HoodiaPharm HungerAway
Thursday, July 31, 2008 Healthy Food That Really Isn't

Diet soda - ­ it may seem like the perfect way to save calories and slash your sugar intake but studies show that diet drinkers actually weigh more than regular soda drinkers. For diet soft-drink drinkers, the risk of becoming overweight or obese tied to a 2 can a day habit is 57% compared to 46% for regular soda drinkers. Diet soda may throw off your natural appetite regulation, causing you to eat more sweets. It may also trick you into thinking it’s OK to indulge in high calorie foods because you “saved” by choosing diet soda.

Pretzels ­ - the label may shout ‘fat free’ and seem like a better
alternative to chips, but they’re made with refined white flour stripped of its vitamins and antioxidants. They’re also dense so they pack a ton of carb calories for a very small amount and they’re not filling. Think of it this way - one 15 oz bag contains the equivalent of 24 slices of white bread.

Spinach wrap – It looks green and good for you but spinach powder is only a scant ingredient. These wraps are typically made from refined white flour and the green hue primarily comes from food coloringsIn other words you can’t rely on the immune boosting vitamins A and C found in fresh spinach and it’s much higher in calories. One cup of cooked spinach provides 65 calories, 105 less than a spinach wrap, which doesn’t count as a veggie serving. Not to mention the fact that the fillings often include ingredients like fried chicken, Ranch dressing, cheese and bacon!

Blueberry scone - ­ even a trans fat free wild blueberry
scone packs over 400 calories (the amount an entire meal should supply) and over 50% of the maximum amount of artery-clogging saturated fat intake for an entire day. They also don’t count as a serving of fruit and they’re devoid of dietary fiber.

Vitamin water ­ - yes it has vitamins, but at up to 200 calories per bottle (50 per serving with 4 servings per jug), just one of these a day can cause a 20 pound weight gain in a year’s time if the calories aren’t burned off.

Bottom line: that old saying, ‘All that glitters isn’t gold’ really holds true with food as well—all that appears healthy isn’t!

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

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Secrets to Working Out

For many of us, the word “workout” conjures images of profuse sweat, intense pain, and utter confusion. The good news: You don’t have to be a natural exercise enthusiast to get in shape. Even the biggest couch potatoes can learn to even love exercise. Just follow these six simple tips:

• Make Time for Exercise: Even if you have the best intentions, your fitness regimen could wind up taking a backseat to other commitments unless you schedule your workouts in advance. Be sure to set aside enough time so that you can comfortably exercise, shower, and travel.

If that doesn’t work, write the word “exercise” in big, bold letters on your calendar as a reminder.

• Imagine the Possibilities: Sure, you may be a couch potato now, but that doesn’t mean you can’t make dramatic changes to enhance your looks and your health. Instead of thinking of yourself as sedentary, imagine yourself as an active, physically fit person.

What you envision should motivate you to put down the remote control, get off the couch, and hit the gym.

• Get Real: Ideally, we’d all love to transform our bodies from flabby to super-toned overnight. But is that realistic? Of course not. Like most things in life, the road to fitness requires hard work, persistence, and patience.

So instead of setting your sights on becoming muscle-bound in two weeks, make a more realistic pledge to reduce your underarm flab within six months’ time.

• Go Slow: Once you’ve finally decided to shape up, it can be tempting to hit the gym fanatically. But don’t let your newfound enthusiasm get the better of you. Instead, start slowly and gradually build up to more challenging exercises.

Remember, slow and steady really does win the race.

• Step It Up: When it comes to fitness, convenience isn’t always a good thing. For example, if you drive to work, it’s best to park farther away from your office so you have to walk. Along the same lines, try to take the stairs, rather than an elevator or escalator, whenever possible.

A few more steps may not seem like a lot, but over time, they can add up to increased fitness and better health.

• Buddy Up: Friends who exercise at the same pace can keep each other motivated. And remember, you and your friend don’t have to limit your activities to the gym: Lots of daily activities, such as gardening and raking leaves, have fitness benefits, too.

So ask your friends to partner up—who knows, maybe you have a buddy who wants to start getting fit, too.

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

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10 Tips for More Fruit and Vegetables

By following some simple tips, you can add more fruits and vegetables to your healthy eating regimen, even when you dine in restaurants.

Nutritionists and dietitians say eating plans 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;

• Buy low-fat yogurt, fruit juice and fresh, canned or frozen fruit to blend for a smoothie;

• Order, when dining out, veggie pizza; pasta with vegetables, but watch out for high-fat cream sauces; fresh vegetable wraps; low-sodium vegetable soup; small salad, instead of fries; plenty of fresh vegetables from the salad bar.

Posted by HoodiaPharm HungerAway :: 5:34 AM :: 1 comments

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Recipe of the Day

Glazed Tofu in Pita

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

Ingredients:

2 Tbs. all purpose flour
1/2 tsp. pepper
1 Tbs. unsalted butter or margarine, chilled
2 tsp. olive oil
1 Lbs. firm tofu, cut into 1-0/1 inch slices
1 cup orange juice, strained
1/4 cup orange marmalade
1/4 tsp. sage, crumbled or 1 tsp. fresh, minced
4 whole wheat pita, cut in half

Cooking Directions:

Combine flour and pepper in a shallow plate. Melt 2 tsp. of the butter in oil in a heavy nonstick skillet over medium heat. Dredge tofu in flour, shaking off excess. Saute 2-3 minutes per side or until golden. Transfer to a platter and keep warm. Discard drippings from skillet. Add half the orange juice to skillet and boil 1-2 minutes or until reduced to a glaze. Add remaining juice, marmalade and sage and boil 2 minutes or until sauce coats the back of a spoon. Remove from heat. Stir in remaining chilled butter. Stuff tofu into pita loaves. Pour sauce over tofu and serve.

Per Serving: calories 375, fat 9.5g, calories from fat 23%, protein 14.9g, cholesterol 7.8mg, dietary fiber 5.1g

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

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Wednesday, July 30, 2008 7 Important Nutrients for Great Health

If the body is a temple, the building blocks that make up its foundation are often overlooked. Many people understand the functions and purposes of proteins, carbohydrates, and fats. However, many other nutrients are essential for maintaining good health. Here, a basic overview of seven nutrients you need now, plus their recommended daily allowances (RDA), and the foods in which you’ll find them.

1. Calcium
The most abundant mineral in the body, calcium is primarily used in forming and maintaining our bones and teeth, but it also plays an important role in muscle contraction, blood clotting, and sending messages through the nervous system.

2. Iron
One of the most abundant metals on the planet, iron is also the only nutrient for which women have a higher recommended daily requirement than men. Its main function to produce hemoglobin—a protein which carries oxygen from the lungs to the body cells—but it also supports both the immune and central nervous systems. Iron deficiency can cause individuals to become tired and more prone to illness due to decreased immunity.

3. Zinc
This mineral, which is found in nearly every cell in the body, serves innumerable functions. It aids in wound healing, supports a healthy immune system, and helps maintain the senses of taste and smell. It is also critical for normal growth and development during pregnancy, childhood, and adolescence.

4. Magnesium
When it comes to bone health, calcium has historically grabbed the spotlight, but magnesium also plays a critical role in bone building and maintenance. This mineral also keeps our heart rhythms steady and helps to regulate blood sugar levels and blood pressure. Some researchers are exploring magnesium’s possible role in preventing and managing conditions such as diabetes, hypertension, and cardiovascular disease.

5. Potassium
This mineral’s many functions include aiding muscle contraction and assuring that the kidneys function normally. Potassium also maintains our body’s fluid and electrolyte balance and is essential for normal body growth and the building of muscle.

6. Folate
Folate, a water-soluble B vitamin that occurs naturally in food, helps the body build and maintain DNA and aids in the creation of new cells—especially red blood cells. It is also critical to the healthy development of a fetus, as it helps to prevent birth defects of the brain and spinal cord when taken very early in pregnancy.

7. Selenium
Like zinc and iron, selenium is a micromineral that needs to be consumed on a daily basis, but only in small amounts. It helps protect cells from free-radical damage (which helps prevent disease), aids in preventing joint inflammation, and is critical to the proper functioning of the thyroid (the gland that regulates growth and metabolism).

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

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Three Types of Squats

The gluteals, located on the back of the hips, are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. You have no idea how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing.

Lunges, leg lifts, and squats are all great exercises for working the glutes. Here's the lowdown on some of the best squats.

Traditional squat (beginner): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand back up, straightening your legs, and repeat.

Sumo squat (intermediate): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thighs.

One-leg squat (highly advanced): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee go over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.

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

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Recipe of the Day

"I don't have time to cook." This is the most common complaint from people who are trying to get in shape. If you're truly committed to changing your life, you will find a way to eat healthfully. Every day. Here's a really great, healthy, time-saving tip to get you started: Buy a slow cooker. Every morning, just toss in the ingredients and turn it on. By the time you get home from work, you'll have a healthy, one-pot meal waiting for you. You can handle that, right?
Give it a try with this easy and delicious slow-cooker recipe:

Texas Chili

Serves 6 - 300 calories per serving

3 pounds chuck beef stew meat, fat trimmed, cubed
1 tablespoon minced garlic
1⁄4 cup chili powder
1 teaspoon red pepper flakes
2 tablespoons quick-cooking tapioca
1 tablespoon oregano
1 teaspoon cumin
2 cubes beef bouillon
1 teaspoon black pepper
14 1⁄2-ounce can fat-free beef broth
1⁄2 medium onion, finely chopped


Add all ingredients to a slow cooker and mix well. Cover and cook on low 8 hours. Stir chili well before serving. Sprinkle low-fat cheddar cheese on top if desired.

Posted by HoodiaPharm HungerAway :: 5:22 AM :: 0 comments

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Tuesday, July 29, 2008 Healthy Snack Foods

Snacking has earned a bad reputation. Some people are convinced good nutrition demands you limit your food intake to just three meals a day. The truth is snacking can be good for you if you make good choices. Choosing snacks that are high in fiber and low in fat, sugar and salt can help you meet your daily health and nutrition goals.

Snacking is always part of a healthy diet. Snacking does not mean you ignore portion sizes. Portion control plays a vital role in keeping calories under control. The key is to plan snacks into your meal plan. Always pack a couple of snacks so you will have something healthy to satisfy your mid-morning and mid-afternoon cravings.

Healthy snacks don't have to be bland and boring. You never have to substitute taste when it comes to choosing nutritious munchies. There are countless ways to spice up your snacks and keep you satisfied. Burke recommends snacks that include protein, carbohydrates and a little fat.

The combination snack is the best. The carbohydrates are good for some quick energy while the protein and fats provide you with a little more sustained energy.

Take a bite of these 10 super snacks that are sure to tackle your hunger pangs:

1. String cheese with strawberries
2. Ham on flatbread with peanuts
3. Cottage cheese with fruit
4. Melba Toast with peanut butter
5. Homemade bran muffin
6. Unsalted soy nuts
7. Seasonal fruits with a glass of skim milk
8. Lean turkey breast with rice crackers
9. Celery with ham and light cream cheese
10. Yogurt with fruit

Posted by HoodiaPharm HungerAway :: 9:26 AM :: 1 comments

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4 Foods to Switch For Weight Loss

Eating right can be difficult during the summer, especially with the amount of picnics, barbecues, and celebrations occurring almost every weekend. But just because your party hat is on, it doesn’t mean your diet should be off. With the variety of fresh fruits and vegetables available during the season, it’s the perfect time to make some healthy food substitutions. Here are four delicious ideas:

Trade the Kool-Aid for a fruit infusion. Are you a Kool-Aid fan? If so, you could be taking in as much as nine teaspoons of sugar with every 12-ounce serving. Fruit-infused water is not much more complicated to make, and if you do it right, you won’t need to add any sugar to the mix. Just place some cut-up fruit in a pitcher of water, and top it off with the juice of half a fresh lemon, lime, or orange and a few crushed sprigs of mint; then let it steep in the fridge for at least 30 minutes. In light of a recent report from Texas A&M University, you may want to consider concocting a watermelon-infused refreshment: Researchers have found that consuming watermelon benefits your circulatory system and, by extension, your sex life.

Swap the beef for bison. Because they’re often raised in open pastures, bison meat tends to be much leaner than other forms of meat. A 100-gram serving of bison contains less fat (2.42 grams) and calories (143) than a comparable serving of chicken, pork, or beef, plus it packs a wallop in the iron and vitamin B-12 department, providing 3.42 milligrams and 2.86 micrograms respectively. Season bison steaks or ground meat just as you would traditional steaks or ground beef, but keep in mind that since bison is a leaner meat, it takes less time to cook.

Sub the ice cream for frozen banana pops. We all scream for ice cream, especially in the summertime. Unfortunately, this sweet treat comes loaded with plenty of calories, carbs, and fat. Why not change it up with frozen banana pops? Simply cut a banana into small pieces, insert some popsicle sticks, and place the pieces on a baking sheets lined with waxed paper. Dip the bananas into honey, and twirl them to coat. Then gently roll each pop in shredded coconut or chopped nuts, and place it back on the wax paper. Pop the bananas into the freezer until well chilled, and you’ve got a delicious snack that’s good for you, too: One cup of mashed bananas is low in calories and contains 144 IUs of vitamin A plus 806 milligrams of potassium.

Switch the chips and dip for pitas and hummus. Nothing says “party” more than chips and dip. But even though some dips like salsa and guacamole can be quite healthy, their partners in crime—salty, fried potato or tortilla chips that bring in between 139 and 155 calories and 6.6 and 10.6 grams of fat per one-ounce serving (about 10 to 12 chips)—are far from diet-friendly. The next time the menu calls for a savory snack, why not try some pita triangles paired with hummus? Made from chickpeas, lemon juice, and olive oil, a tablespoon of hummus averages just 25 calories and 1.3 grams of fat, and it’s a good source of fiber, folate, manganese, phosphorous, and iron. A small pita contains a mere 77 calories and 0.3 grams of fat, and you can give it additional zest by lightly brushing it with olive oil and placing it on the grill for a few minutes.

Posted by HoodiaPharm HungerAway :: 7:47 AM :: 0 comments

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Shoulder Exercises

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

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

Sit on the edge of a workout bench or a chair, a dumbbell in each hand and your feet shoulder-width apart.

Bend forward at the waist so that your upper body is parallel to the floor. Let your arms hang straight down under your chest, with your palms facing behind you.
Exhale and raise the dumbbells out to the side until they are parallel to the floor. Hold for a beat.

Inhale and slowly lower your arms back to the starting position; repeat.

Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.

Posted by HoodiaPharm HungerAway :: 7:12 AM :: 0 comments

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Recipe of the Day

Banana Meringue Delight

Servings: 8
Preparation Time: 15 min.
Cooking Time: 45 min.

Ingredients:

3 egg white\cooked
2 Tbs. sugar
1/8 tsp. cream of tartar
1/4 tsp. vanilla extract
1/8 tsp. salt
2 oz. instant vanilla pudding
3 cup skim milk
2 largebanana
8 graham cracker, ground

Cooking Directions:

Preheat oven to 300° F. Beat egg whites with an electric mixer until thickened slightly. Gradually add sugar and cream of tartar and beat until soft peaks appear. Add vanilla and salt and continue beating until whites stand in stiff peaks. Spray a 9 x 9 inch glass baking dish with nonstick cooking spray. Spread meringue over entire bottom and sides of dish to form a crust. Bake 45 minutes. Remove and cool. Meanwhile, combine pudding mix and milk and prepare according to package directions. Fold in sliced bananas. Pour pudding mixture into crust and sprinkle ground graham crackers on top. Chill and serve.

Per Serving: calories 144, fat 2.3g, calories from fat 14%, protein 5.2g, cholesterol 1.7mg, dietary fiber 1.6g

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

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Monday, July 28, 2008 Getting Rid of Muscle Cramps

Muscle cramps can be a very painful side effect of exercise. You work out to benefit your body and overall health, and are punished with a sharp pain in your muscles. It’s easy to get frustrated and even apprehensive when a "charley horse" occurs, but they are usually harmless and there are several tricks to help alleviate the pain.

Cramps occur when a muscle contracts and doesn’t relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Cramps can last anywhere from a few seconds to 25 minutes or more. While some people experience cramps during exercise, they can also happen while sitting or even sleeping. They most commonly occur in the leg, especially in the calf, hamstring and quadricep.

There are many reasons why cramps may occur. Inadequate stretching and overexertion might lead to a build up of lactic acid in your muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather since you tend to lose more fluids.

When cramps do strike, instead of grimacing in pain, try a few tricks to help the muscle relax. Start by gently stretching the area. Don’t reach too far; just lightly push the muscle until you feel a stretch. Learn specific stretches to use. Another way to reduce the pain is to delicately massage the cramped muscle, without rubbing too hard. You might also try to ice the affected area for 15 minutes at a time. This will increase the circulation to the muscle.

For prevention, include stretching in every workout. You’ll not only gain a wider range of flexibility, but you’ll also help keep muscles healthy. Take control over your breathing, especially while you are stretching. Deep breaths will deliver much needed oxygen to your muscles. Also make sure to warm up before heavy exercise so that your muscles are not shocked. Gradually ease into the exercise. Increase your training intensity slowly over time. Too much too soon will only result in injury.

Avoid eating a big meal too close to your work out. You’ll be taking blood flow away from your muscles and towards your digestion system. And as always, drink water. It will keep your joints moving fluidly and help remove toxins that might build up in your muscles.

Although not usually worrisome, if you get cramps on a regular basis, be sure to consult your doctor.

Posted by HoodiaPharm HungerAway :: 8:08 AM :: 1 comments

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What To Do After A Workout

Many of us have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up, stretch, work the entire body, and even get in some cardio training as well. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.

What so many out there do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Cool Down
After your last exercise, your workout is not over. The first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.

Stretch
Then, you should stretch again. This is one of the most important things you can do. After a workout, muscles naturally contract. Stretching again prevents them from shrinking. It allows your muscles to rebuild, growing bigger and stronger, and thus allowing you to get the full benefit from your efforts.

Drink Water
Even when you are actually done exercising, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Refuel
Eating is one of the last, but one of the most important, items to do after a workout. You have not only burned hundreds of calories and lost carbohydrates, but you have also actually torn your muscles. You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein. A perfect example is a tuna sandwich on whole wheat bread.

Posted by HoodiaPharm HungerAway :: 7:36 AM :: 0 comments

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Keeping Up the Good Work!

So you're well on your way to achieving your weight-loss goals. Feels good, right? Those changes you're implementing in your life? They've got to be PERMANENT. You might get into a size 8, or have a six-pack to show off, but that doesn't mean you can cheat, get lazy, or stop counting your calories.

Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you can't relapse.

All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.

I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you look every time you catch your reflection in a store window or look in the mirror! Eventually, behaviors and choices you've had to think through will become gut instinct.

You can do this. Remember, you're doing it right now

Posted by HoodiaPharm HungerAway :: 7:03 AM :: 0 comments

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Recipe of the Day

Who wouldn't want a luscious, creamy, rich shake for breakfast? Well, here's a great way to make sure your family gets its much-needed day-starting nourishment. Give your mate and kids the fuel they'll need to start their morning right!

Berry Nutty Yogurt Shake

1/2 cup low-fat or nonfat, plain or sugar-free yogurt
2/3 cup low-fat or nonfat milk
3/4 cup frozen strawberries
1/3 Tbsp. peanut butter

Place all ingredients in a blender. Once well combined, remove and serve.

Makes 1 serving. Nutritional values per serving: 220 calories (60 percent from fat), 6g fat, 14g protein, 28g carbohydrate, 3g fiber, 15mg cholesterol and 200mg sodium.

Posted by HoodiaPharm HungerAway :: 5:14 AM :: 0 comments

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Friday, July 25, 2008 Recipe of the Day

Grilled Flank Steak with Nectarines

A tasty honey-ginger marinade highlights this beefy grill meal.

Prep Time:30 min
Start to Finish:4 hr 30 min
makes:4 servings

1/4 cup dry red wine or nonalcoholic beer
1/4 cup soy sauce
1/4 cup dry sherry or Progresso® chicken broth (from 32-oz carton)
1/4 cup honey
1/2 teaspoon ground ginger
3 medium green onions, sliced (3 tablespoons)
1 clove garlic, finely chopped
1 1/2 lb beef flank steak
2 nectarines, each cut into 8 pieces

1. In shallow glass bowl or plastic dish, or resealable food-storage plastic bag, mix all ingredients except beef and nectarines.
2. Make cuts about 1/2 inch apart and 1/8 inch deep in diamond pattern in both sides of beef. Place beef in marinade in bowl; turn to coat. Cover dish or seal bag; refrigerate, turning occasionally, at least 4 hours but no longer than 24 hours.
3. Heat coals or gas grill for direct heat. Remove beef from marinade; reserve marinade.
4. Cover and grill beef over medium heat 12 to 14 minutes for medium doneness (160°F), brushing occasionally with marinade and turning once. Add nectarines to grill for last 5 minutes of grilling, turning once and brushing frequently with marinade. Discard any remaining marinade. Cut beef diagonally across grain. Serve with nectarines.

Nutritional Information

1 Serving: Calories 340 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 125mg; Sodium 510mg; Total Carbohydrate 18g (Dietary Fiber 1g, Sugars 15g); Protein 51g

Posted by HoodiaPharm HungerAway :: 8:04 AM :: 0 comments

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5 Ways To Be Healthy Everyday

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive.

Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.

Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.

Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.

Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices

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

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Making a "Go To" Meal

You open the fridge and panic sets in. The cupboards elicit a similar response. Same for the pantry. You have no time and have to come up with dinner – and fast. But what will satisfy your hunger without requiring an hour of prep time? In the final hope that something new and exciting will appear, you open the fridge door one last time.

Take a moment, take a deep breath and relax. Before you speed off to the drive-thru as an "easy" solution to fixing dinner, consider this: there are countless "Go-To" Meals that will make cooking swift and simple. When you’re at a loss for time and ideas, you can turn to these without much thought.

Go-To Meals allow you to put in minimal effort while maximizing taste and nutritional value. These meals are quick, easy, and can be a staple in your diet. Only a few ingredients are required, so preparation and clean-up don’t cut deeply into your hectic schedule.

To create your own Go-To Meal, start with a few of your favorite ingredients. You’ll learn to depend on them when you’re in a time crunch. On your next trip to the grocery store, stock up on easy foods that you can whip up in minutes.

These meals should be quick, but still have nutritional benefits. Here are a few of our suggestions:

Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.

Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.

Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.

Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.

Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.

Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.

Posted by HoodiaPharm HungerAway :: 7:38 AM :: 0 comments

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The Benefits of Yoga

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

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

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

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

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

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

Posted by HoodiaPharm HungerAway :: 6:53 AM :: 0 comments

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Thursday, July 24, 2008 Recipe of the Day

Grilled Barbecued Beef and Bean Burgers

With beefy bean burgers that are ready in less than 30 minutes, you can have your meat and fiber, too.

Prep Time:10 min
Start to Finish:25 min
makes:5 servings

1/2 lb extra-lean (at least 90%) ground beef
1 can (15 to 16 oz) great northern beans, drained, rinsed
1/4 cup finely crushed saltine crackers (about 7 squares)
2 tablespoons barbecue sauce
1/4 teaspoon pepper
1 egg
Leaf lettuce, if desired
5 whole-grain hamburger buns, split
5 teaspoons barbecue sauce
Sliced tomato and sliced onion, if desired

1. Heat gas or charcoal grill. In large bowl, mix beef, beans, cracker crumbs, 2 tablespoons barbecue sauce, the pepper and egg. Shape into 5 patties, about 1/2 inch thick.
2. Brush grill rack with vegetable oil. Place patties on grill. Cover grill; cook over medium heat 5 minutes. Turn; cook covered 5 to 6 minutes longer or until meat thermometer inserted in center of patties reads 160ºF.
3. Place lettuce and patties on bottom halves of buns. Spread each patty with 1 teaspoon barbecue sauce. Top with tomato and onion. Cover with bun tops.
Broiling Directions: Place patties on broiler pan. Broil with tops 4 to 5 inches from heat using times in recipe as a guide, turning once and spreading with barbecue sauce after turning.


Nutritional Information

1 Serving: Calories 330 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 1/2g); Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 44g (Dietary Fiber 7g, Sugars 9g); Protein 23g

Posted by HoodiaPharm HungerAway :: 5:44 AM :: 0 comments

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Wednesday, July 23, 2008 Health Benefits of Watermelon

A cool wedge of watermelon on a hot summer day? Refreshing, for sure.

But watermelon is more than just a seasonal treat. Here are three great health reasons to dig into this juicy fruit:

It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.

It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!

It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too

Posted by HoodiaPharm HungerAway :: 8:55 AM :: 0 comments

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5 Little Tips For Weight Loss

How many times have you wished that you could just wave your hands or twitch your nose and you would be thinner. Well obviously magic isn't real. So, with that in mind, what can we do for quick, easy and sure weight loss?

1. Drink 64-plus ounces of water each and every day.

2. Get cardio exercise EVERY day; gradually building to the point where you get a minimum of 30 minutes a day.

3. Add fresh raw fruits and vegetables to your daily diet.

4. Limit the "bulky" carbs: white flour, potatoes, cereal, etc.

5. Identify the biggest obstacle you consistently face that stymies your weight loss and overcome it, rid yourself of it and banish it from your life forever!

Sound too hard? Seem impossible?

It isn't. The above mentioned 5 tips are really nothing more than a recipe for healthy living. You aren't food combining impaired. You aren't willpower deficient. Your weight is, in most cases, a direct result of what you are consuming and how much you aren't moving.

Posted by HoodiaPharm HungerAway :: 8:22 AM :: 0 comments

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Summer Fruit Health

What's so great about summer when it comes to your weight-loss efforts? Besides the obvious -- warmer temperatures and more opportunities to be active outdoors -- this time of year brings an abundance of low-calorie fresh fruits and vegetables that can make a healthful meal plan more delicious, more nutritious and more exciting for those winter-weary taste buds.

Some of nature's sweetest offerings hit their peak at this time of year. From strawberries to blueberries and black raspberries, these are seasonal treats that can add interest to almost any meal as well as a serious dose of good-for-your-health nutrition. In fact, one study found that blueberries surpassed other fruits and veggies when it came to antioxidant activity time and time again. Antioxidants provide protection from substances that can damage the body's cells and lead to a number of diseases, including cancer.

In addition, an even more recent study showed that black raspberries seem to possess still greater antioxidant power when it comes to cancer. Rats that were fed freeze-dried raspberries had 80 percent fewer tumors than those who ate no raspberries.

And all of these special breeds of fruits will give you a berry healthy dose of nutrients such as vitamin C, fiber, potassium and folate.

Extra super news if you're trying to whittle your waistline: berries are incredibly low in calories (with about 25 calories per half cup) and contain zero fat. So get to the market while they're at their juicy finest -- strawberries hit their peak in June, and blueberries and raspberries are in season through the summer. Then, be sure to use them!

Posted by HoodiaPharm HungerAway :: 6:17 AM :: 0 comments

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Recipe of the Day

Grilled Teriyaki Pork Tenderloin and Pineapple

Discover the magic of marinade! After you fix and forget it, the marinade flavors and tenderizes.

Prep Time:40 min
Start to Finish:8 hr 40 min
makes:6 servings

Teriyaki Marinade
2 tablespoons olive or canola oil
1/4 cup soy sauce
2 tablespoons ketchup
1 tablespoon white vinegar
1/4 teaspoon pepper
2 cloves garlic, finely chopped
Pork
2 pork tenderloins (about 3/4 pound each)
1 pineapple, peeled and cut into 1/2-inch slices

1. Mix all Teriyaki Marinade ingredients. Fold thin end of each pork tenderloin under so pork is an even thickness; secure with toothpicks. Place pork in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over pork; turn pork to coat with marinade. Seal bag or cover dish and refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally.
2. Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.
3. Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill and 4 to 5 inches from medium heat 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade.
4. Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.


Nutritional Information

1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 70mg; Sodium 540mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 8g); Protein 26g

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

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Tuesday, July 22, 2008 6 Steps to Reaching Your Weight Loss Goals

QUALITY TIME! You don't need to go away to have a relaxing vacation. Just a few moments can do the trick. Try going for a walk outside, or go take in a movie by yourself. Taking time for yourself will help you occupy your free time with more fulfilling activities than eating, therefore not only helping you lose weight but also feeling better about yourself! And who couldn't use that?

GET IN MOTION! Move that body! Joining a gym is a great idea, but only if you'll actually go. If you don't have the time, save the money. You can stay active by riding your bike, doing yard work, cleaning your home, chasing the kids around the house, etc. You may also consider buying an exercise video or workout machine. Any increased physical activity, of any kind, is better than none!

CHOOSE THE RIGHT PROGRAM FOR YOU! Not every weight-loss program will work for everyone; we are all different. You know what you will most likely have the best chance of following through with. If you have a sweet tooth, you know that limiting carbs would probably not work for you! Some people succeed best with the "point system," while others would rather try a "low carb" plan if they crave heartier meals! Choose a program that you can stick with.

GET A CHECK UP! Getting regularly checked by your physician and keeping your health up is so important. Avoiding smoking or drinking is ideal, and ridding your body of excess calorie intake, getting enough sleep, and taking a multi-vitamin will shape up your insides and help you feel overall healthier and more energetic.

TAKE CHARGE OF YOUR HABITS! Starting with baby steps is vital. Don't feel you have "blown it" after one slip-up. Keep your fridge stocked with fresh vegetables and clean out those lurking temptations (you know the ones...cookies, snacks, etc). Pack a decent lunch instead of using a drive-thru. One change is better than none, and will probably lead to more. It is undeniably empowering to be in charge and in complete control of this one aspect of your sometimes seemingly unmanageable life!

BE GOOD TO YOURSELF! You don't need to wait until you've completely fulfilled all your weight loss goals in order to reward yourself! Ofstein asks you to consider, "Isn't getting there most of the battle?" Don't wait to buy yourself a new shirt, buy it now! You deserve to show off the new, transforming you!

Posted by HoodiaPharm HungerAway :: 7:21 AM :: 0 comments

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The Danger of High Fructose Corn Syrup

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

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

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

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

Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with HFCS, which is approximately one-half fructose.

Posted by HoodiaPharm HungerAway :: 7:00 AM :: 1 comments

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Grilling With Kabobs

Want to add some color to your cookout? A wide range of colors not only adds visual appeal, but also gives you a variety of valuable nutrients.

We all love hamburgers and hot dogs as the standards at backyard barbeques, but sometimes it's nice to grill up something different -- something colorful. To spice up your cookout, try adding kabobs to your grilling repertoire.

The possibilities are endless when it comes to kabobs. As long as you can cut the food into similarly sized chunks -- and can run a skewer though it -- you can make a kabob out of it. It's that simple.

To make sure you get the most visually appealing, flavorful meal you can fit on a stick, here's a guide to the rainbow of colors you can use to craft the perfect kabob and what nutrients each color carries.

Red: Contains lycopene, ellagic acid, quercetin and hesperidin.
Benefits: Reduces the risk of certain cancers, lowers blood pressure, reduces LDL (bad) cholesterol levels, scavenges harmful free-radicals and supports joint tissue in arthritis cases.

Orange/Yellow: Contains beta-carotene, zeaxanthin, flavonoids, lycopene, potassium and vitamin C.
Benefits: Reduces age-related macular degeneration and the risk of prostate cancer, lowers LDL cholesterol and blood pressure, promotes collagen formation and healthy joints and fights harmful free radicals.

Green: Contains chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium and beta-carotene.
Benefits: Reduces cancer risks, lowers blood pressure and LDL cholesterol levels, normalizes digestion, supports retinal health and vision, fights harmful free-radicals and boosts immune system activity.

White: Contains beta-glucans, EGCG, SDG and lignans that provide powerful immune boosting activity.
Benefits: Boosts immunity, reduces the risk of several cancers and balances hormone levels.

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

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Recipe of the Day

Apricot Salsa Grilled Chicken Salad

Add sizzle to dinner salad with chicken hot off the grill and a peppy fruit salsa.

Prep Time:40 min
Start to Finish:40 min
makes:2 servings

Apricot Salsa
1/3 cup orange juice
1/4 cup chopped dried apricots
1 tablespoon apricot preserves
1 teaspoon olive or vegetable oil
1/3 cup chopped red bell pepper
1 tablespoon chopped fresh cilantro
1 medium green onion, sliced (1 tablespoon)
1/2 teaspoon grated orange peel

Salad
2 boneless skinless chicken breasts (5 oz each)
1/4 teaspoon garlic salt
3 cups bite-size pieces mixed salad greens

1. Reserve 1 tablespoon of the orange juice; set aside. In 1-quart saucepan, heat apricots and remaining orange juice to boiling. Reduce heat; simmer uncovered 3 to 5 minutes or until most of the orange juice is absorbed. Cool 15 minutes. In small bowl, mix reserved 1 tablespoon orange juice, the preserves and oil. Stir in apricot mixture and remaining salsa ingredients; set aside.
2. Heat gas or charcoal grill. Sprinkle chicken with garlic salt. Place chicken on grill. Cover grill; cook over medium heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Cut chicken into 1/2-inch slices.
3. Divide salad greens between 2 plates. Top with chicken and salsa.
High Altitude (3500-6500 ft): Cover and grill over medium-low heat.

Nutritional Information

1 Serving: Calories 300 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 20g); Protein 33g

Posted by HoodiaPharm HungerAway :: 5:59 AM :: 0 comments

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Monday, July 21, 2008 4 Secrets To Watching Your Weight on Vacation

Worried that your getaway will turn into an exotic free-for-all? Being away from home can make it harder to stick to your dieting guns. But experts offer these stick-to-it secrets for your waist-watching vacay:

Fill up with a high-fiber, low-fat breakfast that includes some protein. Take along some of the fruit, nuts and healthy cereal for two mini meals during the day (add yogurt if you're hungry). Then have veggies, lean protein and fruit at night.

Select specific nights or moments for special treats, and "pay back" by exercising the next day. Many vacation spots have gyms on site so if you do anything at all, just head over there for 30 minutes or so and get in some sort of exercise. Even better than that, walk to all of your sightseeing places so that you don't have to hit the gym!

Make the trip an active one, with water sports, hiking, biking or walking tours. There is usually plenty to do on vacation so find at least one thing each day that makes you sweat!

Arrange a hotel room with a refrigerator; pack or buy paper goods and baggies so you can manage treats and even breakfast—you'll save bucks and calories!

Posted by HoodiaPharm HungerAway :: 7:36 AM :: 0 comments

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Diet Vs. Exercise

The debate rages on. What's most important, a healthy, well-balanced diet or an active lifestyle that incorporates some type of exercise? Let's take a close look at what each can do for us, and at what cost.

Dieting (or temporarily changing one's eating habits in order to shed body fat) is, at best, a band-aid approach to weight loss. A more sensible method involves taking the time to learn how to eat, what foods are good for you and what you need to avoid or moderate in your daily diet.

Instead of blindly following the latest fad diet, educate yourself through reading, seeking out a nutritionist or even consulting your doctor on what's best for you. Eating right can involve a bit of legwork, but eventually you'll learn that fad and gimmick diets are just a waste of time.

Sticking to a sensible eating program can also involve some discipline and sacrifice. Running into the nearest McDonald's whenever time is short and hunger hits is no longer a viable option. But, the hundreds of unwanted fat calories you'll avoid (that would have otherwise found their way directly to your belly) will be well worth the sacrifice.

Most experts agree that the best way to reduce body fat is to never let the unwanted calories cross your lips in the first place. The simplicity of this statement is lost on many of us, but you'll be amazed at how much less you need to exercise when you stop eating too much of the wrong foods.

At the same time, nutritional requirements of protein, carbohydrate and even fat must be met. You also need minimum daily requirements of vitamins and minerals, as well as plenty of water and fiber. This is where the self-education really kicks in. Starvation just won't work, and it can lead to serious eating disorders such as anorexia and bulimia.

But don't forget about the fringe benefits of eating sensibly. The resulting lowered cholesterol and triglyceride levels reduce your risk of heart disease, while stable blood sugar minimizes your risk of diabetes and related problems. Your risk of developing certain types of cancer is also significantly lessened.

Posted by HoodiaPharm HungerAway :: 7:06 AM :: 0 comments

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Recipe of the Day

As the lazy days of summer string together, we're spending more and more time around the grill. And why not? After all, grilling is one of the best low-fat cooking techniques around -- assuming you're not piling your plate with potato chips, pasta salad and ice cream sandwiches.

But sometimes the basic rotation can get boring: Burgers, dogs, chicken, steak, chicken, burgers, dogs, chicken, burgers and so on…

Hamburgers are a staple at a cookout -- they're relatively cheap, easy to make and can be eaten with your hands, making cleanup a snap. However, your standard beef burger can get stale. A hamburger graduates to a cheeseburger, then to a bacon cheeseburger, and before too long, you're just packing on fat and calories to change up the flavor.

Burgers can get boring, but fear not, my grill groupies, here's an exotic way to spice up burger without expanding your waistline:

Indian Beef Patties

1/2 cup fat-free plain yogurt
1/3 cup cucumber, chopped and seeded
1/4 cup onion, finely chopped
1 medium jalapeño pepper, chopped and seeded
1 Tbsp. fresh mint, snipped
1/2 tsp. ground cumin
1/2 tsp. garlic, minced
1/4 tsp. salt
6 oz. 90% lean ground beef

For the sauce: Stir together the yogurt and cucumber in a small bowl. Cover and refrigerate until ready to serve.

For the burger: Combine the onion, jalapeno pepper, mint, cumin, garlic, and salt in a medium bowl. Add the ground meat; mix well. Form mixture into two 3/4-inch-thick patties.

If you're using a charcoal grill: Place patties on the grill rack directly over medium coals. Grill, uncovered, for 14 to 18 minutes or until an instant-read thermometer inserted into the center of the patty registers 160 degrees F, turning once.

If you're using a gas grill: Preheat. Reduce heat to medium. Place patties on the grill rack; cover and grill as directed above.

Serve the patties topped with yogurt-cucumber sauce.

Posted by HoodiaPharm HungerAway :: 5:23 AM :: 0 comments

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Friday, July 18, 2008 Toning Up the Torso

Think about the activities you do every day, like opening doors, putting the toothpaste back on the top shelf of your medicine cabinet, carrying grocery bags into the house, and so on — what do they have in common? They all involve using the muscles of your torso.
Want to participate in sports, or just improve your ability to do simple, everyday tasks? Study the torso muscle groups and apply this knowledge to some select training exercises.

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

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

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

Posted by HoodiaPharm HungerAway :: 7:37 AM :: 0 comments

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10 Easy Ways to Get Your Water

Want to lose weight? Drink water. Want to have better skin? Drink water. Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, skin sagging, breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water.

It's here, it's there, it's essentially everywhere, and our bodies are constantly asking us for more. Inside nature's perfect beverage, you will find no taste, no color and no odor. What you will find is a vastness of pure goodness for your health.

More than half of our bodies are made up of water, and we make sure to put it to work. It suppresses the appetite naturally and helps the body metabolize fat. It also regulates our body temperature and flushes our bodies of toxins. On top of all that, water also works as a nutrient and oxygen transport and for absorption and utilization of vitamins and minerals.

While you may already know that drinking water is good for you, your taste buds might want to veer you elsewhere in search of more flavorful options. Unfortunately, no other beverage can take the place of water when it comes to its natural benefits. The good news is there is a middle ground. There are plenty of ways to spruce up the blandness and add a little more zing to your H20. Try adding a lemon wedge or lime.

Another bonus of the ever-present liquid powerhouse is that you can get plenty of your daily requirements without having to drink it all. There are a plethora of fruits, veggies and other beverages that help out in that department.

When it comes to your health, water is undoubtedly the first-prize winner. Here are a few different things you can do to quench your body's thirst for H2O:

1. When you wake, start the day with a glass of water.
2. Keep a pitcher of chilled water in the fridge.
3. Always carry a bottle or jug of fresh water with you.
4. Avoid drinking a large amount of caffeinated beverages.
5. Take a few sips from a water fountain whenever you run into one.
6. Drink a glass with every meal even if you are drinking another beverage.
7. If you're hungry, drink a glass before you go for the snack.
8. Increase your fruit and veggie intake.
9. Order soup before your meal.
10. Plan ahead and make daily goals

Posted by HoodiaPharm HungerAway :: 7:12 AM :: 0 comments

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Building the Glutes

So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Arnold Schwarzenegger didn't think so. He relied on stiff-legged dead lifts, which produce killer glutes if done properly. They were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective.

This classic exercise of the bodybuilding era, however, is worth a second look.
Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories.

Want to give this dead lift a try? Here's how to do it.

Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or "soft." Hold a barbell with both hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.

Allow the torso to slowly bend forward and lower the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat throughout the entire movement. Lower the bar until your torso is almost parallel to the ground. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.

Adhering to proper form is extremely important during this move; otherwise you can injure your lower back. To prevent injury, keep your eyes focused forward. This keeps your back in the appropriate position. Don't round your shoulders or bend your knees too much, and be careful not to use too much weight.

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

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Recipe of the Day

Raspberry-Almond Crumb Tart

You can quickly make the crust for this tart in the food processor and then press it into the pan – no need to dig out a rolling pin and struggle to transfer a tender pastry dough from pin to pan. Extra dough doubles as a crumbly topping.

Serves: 8
Preparation time: 2 hours (including cooling time)

Ingredients
1/2 cup sliced almonds (skins on)
6 tablespoons granulated sugar
1 1/3 cups plus 2 tablespoons all-purpose flour, divided
1/2 teaspoon salt
6 tablespoons cold unsalted butter, cut into 1/4-inch pieces
1 large egg yolk
1 teaspoon vanilla extract
1/4 teaspoon almond extract
4 1/2 cups fresh or frozen (not thawed) raspberries
1 teaspoon confectioners’ sugar

Preparation
1. Preheat oven to 400°F. Lightly coat a 9-inch removable-bottom tart pan with cooking spray.

2. Combine almonds and sugar in a food processor; pulse until the almonds are finely ground and incorporated with the sugar. Set aside 1/2 cup of the mixture.

3. Add 1 1/3 cups flour and salt to the remaining sugar mixture and pulse briefly to blend. With the motor running, add butter a few pieces at a time until well incorporated.

4. Stir egg yolk, vanilla and almond extracts together in a small bowl until blended. With the motor running, add to the processor and pulse until the mixture begins to clump and form a dough, about 1 minute (the mixture will look like crumbly sand). Set aside 1/3 cup of the mixture for the topping.

5. Transfer the remaining dough to the prepared tart pan; spread evenly and press firmly into the bottom and up the sides to form a crust.

6. Add the remaining 2 tablespoons flour to the reserved almond mixture; stir to blend. Gently toss raspberries with 2 tablespoons of this mixture in a medium bowl until coated. Spread the berries evenly in the tart pan. Sprinkle the remaining almond mixture over the berries. Pinch the reserved dough into small clumps to make crumbs and sprinkle the crumbs on top of the berries.

7. Bake the tart for 15 minutes. Reduce the oven temperature to 350° and bake until the crust and crumbs are golden brown, about 45 minutes more. Let cool on a wire rack for about 30 minutes. Serve warm or at room temperature. Remove the pan sides; place confectioners’ sugar in a fine sieve and dust the tart just before serving.

Nutrition Facts
Per serving:
276 calories
12 g fat (6 g sat, 2 g mono)
48 mg cholesterol
37 g carbohydrate
5 g protein
6 g fiber
148 mg sodium
168 mg potassium

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

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Thursday, July 17, 2008 How To Work Out With a New Baby

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