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.
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 ::
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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 ::
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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 ::
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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.
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 ::
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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 ::
11:11 AM ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.
1. Never leave home “starving.” Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.
2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.
3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.
4. Don't eat in front of the TV. Watching the boob tube — instead of watching your plate — lulls you into overeating. Also avoid being tempted by food and snack commercials.
5. Make it a rule in your house to confine your meals to the dining room or kitchen table! Never eat standing up! This leads to mindless snacking.
6. Think before you drink. Alcohol adds lots of calories, but no nutrients. Also, it weakens your willpower to avoid the wrong food choices. Hangovers can cause wicked cravings for fatty or high carbohydrate foods that can sabotage any attempt at weight loss.
7. Fill up on soup first. Begin every meal with non-cream hot soup; it forces you to eat slowly and fills you up so you won't overeat.
8. Take time to taste your food. Don't gobble food down! Rushing through your meals doesn't give your brain the time that it needs to signal your body that you are full.
9. When dining out, request sauces and low-calorie dressings on the side.
10. There is no law that requires you to finish everything on your plate.
Posted by HoodiaPharm HungerAway ::
8:36 AM ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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
Miscellaneous Extra virgin olive oil Black olives Dark (not milk) chocolate Green tea Salsa Calcium-fortified juice
Posted by HoodiaPharm HungerAway ::
6:01 AM ::
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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 ::
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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 ::
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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 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 ::
8:54 AM ::
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Sunday brunch doesn't have to hit your diet panic button. If you're going out with the girls, take the sensible approach: moderate your intake of things like breads, booze and creamy sauces. Ask for the egg-white omelet or the fresh fruit. Or, host your own Sunday brunch and serve Garlicky Tomatoes With Ricotta and Arugula on Multigrain Toast
1 tablespoon olive oil 1 tablespoon minced garlic Salt and ground black pepper to taste 4 plum tomatoes, quartered lengthwise 1/2 cup nonfat ricotta cheese 1/2 teaspoon grated lemon peel 4 slices multigrain bread, toasted until crisp 3/4 cup fresh arugula, coarsely chopped Preheat the broiler.
Whisk olive oil, minced garlic, salt and pepper in a medium bowl. Add tomatoes and toss to coat. Place tomatoes, cut side up, on a baking sheet and broil until tender and beginning to brown, about 5 minutes.
Stir ricotta, lemon zest, salt and pepper in same bowl. Spoon mixture over toast, then top with arugula. Cut the toasts in half and arrange roasted tomatoes on top.
Nutrition score per serving (2 toast halves): 150 calories, 5 grams of fat (1 g saturated), 8 grams of protein, 20 grams of carbohydrates, 3 grams of fiber.
Posted by HoodiaPharm HungerAway ::
6:19 AM ::
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Broccoli with Breadcrumbs Servings: 4 Preparation Time: 10 min. Cooking Time: 15 min.
Ingredients: 1 Lbs. broccoli florets\cooked 2 tsp. unsalted butter 1/2 cup seasoned breadcrumbs 2 Tbs. parsley, finely chopped This Recipe is considered: Low Calorie Low Cholesterol
Cooking Directions: Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until bright green and tender. Drain and transfer to a serving dish. Keep warm. Melt butter in a heavy nonstick skillet over medium heat. Add breadcrumbs and stir until butter is absorbed. Sprinkle broccoli with breadcrumbs and parsley. Toss lightly.
Per Serving: calories 104, fat 3.3g, calories from fat 28%, protein 5.6g, cholesterol 5.5mg, dietary fiber 4.0g
Posted by HoodiaPharm HungerAway ::
5:49 AM ::
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Ever try to squeeze your foot into a shoe that's one size too small just because you love the style? Doesn't work, does it? Well, maybe you can cram your feet into those shoes for the sake of a special evening, but you can't wear them all the time. They're just too uncomfortable!
Starving yourself with the goal of creating a physique that's contrary to your natural body type is a similar thing. You might get there for month or two, but eventually your body will rebel.
Ultimately, there are three basic body types. It's important to understand your shape and know what you can and can't expect. Which one best describes you?
The apple shape. The apple tends to store fat in his or her upper body, so if a person is carrying extra weight, it is usually around the belly. Fat stored in the upper body can lead to heart disease, so it is important for apples to be health conscious. Apples have evolved to store fat in this way to adapt to long periods of famine.
The pear shape. Pears hold the majority of their fat in the lower body: hips, buttocks, saddlebags. Pears are mostly women. This shape has evolved because fat stored in these areas aids in fertility and breast-feeding. This type of fat is not as much of a health risk as abdominal fat, but it is harder to lose.
The proportioned shape. Lucky proportionates have fat cells distributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.
Posted by HoodiaPharm HungerAway ::
9:52 AM ::
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Your body is trying to tell you something, but you're just not listening! To win at the weight-loss game, you've got to make some changes. One of the most important ones is to stop listening to anything but your body to establish a realistic weight for your specific build. Forget about what you see and hear from pop-culture sources.
Another thing not to rely on is the body mass index (BMI), which determines the amount of fat you have on your body according to your weight and height. Here's why you're not going to use it: It fails to distinguish between fat and muscle, so the BMI will ultimately give you an incomplete sense of the shape you're in.
Today, the medical industry has set its weight guidelines according to the waist-to-hip-ratio method, which is a much more accurate way of arriving at an ideal goal. Follow these steps to find yours:
Get a tape measure and measure your waist right at the belly-button line.
Standing with feet hip-width apart, measure your hips at their widest point.
Now simply divide your waist measurement by your hip measurement. This is your waist-to-hip ratio.
The ideal waist-to-hip ratios are 0.80 for women and 0.95 for men.
Posted by HoodiaPharm HungerAway ::
7:15 AM ::
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Even if you are not a potato chip and pretzel junkie, you’re probably eating more salt than you realize. Sodium, the main ingredient in table salt, can hide in places you don’t suspect, like in ketchup, frozen dinners, instant hot cereals and some medications.
High levels of sodium can cause the body to retain too much fluid. This can be harmful to people with high blood pressure or heart, liver or kidney diseases. People with these conditions should be especially careful about sodium intake. But there’s some debate on whether everyone needs to worry about all of this salt talk. We’ll listen to the USDA, who recommends that we need to choose and prepare foods with less sodium. The average American adult consumes about 2,500 to 5,000 milligrams of sodium a day. But we only need 1,100 to 3,300 milligrams, or about 1/2 to 1-1/2 teaspoons. That can be a pretty big difference.
Think about all the times we add salt during cooking or as a seasoning to a prepared meal. Surprisingly, our own salt shaking doesn’t compare to the major sources of “hidden” sodium in our diets found in processed foods and baked products. Some examples include salad dressings, mustard, meat tenderizer, cheeses, instant foods, pickles, canned vegetables and soups, salsa and barbecue sauce. Even common medications such as antacids, laxatives and cough remedies contain sodium compounds.
Posted by HoodiaPharm HungerAway ::
6:43 AM ::
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Servings: 6 Preparation Time: 10 min. Cooking Time: 5 min.
Ingredients: 2 shallot or scallion, chopped 2 clove garlic, crushed 1 Lbs. lean minced beef 3/4 cup cheese\grated, grated 8 tsp. teriyaki sauce 1 egg, beaten 1/2 cup flour 2 tsp. vegetable oil, for shallow frying
Cooking Directions: Combine shallots, garlic, mince, cheese, teriyaki sauce, and egg in a bowl; mix to combine. Roll mixture into small bite-sized pieces; coat lightly in flour. Heat oil in a frying pan over a moderate heat. Cook meatballs for 5-7 minutes, turning occasionally. Drain on paper towels and serve.
Per Serving: calories 219, fat 7.9g, calories from fat 32%, protein 22.3g, cholesterol 178.5mg, dietary fiber 0.3g
Posted by HoodiaPharm HungerAway ::
6:26 AM ::
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Wednesday, May 14, 2008
One of the Best Exercises You Can Do
Have you ever seen a Sumo match? These wrestlers may look funny (and flabby), but they're actually powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, they use their full weight and power to strike the mat. After repeating this move with the other leg, the wrestlers then sink down into a deep, wide-leg squat.
You'll probably never have to intimidate a competitor in the ring, but doing this Sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no bad clothing required.
Sumo Squat
Place your feet apart as wide possible while pointing toes outward.
Lower your body until your thighs are parallel to the floor.
Hold for a beat, exhale, press back up to starting position, and repeat.
Remember to keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees come out over your toes. Keep your abs drawn in and don't arch your back.
Posted by HoodiaPharm HungerAway ::
8:37 AM ::
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Summer is around the corner and it's time for shorts and skirts. Aren't you tired of covering up your legs with baggy pants and toe-skimming skirts? Of course you are — it's hot under all of those clothes. You need to learn about your leg muscles and which exercises effectively target those areas... Once you do, you'll be on your way to flaunting a fabulous pair of legs. Let's take a good look at the upper and lower legs:
Upper Legs
The two main muscle groups of your upper legs — more commonly known as the thighs — are the hamstrings and quadriceps.
The hamstrings are located on the back of your upper legs. This muscle group is responsible for knee flexion. Knee flexion is the movement that brings your heels toward your buttocks and hips.
The quadriceps are the muscles on the front of your upper thighs. The main function of the quadriceps is knee extension. Knee extension is the movement that straightens the legs. Lower Legs
The two major muscle groups in your lower legs are the calves and dorsi flexors. The calves are located on the back of your lower legs. They are involved in plantar flexion. Plantar flexion allows us to extend our ankles and point our toes.
Dorsi flexors are located on the front of your lower legs and are primarily used for dorsi flexion, or flexing your ankles.
Posted by HoodiaPharm HungerAway ::
8:05 AM ::
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People love routine. There’s comfort in doing the same things and knowing exactly what to expect—no surprises, no fear, no thinking required. And sometimes, routine can be a very good thing.
But when it comes to your workout, doing the same moves day in and day out isn’t doing much to help (or motivate) you. A lot of times we stick with a program because of that comfort zone. Maybe it’s all you know how to do, maybe you’re afraid of those odd contraptions, or, if you’re like most, maybe you don’t understand the importance of variety when it comes to exercise. Whatever your reason, it’s time to break out of that workout rut!
From this point on, consider the idea that your muscles are smart. When they do new things—whether dancing, martial arts, or strength training—they’re a little shaky at first. But they learn quickly, mastering these new moves, so much in fact, that they become MORE efficient at doing them. So, they don’t have to work as hard (or burn as many calories, or respond with positive gains) to keep up with the program.
For this reason, and the fact that you should always be challenging your body in order to keep improving your fitness level, you should deliberately alter your fitness routine “regularly”. This can mean different things for different people. Some will alter their exercises on a daily or weekly basis, but whatever frequency you choose, change your strength training program at least once every 4-6 weeks. This will help you avoid hitting a plateau in the first place.
Posted by HoodiaPharm HungerAway ::
7:29 AM ::
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Brie Torte Servings: 12 Preparation Time: 10 min. Cooking Time: 0 min.
Ingredients: 1 wheel Brie cheese, about 15 oz each 1/2 cup unsalted butter, softened 1 largeclove garlic, finely chopped 1/3 cup walnuts, finely chopped 1/3 cup ripe olives, finely chopped 2 tsp. dried basil, or 2 Tbs. fresh, chopped
Cooking Directions: Chill Brie in freezer 30 minutes until very firm. Carefully cut into halves, horizontally. Set aside. Cream butter and garlic together in a bowl. Mix in walnuts, olives and basil and blend thoroughly. Spread evenly on cut side of one of Brie halves. Top with the other half, cut side down. Press together lightly. Wrap and chill at least 2 hours. Bring to room temperature before serving.
Per Serving: calories 158, fat 14.7g, calories from fat 84%, protein 4.6g, cholesterol 39.6mg, dietary fiber 0.4g
Posted by HoodiaPharm HungerAway ::
6:47 AM ::
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Say no to plain vegetables. One of the main reasons people don't like vegetables is because they try to eat them plain. If you're just starting out, this is one of the worst things you can do. Most people don't have the taste buds for a plate of steamed broccoli or spinach. And why should you have to suffer through that for the sake of your health? The thing I did most when I started eating healthier was put vegetables into things I already ate: broccoli mixed in with macaroni and cheese, chopped carrots mixed in with seasoned noodles or rice mixes, and frozen spinach added to a can of soup are just a few examples. This is a great way to introduce veggies into your diet, where the flavors of the other foods you eat them with help them taste better and less noticeable. Start by adding small amounts of veggies to your standard meals, and as your taste buds adapt, you can add more and more.
Mix your food. If you're one of those people who neatly puts your food into distinct piles on a plate, never mixing them up, then you might hate this idea. I'm not one of those non-food-mixers myself. Most of my meals get mixed up into one big jumble, and while it doesn't look pretty, it sure tastes good. This is similar to the tip above, incorporating veggies into dishes you already eat. But sometimes you can't just add a helping of peas to, say, a turkey burger. But served as a side, you can mix bits of veggies on your plate with the other main dishes—to add flavor and mask the taste if you don't like it.
Add some flavor. When cooking vegetables, it usually takes just a little bit of flavor to make them more appetizing. I'm not a fan of plain vegetables either. I don't think many people are. But you can add flavor (and nutrition) to raw veggies with healthy dips like hummus (great with carrots, celery, sliced peppers, cucumbers and more) or your favorite salad dressing (yep, it works for things other than salads). When cooking vegetables, most taste great with just a little salt, pepper and garlic. But I find that sautéed onions and garlic make just about anything taste good, so I often cook those first and then add some vegetables to the mix, which brings me to my next point.
Posted by HoodiaPharm HungerAway ::
9:28 AM ::
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Most people believe that all exercises are good, safe and effective. After all, it's all exercise, and that has to count for something, doesn't it?
The truth is that some of the machines in gyms aren't safe at all (especially for people who have common muscle, joint, and health problems). Certain exercises require a bit more know-how than the average person possesses. And other exercises are downright wastes of your time.
What you should do—or avoid—depends on your goals, fitness level, health history, workout schedule, and other personal issues. An article like this can't replace your own efforts to identify your goals and needs. That requires you to do some research on your own, talk to your medical professional about any pain or physical limitations you have, and learn how to exercise with proper form and technique.
So what makes an exercise risky? Here are a few red flags to look out for:
Any unusual or “unnatural” movement pattern in the exercise Any movement that causes pain or discomfort in any way Any movement that enhances muscular imbalances that are already present Any movement that requires joint flexibility that is above and beyond your range of motion Any exercise with risks of injury that outweigh the potential benefit of the exercise itself
Posted by HoodiaPharm HungerAway ::
8:56 AM ::
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Although it may not fall into the same category as nicotine or caffeine, sugar can certainly be habit-forming. This type of behavior may not damage your health in the obvious ways that other addictive substances can, but its effects can still be quite unhealthy over the long term. A habit of drinking several cans of soda every day can lead to tooth decay while a constant craving for donuts can contribute to weight gain. And eating too much chocolate can flood your body with calories and caffeine.
Like any bad habit, however, it’s possible to break an addiction to sugar. Here are some tips to help combat your cravings.
1. Be honest. The first step may be the hardest: admitting the problem and recognizing its causes. Some people seek out sugary snacks because their blood sugar has dropped, while others crave sweets at night for emotional reasons. Whatever the cause, it’s important that you identify it. One way to do this is to keep a food journal. In addition to jotting down what you eat, record how you are feeling when you consume this food. This may help you identify not just what sweets you crave, but why.
2. Begin with breakfast. Always start your day with a healthy meal such as vegetable-filled omelet or a steaming bowl of oatmeal. If you skip that vital first meal of the day, you’re setting yourself up for overwhelming sugar cravings.
3. Remember Mother Nature. Familiarize yourself with the flavor of fresh, wholesome fruits and vegetables. You may be surprised to discover that they can satisfy your sugar craving just as well, if not better, than the cookies and cake you ordinarily gravitate toward.
You may find the first few days especially difficult as your body attempts to adjust to less sugar. But as the weeks go by, your cravings should begin to subside, and sugar will become less f a necessity to your diet.
Posted by HoodiaPharm HungerAway ::
8:23 AM ::
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Servings: 10 Preparation Time: 15 min. Cooking Time: 18 min.
Ingredients: 3/4 Lbs. refrigerated pizza dough 1 cup ricotta cheese 2 cup shreddedpart-skim mozzarella cheese\grated 2 oz. turkey pepperoni, diced 2 plum tomato\cooked, diced 1 cup yellow pepper, sliced 1 tsp. oregano 2 Tbs. choppedparsley
Cooking Directions: Preheat oven to 400° F. Press pizza dough into 15 x 10 inches jelly roll pan. Bake for 12 minutes; remove from oven and spread ricotta cheese over crust. Top with mozzarella, pepperoni, tomatoes, yellow pepper and oregano. Return to oven and bake for 6 minutes or until cheese is melted. Sprinkle with parsley, cut into squares and serve. For more delicious dairy recipes, visit 3aday.org.
Per Serving: calories 200, fat 7.8g, calories from fat 35%, protein 13.0g, cholesterol 30.0mg, dietary fiber 1.0g
Posted by HoodiaPharm HungerAway ::
6:48 AM ::
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Despite your best efforts to lose weight, hunger can strike at any time. For instance, do you end up snacking your way through the mornings and afternoons? Or find yourself still dissatisfied after you’ve cleaned your plate?
Here are 5 reasons why people get so famished – and a foolproof plan to keep those hunger pangs away.
Look at this five reasons and see if they apply to your diet and weight-loss efforts:
1. You eat the right foods at the wrong times. Eating at different times every day can make it difficult to tune in to your body’s hunger signals. It can also throw your metabolism out of whack.
Try writing out a schedule that focuses on eating within two hours of waking up, and every three to five hours after that for the rest of the day.
2. You don’t eat the right breakfast. The right breakfast foods will affect significantly how satisfied you feel the rest of the day. For example, a breakfast bar may seem like a good choice, but its mega-dose of simple sugars will have you rummaging through the ‘fridge well before lunchtime.
Instead, build a morning meal with a healthy balance of protein and carbs – so you’re not counting the seconds ‘til noon.
3. Your diet has no flavor. If grilled chicken and steamed veggies are your mealtime staples, you’ll get bored eventually – and this is when dangerous binges can occur. Get creative in the kitchen with spices galore, quick and guiltless ways to really add great flavor. Texture is also key. Aim for combinations of creamy, crunchy, and chewy – to keep your taste buds on their toes. Just keep in mind that “creamy,” “crunchy” and “chewy” also can mean additional calories that your waistline doesn’t need.
4. You stockpile your calories. Do you eat so sparingly during the day that you’re famished by the time dinner rolls around? When you skip meals, it’s harder to think straight, so you’re less concerned about the implications of what you do eat.
Try limiting the size of your evening meal so you wake up eager for breakfast. And even if you’re not hungry, eat regularly throughout the day to help avoid a diet disaster come dinnertime.
5. You drink your meals. With the increasing lattes for breakfast and smoothies for lunch, many of us are drinking our calories away, but these beverages can leave you feeling dissatisfied. Chewing causes the release of hormones that signal fullness, and solid food is also digested more slowly than liquids.
Next time, try a slice of toast with peanut butter, or yogurt with fruit. Just as easy, and far more satisfying.
Posted by HoodiaPharm HungerAway ::
11:21 AM ::
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Did you know that by cutting just 100 calories a day, you could manage to lose a pound a month? This may not sound like much, but over the course of a year, that single pound could translate into 12. Follow these 10 tips to start subtracting calories from your meals and snacks—for real weight-loss results.
1. Lose the bread. It's probably happened to you a hundred times. You've just been seated at a restaurant, and your waitress brings out a basket of bread and butter. Don't eat it. Those one or two slices you devour before your meal add an extra 60 to 200 calories.
2. Opt for mustard. Swap the fat-laden mayonnaise on your sandwiches for mustard. While Kraft mayo packs 100 calories a tablespoon, the average serving of mustard has only three.
3. Ditch the oil. If you like tuna fish sandwiches, one of the simplest swaps you can make is to eat tuna packed in water instead of tuna packed in oil. The oil-packed variety contains 339 calories, while the water-packed kind has 191 calories.
4. Share your dessert. Split a piece of cheesecake with a friend. Eating half instead of a whole piece could save you up to 150 calories and 10 grams of fat (not to mention a few dollars).
5. Stop the pop. Soda is full of empty calories, and some studies show that even diet drinks are bad for you because they disrupt your body's ability to count calories. Drink water instead. Or for a refreshing twist, try seltzer with lemon or lime.
6. Go for the roast. Eating a serving of roasted chicken instead of fried chicken could save you almost 150 calories in one meal.
7. Exercise portion control. You don't even have to skip the fries altogether. Simply downsizing to a medium instead of a large at McDonalds will save you 188 calories.
8. Avoid the extras. When ordering a cup of morning joe at Starbucks, do you get whipped cream on top? Next time, say no, and you'll cut 100 calories before you even start your day.
9. Think thin. Eating two slices of thin crust pizza instead of thick pan pizza could save you about 160 calories. Skipping the pepperoni on those two pieces will eliminate another 80.
10. Make friends with fungi. When making stir-fry or shish kebabs, use a little less meat and a few more mushrooms. Substituting some portobello mushrooms for a couple ounces of beef will reduce your calorie intake by 100.
Posted by HoodiaPharm HungerAway ::
9:36 AM ::
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Heading out for a bite to eat? Don't let your diet cramp your style. Whether you're craving Asian, Italian, or good ole American grub, there's always something healthy on the menu!
Japanese Sashimi is always a great choice — what could be healthier? If you're more of a sushi fan, order your favorite rolls as hand rolls without the rice. Like your tuna with avocado? Go ahead! You can add anything to almost any roll!
Italian Choose chicken, fish, or beef — beef carpaccio is killer — and any salad (always ask for dressing on the side). Order your protein with red sauce — tomato sauce is full of antioxidants. As always, avoid creamy and sugary sauces. I know it's tempting, but skip the pasta, will you?
French Choose steak, chicken, or fish entrees with any salad (always for dressing on the side). Or, make the salad your main course. Love Mediterranean flavors? Try a Salad Niçoise with tuna, olives, and crisp vegetables. As always, avoid rich, creamy, and sugary sauces. And, hey, if you order the steak, skip the frites!
American What's life without hamburgers? Place your order, but make sure to get that burger on a whole-grain bun (or lose the bread all together). Turkey dogs, meat chili, veggie soups, kosher turkey bacon, white meat turkey burgers, white meat chicken, egg white omelets also make the top of my list! If you find pizza in your path, eat the toppings, but don't eat the dough.
Posted by HoodiaPharm HungerAway ::
9:10 AM ::
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Servings: 4 Preparation Time: 10 min. Cooking Time: 15 min.
Ingredients:
1/4 cup water 2 Tbs. soy sauce 2 Tbs. lemon juice 1 Tbs. honey 1/4 tsp. garlic powder 1/4 tsp. ground ginger 4 boneless skinless chicken breast half, cut into 1-1/2 inch pieces skewers 1 green bell pepper\cooked, seeded and cut into 1-1/2 inch pieces 1 onion\cooked, quartered 8 largemushroom cap
Cooking Directions:
Combine first 6 ingredients in a glass baking dish. Add chicken and turn to coat. Cover and marinate at least 2 hours in refrigerator. Prepare grill. Remove chicken from marinade and boil marinade 10 minutes in a saucepan. Alternate chicken and vegetables on skewers. Grill 6-0/1 inches from medium-hot coals 15-20 minutes, or until done, turning and basting often with marinade.
Per Serving: calories 263, fat 3.3g, calories from fat 11%, protein 44.7g, cholesterol 105.6mg, dietary fiber 1.7g
Posted by HoodiaPharm HungerAway ::
8:19 AM ::
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Thursday, May 8, 2008
Why Strenght Training Is Important For Everyone
Think you’re too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.
Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.
So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:
Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.
Posted by HoodiaPharm HungerAway ::
11:27 AM ::
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Are you on a diet or thinking about going on one, but horrified at the thought of the agony of de-sweets (as in not being able to eat any)? Never fear, here is a list of delicious desserts and snacks, all of which have 50 calories or fewer:
Fruit Bars -- These are healthy alternatives to popsicles. Various companies put out bars made of fruit juice and/or fruit pulp without added sugar, which you can find in your grocer's freezer. They're usually about 30 to 50 calories each.
Cinnamon Sugar Popcorn -- Make 4 cups of popcorn and put it in a bowl. Add 3 packets of Splenda or Equal, 1 teaspoon of cinnamon, 1 tablespoon of light brown sugar and 1 melted tablespoon of your favorite brand of zero-calorie butter substitute. Mix it all up and you have four servings of one delicious snack. Be a mensch and share it with your buddies. Each serving has about 50 calories.
Root Beer Float -- Fill a tumbler about 3/4 of the way with diet root beer, then drop in a 1/4 cup of light vanilla ice cream. It tastes darn close to the "real thing," and it comes in at right about 50 calories.
Eight Large Strawberries -- If unadulterated strawberries aren't sweet enough for you, cut it back to five and cover them with two teaspoons of confectioner's sugar. Either way, you're looking at only around 45 to 49 calories. Strawberries are berry, berry good to you!
Jelly Toast -- It's not just for breakfast anymore! Toast a slice of bread (preferably whole-grain) and coat with that zero-cal butter substitute we talked about earlier. Spread a teaspoon of your favorite jam or jelly on it. Bada-bing, bada-boom: 50 quick calories.
Gelatin Drink -- Get a box of sugar-free gelatin, whatever flavor you please. Prepare the mix as directed, but instead of refrigerating to solidify it, simply drink it. It's surprisingly filling, and only about 10 to 40 calories, depending on the brand.
Posted by HoodiaPharm HungerAway ::
10:58 AM ::
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Take a fitness workout tip from the pros: one of the world's best exercise devices, the jump rope, costs less than $15, fits in your briefcase and is easy enough for a child to use. Jumping rope has long been considered "kid stuff" — but that's changing. Professional athletes in a variety of sports, particularly tennis and basketball, are jumping rope as part of their fitness workouts — for the same reason boxers have "skipped it" for years.
An unparalleled all-around workout, rope jumping strengthens the heart, muscles and bones, promotes leanness and improves agility, coordination, timing, rhythm and explosive power on both sides of the body.
Jumping rope has become an integral part of many kinds of fitness classes, including cardio-kickboxing classes and boot camp workouts. Fifteen minutes of jumping rope burns about 200 calories, with some variation depending on how fast you go and how much you weigh. And despite concerns that jumping rope is hard on the joints, it's easier on the knees and hips than running, since you land on the balls of your feet so the calves and shins absorb and control the impact.
While you can get a decent workout with a length of clothesline, a good jump rope won't cost much. Many experts advise fitness jumpers to use a beaded rope, which typically sells for less than $20. These ropes are made of cloth or nylon and covered by plastic "beads" that give it a satisfying weight and sound as it hits the ground. Competitive speed jumpers often use ropes that are wire-thin, while those doing tricks — such as double-dutch jumping — use thicker cloth ropes. Although jumping rope is child's play, even active people unaccustomed to repeated jumping may find it difficult at first. But with proper instruction and practice, anyone can jump rope.
Rope Jumping Tips:
Be sure your rope is the right length. When you step in the center, the handles should just reach your armpits.
Wear a good pair of aerobic or cross-training shoes.
Jump to music that has 120 to 135 beats per minute.
Avoid concrete or hard tiles and jump on wooden floors, rubber tiles or low-nap carpeting.
Keep shoulders relaxed and elbows in close to your body.
Don't jump too high — unless you're doing tricks. And turn the rope with your wrists, not your arms.
Warm up with 5 to 10 minutes of light activity, then stretch gently before jumping.
If you've been sedentary and you're a man over 40 or a woman over 50, check with your doctor before beginning any vigorous activity.
Start by alternating brief periods of jumping with resting moves, such as turning the rope alongside your body without jumping. Over time, do fewer resting moves and more jumping. Your goal is to jump continuously for at least 15 minutes.
Posted by HoodiaPharm HungerAway ::
10:32 AM ::
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The "strata" in this classic casserole are layers of bread, cheese and sausage baked in an egg-rich pudding.
Makes 12 servings
1/2 pound turkey breakfast sausage (four 2-ounce links), casing removed 2 medium onions, chopped (2 cups) 1 medium red bell pepper, seeded and diced (1 1/2 cups) 12 large eggs 4 cups 1% milk 1 teaspoon salt, or to taste Freshly ground pepper to taste 6 cups cubed, whole-wheat country bread (about 7 slices, crusts removed) 1 tablespoon Dijon mustard 1 1/2 cups grated Swiss cheese (4 ounces)
1. Coat a 9-by-13-inch baking dish (or similar shallow 3-quart baking dish) with cooking spray. 2. Cook sausage in a large nonstick skillet over medium heat, crumbling with a wooden spoon, until lightly browned, 3 to 4 minutes. Transfer to a plate lined with paper towels to drain. Add onions and bell pepper to the pan and cook, stirring often, until softened, 3 to 4 minutes. 3. Whisk eggs, milk, salt and pepper in a large bowl until blended. 4. Spread bread in the prepared baking dish. Scatter the sausage and the onion mixture evenly over the bread. Brush with mustard. Sprinkle with cheese. Pour in the egg mixture. Cover with plastic wrap and refrigerate for at least 2 hours or overnight. 5. Preheat oven to 350 degrees F. Bake the strata, uncovered, until puffed, lightly browned and set in the center, 55 to 65 minutes. Let cool for about 5 minutes before serving hot.
NUTRITION INFORMATION: Per serving: 256 calories; 13 g fat (5 g sat, 4 g mono); 236 mg cholesterol; 19 g carbohydrate; 17 g protein; 2 g fiber; 522 mg sodium.
Posted by HoodiaPharm HungerAway ::
10:01 AM ::
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One way to stay in shape when you have a tight time schedule, but certainty not the only method, is to create a home workout that includes an at-home circuit training routine. Fitness at home that incorporates a good circuit training routine has various combinations of exercises and can be performed in a home workout when access to equipment is limited. For the person with a busy schedule and limited workout equipment, circuit training through fitness at home can be performed in very little time. A good circuit training routine in a home workout encompasses several types of exercises such as weight training, flexibility, aerobics and calisthenics, just to name few.
An effective circuit training routine is designed with several different types of exercises. Most circuit training routines consist of seven to 12 different exercises. As you begin working out, each exercise must be designed so that you can move quickly from one exercise to another. Each exercise should be designated to developing a specific area of your body. For example, exercise 1 may be lateral arm raises for the shoulder muscles (utilizing small hand weights); exercise 2, push-ups for chest development; and exercise 3 will be leg lunges to build up the quadriceps in the legs. Between each exercise, you may perform 30 seconds of jumping jacks or aerobic steps to maximize a continuous flow. Over time you can add or change exercises to meet your specific needs. The goal is to maintain a flow of muscular endurance activities. Although circuit training is mainly for muscular endurance, if a continuous workload is maintained, the workout benefits may transfer over into cardiovascular development.
Depending on time and your fitness ability, a circuit training routine can be performed in as little as 25 minutes. When time permits, you can always increase the duration and/or intensity of your workout for further development. Some other good choices of at-home exercise routines include yoga, aerobics and tai chi.
Posted by HoodiaPharm HungerAway ::
8:56 AM ::
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10 Steps to Dealing With the Boredom of Working Out
1) Ramp up the walking. OK, you're bored with walking every day. Sure you're getting in your 10,000 steps, but it's getting old. Not a problem. How about changing locations. Get out of the mall and go outdoors. Make new friends as you walk. Take friends along. Time goes fast when you're walkin' and talkin'. 2) Step it up. That means add more sweat to that walk. Add more hill work and/or increase your speed.
3) Take the heart-rate challenge. Take 220 minus your age and then aim for a heart rate that's 60 percent of that number for a moderate workout. Keep that heart rate for 10-15 minutes of your 30-minute workout. To add intensity, increase your heart rate to 70 percent. Once you do this for six to eight weeks, you can increase to 80 percent for five-minute intervals throughout your workout to achieve higher levels of aerobic fitness. Remember, before starting any aerobic program, always consult your doctor first.
4) Mix it up. How about trying a walk and jog? So long as your weight- bearing joints are in good shape, try walking for five minutes and jogging for one to two minutes. If that works, then start alternating walking and jogging. When you walk/jog, you save your knees from the constant battering of running. Read Jeff Galloway's books on this technique.
5) Hop on a bike. That's right. Spring is around the corner, which makes it a good time to get on that bike and take a spin around the neighborhood. Take your bike into the shop for some basic maintenance checks. Ride with the family or a friend. Have some fun!
6) Jump rope! It's such a great workout. Ever wonder why boxers do this to train? It's a challenge to keep that jumping going minute after minute. Start out slowly and build up to 60-second intervals of jumping, for five sets. It's great for the heart and keeps you focused on your coordination and agility.
7) Take a new class. How about kickboxing or spinning, or a ballet class? There are so many new ways to move your body. Go to your gym and find out what's new, and challenge yourself to a class or two. It's great to break the monotony of one form of cardio.
8) Buy a workout video. It could be weight training, Pilates, yoga or some form of at-home cardio movement like Taebo. It's like bringing the gym to your home.
9) Get a trainer. Sometimes it helps to get guidance when you want to mix up your workout routine. Get recommendations for a trainer from friends or from your health club. Let your trainer customize a workout for you that incorporates fun and fitness.
10) Find a new place to workout. There are alternatives to the classic gym setting. It could be a yoga or dance studio. Start looking today!
Posted by HoodiaPharm HungerAway ::
8:24 AM ::
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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?
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.
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. Here’s what you need to eat and drink to get the results you want!
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process. If you sweat a lot or the weather is hot and/or humid, consider weighing yourself before and after exercise, and drinking an ounce of water for every ounce of weight you've lost. Because heavy sweating also causes loss of minerals and electrolytes, consider using a sports drink with electrolytes if you need to replace more than 2-3 cups of fluid.
As long as you’re staying within your overall range for the day, you don’t need to be obsessive about matching the following calorie and nutrient ratios perfectly. Just be careful not to fall into the very common trap of thinking that it’s OK to eat anything and everything in sight because you just worked out. Many people are very hungry after a workout, making it easy to eat more than you really need, or choose foods that won’t really help your body. Eating too much of the wrong thing can do the opposite of what you want—cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles.
Posted by HoodiaPharm HungerAway ::
7:51 AM ::
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This apple-cinnamon French toast is quick to assemble, but the best part about it is that you can make it the night before then finish in it the oven the next morning.
Makes 12 servings
3 cups nonfat milk 2 cups pasteurized liquid egg whites, such as Egg Beaters 3 tablespoons honey 1 1/2 teaspoons vanilla extract 1/4 teaspoon salt 1 1-pound loaf sliced whole-wheat bread 1 cup chopped dried apple rings (3 ounces) 1/2 cup raisins 1 1/2 teaspoons ground cinnamon 1/2 teaspoon freshly grated nutmeg 1 tablespoon confectioners’ sugar
1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl. 2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss the cut bread with dried apples, raisins, cinnamon and nutmeg in a large bowl. 3. Coat a 9-by-13-inch baking dish with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly over the top of the casserole, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours. 4. Preheat oven to 350°F. 5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.
NUTRITION INFORMATION: Per serving: 182 calories; 2 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 35 g carbohydrate; 9 g protein; 3 g fiber; 365 mg sodium; 313 mg potassium. Nutrition bonus: Selenium (21% daily value). 2 Carbohydrate Servings
Posted by HoodiaPharm HungerAway ::
6:57 AM ::
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Whole grains not only reduce the risk of diabetes and heart disease, but also may improve blood glucose control. It is unknown precisely which compounds within whole grains have the greatest effect, but it is likely a combination of factors. Some of the nutrients critical for diabetes are nearly devoid in processed grains. Despite having nearly equal calories per slice, magnesium is 84-percent lower, zinc is 76-percent lower, and fiber is 88% less in white when compared to whole wheat flour. To ensure you are getting the benefits of whole grains, look for products labeled as “100-percent whole wheat” or look for the word whole to be listed within the first ingredient on labels.
Dietary fiber more than just bulk. A study reviewing fiber intakes in 524 individuals showed that those who eat the most fiber have lower levels of C-reactive protein (CRP), a protein made in the liver that indicates inflammation and is associated with a higher risk of type 2 diabetes and heart disease. Both types of fiber, soluble and insoluble, were associated with lower CRP levels. The authors suggest that increasing dietary fiber can lower CRP and subsequently the risk for type 2 diabetes and cardiovascular disease.
Posted by HoodiaPharm HungerAway ::
7:50 AM ::
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Counting the number of calories you consume daily is a must if you want to reach your goal weight. After all, how will the "calories in, calories out" weight-loss formula work if you have no idea how many you eat every day?
Getting an accurate calorie tally is easy on days when you can measure all the meals and snacks you prepare with the help of measuring cups and a scale. Once you've measured, you can get the right number by adding up the calories based on portion size. But, how can you estimate calories when you can't measure ahead of time?
If you find yourself in a situation where you can't measure your servings, here are some useful tips for assessing portion sizes using your hand:
The size of your fist is roughly equal to a cup-size serving of cereal, wild rice, black beans, etc.
The size of your thumb is roughly equal to an ounce-size serving of cheese.
The center of your palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, and so on.
Posted by HoodiaPharm HungerAway ::
7:15 AM ::
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People who engage in some sort of physical exercise on a regular basis—either through their occupations or leisure time activities—are likely to live longer and healthier lives. To lower your cancer risk, the American Institute for Cancer Research (AICR) advises aiming for an hour of moderate activity each day and an hour of vigorous activity each week.
Walking is a moderate activity, and a treadmill allows you to safely walk or run indoors, at home or at a gym, no matter what the weather is like. Gyms are usually open for long hours, so you can go when your schedule permits. Or you can step on a treadmill whenever you want by purchasing one for your home.
Walking or running on a treadmill is a form of aerobic exercise. Aerobic activities use the arm and leg muscles and give the heart and lungs a continuous workout. With regular and progressively harder aerobic exercise your heart can grow stronger and more efficiently supply oxygen-rich blood to your body.
Check with your doctor before starting any new exercise routine. Then keep these tips in mind as you prepare to use a treadmill:
Before you mount the treadmill belt, experiment with the controls. Play with the speed and incline. Test the emergency off button. Keep in mind that raising the incline more than 10 percent may strain your back or leg muscles. Expensive treadmills may also have preset programs that change belt speed and elevation to mimic a hilly path outdoors.
Warm up at a slow speed. Begin walking at 2 to 2.5 miles per hour for a few minutes. Then increase your speed to 3 to 3.5 miles per hour for a more challenging workout, if appropriate for your fitness level.
As you walk or run, keep your shoulders back and chin up. Don’t look at your feet. Relax and take normal strides, just as you would on the ground.
Pay attention to where you are on the treadmill. Don’t veer to either side or fall too far back.
As a beginner, keep your treadmill workout simple until you are accustomed to the equipment and know your endurance levels for time and speed. Treadmills usually have small screens that display your speed, time spent treading, total distance, and approximate calories burned. You can use these numbers to gradually increase the difficulty of your treadmill workout.
Posted by HoodiaPharm HungerAway ::
6:42 AM ::
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A touch of lemon-tarragon cream elevates simply sauteed chicken breasts. Serve accompanied by whole-wheat egg noodles, rice pilaf or parslied boiled new potatoes.
Makes 6 servings
Juice of 1 lemon 1/3 cup heavy cream 1/2 teaspoon kosher salt, divided 1 teaspoon plus 1/2 cup all-purpose flour, divided 1 teaspoon plus 1 tablespoon butter, divided 3 large boneless, skinless chicken breasts (about 1 1/2 pounds), trimmed 1/4 teaspoon ground white pepper 1 teaspoon peanut or canola oil 1 cup reduced-sodium chicken broth, divided, plus more as needed 1/2 cup frozen peas, thawed 3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish
1. Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside. 2. Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.) 3. Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don’t run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil. 4. Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas. 5. Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.
NUTRITION INFORMATION: Per serving: 231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrate; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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Monday, May 5, 2008
Spotting The Scams in Weight Loss Programs
Are you looking to lose weight? If you are, there is a good chance that you will start your own weight loss program. When many individuals start their own weight loss programs, they do so with the help of a number of weight loss products, like diet pills or exercise equipment. If you are interested in buying these types of weight loss products, you need to always be on the lookout of scams, as they do exist.
When it comes to weight loss products, like exercise equipment and diet pills, many people automatically wonder how they can tell if they are being scammed. Unfortunately, you often cannot tell by reading an advertisement in a magazine or online or by watching a television infomercial or even by looking at the weight loss product in question. The best way to determine if the weight loss product you are interested in buying is really worth your money is to do research first.
When it comes to researching weight loss products, there are a number of different ways that you can go about determining if the product or products you want to buy are worth the cost. One of the easiest ways to go about doing so is by visiting the online websites of retailers that allow their customers or the general public to rate or review their products. Many consumers like to alert others to a product that is a waste of money or even alert others to a product that is well worth the cost. If you are able to find weight loss product reviews, you are advised to read them.
When reading weight loss product reviews, like product reviews for diet pills or exercise equipment, it is important to remember that no product is perfect. Even the best products, like the ones that come highly rated and recommended, will have a few bad reviews. What you need to be cautious of is any weight loss product that has more bad reviews than it does good reviews. This is a surefire sign that the weight loss product in question may not be worth your money.
You can also find product reviews or just specific weight loss products being discussed by performing a standard internet search. When performing an internet search, you will want your search phrase to be the name of the weight loss product in question. Your search may lead you to online message boards where weight loss and other health issues are being discussed. These types of websites and message boards are a great way to also learn about weight loss products that you may not have otherwise came across.
Another way that you can determine if you are being “scammed,” by a weight loss product, is by examining the online website of the product distributor or manufacturer. When you buy a diet pill or another weight loss supplement, you should be provided with as much information as possible. Be cautious of any product whose website only claims to help you lose weight, but doesn’t explain how it is done. The same can be said for exercise equipment.
Another great way that you can determine if the weight loss products you are interested in buying are worth the money is by speaking with your doctor. Often times, you don’t even have to schedule a visit; a telephone call should get you the answers that you were looking for. Most doctors can let you know if a weight loss pill or supplement that you are interested in buying is worth the money. If they can’t tell you about the specific product in question, there is a good chance that they can at least review the ingredients with you. For exercise equipment, your physician may also be able to provide you with advice.
Of course, if you have the money to spend on weight loss products, you may be interested in going ahead and buying the product or products in question anyways. That is fine to do, but you also need to remember that many weight loss products, especially the ones featured on television infomercials are priced relatively high.
Posted by HoodiaPharm HungerAway ::
10:42 AM ::
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Is there anything more boring than the treadmill? After endless hours staring at the same wall, anyone would start to wonder if that’s all there is to exercise. But it doesn’t have to be that way. By shaking it up and loading your workout with variety, you can rediscover the fun of a good treadmill workout.
The first thing to remember is that any workout is and can be what you make it. The opportunity to go all out or to barely break a sweat is completely up to you. With that being said, even though the treadmill might be an uneventful and boring thought to most, you have the ability to make it fun and challenging. The following are several tips on how to create your own workout.
1) Change up the pace If you always walk at the same speed for the same amount of time, your body will get used to the routine and you might not see the long-term effects that you desire. Keep in mind that the body responds to changes in pace and sparks your metabolism accordingly. You can begin by trying a pyramid scheme. For example: walk at 3.2 mph for 1 minute then pick it up to 3.5 mph for 1 minute, then go to 3.3 mph for 2 minutes and then 3.6 mph for 2 minutes, etc. You can continue up the pyramid until you reach a point where the speed is at a level where you cannot hold it for the time period and then go back down. Before you know it, you will be walking faster and the time will have flown by.
2) Change the incline With the same thinking that was behind the change in pace, you can do the same with the incline. Shock the body a little bit and do some hill repeats. Your body will respond positively and you will gain some cardiovascular strength in the meantime.
3) Engage in another activity while on the treadmill If you see an opportunity to spark a conversation with the person next to you, go ahead – talk your time away. There have been many studies that show the positive effects of having a training partner. You might also find some benefits to reading or watching television. Just be sure that you are safe and don’t lose too much focus on the task at hand.
Posted by HoodiaPharm HungerAway ::
10:04 AM ::
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You know that you're supposed to be getting five servings a day of fruit and vegetables. But unless they come self-contained (like apples, bananas and oranges), those healthy foods aren't always convenient for someone who's constantly on-the-go. We've got three handy ways to get a serving of fruit/veggies that fit right into your purse and your very busy lifestyle.
On Track Fruit Energy Bars With the distinct flavor of fresh pear and raspberries (seriously, yum), a surprising crunch of roasted almonds, and only 120 calories, these are easily one of our favorite ways to grab a full serving of fruit. Each bar contains .5 gram fat, 15 mg sodium, 28 grams carbohydrates, 4 grams of fiber and a gram of protein.
Peeled Fruit Picks Now you can grab these all-natural dried fruit snacks in single serving packets. Dried mango, banana chips and cherries. Our favorite? The pineapple is so fresh-tasting, you'll have a hard time believing it's not right off the farm. 140 calories, fat free, sodium free, 36 grams carbohydrates, 1 gram fiber, 1 gram protein.
Yotta Bars It tastes like a fruity snack, packs in a whole serving of vegetables. Made with baby oats, pear juice and seven different veggies, the cherry flavor tastes surprisingly like your favorite movie-theater licorice. 120 calories, fat free, sodium free, 26 grams carbohydrates, 1 gram fiber, 2 grams protein.
Posted by HoodiaPharm HungerAway ::
9:32 AM ::
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Dark Cherry Bundt Cake Cherries and almond extract pair beautifully in this delectable cake. Yogurt adds subtle flavor and helps keep the cake moist.
Makes 12 servings
Cherry filling 1/4 cup sugar 1 1/2 teaspoons cornstarch 3 cups fresh or frozen (thawed; see Tip) dark sweet cherries, pitted and coarsely chopped 2 tablespoons kirsch (see Note) or orange juice 1 teaspoon freshly grated lemon zest 1/4 teaspoon almond extract
Cake 1 2/3 cups cake flour 1 cup whole-wheat pastry flour 2 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 cup sugar 3 tablespoons butter, slightly softened 3 tablespoons canola oil 1 1/4 cups nonfat vanilla or lemon yogurt 2 large eggs 2 1/2 teaspoons vanilla extract 1 teaspoon almond extract 2 teaspoons confectioners' sugar, for garnish
1. Preheat oven to 350°F. Very generously coat a 10-inch Bundt or tube pan with cooking spray. Dust the pan with flour, tapping out the excess. 2. To prepare cherry filling: Combine sugar and cornstarch in a medium nonreactive saucepan (see Note). Stir in cherries, kirsch (or orange juice), lemon zest and almond extract. Bring to a boil over medium-high heat and cook, stirring occasionally, until the mixture looks like very thick jam and has reduced to about 1 cup, 5 to 7 minutes. 3. To prepare cake: Sift cake flour, whole-wheat flour, baking powder, baking soda and salt into a medium bowl. Beat sugar, butter and oil in a large bowl with an electric mixer on low, then medium speed, until very light and fluffy, about 1 1/2 minutes, scraping the sides as needed. Add half the yogurt and beat until very smooth. With the mixer on low speed, beat in half the dry ingredients until incorporated. Beat in the remaining yogurt, eggs, vanilla and almond extract until combined, scraping the sides as needed. Stir in the remaining dry ingredients just until incorporated. 4. Spoon a generous half of the batter into the prepared pan, spreading to the edges. Spoon the cherry mixture over the batter. Top with the remaining batter. Grease a butter knife and swirl it vertically through the batter and cherries. 5. Bake the cake until a toothpick inserted in the thickest part comes out with no crumbs clinging to it and the top springs back when lightly pressed, 50 to 65 minutes. (Dark-colored metal pans usually bake cakes faster than light-colored or shiny metal pans.) Transfer the pan to a wire rack and let stand until the cake is completely cooled, about 1 1/2 hours. Very carefully run a knife around the edges and center tube to loosen the cake from sides and bottom. Rap the pan sharply against the counter several times to loosen completely. Invert the pan onto a serving plate and slide the cake out. Dust the top with confectioners' sugar before serving.
NUTRITION INFORMATION: Per serving: 311 calories; 8 g fat (3 g sat, 2 g mono); 43 mg cholesterol; 55 g carbohydrate; 5 g protein; 2 g fiber; 294 mg sodium; 177 mg potassium.
Posted by HoodiaPharm HungerAway ::
9:00 AM ::
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To eat or not to eat? With carbs, well, that is the question. Figuring out the role carbohydrates play in a healthy diet is confusing these days. All carbs aren't created equal — some are good and some are bad. Let's take a closer look at "bad carbs" and why they got that rap.
"Bad" carbs are the ones that get broken down in the body very quickly, triggering insulin release and promoting fat storage. If a food is high in bad carbs, it ranks high on the glycemic load index (GLI), scoring 15 or higher. Bad, or simple, carbs often come in the form of refined sugars and processed grains. In fact, the reason they break down so quickly in our bodies is that they have undergone chemical processes during manufacturing that are similar to the ones carried out by our digestive system, so in a way these carbs are partially digested before we even eat them. Pretty gross, huh? Bad carbs are found in packaged foods such as white bread, pasta, crackers, baked goods, and other foods that are made with white flour and contain little or no fiber.
So, what's the verdict on simple carbs? Stay away! They can sabotage you and your weight-loss and fitness goals.
Posted by HoodiaPharm HungerAway ::
6:58 AM ::
1 comments
Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.
With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.
If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:
Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.
Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.
Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.
Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.
Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.
Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded items and kid-sized portions. Read up on more "menu watch words" here.
Posted by HoodiaPharm HungerAway ::
6:27 AM ::
1 comments
Why does sodium matter? First, studies show a direct link between sodium and blood pressure levels. Simply stated, more sodium equals higher blood pressure. What's more, high blood pressure can cause the very same complications as diabetes -- heart disease, stroke, kidney failure and even blindness. Having both diabetes and high blood pressure compounds the risk even more. Here are 7 ways to lower that sodium intake:
Choosing fresh or frozen vegetables without added sauce.
Preparing your own fresh poultry, fish or meat instead of opting for salty deli slices or canned products.
Not adding salt while cooking. Rather, let family and friends add salt at the table.
Rinsing canned products well to remove at least 25 percent of the sodium or choosing "no salt added" varieties of canned foods.
Comparing products. There can be large variations in sodium content between brands and even between different flavors of the same product.
Making your own flavorful, low-sodium dressing with extra virgin olive oil, spices, crushed garlic and exotic vinegars.
Using fewer packaged mixes, boxed kits and bottled sauces or condiments, or buying low-sodium or salt-free versions of these foods. Though you may already be using other strategies for lowering your blood pressure such as weight loss, exercise, increased fruits and vegetables and limited alcohol, you can now take advantage of the additional blood pressure lowering effects of consuming less sodium.
Posted by HoodiaPharm HungerAway ::
5:51 AM ::
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Cooking Directions: Rub both sides of pork chops with garlic. Combine next 5 ingredients in a bowl. Press seasoning mixture into pork chops with hands to adhere. Melt butter in a heavy nonstick skillet over high heat. When butter just begins to turn golden, add pork chops. Reduce heat to medium and saute 8-10 minutes, turning chops frequently, until dark brown on the outside and cooked throughout.
Per Serving: calories 158, fat 7.7g, calories from fat 44%, protein 18.7g, cholesterol 62.6mg, dietary fiber 0.6g
Posted by HoodiaPharm HungerAway ::
5:39 AM ::
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If your best friend talked to you the way you talk to yourself, chances are you'd never meet for coffee again. Yet many of us spend hours every day filling our heads with negative thoughts. Inner-talk goes something like this: I'm too old. I'm too busy. I'm ugly. I'm overweight. I'm a failure. I'm just too comfortable to change. And the real doozy — I can't.
It's a short step from thinking these things to using them as reasons (read: excuses) for not doing any one of 101 things we could so easily do - if we just had the inner-strength and self-belief to try.
Several excuses are always less convincing than one. So what is your one excuse? Does it come down to "I'm too scared to take the chance."?
Try these tips for ridding your plan of excuses:
Get positive. Turn every negative self-statement inside out. Instead of saying "I'm too busy" (to change, to lose weight, to tackle learning a new skill) say, "I want to do this enough that I will make time." Somehow.
Surround yourself with positive people. Friends, relatives, coworkers, even the Weight Watchers Success Stories. If someone starts to chip away at your resolve, take a rain check on their company.
Like yourself. Sure you have faults and failings, but at least you know what you are working on. That is step one in fixing them.
Get in control. Learn to take charge of your life and hold on. This is a long ride, and you are the driver every single day.
Posted by HoodiaPharm HungerAway ::
8:48 AM ::
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A key element of changing your attitude is changing your self-talk or internal monologue. Your self-talk is that chattering conversation you have with yourself all day long, whether you are aware of it or not. It's the voice in your head that says, "I'm too fat" or "I'm not good enough." I don't need to go on, you know what kind of negative talk goes on in your mind when you gain weight!
Well, it's this kind of useless negativity that's keeping you from being the best that you can be. Now it's time to turn it around once and for all. You need to retrain yourself to think positively!
Imagine what would happen if you changed the dialogue so that it sounded more like this: "I can lose weight and be healthy, exercise to the best of my ability, and get stronger and better at it every time I do it." Your self-talk can make the difference between happiness and despair, success and failure. I can promise you that if you start making your self-talk more positive and affirming — and less defeatist and self-depreciating — your whole life will change for the better.
Posted by HoodiaPharm HungerAway ::
8:06 AM ::
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With warm weather just around the corner, it's the perfect time to freshen up your ideas about soup. Either as a light lunch or a prelude to dinner, cold soup is great for cooling down and filling up your tummy—especially after a workout. How does ripe, juicy vegetables, rich olive oil and a kick of garlic sound? Exactly. For an itty-bitty number of calories, gazpacho delivers big, big, big on the yum factor.
Ingredients:
3 cups tomatoes, red ripe, seeded and diced 2 cups red bell pepper, diced medium 2 cups red onions, diced medium 1/2 cup celery, diced medium 2 cups cucumber, diced medium 1 teaspoon garlic, minced 1/4 cup red wine vinegar 2 cups organic vegetable juice pinch cayenne 1 teaspoon cumin Directions:
1. Mix diced tomato, peppers, red onions, celery and cucumber together in a medium bowl. Divide the mixture in half and separate in two bowls.
2. Add garlic to one of the bowls and empty into blender. Add vinegar to the blender and puree until smooth.
3. Add the vegetable juice, cayenne and cumin to the blender. Blend. Add the puree to the bowl of diced vegetables.
4. Refrigerate overnight. Garnish with lemon and cilantro.
Makes 8 servings.
Nutritional Information: PER SERVING - 55 Calories, 1g fat, 2g protein, 13 g carbohydrate, 237 mg sodium
Posted by HoodiaPharm HungerAway ::
7:44 AM ::
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Servings: 6 Preparation Time: 20 min. Cooking Time: 70 min.
Ingredients:
1 Tbs. olive oil 2 onion\cooked, chopped 2 clove garlic, crushed 2 carrot\cooked, chopped 2 largestick celery, chopped 1 red bell pepper\cooked, seeded and chopped 1/2 Lbs. mushrooms\cooked, chopped 6 tomato\cooked, peeled and chopped 2 Tbs. tomato paste 1/4 cup fresh basil, chopped 1/4 cup fresh parsley, chopped 3/4 cup soft tofu 3/4 Lbs. lasagna noodles 1/4 cup seasoned breadcrumbs 4-1/2 tsp. grated Parmesan cheese
Cooking Directions:
Preheat oven to 350° F. Heat oil in a heavy nonstick skillet over medium-high heat. Saute next 5 ingredients about 5 minutes until onions are soft. Stir in mushrooms and cook 1 minute. Stir in next 4 ingredients and bring to a boil over medium-high heat. Reduce heat to low. Cover and simmer about 10 minutes or until vegetables are tender. Remove from heat. Beat tofu until smooth. Stir 1/4 cup tofu into vegetable mixture. Cook pasta in a large pot of boiling salted water 7-10 minutes, or until al dente. Drain. Spread a third of the vegetable mixture into a greased 9 x 13 inches ovenproof dish. Top with 2 sheets of pasta. Continue layering vegetable mixture and pasta, finishing with a layer of pasta. Spread remaining beaten tofu evenly over pasta. Combine breadcrumbs and cheese and sprinkle over lasagne. Bake 50 minutes, or until golden.
Per Serving: calories 360, fat 8.0g, calories from fat 20%, protein 13.6g, cholesterol 1.0mg, dietary fiber 6.8g
Posted by HoodiaPharm HungerAway ::
7:10 AM ::
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