. Serving size still matters. Can't eat just one ounce? Look for single-serving packages so you know when it's time to stop.

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

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Recipe of the Day

Eggless Egg Salad Sandwiches Recipe

This recipe serves: 1
Preparation time: 15 minutes

Ingredients

3 ounces tofu
Salt and pepper to taste
Pinch of turmeric
1 tablespoon mustard
2 tablespoons pickle relish
1 tablespoon light mayonnaise
2 slices multi-grain bread

Cooking Instructions

1. Mix together tofu and the remaining 5 ingredients and spread on the bread. Cut in half and serve.

Nutrition Facts

Serving Size: 1 sandwich
Calories 217
Protein 11 g
Total Carbohydrate 37 g
Dietary Fiber 7 g
Sodium 821 mg
Total Fat 8 g
Saturated Fat 2 g

Posted by HoodiaPharm HungerAway :: 6:49 AM :: 0 comments

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Thursday, May 22, 2008 The Reality of Calories

Are you unhappy with your weight? Have you ever looked in the mirror and asked, "How did this happen?"?

Well, the explanation sounds deceptively simple: If we take in more calories than we need on a daily basis, the excess calories turn into extra weight.

Think of food as fuel and your body as a car. Food is the energy our bodies "run" on. Overeating is like over-fueling; any excess fuel you don't "run on" turns into fat. Thus, the cycle of weight gain begins. Because of this basic principle (calories consumed versus calories spent), the cause of weight loss is just as straightforward as the explanation of weight gain. If you consume fewer calories than you burn, you will lose weight.

Believe it or not, this is the basis of every weight loss diet. Whether you follow a low-fat or low-carbohydrate/high protein diet or you reduce portion sizes, these are all varied means to the same end: fewer calories consumed.

Keep in mind that there are some of the factors that contribute to obesity that you have little - if any - control over, the chief one being genetics. Research has shown that heredity may be the cause of up to a 30 percent increase of body weight.
Other uncontrollable influences include weight gain due to side effects from medication, extreme inactivity due to medical problems, and thyroid/metabolic conditions. The good news is, controlling caloric intake will lead to weight loss despite most contributing factors.

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

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5 Portion Control Secrets

Getting into the habit of controlling your portion sizes isn't as hard as you might think. It all comes down to finding ways to cut calories while continuing to eat the foods you enjoy. So here are five ways to cut back on super-sized servings and pare down your portions.

Meet yourself half-way.
You can cut the calories of your favorite foods by 50% without changing anything about them -- just eat half. For example, if you usually eat a deli sandwich at lunch, eat half it, but replace your chips with carrot sticks. Still hungry? Before you reach for the rest of your sandwich, munch on a piece of fruit. Produce takes longer to eat and digest than other foods, which means you'll have more time to notice you're getting full. Plus, the added fiber in both the carrots and fruit will help you feel more satisfied, for much longer, than chips would have.

When you are dining at a restaurant, ask the waiter for a take-out container as soon as he gets your order. Put half of your meal in the box as soon as it arrives. Try to eat slowly and enjoy the conversation and the restaurant's ambiance. Remember, it takes about 20 minutes to start to feel full, so eating at a slower pace will prevent you from overeating. You can always take some of the food back out of the carton at the restaurant if you're still truly hungry, but chances are you won't want to.

Downsize your dinner.
If heating up leftovers the next day isn't your cup of tea, find out if your eatery offers lunch-sized portions of their dishes. These are almost always significantly smaller than full-sized dinner entrees, so don't be afraid to ask if you can purchase the lunch entree at dinner time.

If that's not an option, ask to order from the children's menu ... practicing this portion control pointer will save your waistline some inches and your wallet some bucks.

Resist the "upsize" offer.
As we all know, fast food portions are already oversized, so there's no need to add insult to injury by upgrading your meal. No matter how much of a "better deal" it may seem, don't be tempted. In fact, steering clear of "meal deals" altogether is very wise. You're much better off ordering a grilled chicken sandwich, or even a regular hamburger (hold the mayo on both), along with a side salad, than ordering a combo that comes with a silo-sized soda, too.

Kids meals are a good alternative at fast food restaurants; they contain what were considered normal-sized portions for us grown-ups a few decades ago.

Good portions come in small packages.
If you find your will power is overpowered by a full bag of potato chips sitting in the pantry, don't buy the large bags. Get the individual lunch-sized bags one at a time. (Just don't buy the 12-bag assortment box of chips if you think you'll be tempted to finish off the entire box in a sitting. Mini bags of chips are three for $1 at my grocer, so that is exactly what I limit myself to.)

If you're budget-minded, go ahead and buy the full-size bag and divvy out the chips into single serving zipper bags as soon as you get them home; you'll still be much more likely to keep yourself in check than if you were eating from the bag.

Size up servings.
Just how many of those chips are in a serving? Check the nutrition label to find out -- you may be surprised at how small an actual serving looks compared to what you usually eat. Learn what a serving is of your favorite snacks; start by measuring them out the next few times you eat them. Once you get into the habit of seeing how much a serving really looks like, you'll eventually be able to "eyeball" servings and know how much is too much.

Posted by HoodiaPharm HungerAway :: 7:52 AM :: 0 comments

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Defining Exercise

One of the most important aspects of motivating yourself to get moving is to understand how exercise benefits your body and your life. Aside from the benefit of burning calories to help you lose weight, exercise can make a vast difference in the condition of your body and your organs, which can make the requirements of everyday life easier and less likely to cause fatigue or pain.
First, consider how regular exercise can benefit heart health. Just getting regular, moderate exercise can reduce your risk of developing heart disease, plus, exercise makes the heart itself stronger, and more efficient. Here's how:

Your heart pumps blood through your vascular system (veins and arteries). Your lungs extract oxygen from air and send it to your blood where it is distributed throughout your entire body. The stronger your heart is, the more easily it pumps more blood throughout your entire body. If your heart is weak, it has to work harder to provide you with fresh blood and oxygen.

To improve the strength of your heart, you need to do aerobic exercise. Since aerobic exercise makes you breathe more heavily than you normally do, it trains your heart to pump blood more efficiently throughout your entire body. You breathe more heavily during aerobic exercise because your body is moving faster than usual and therefore, using oxygen more rapidly, and in greater amounts. The oxygen is then delivered more deeply in the body.

An activity is considered aerobic if it has the following characteristics: You are required to move your limbs at the same time, you use your larger muscle groups, such as those in your legs, and you perform the activity for at least 20 continuous minutes. Aerobic activity must also be performed at an intensity level that causes your heart and lungs to work harder than usual and is typically rhythmic and/or repetitive. So, for example, splashing in a pool is not an aerobic activity, but swimming in a multiple-lap race is.

Posted by HoodiaPharm HungerAway :: 7:20 AM :: 0 comments

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Recipe of the Day

Raspberry-Almond Tart

Prep Time:25 min
Start to Finish:1 hr 5 min
makes:8 servings

CRUST
2/3 cup old-fashioned or quick-cooking rolled oats
1/2 cup whole grain pastry flour
1 tablespoon sugar
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
2 tablespoons canola or soybean oil
2 to 3 tablespoons Original plain fat-free yogurt
1/3 cup mini semisweet chocolate chips, if desired

FILLING
1/4 cup organic raspberry fruit spread
3/4 teaspoon almond extract
2 1/2 cups raspberries
2 tablespoons sliced almonds

1. Heat oven to 375°F. Coat baking sheet with cooking spray.
2. In medium bowl, combine oats, flour, sugar, cinnamon, and baking soda. Stir in oil and 2 tablespoons yogurt to make a soft, slightly sticky dough. If dough is too stiff, add remaining 1 tablespoon yogurt.
3. Place dough on prepared baking sheet and, using lightly oiled hands, pat evenly into a 10-inch circle. Place a 9-inch cake pan right side up on dough and trace around bottom of pan with sharp knife, being careful only to score surface of dough. With fingers, push up and pinch dough around outside of pan to make a 9-inch crust with a 1/4-inch rim. Remove cake pan. Bake 12 minutes on baking sheet. Scatter chocolate chips evenly over surface of crust and bake until chocolate melts and crust is firm and golden, 3 to 4 minutes more. Remove from oven and spread chocolate over crust to make an even layer. Set aside to cool.
4. In small, microwaveable bowl, combine fruit spread and almond extract. Microwave on High for 10 to 15 seconds, or until melted. Brush a generous tablespoon evenly over crust. Arrange raspberries evenly over crust. Brush remaining spread evenly over berries, making sure to get some of the spread between berries to secure them. Sprinkle with almonds.
5. Refrigerate at least 30 minutes, or until spread has jelled.

Nutritional Information

1 Serving: Calories 150 (Calories from Fat 45); Total Fat 5g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 45mg; Total Carbohydrate 23g (Dietary Fiber 5g, Sugars 9g); Protein 3g

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

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Wednesday, May 21, 2008 Interval Training

Want more bang for your exercise buck? Interval cardio training is an awesome addition to any strength-training routine because it burns a ton of calories, works the cardiovascular system, and builds muscle. It's all about doing short amounts of cardio with an intense amount of effort. You should do in between your weight-training exercises if you really want to maximize your workout. Here are two interval cardio moves to get you started:

Mountain Climbers
Start in a plank position with your feet hip-width apart. Bend your right knee and with a springing movement, bring your right thigh under the right side of your torso. Quickly spring back out to the starting position while jumping your left knee in toward your torso. Keep your pace as fast as possible while doing mountain climbers. Besides being a cardiovascular exercise, this move trains the chest, shoulders, lower abs, and transverse abs.

Squat Thrusts
Start in a plank position with your feet hip-width apart. Bend your knees and jump both feet forward simultaneously to your hands so that you're in a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position, and repeat. Make sure to keep your abs tight and don't let your lower back sag or drop.

Remember, "interval" is the key word here. These exercises are demanding, so warm up before doing them. These are meant for 30-second to five-minute bursts, not half-hour sessions.

Posted by HoodiaPharm HungerAway :: 9:54 AM :: 0 comments

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The Truth About Lattes

Do you know what's lurking in your morning pick-me-up? Besides that gotta-have-it jolt of caffeine, if a 16-ounce caffe mocha is your poison, you could be ingesting 400 calories before you even get to the office. Some coffee drinks may surprise you with the amount of sugar they're packing. There are eight teaspoons of sugar in a 16-ounce syrup-flavored latte. EIGHT. Drink two of these each day, and you've spent one-third of your daily calorie budget! Try these tips to downsize the calories, fat and sugar in your coffee drinks.

1. Ask for skim instead of whole milk and save 50 calories in most 16-ounce drinks.

2. Downsize to the smallest cup available. Cutting back from a 20-ounce to a 12-ounce cuts 100 calories.

3. Avoid whipped cream -- it tacks on 80 to 130 additional calories depending on the size and type of drink you order.

4. Keep it simple. Your best choice is a 16-ounce caffe Americano. It has only 15 calories and no sugar.

Posted by HoodiaPharm HungerAway :: 5:46 AM :: 0 comments

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5 Tips For The New You

Looking for more ways to become a healthier you? Here are 10 great ideas you can use any day, every day.

1. Drink a glass of water. Water is an essential nutrient for life. But beyond that, you just plain feel better when you’re well-hydrated. More energy, brighter eyes, healthy skin and a decreased chance of headaches are just a few of the benefits you’ll glean from drinking up!

2. Go for a walk. There’s nothing like a nice, brisk walk to relieve stress, give you a boost of energy and get the brain cells working again!

3. Call a friend. Do you have a friend who you know is going through some tough times? Why not zip off a quick note or give her a call and offer encouragement to her. She won’t be the only one who feels better!

4. Journal. Keeping a diary or journal has been shown to be a stress reliever. Seeing a quandary on paper can also help you uncover concrete solutions to it. Take a moment to write down a problem you’ve been encountering and get ready to resolve it!

5. Soak your feet. Your feet literally carry you throughout your day. Do something kind for them. Kick your shoes off and give them a good rub down. If you can, take a few minutes to soak them. Cover the bottom of a basin with marbles, fill the basin with warm water and sprinkle in some Epsom salts and a few drops of your favorite essential oil. While soaking, glide your feet over the marbles for a mini-massage. After you’ve soaked your feet, slather on a rich re-hydrating cream.

Posted by HoodiaPharm HungerAway :: 5:24 AM :: 0 comments

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Recipe of the Day

Quinoa with Spinach and Feta Cheese

Quinoa is similar to brown rice, with a higher protein content. This is a delicious side dish or light meal.

20 Minutes to Prepare and Cook

Ingredients

1/2 cup uncooked quinoa
1 tsp. extra virgin olive oil
2 cloves garlic, sliced very thin
1 cup fresh spinach
1 ounce feta cheese

Directions

Rinse the quinoa in a strainer. (Use a sifter if you don't have a strainer that's small enough.) In a small saucepan, add the quinoa and 1 cup of water. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.

Meanwhile, heat a skillet over medium heat and add the olive oil and garlic. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary). When the quinoa is done cooking, add it to the skillet along with the spinach. Stir it together until the spinach wilts. Add the crumbled feta cheese and stir to combine. Makes 2 servings.

Number of Servings: 2

Posted by HoodiaPharm HungerAway :: 4:42 AM :: 0 comments

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Tuesday, May 20, 2008 Green Tea For Health

People have been drinking green tea for centuries. In fact, Buddhist monks began consuming it regularly due to its medicinal powers as a beverage. Recent research has supported their early claims, as more and more benefits have been found.

There actually is a difference between green tea and the two other varieties: black and oolong. In fact, green and black teas actually come from the same plant. Green tea is the only one that is not fermented though, so it keeps a lot of the antioxidants that are usually lost in processing the other two types. When prepared, green tea leaves are steamed or baked when still fresh, therefore retaining their natural green color.

Researchers have discovered green tea is loaded with antioxidants, specifically polyphenols. This type helps to fight against free radicals. Free radical molecules cause “bad” cholesterol to form plaque on the inside walls of the body’s arteries. Polyphenols are said to stop this, as well as to relax blood vessels. Therefore, green tea is also effective in reducing the risk of heart disease and high blood pressure.

Additionally, many people feel these antioxidants help to slow down the aging process, as well as boost the immune system. Furthermore, recent research from Case Western University has found drinking green tea regularly can prevent or reduce the severity of rheumatoid arthritis. Lastly, green tea has been found to fight the ever-raging battle against cancer. It has been found, for example, that men who drink green tea on a daily basis reduce the risk of prostate cancer by two-thirds.

Just like “regular” tea, green tea is brewed. It can be served hot or iced, before, during, or after a meal. It is a great replacement to coffee in the morning, as it has much less caffeine per cup. Or, use it as a great after-meal counterpart to dessert.

Posted by HoodiaPharm HungerAway :: 9:48 AM :: 0 comments

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Why You Need Flaxseed in your Diet

Flaxseed has been a part of human and animal diets for thousands of years. Even in the days of Hippocrates, flaxseed was eaten for its health benefits. Recently, however, flaxseed has gained popularity among health-conscious Americans. Despite the hype surrounding this little seed, a lot of people have never heard of it. It may not exactly be a wonder food, but flaxseed certainly has nutritional benefits.

Flaxseeds contain the following nutrients:

Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.

Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3's, which are also found in fish. Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!

Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.

Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can't make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to vegetarian diets.

One tablespoon of flaxseed contains:

35 to 40 calories
1.6 grams of protein
2.8 grams of carbohydrate
2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)
2.5 to 8 grams of fiber
3 milligrams of sodium

Research shows that flaxseed may have the ability to:

Prevent cancer and reduce tumor growth in the breasts, prostate and colon
Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
Regulate bowel functions and prevent constipation
Relieve breast pain related to a woman’s hormonal cycle
Help improve blood glucose control in diabetics
Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma

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

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Garden Your Way To Fitness

It’s true: Your humble garden and lawn can allow you to squeeze exercise into your busy schedule and possibly help you shed pounds and tone muscles.

Before we started sitting at desks all day to do our work, we were always outside working, growing our food, just living our lives and staying fit from all the physical activity we’d have in the course of a day. Gardening brings us back to an enjoyable type of work that’s also exercise.

Plus, when you’re tilling earth, you’re not pounding your knees running on pavement, grinding a bike up a big hill, or enclosing yourself inside a gym. If you like the activity, you’re more likely to keep engaged and continue doing it.

And because there are almost as many gardening activities as there are varieties of marigolds, you can easily match your exercise needs to your green thumb. For example, pushing a lawn mower can be a good cardiovascular workout; you can burn about 375 calories an hour moving at a good pace.

To plant the seeds of a workout when you garden, follow these five tips:

1. Warm up. Before you dig in, limber up your muscles by first walking around your yard for 10 to 15 minutes. Use the walking time to think about what you’ll need to do while gardening. After the walking warm-up, take a couple of minutes to stretch. Reach up with both arms, bend over, and stretch your legs. You’ll be less likely to pull muscles and have aches and pains the next day with such a warm-up.

2. Vary tasks. Some gardening chores may involve repetitive motion, such as pulling weeds. To avoid straining your muscles and ligaments, vary your gardening activities from session to session. For example, if you’re weeding on Tuesday, don’t weed again the next time you’re gardening. Instead, focus on watering or other work in which you use your leg muscles.

3. Lift safely. Bend from your knees, not with your back, while lifting those bags of mulch or moving rocks. And when shoveling, don’t dig up too much in one scoop. It also helps avoid back injuries to keep the loads closer to your body.

4. Ease into the season. With spring blossoms comes an enthusiasm to dive back into the dirt and quickly revitalize your greenery. But gardening is like a sport: You don’t run a marathon immediately after a winter exercise lull, and you should pace your gardening as well. Work an hour, then take a water break. If you’re beginning to feel sore, come back another day. In the first month, about two hours at a time may be the max for working in your garden.

5. Target your workouts. For arm strength, think pruning and using hand saws and clippers. To strengthen your back, schedule weeding. Build leg strength by lifting stones or bags of soil or fertilizer, and planting trees and shrubs. Make it a goal to garden three to four times a week, ideally a mix of cardio and strength, giving muscles a break from gardening session to session.

Posted by HoodiaPharm HungerAway :: 8:51 AM :: 0 comments

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Recipe of the Day

Chicken with Apples and Cider Sauce Recipe

This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 20 minutes

Ingredients

1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley

Cooking Instructions

1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.
4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutrition Facts

Serving size: 1 chicken breast
Calories 314
Total Fat 7 g
Saturated Fat 1 g
Protein 35 g
Total Carbohydrate 27 g
Dietary Fiber 3 g
Sodium 209 mg

Posted by HoodiaPharm HungerAway :: 5:36 AM :: 0 comments

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Monday, May 19, 2008 Super Foods For A Super You

These foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

Include them often when planning your meals and snacks.

Vegetables
Red, yellow, and orange peppers
Mushrooms
Romaine Lettuce
Carrots, baby and regular
Kale and other greens
Garlic
Onions
Broccoli
Cauliflower
Sweet potatoes
Spinach
Green onions
Winter squash
Cabbage
Beets
Tomatoes

Fruits
Apples
Red grapefruit
Melons, any kind
Dried apricots
Red grapes
Prunes
Oranges
Berries, any kind

Dairy
Skim or 1% milk
Low fat yogurt with active cultures
Low fat cottage cheese

Meats and Seafood
Fresh fish, unbreaded
Salmon, canned or fresh
Tuna, canned or fresh
Lean, fresh beef, poultry or pork
Eggs
Soup beans, caned or dried
Veggie burgers
Nuts and seeds

Grains
100% whole wheat bread, bagels, pitas
Whole wheat pasta
Cornmeal
Millet
Bulgur
Brown rice
Whole wheat pancake mix
Oatmeal
Shredded Wheat
Dry cereal with >3 grams fiber
Low fat Triscuit crackers
Wasa fiber rye crackers

Miscellaneous
Extra virgin olive oil
Black olives
Dark (not milk) chocolate
Green tea
Salsa
Calcium-fortified juice

Posted by HoodiaPharm HungerAway :: 6:01 AM :: 0 comments

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The Right Way To Do Cardio

Do you spend long hours doing the same cardio routine only to reach the end of the week with no results? Don't be a cardio slave - learn to master your program. To get the most benefit from your workouts, train at various intensities to challenge your body and avoid boredom.

Aerobic exercise is a foundation of any fitness program. It helps to improve the physique and lower blood pressure, stress and even the risk for some types of cancer. It is the primary way to improve cardio-respiratory fitness because it makes the heart and lungs stronger.

If you are doing the same workout time after time, your system adapts quite easily. The cardiovascular system is like any other muscle that works with the overload principle. The key is to ask it to do just a little bit more than it is accustomed to - in effect, imposing new demands.

To keep from adapting to one routine, add variety by performing the following workouts, each one designed for a specific goal. Begin each of these sessions with a five-minute warm-up and end with a five-minute cool-down. Follow the workout with stretching.

Combine your cardio workouts with resistance training and a sound nutrition plan, and you'll push through plateaus, beat boredom and blast fat!

Ease Up or Step It Up. If the suggested intensity feels like you're working too hard, slow down and use the lower end of the target heart zones. If the intensity seems too easy, kick up the speed or pump the arms to kick it up a notch to the higher ends of the target heart zones.

To find your Target Heart Rate, use this formula:

First, find you Maximum Heart Rate (220 - your age = MHR). Multiply MHR by the Target Heart Rate percentage you're trying to achieve (MHR x .65% to .85% = Target Heart Rate Range). Use this simple formula to calculate your Target Heart Rate for the following cardio routines!

Posted by HoodiaPharm HungerAway :: 4:59 AM :: 0 comments

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Recipe of the Day

Broiled Mango

Broiling fruit brings out its inherent sweetness. A squeeze of tart lime juice balances it out. To cut a mango, slice both ends of the fruit off, and set it upright to remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Next, turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Last, cut the fruit into the desired shape.

Serves: 2
Preparation time: 20 minutes

Ingredients

1 mango, peeled and sliced
Lime wedges

Preparation

1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes.

3. Squeeze lime wedges over the broiled mango and serve.

Nutrition Facts
Per serving:
69 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
18 g carbohydrate
1 g protein
2 g fiber
2 mg sodium
167 mg potassium

Posted by HoodiaPharm HungerAway :: 4:32 AM :: 0 comments

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Friday, May 16, 2008 Motivation For Exercise

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, you are running out of fuel. 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
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 M