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.
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 ::
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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 ::
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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.
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 ::
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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 ::
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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 ::
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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 ::
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"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 ::
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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
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 ::
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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 ::
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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 ::
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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
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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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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 ::
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Want to lose weight? Drink water. Want to have better skin? Drink water. Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, skin sagging, breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water.
It's here, it's there, it's essentially everywhere, and our bodies are constantly asking us for more. Inside nature's perfect beverage, you will find no taste, no color and no odor. What you will find is a vastness of pure goodness for your health.
More than half of our bodies are made up of water, and we make sure to put it to work. It suppresses the appetite naturally and helps the body metabolize fat. It also regulates our body temperature and flushes our bodies of toxins. On top of all that, water also works as a nutrient and oxygen transport and for absorption and utilization of vitamins and minerals.
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 ::
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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 ::
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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.
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 ::
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Thursday, July 17, 2008
How To Work Out With a New Baby
Regular workouts can bring peace to your day and fitness to your body. If you’re desperate for fitness but can’t seem to find the time because you have this new little life that wants to suck the life out of you, all you need is some planning and a little creativity:
Exercise with your kids. If your kids are old enough, let them bike while you run or rollerblade. Hiking makes for a fun family activity that keeps everyone shape. Or, create a fitness course in the backyard, complete with jump rope, jumping jack, and pushup stations.
Invest in a jogging stroller or a “kid trailer” for your bike. When you’re pushing or pulling one of these, you’re sure to get a good workout—your kids will enjoy it too! Another current trend is the StrollerFit class, where parents (with their stroller-age children) utilize strollers for a cardiovascular and strength-building workout.
Strap baby to you in a baby carrier. If your baby is too young to feel comfortable in a stroller, you can still exercise together. There are many comfortable baby carriers on the market, including slings, front carriers, and backpacks. Adding 10-20 pounds to your frame for a walk will boost calorie burn, helping you shed those extra pounds. And babies love to be held close to you. In fact, touching enhances brain development in infants, so as you get fitter, baby gets smarter!
Join a gym with child-care, or add it to your membership. Whether you don’t enjoy the great outdoors, or you live in a climate with blustery winters or lots of rain, outdoor exercise with the kids is not always an option. On-site childcare facilities offer convenience, and the peace of mind that if your child needs you, you’re only an intercom page away. Some gyms even have fitness classes for kids, so while you pump iron, the munchkins learn how to do the grapevine.
Sign up for parent-baby yoga classes. If these are offered in your area, parent-baby yoga classes can help you build strength and stamina, reduce stress, and provide you another opportunity to bond with your child.
Purchase some exercise videos. Yoga, Pilates, low-impact aerobics, and kickboxing can all be done on your living room floor with little or no equipment. Before you buy, rent a few from your local video store or check them out from the library to see which ones you like.
Improvise. If you miss your aerobics class because of a marathon naptime, pop in an exercise video or do lunges in the backyard with the baby monitor hooked to your pants. Don’t stress if you don’t get that perfect workout in every time. With exercise, doing some is always better than doing none.
Most importantly, put exercise on your “to-do” list. Make it a priority. If that means getting up an hour early for a run, then set the alarm and go for it. (To "Learn to Love AM Exercise," click here.) You’ll benefit in countless ways, plus you’ll be a happier, more peaceful parent for your kids.
Posted by HoodiaPharm HungerAway ::
8:26 AM ::
0 comments
Everyone has fat days. And whether you actually are "fat" or not, just feeling that way can wreck your entire day. But did you know that feeling fat can actually be worse than being it?
Researchers say that adolescents who merely think they are too fat tend to have a worse quality of life than people who really are obese. In other words, thinking that you are fat can be more psychologically damaging than actually being overweight.
Even with the rise in childhood obesity, researchers say the number of adolescents who think they are overweight is increasing more rapidly than those who really are. In a study, 55 percent of the girls and 36 percent of the boys thought that they were "far too fat."
But in reality, only 18 percent of actually qualified as overweight.
If someone thinks they are "far too fat," the researchers say they sacrifice quality of life -- even if they aren't really overweight. Perhaps even more interestingly, researchers found that the quality of life for teens that were indeed overweight, but felt their weight was "just right" was nearly the same as that for those who were truly within their ideal weight range.
The bottom line is that following a healthy meal plan and exercising regularly is one of the best things you can ever do for yourself. If you are overweight, losing weight and getting in shape can help lower your risk for disease and improve your overall quality of life.
But simply loving YOU - regardless of your weight - can improve your life immensely. Whether you need to lose a few pounds or not, you can choose to accept yourself how you are right now. Self-acceptance can only come from within, so dig in and let your inner fabulous shine!
Posted by HoodiaPharm HungerAway ::
7:14 AM ::
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You were doing so well with your exercise program, but then something happened. A bad cold, a few rainy days, and there went your motivation. You keep trying to get started again, but nothing works. When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.
1. Just do something, then you're started! When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.
2. Do it for three days With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.
3. 10-minute solution Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!
4. Find new tricks Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.
5. Do it anyway You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.
Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!
Posted by HoodiaPharm HungerAway ::
6:28 AM ::
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Chiles and cheese turn mild summer squash into a zesty, satisfying casserole. The jalapenos make this dish quite hot; if you prefer a milder version, use a second can of diced green chiles instead. This dish keeps covered in the fridge for up to two days. Reheat, covered, at 350°F for about 40 minutes to heat. Garnish just before serving.
Serves: 12 Preparation time: 1 1/2 hours
Ingredients 2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups) 2/3 cup finely chopped yellow onion 1 4-ounce can chopped green chiles 1 4 1/2-ounce can chopped jalapenos (about 1/2 cup), drained 1/2 teaspoon salt, or to taste 2 1/4 cups grated extra-sharp Cheddar cheese (about 7 ounces), divided 1/4 cup all-purpose flour 3/4 cup mild salsa 4 scallions, thinly sliced, for garnish 1/4 cup finely chopped red onion for garnish
Preparation 1. Preheat oven to 400°F. Coat a 9”x13” baking dish with cooking spray.
2. Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.
3. Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.
Nutrition Facts Per serving: 101 calories 5 g fat (4 g sat, 0 g mono) 15 mg cholesterol 8 g carbohydrate 5 g protein 3 g fiber 258 mg sodium
Posted by HoodiaPharm HungerAway ::
5:51 AM ::
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Wednesday, July 16, 2008
10 Foods for a Flat Belly
We still can strive to tone up our bodies with flat bellies, just maybe not the "six-pack abs" on those late-night TV commercials for tummy toners or on our favorite movie stars. Let's face it: flat tummies are more the norm than the six packs - and they're more attainable.
Here's the low-down on the best foods we can eat to help us take the high road to leaner and flatter abs. And the advice couldn't have come at a better time - it's the middle of summer and we want to look good!
Of course, we must still exercise to tone up our bellies. Yet, we can help our efforts by eating the right kinds of foods that provide all the nutrients we need.
The top 10 list includes:
• Almonds. They contain protein, fiber, energy-creating magnesium, and vitamin E, a powerful disease-fighting antioxidant. The magnesium also helps regulate the levels of sugar in our blood, which will ward off cravings for food. And many of us know what food cravings lead to.
• Eggs. The best protein source of 'em all. They provide essential "amino acids," proteins used by our bodies to create muscle fibers, brain chemicals and a bunch of other healthy material.
• Apples. Overweight women who added to their diets three apples or pears a day for three months shed more pounds than women who had the same diets but ate oat cookies rather than fruits, according to a study in Nutrition.
• Soy. Meyer recommends roasted soybeans for snacks, shelled edamame in soups, and mixing tofu into a "smoothie."
• Berries. Loaded with fiber. Health experts recommend between 25 and 35 grams of fiber a day, which allows our bodies to absorb fewer calories from other foods. Meyer recommends at least a half cup daily, which is 30 calories, of raspberries, blueberries, strawberries, boysenberries, gooseberries and black currants.
• Leafy green vegetables. Meyer's kudos go to spinach, broccoli, arugula and broccoli.
• Yogurt. People who get calcium from yogurt rather than other dairy sources or supplements may lose more weight in the belly, suggests a recent study in the International Journal of Obesity. Healthy bacteria in most yogurts help keep our digestive systems in working shape.
• Vegetable soup. People who eat broth-based or low-fat, cream-based soups twice daily lose weight more easily than people who consume the same amount of calories in snacks. Soup fans also maintain a total weight loss of 16 pounds after one year, according to a study at Penn State University.
• Seafood, especially "fatty fish" like salmon, tuna and mackerel, which are packed with omega-3 fatty acids that may help promote the burning of fat. An Australian study suggested that people who ate fish daily improved their glucose-insulin response, which helps folks avoid cravings.
• Quinoa. A whole grain that contains five grams of fiber and 11 grams of protein per half cup. Pronounce it KEEN-wah. It has a nutty flavor and "crunchy-yet-chewy" texture, experts recommends at least one-half cup serving.
Posted by HoodiaPharm HungerAway ::
8:32 AM ::
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A food diary is a very beneficial tool in trying to lose weight because it’s a way to keep track of calories consumed. Many people barely pay attention to what they eat or drink on a daily basis, which can lead to calorie amnesia and unwanted weight gain. In fact, many of my clients never viewed themselves as big eaters until they started writing it all down. It’s surprising how easy it is to drink 1,000 calories a day without realizing it or to eat hundreds of calories without even a second thought. This is where a food diary can make a major difference.
Studies have shown that keeping a food diary is one of the best predictors of weight loss success. I recommend everyone keep track of their intake, even if just for a few days, whether a person wants to lose weight or not. Keeping track and writing it down is a way to analyze your diet for nutritional value in addition to calories.
How a food diary works is that you write down everything you eat or drink from the time you wake up until the time you go to bed (and during the night if you snack then). There are many different types of diaries, but most track:
• Time of day you eat/drink • Amount of intake (best to use measuring cups and spoons for accuracy) • Foods or beverages consumed
If your intake is going to be analyzed by a Registered Dietitian, it may also include:
• Degree of hunger and/or fullness before and after meals • Places where you eat, who you eat with, and activities done while eating • Daily exercise or activity
Keeping a food diary will help you:
1. Learn how many calories you’re actually consuming every day 2. Identify problem times of the day 3. Identify empty calorie foods/drinks consumed 4. Identify food triggers so you can change unhealthy patterns 5. Identify food groups you’re not eating enough of so you can increase these
Posted by HoodiaPharm HungerAway ::
7:41 AM ::
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One of the keys to successful, sustainable weight loss is to keep your metabolism working at top speed, burning as many calories as possible. When you start to eat less, however, your metabolism will slow down in order to conserve energy. This is what causes the bane of every dieter's existence: the plateau.
Every dieter encounters a plateau at some point in the weight-loss journey, and sometimes the best policy is just to wait it out. Stick with your eating and exercise routines for a few weeks and your weight will most likely continue its downward swing. But there are also measures you can take to try to keep your metabolism fired up even as you eat fewer calories.
To begin with, you should never let your caloric intake drop below 1,500 each day if you're a man and 1,200 each day if you're a woman. Restricting yourself any further will bring your metabolism to a screeching halt. Also, don't go too long without eating. Four hours without food is a reasonable maximum. Don't skip meals, and always eat breakfast. This will keep your blood sugar stable and your cravings under control.
Another way to prevent your metabolism from slowing down is to vary your caloric intake from day to day. Your body can't adjust to a reduced caloric intake if your intake isn't fixed, so dig in, and remember that in this one case, inconsistency pays.
Posted by HoodiaPharm HungerAway ::
7:10 AM ::
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Tossing potatoes with a little vinegar while they are still warm infuses them with flavor. Capers, gherkins and a touch of anchovy give this old-fashioned salad a piquant finish, while red bell pepper and celery add an appealing crunch. To make hard-cooked eggs, place eggs in a single layer in a saucepan and cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the barest simmer for 10 minutes. Pour off hot water and run cold water over the eggs until completely cooled. To peel, crack the shell, then roll egg between your palms to loosen shell. Peel, starting at the large end. Rinse under cold water or dip in water to remove bits of shell.
Ingredients 2 large eggs 1 1/2 pounds fingerling or other small, waxy thin-skinned potatoes (about 10), scrubbed 1/2 cup reduced-fat mayonnaise or soy mayonnaise 1/2 cup low-fat plain yogurt 1 tablespoon extra-virgin olive oil 1 teaspoon anchovy paste Freshly ground pepper to taste 2 tablespoons white wine vinegar or rice vinegar 1/2 teaspoon salt, or to taste 1 medium red bell pepper, seeded and diced (1 1/2 cups) 1/2 cup finely diced red onion 1/2 cup chopped celery (1-2 stalks) 1/4 cup chopped fresh parsley 2 tablespoons diced gherkin pickles 2 tablespoons drained capers, rinsed 1 tablespoon chopped fresh chives
Preparation 1. Hard-cook eggs. Peel eggs and chop coarsely.
2. Meanwhile, place potatoes in a large saucepan, cover with lightly salted water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, covered, until just tender, 15 to 20 minutes. Drain; let cool for about 10 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, oil, anchovy paste and pepper in a small bowl until smooth.
4. Cut potatoes into cubes and place in a large bowl. Add vinegar and salt; toss gently to coat. Add bell pepper, onion, celery, parsley, gherkins, capers, chives, chopped eggs and the mayonnaise mixture; toss to coat well. Cover and refrigerate until chilled, at least 30 minutes.
Nutrition Facts Per serving: 119 calories 5 g fat (1 g sat, 2 g mono) 40 mg cholesterol 14 g carbohydrate 4 g protein 1 g fiber 321 mg sodium 97 mg potassium
Posted by HoodiaPharm HungerAway ::
6:30 AM ::
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Tuesday, July 15, 2008
Knowing Your Menu Dictionary
They are small words. They can be easy to miss. They slip off your tongue as you order your food, without even knowing what you are saying. Yet they mean the difference between a healthy or unhealthy meal. What are these unassuming potential land mines? "Menu Watch Words" -- and it pays to keep your eye on them.
Going out to eat is a lot of fun. You’re having a good time and you might not always think about what’s best for you. You can avoid the next morning "why did I eat that" hangover by planting a few gentle reminders, well-placed whispers in your ear.
Did you know that consultants travel the country helping restaurants say just the right things on their food menus? Unless you ask the server about the preparation of each item, it’s hard to know for sure what’s really healthy and unhealthy. For example, the word "breaded" can add five times as much fat to your meal as the word "grilled." You can fight back by translating the consultants’ wordcrafting into something useful.
Not all "Menu Watch Words" are bad. When you go out to eat, just go prepared. Know which words to look for and which to avoid. Below is a quick hit list of Green Flag "Safe" and Red Flag "Warning!" food options.
The watch words below are a guide. Still, food items can be very healthy or unhealthy regardless of the use of any of these words. For example, "fat free" food is often packed with sugar and calories to get it to taste better. There are times when these words are used to mislead you (which is why we call them "watch words" and not guarantees). So use this along with your good judgment to steer clear of the bad stuff. More often than not, you’ll end up making a smart decision.
Good luck and keep your eyes open.
GREEN FLAG (Potentially Good for You) Baked Boiled Broiled Fat free Fresh Grilled High Fiber Light Marinated Multi-grain Poached Red sauce Reduced Roasted Seasoned Steamed Stir-Fried Vegetarian Vinaigrette Whole Wheat
RED FLAG (Probably Bad for You) Au gratin Basted Battered Bearnaise (or hollandaise) "Bet you can't finish it" Bottomless Breaded Buttery / Buttered Casserole Cheesy Country-style Covered Creamed / Creamy Crispy Crunchy Escalloped Fried / Deep fried Giant Loaded Platter Smothered Stewed Stroganoff Stuffed Value Volcano White Sauce
Posted by HoodiaPharm HungerAway ::
8:09 AM ::
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Eating Healthy While Getting to your Summer Destination
It’s hard to eat healthy on the road. You’re driving hours to your final destination and the last thing you’re worried about is what you’re eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.
There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic. Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.
Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling. Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise.
We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them. So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car). It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).
It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re "making good time." You’ll need the energy. When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.
Posted by HoodiaPharm HungerAway ::
7:17 AM ::
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In America, there are almost as many recipes for barbecue sauce as there are states in the union. Whether it's the zesty vinegar sauce that's customary in North Carolina or the spicy sweet taste of tomato-based Kansas City sauce, it seems every part of the country has its own take on what makes the best BBQ coating.
But one thing is for sure, if that sauce is used to dress pork ribs, all of those dishes will have something in common: loads of fat and calories.
Here are some nutrition numbers that will definitely stick to your ribs (and your thighs): a typical 8-ounce restaurant serving of barbecue pork ribs has 645 calories and 43 grams of fat. No kidding, 43 grams of fat. That's even more fat grams than you'd get from an order of Chicken Tenders, a regular-size order of French fries and a vanilla milk shake from Burger King (which weighs in with 31 grams, incidentally).
So if you're following an 1,800-calorie diet plan, an order of ribs will give you more than 70 percent of your recommended daily limit for fat in one meal -- and that's not counting the cornbread that probably comes with it!
But if you're convinced that the finger-licking flavor isn't worth its fat content, don't toss out your moist towelettes just yet. Instead, head down your supermarket's frozen food aisle and grab a box of Gardenburger Meatless Riblets (they're made from soy protein).
Pop a riblet in the microwave for about three and a half minutes and you can get your flame-broiled fix for just 240 calories and 4.5 grams of fat. Feeling extra saucy? Serve them on a whole-wheat roll, wrapped in a corn tortilla or over a mountain of greens for a country-style supper.
Posted by HoodiaPharm HungerAway ::
6:35 AM ::
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Portobello caps make excellent mini casseroles. Here, they hold a tomato, cheese and olive stuffing that is grilled to smoky perfection. Serve them with whole-wheat couscous and a mixed green salad for an easy meal.
Serves: 4 Preparation time: 40 minutes
Ingredients 2/3 cup chopped plum tomatoes 1/2 cup shredded part-skim mozzarella cheese 1/4 cup chopped Kalamata olives 1 teaspoon minced garlic 2 teaspoons extra-virgin olive oil, divided 1/2 teaspoon finely chopped fresh rosemary or 1/8 teaspoon dried 1/8 teaspoon freshly ground pepper 4 Portobello mushroom caps, 5 inches in diameter 2 tablespoons lemon juice 2 teaspoons reduced-sodium soy sauce
Preparation 1. Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
2. Preheat grill to medium.
3. Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
4. Oil a grill rack. Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.
Nutrition Facts Per serving: 122 calories 7 g fat (2 g sat, 4 g mono) 9 mg cholesterol 9 g carbohydrate 7 g protein 3 g fiber 339 mg sodium 431 mg potassium
Posted by HoodiaPharm HungerAway ::
5:29 AM ::
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Monday, July 14, 2008
Ice Cream that Won't Derail Weight Loss
Come on, who doesn’t scream for ice cream? If you’ve been avoiding it, we’ve got good news: There are many satisfying ways to enjoy this warm-weather favorite that won’t derail your weight-loss efforts. The more you know about this treat, the easier it is to make good choices. So here’s your must-have guide for summer ice cream runs.
The one-size-fits-all term of old now has several sub-categories, with varying degrees of waistline-friendliness.
The rich, decadent flavor of superpremium ice cream comes from an abundance of milkfat (at least 14 percent) and very little added air—and denseness means more calories. Premium is a step down from there (11- to 15-percent milkfat, and a bit more air), but still packs plenty of calories. Both varieties tend to come in more unusual, “gourmet” flavors. Regular contains at least 10-percent milkfat, and has even more air than premium. Compare nutrition facts labels—you’ll be surprised by how well some regular ice cream fits into the program. Reduced Fat contains at least 25-percent less fat than its regular counterpart. Light and low-fat has less than 30 percent of calories from fat or no more than 3 grams of fat in a half-cup serving. Non-fat has less than 0.5 grams of fat. That said, always check the nutrition facts: the “light” variety of a superpremium brand may have more calories than the “regular” from another brand.
A few words about milkfat: Because the amount of air pumped into different brands varies so greatly, the percentage of milkfat doesn’t correspond precisely to the number of fat grams per serving. For example, if a superpremium vanilla has 16-percent milkfat and 12 fat grams per serving, the regular might have 10-percent milkfat and 7 grams of fat in a serving, and the light could have 4-percent milkfat and 4 fat grams. That’s why it’s so important to calculate the POINTS values for each specific brand you try.
Slow-churned, cold-churned or double-churned
Three names for the same thing, this is a revolution in reduced-calorie ice cream production, a new process that disperses the tiny globules of milk fat more thoroughly. The basic recipe—and the milkfat content—is the same as other low- and reduced-fat ice creams, but the technique used to make it creates the illusion of richness. These products can offer the satisfaction of premium ice cream with far less fat and calories. Note that “no sugar added” doesn’t always equal a big difference in calories.
Soft serve
Surprise! Those sweet swirls are almost always reduced-fat—most recipes call for only 3- to 6-percent milkfat. Plus its soft texture comes from churned-in air, which yields fewer calories by volume. Frozen custard is not the same as soft serve—it’s got added egg yolks, plus a higher percentage of milkfat.
Gelato
Similar in texture to soft serve but with a much more intense flavor, gelato can be an occasional treat. It usually has more milk than cream, meaning a lower fat count than regular ice cream, but with much less air—so there are more calories in less volume. Stick to small servings.
Frozen yogurt
With a taste and calorie count that’s similar to light ice cream, this is usually a good choice—but don’t forget to read the nutrition facts! Some frozen yogurts have higher calories per serving than slow-churned ice cream.
Non-dairy frozen desserts
If you’re a vegan, lactose intolerant or watching your cholesterol, you can still enjoy a creamy treat. Frozen desserts based on soy or rice are plan-friendly—relatively low in calories and fat—and, while they may not taste exactly like the real thing, they’re a whole lot better than nothing.
Sherbet and sorbet
Sherbet has less milkfat and more sugar than low-fat ice cream, and its calories are relatively low. Sorbet has no dairy in it at all, so it’s usually fat-free—but the high sugar content means that it may have just as many calories as some ice creams. But texturally it’s entirely different: more icy and refreshing, but less decadent.
Posted by HoodiaPharm HungerAway ::
8:57 AM ::
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Weight training can be both incredibly fulfilling and sometimes frustrating. A great deal of mystery surrounds effective weight-training methods, but it's key to try to decipher truly effective tips from all the information on this topic.
Additionally, you need to be open to change and create specific goals for yourself to better understand how to approach your own fitness program.
Change is one of the best tactics to stimulate a loss in body fat, increase strength and endurance and enjoy your routine. Think of the body from "the inside out." When you lift weights, the body senses stress and its job is to adapt as quickly as possible. When it begins to adapt, you stop seeing results. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress.
Strategic, well-thought-out change in your weight-training and overall fitness routine is pivotal to ongoing progress and consistency. There are several essentials to weight training.
The following tips will help you get started by simplifying key essentials and have you on your way to physical change, increased strength and, ultimately, a more enjoyable fitness regimen.
1. Develop a Specific Goal This is where you truly begin. Knowing what you are working toward and creating a mental picture of your goal will determine your weight-training parameters and program, as well as increase your focus and dedication. Is your goal to reduce body fat, increase muscle tone, train for a competitive event or increase energy? Different training parameters apply for a person who wants to just tone up versus someone who is training for a marathon.
The more specific your goal, the more effective your program. Write them down! Make them measurable and realistic (such as lose 5 pounds or increase the weight of an exercise by 5 percent). This is where your eDiets journal becomes invaluable.
2. Change Your Workout Routine Every 3-4 Weeks Periodically change the order of your routine. For example, instead of performing lunges at the start of every leg exercise routine, begin with leg presses or possibly dumbbell squats. There are many ways to restructure a training session, but switching the order in which you perform your exercises is one.
Stop performing the same amount of sets and reps each workout. Vary the volume of your sets and reps for three weeks. For example, if your legs and butt are a visually weaker muscle group, perform three additional sets of leg exercises for 15 to 20 reps. Another example: For the next three weeks, reduce the number of sets for legs and butt exercises. Instead, increase your weights by 5 percent and attempt to get 12 repetitions per set. Your muscles will recognize the change and you will see the results. You need not fear bulking up if your nutrition program has you in a slight caloric deficit (slightly less than maintenance).
4. Vary the Tempo of Your Reps
When it comes to tempo, slow repetitions are a popular method, but incorporating various tempos in your routine, from slow to medium speed, can enhance your body.
For example, when working toward a goal of shapely shoulders, perform seated dumbbell presses and work at a moderate tempo (one second pushing the weight up and two seconds on the lowering). Then, for your next shoulder exercise, take a pair of dumbbells and perform lateral raises with a four count on the eccentric part of the movement (the downward movement). This provides different rates of tension on the muscle, leading to further progress.
Posted by HoodiaPharm HungerAway ::
8:13 AM ::
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Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone or watching TV — is the downfall of many a committed dieter, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored, rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, or on the go or when you don't have time for a full, proper meal. If you sit down at mealtime and pay attention to every bite, you will be more relaxed, you'll notice when you're satisfied so that you won't overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.
To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.
Posted by HoodiaPharm HungerAway ::
7:41 AM ::
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Chicken drumsticks stay deliciously moist when grilled – even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to “ordinary” grilled chicken. Make it a meal: Serve with brown rice and slices of fresh pineapple.
Serves: 4 Preparation time: 40 minutes
Ingredients 1/2 teaspoon freshly grated orange zest 1/4 cup orange juice 1/4 cup water 3 tablespoons honey 1 tablespoon plus 1 teaspoon cider vinegar, divided 1/2 teaspoon salt, divided 1/4 teaspoon ground coriander 1 teaspoon cornstarch 1/4 cup chopped fresh mint 8 chicken drumsticks (about 2 pounds), skin removed, trimmed 1/4 teaspoon freshly ground pepper
Preparation 1. Preheat grill to medium. (No grill? See Broiler Variation, below)
2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.
3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack. Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total. Serve the drumsticks with the dipping sauce on the side.
Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.
Nutrition Facts Per serving: 255 calories 8 g fat (2 g sat, 3 g mono) 93 mg cholesterol 16 g carbohydrate 29 g protein 1 g fiber 389 mg sodium 315 mg potassium
Posted by HoodiaPharm HungerAway ::
5:28 AM ::
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You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name a few.
When you eat sodium, the excess sodium is deposited just beneath the skin where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated.
You don't have to make yourself crazy over this, because there is sodium in everything! But here are a few tips:
Read labels to check the sodium content of what you're eating.
Replace processed foods with fresh.
Avoid prepackaged and canned foods.
Be wary of salt-laden condiments and use very little soy sauce, mustard, and table salt.
Go easy on dairy, and avoid processed meat (hot dogs, jerky, bologna, corned beef), anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter.
Here are some sodium-free substitutes you can use instead: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.
Posted by HoodiaPharm HungerAway ::
7:24 AM ::
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Anytime is a good time to give your kitchen a healthy inspection. Nasty foods and hidden pitfalls are just waiting to tempt you into reverting to bad habits. They may even be disguising themselves in a "healthy" cloak. To have healthy habits and a healthier lifestyle, you first must live in a healthy environment.
Face it - No matter how motivated you are to get healthy, temptation is going to happen. It’s just a matter of time. And when it happens, you’ll need healthy foods and snacks within arm’s reach to come to the rescue. Not every day will be an easy one and the world won’t end if you have an occasional candy bar. But you sure don’t need to make it easy to take a step backward.
There’s no better time to take stock of what’s in your kitchen and be objective about whether it’ll hurt or help you later on. You may have developed an attachment to the cheesecake on the bottom shelf or the movie theater butter popcorn stashed behind the toaster, but this is no time to be sentimental. Your health is at stake!
Start with the fridge and pantry. Focus on replacing sugary and high-calorie foods with whole grains and lower-calorie alternatives.
Throw out: Thick dressings, white rice, creamers, white pasta, chips, dip, soda, mayonnaise, pudding and just say no to Twinkies!
Put on probation (if they become a problem, get a substitute): High-fat cheese, whole milk, butter, ice cream, eggs, cooking oil, beef.
Then move on to the rest of the kitchen:
Learn to read food labels Buy a sturdy cutting board for all the fresh veggies you’ll be cutting up Get plenty of plastic bags and containers for portioning out prepared foods and storing healthy leftovers Collect healthy, quick recipes Toss out all those pizza coupons Get a few drinking bottles for keeping cold water in the fridge Put a bowl of fruit and granola/breakfast bars by the back door
Posted by HoodiaPharm HungerAway ::
6:52 AM ::
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While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.
But how can this make sense, since snacking theoretically adds calories?
Snacking doesn’t serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.
Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
Posted by HoodiaPharm HungerAway ::
6:19 AM ::
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Dazzle your guests – and keep the kitchen cool – by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.
Serves: 4 Preparation time: 30 minutes
Ingredients 1 pound prepared pizza dough, preferably whole-wheat 1/2 cup prepared pesto 4 ripe plum tomatoes, thinly sliced 1/2 cup crumbled feta cheese Freshly ground pepper to taste 1/4 cup lightly packed fresh basil leaves, torn
Preparation 1. Heat grill to medium-high.
2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
3. Lay crusts on grill (they won't stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.
Nutrition Facts Per serving: 430 calories 16 g fat (4 g sat, 9 g mono) 14 mg cholesterol 60 g carbohydrate 13 g protein 6 g fiber 774 mg sodium
Posted by HoodiaPharm HungerAway ::
5:27 AM ::
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Carbohydrates have a bad rap. In this day and age of low-carb eating, many people are rejecting bread and other starchy alternatives. What a shame -- breads can be good for you - in moderation!
Tortillas are a great substitution for that everyday slice of bread. Tortillas are very versatile and come in a large variety of sizes and flavors. They are available in regular, organic and spelt (for those who are wheat intolerant). If by chance you are watching your carbs, you can even buy low-carb tortillas. Tortillas range in size from 7 to 13 inches in diameter; perfect for those snacking or who want to prepare a wrap for more than one person.
Tortillas come in so many flavors: plain, whole wheat, garlic, basil, spinach, black bean, southwestern, red chili pepper and even cinnamon honey and chocolate (try them for dessert). The fiber content ranges from 1 to 6 grams. Read the ingredient label and choose tortillas made without hydrogenated fat, and make sure that the Nutrition Facts label says that each tortilla has fewer than 3 grams of fat.
For those of you who want a low-carb meal, there are low-carb tortillas that range from 3 to 7 grams of net carbohydrate per serving. Atkins, La Tortilla and Adios Carbs Tortillas are a few of the brands to choose from. The ones by La Tortilla have only 50 calories and 3 grams of net carbs.
Wraps make quick and easy meals. Just add your choice of fillings and fold over or roll up. You can have them for breakfast with scrambled eggs and cheese; stuff them with deli meats or salads; use them for fajitas, tacos, burritos or enchiladas. Enjoy them anyway you like -- just wrap and roll!
Posted by HoodiaPharm HungerAway ::
10:08 AM ::
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A busy lifestyle can make finding the time to exercise a nightmare. Most adults who work out also have a little thing called a job, which can add up to big-time exhaustion.
This puts time on short supply, and unfortunately one of the first things to bite the dust is your fitness program.
What time of day do you exercise?
About 28 percent of you exercise any time you can -- a dead heat with those who prefer an evening workout. The least favorite time to train the body was during the afternoon hours
Throughout the day, there is also a natural ebb and flow of energy that we all experience. We adapt to our daily schedules of sleep, work and rest, becoming stronger during periods of the day when our bodies instinctively anticipate greater amounts of work (based on previous behavior).
In other words, if you work out every day at 6 p.m., your body will get the most from a workout that takes place at 6 p.m. Because you've grown accustomed to exercise in the evening, you won't be as energetic and strong during a workout that takes place in the early morning hours. For you, a morning workout will not be quite as effective. Fortunately, any differences will be minor, and a workout that takes place during the evening hours is still far better than no workout at all.
So should you rearrange your life around exercise just to ensure an evening workout, or a workout that happens at the same time every day? Researchers are apt to answer with a very adamant, "No!" Ultimately, finding enough time (and energy) to exercise -- no matter what the time of day -- is what's important.
Ideally, it's best to stick to your scheduled program. Here are five ways to help you get around a hectic day.
1. Shrink to Fit: Cut workouts in half and squeeze in a 15- or 20-minute session instead of your normal workout. These "short, but sweet" workouts can produce dramatic results.
2. Start Your Day Early: Set the alarm clock for 30 minutes earlier and work out before your day starts. Eventually, your body will adjust to the earlier wake up call.
3. Split Lunch: Split your lunch hour in two and devote half an hour to exercise before you eat. This will also curb your appetite and make it easier to cut lunchtime calories.
4. Rock-A-Bye, Baby: When the little one goes down for a nap, squeeze in 10 or 15 minutes. Whether you're a work-at-home mom or dad, take every opportunity you get to squeeze in some exercise. Repeat throughout the day to add up to 20 or 30 minutes.
5. Double Up: Create combination workouts you can perform three or four times weekly. For example, combine 10 minutes of strength with 20 minutes of cardio training for three or four 30-minute weekly workouts.
Posted by HoodiaPharm HungerAway ::
9:43 AM ::
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These dog days of summer are sure to be a scorcher, so don't even think about turning on that oven. Many of us have become accustomed to eating hot meals, but you can stay cooler in the kitchen by turning your favorite out-of-the-oven entrees into delicious no-cook dinners. And you'll find that you're just as satisfied.
Try these meal ideas instead of those sizzling standards:
Instead of Grilled Chicken...Have a Vermont Chicken and Apple Wrap
Remove breast meat from pre-cooked rotisserie chicken. Spread a whole-wheat or spinach tortilla with low-fat honey mustard, then layer thin slices of green apple and chicken and roll up.
Instead of Steamed Shrimp... Have a Creamy Shrimp Sandwich
Defrost frozen shrimp. Chop and mix with celery and fat-free mayonnaise. Serve on a whole-grain roll with baby spinach leaves, sliced tomato and onion.
Instead of Fajitas... Have a Mexican Plate
Heat corn tortillas and layer with pre-grilled steak strips or lean roast beef, black bean dip, fresh green peppers, onions, lettuce, tomatoes and salsa; serve with gazpacho.
Instead of Crab Cakes...Have a Corn and Crab Salad
Mix canned crabmeat, canned yellow corn kernels, asparagus tips and grape tomatoes in a bowl; dress with 1 teaspoon olive oil, white wine vinegar and Old Bay seasoning.
Instead of Bean Soup...Have a Garbanzo Bowl
Rinse and drain canned chickpeas; toss with chopped red onion, chopped yellow bell pepper and broccoli florets. Sprinkle with oregano and 1 teaspoon grated Parmesan cheese.
Instead of Roasted Turkey... Have a Thanksgiving Sandwich
Spread a whole-wheat pita with fresh horseradish; stuff with lean roasted turkey breast, romaine lettuce leaves and sliced canned sweet potatoes (packed in juice).
Posted by HoodiaPharm HungerAway ::
9:16 AM ::
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Grilled Chicken with Cherry-Chipotle Barbecue Sauce
This is a spicy but not fiery-hot dish. It is made with chipotle peppers, which add not only heat but also a subtle smoky taste. Chipotle chiles in adobo sauce are smoked jalapenos packed in a flavorful sauce. Look for the small cans in the Mexican food aisle in large supermarkets. Also, be sure to use a non-reactive pan − one that is stainless steel, enamel-coated or glass − to prevent an off color and/or off flavor in acidic foods. Enjoy this variation of barbecued chicken with coleslaw and cornbread.
1 cup fresh or frozen (thawed) dark sweet cherries, pitted and chopped 1/2 cup reduced-sodium chicken broth 1/3 cup cherry preserves 1/3 cup ketchup 2 tablespoons cider vinegar 1 1/2 teaspoons minced canned chipotle peppers in adobo sauce, or more to taste 1 1/4 teaspoons dried thyme 1/2 teaspoon ground allspice 2 pounds boneless, skinless chicken breasts, trimmed of fat
Preparation
1. Stir cherries, broth, preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small deep bowl. Transfer to a shallow non-reactive dish large enough to hold chicken. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
2. Preheat grill to high. Oil the grill rack. Remove the chicken from the marinade. Transfer the marinade to a medium skillet.
3. Reduce the grill heat to medium and grill the chicken until cooked through and no longer pink in the middle, 7 to 9 minutes per side. Meanwhile, bring the marinade to a boil. Reduce heat to a simmer and cook until the sauce is reduced by about half, 12 to 15 minutes. Let the chicken cool slightly; serve with the sauce.
Enjoy!
Nutrition Facts Per serving: 180 calories 3 g fat (1 g sat, 1 g mono) 63 mg cholesterol 14 g carbohydrate 24 g protein 1 g fiber 179 mg sodium 272 mg potassium
Posted by HoodiaPharm HungerAway ::
8:26 AM ::
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Wednesday, July 9, 2008
4 Ways to Lower Your Carbs
When you're a low-carb devotee, it's the simple things (carbs) you miss the most. Bread and mashed potatoes become things of the past. This is a sad reality of your newly chosen lifestyle. But, if you're a smart low-carb eater, a substitution for those longings is just a list away.
Help is on the way. Take note of these low-carb substitutes!
1. Faux-tatoes Anyone? Who says you can't have your potato and eat, it too? You can when you switch mashed potatoes for mashed cauliflower! Simply steam up a whole head of cauliflower until it is tender. Now, add some cream cheese, butter and salt and pepper. Whir it up in the blender or food processor. This is so good, you're gonna wish you had made this sooner!
2. Going Crackers. So what if saltines are verboten? Genisoy brand crackers are delicious and work well for snacking up a storm. And, check this out: there are only 12 grams of carbs in the 25 crackers they give you per serving. So, eat half and you're still in the low-carb ballpark. They're available in a variety of flavors and can be had at well-stocked grocery stores and health food stores.
3. Chips Ahoy? Chips are a snacker's divine right. Or, so we seem to think. But, if you're low carbing, they're a carbohydrate nightmare. Tortilla Factory has solved that problem with a great tasting low-carb tortilla. Try the garlic herb tortillas/ Cut them into triangles, spray with some oil and crisp up in the oven (about 425 degrees F, for about 7 minutes). Best of all, there are only 3 net carbs per tortilla.
4. It Has to be Pasta! A simple substitute for the oft-craved pasta is spaghetti squash. It truly does have a nice nutty flavor. Top it with a meaty spaghetti sauce and some grated Parmesan for an Italian feast. It may not be fettuccine, but it sure looks like angel hair.
Posted by HoodiaPharm HungerAway ::
8:08 AM ::
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Here are five tips to keep your metabolism engine running:
1. The old adage "sodium makes you retain fluid" is certainly true, but not necessarily for everyone! If you get adequate amounts of magnesium, potassium and calcium through diet and/or supplementation, bloating may indeed be prevented. To get these highly beneficial minerals, simply include green leafy vegetables, dairy and whole grains in your diet.
2. Drink water. Your digestive and circulatory systems depend on your drinking enough water throughout each day! Ironically, if your body is dehydrated it will work harder to retain what little fluid it does have to process and eliminate wastes, making you feel (and look) bloated in the process.
3. Keep moving. Keep your metabolism engine burning by getting your heart rate up for at least 30 minutes daily. You don't necessarily have to run or jog, but you can easily pick up the pace at the grocery store, deliberately make extra trips up and down the steps AND take those steps two at a time, as well as habitually squat to pick up items others have dropped and run your errands -- literally. In your mind's eye, you'll feel great -- a feeling that will reflect in your body language.
4. Increase your weight. Muscle weight, that is. Building and toning muscle tissue will "smooth" out the appearance of your legs and arms. Also, muscle is more metabolically active than fat. So, you'll burn more calories just sitting in your chair when you have more muscle tissue on your body.
5. Beat Bloat. Eat slowly by chewing your food well and taking your time; eating too quickly may produce gas. Avoid chewing gum, as it may promote excessive air intake that will also produce bloating and gas. Eat fibrous foods moderately, as too much too soon may be gaseous. Avoid high-fat meals, as they are harder to digest and may make you feel "heavy" and "bloated". Also, don't let PMS interfere with your activity...you don't necessarily have to keep to your intensive training schedule, but you can help alleviate the symptoms of PMS even by taking a moderate walk.
Posted by HoodiaPharm HungerAway ::
7:36 AM ::
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It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Posted by HoodiaPharm HungerAway ::
7:03 AM ::
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When it's blazing hot (hello, summer!), we're always on the lookout for ways to cool off without packing on the pounds. Which is why I love Agua Fresca. Translation? Fresh Water. Made with fruit, it's light, it's sweet, and—at 45 calories—it's a darn-near-perfect poolside beverage.
Watermelon Agua Fresca
Ingredients:
2 cups cold water 2 cups watermelon, rind removed, seeded and chopped 2 tablespoons Splenda Juice of 1/2 lime, no more than 1 tablespoon
Directions:
Cut the watermelon into roughly 1-inch cubes. In a blender or food processor, combine water, watermelon, sugar and lime juice until smooth.
Pour mixture through a strainer into a pitcher, forcing through most of the pulp. Chill at least 30 minutes before serving. Recipe makes 2 servings. Per serving: 0 grams of fat, 45 calories.
Posted by HoodiaPharm HungerAway ::
6:42 AM ::
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Tuesday, July 8, 2008
Ways to Cut Calories Without "Dieting"
The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.
Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.
Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.
Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Posted by HoodiaPharm HungerAway ::
8:12 AM ::
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Losing one pound a week may not sound daunting , especially when you consider that the average woman weighs 164 pounds and the average man weighs 191 pounds. But as anyone who’s tried a diet and given up a month later knows, it’s harder than it seems.
Fortunately, dropping this kind of weight (and keeping it off) doesn’t have to be difficult, especially if you make a few simple changes to your daily routine. Shedding one pound a week means taking in a total of 3,500 fewer calories. You could simply eat 500 fewer calories a day (the equivalent of cutting out one burrito), or you could burn 500 more calories (the equivalent of running for an hour). Or you could do a combination of both. Follow these eight tips to get started.
1. Calculate how much you really eat. How are you going to cut out 500 calories if you don’t know how many you’re taking in to begin with? You may be surprised how quickly sides, snacks, and treats add up. Write down how much you eat each day, and remember to include the piece of cake you had for your coworker’s birthday, the beer you grabbed with a friend after work, and the potato chips you had after dinner. From there, find places to start trimming the fat—literally.
2. Get moving. If you feel like you don’t have time to exercise, try adding mini-workouts into your day. For example, spend 10 minutes stretching in the morning when you get out of bed, take a quick 15-minute walk after lunch, and do some sit-ups and lunges during commercial breaks while watching TV at night. Without making any major adjustments to your schedule, you can add in 30 minutes of exercise to your day.
3. Get it out of the house. Don’t buy cupcakes “for the kids” or certain snacks “in case someone stops by.” If it’s there, you are more likely to eat it. Get rid of the unhealthy foods in your kitchen. Before you go grocery shopping, plan dinner menus for the week, and buy only the items you need. Don’t go to the supermarket when you’re hungry, or you’ll be tempted to buy items you don’t need.
4. Eat more fruit. One study found that women were able to lose more weight when they began a low-calorie diet and started eating more fruits and vegetables, including apples, oranges, carrots, and cucumbers. The reason was simple: These foods made them feel fuller longer than when they simply cut calories from their usual diet.
5. Check the nutrition information. You might be surprised by the true caloric count in certain foods. For example, if you’re looking for a snack to go with your low-fat soy latte at Starbucks, would you choose the Rice Krispies square or the Chocolate Fudge Brownie? Although neither is exactly diet-friendly, you might be surprised to find out that the Chocolate Fudge Brownie has 30 fewer calories, 410 versus 440. The same goes for low-fat peanut butter, which only saves you four calories per serving.
6. Buy smaller plates. If you have large or oversized plates, you’re more likely to pile on more food to make them look full. Consequently, you’re also likely to eat more. Using smaller plates will help you control your portion sizes, an important component of any weight-loss plan.
7. Step it up. Build more walking into your day. Walk a lap around the mall before you start shopping, pace in your living room while talking on the phone, and don’t drive to the video store around the corner. Over time, these steps will add up.
8. Change your routine. Certain situations may encourage overeating. If you eat while watching TV, replace that behavior with something else. Drink a glass of water instead, learn to knit, or simply play with rubber ball to occupy your hands. If you’ve gotten used to having a 3 p.m. snack, take a quick walk as a distraction. Eat because you’re hungry, not because it’s a habit.
Posted by HoodiaPharm HungerAway ::
7:25 AM ::
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When children play, they’re exercising AND having a great time. Ask an adult to climb the jungle gym and you’ll get a sideways look that shouts, “You’ve got to be kidding!” What happened to the days when recess was everyone’s favorite subject in school? Reclaim the joy of exercise with these 10 tips for making fitness fun again…
The mode of exercise you choose isn’t nearly as important as finding the inner drive to do it, and keep doing it until you see results. It doesn’t matter if you join a spin class or train for a marathon in order to lose weight and get in shape – either one will do the trick. In fact, you can burn a ton of calories just jumping up and down for an hour in your living room.
But if losing weight is as easy as burning extra calories every day – no matter the method – why haven’t you done it yet?
Motivation – or lack thereof – is at the heart and soul of so many adults’ struggle with fitness. Exercise just isn’t fun anymore! It’s become a tedious, sweaty task that’s pretty much the same as scrubbing the toilet – nobody wants to do it, yet it still needs to be done.
What’s the secret of those who do get out of bed, off the couch and away from the computer long enough to work out each day? They make exercise fun.
So get out of that rut! Don’t just rotate through the treadmill, stationary bike and step machine at the gym. Variety is the spice of any successful fitness routine. So drop the dumbbells, and give yourself some more exciting options.
Get creative! Buy yourself a jump rope, and see if you can still do a double jump. Strap on some rollerblades and enjoy the breeze in your face as you speed down the street… that is, if you dare.
How about a balance ball workout? A medicine ball workout? A water workout? Or relive a childhood favorite, like Frisbee or a fierce game of tag. As long as you’re having fun, you’ll forget you’re burning calories and doing something good for yourself.
Posted by HoodiaPharm HungerAway ::
6:50 AM ::
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Preheat oven to 375 degrees. Put bread crumbs in dish. Add a dash of each of the seasonings and mix well. Place chicken pieces in a separate dish, and cover and toss with hot sauce. Spray a baking pan with nonstick spray. Give each chicken piece a shake (so it's not dripping with hot sauce), and then coat it evenly with the crumbs. Lay the nuggets on the baking pan. Place in the oven, and bake for 10 minutes. Then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout.
Number of Servings: 3
Posted by HoodiaPharm HungerAway ::
6:22 AM ::
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On the surface, moderation simply means avoiding extremes. It involves finding strategies and habits that can be maintained over the long-term, without cycling between one extreme and the other.
At a deeper level, moderation is a commitment to balance and wholeness. It is rooted in the recognition that each person has many different (and often competing) needs, desires, abilities, and goals. Living up to your full potential means finding ways to incorporate all of them into your decision-making processes and choices.
Practicing moderation in your weight loss program begins with practical strategies, such as counting calories, measuring portions, learning about your nutritional needs, and planning healthy meals. Achieving a reasonable rate of weight loss (about 1-2 pounds per week) by combining a tolerable calorie restriction with exercise is the moderate way to go. Fad diets, eliminating food groups, severely cutting calories and using diet pills are just as extreme as completely denying yourself foods that you enjoy.
The idea is to follow a healthy, balanced, and enjoyable nutrition and fitness plan that you can stick with—for life. There’s no “ending the diet” or going back to “normal" eating or anything that will cause you to regain the weight you’ve lost. When you reach your goal weight, all you need to do is gradually increase your caloric intake to a level where you can maintain your weight loss.
Posted by HoodiaPharm HungerAway ::
8:48 AM ::
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If you want to stick to your diet when dining out, get comfortable with asking your server to help you meet your needs. There are several ways to modify dishes when eating out. Here are my top three dining-out tactics:
Educate yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side — these are all things you want to know now that you are eating right.
Make substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or french fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.
Make modifications. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; have your omelet made with egg whites if possible; ask for the chef to use just a small amount of olive oil.
Posted by HoodiaPharm HungerAway ::
8:06 AM ::
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Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis. Basic Plank (beginner) Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists (intermediate) Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank (advanced) Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and intensity on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
Posted by HoodiaPharm HungerAway ::
7:40 AM ::
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This recipe serves: 4 Preparation time: 10 minutes
Ingredients
1 pint fresh strawberries with stems intact 1 cup freshly squeezed orange juice 1/2 cup light sour cream 1/2 cup granulated brown sugar
Cooking Instructions
1. Wash the strawberries and soak them in the orange juice for a few minutes at room temperature, or for several hours in the refrigerator. 2. In a small mixing bowl, combine the sour cream and 1/4 cup of the brown sugar. Transfer the sweetened sour cream to a small serving bowl and place the remaining brown sugar in a small dish or bowl. 3. Drain the strawberries and place them in a large serving bowl. 4. Invite everyone to dip their own strawberries (holding them by the stems) into the sweetened sour cream and then into the brown sugar.
Nutrition Facts
Serving Size: 1/2 cup Calories 192 Total Fat 3 g Saturated Fat 2 g Protein 3 g Total Carbohydrate 40 g Dietary Fiber 2 g
Posted by HoodiaPharm HungerAway ::
7:13 AM ::
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Friday, July 4, 2008
12 Ways To Get Into Your Bikini
Yes, summer is here, and will be here every year, so whether you are within reach of your bikini body, or would like to gather your ammo and fine tune for next year, here are some safe, all-natural diet tips:
Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow.
Shoot for 25 to 35 gm of fiber per day.
If you get hungry, eat a few ounces of protein to tide you over until your next meal.
Eat at least two servings of fish per week to get healthy fats.
Spice up your food with red pepper, which boosts metabolism.
Drizzle sugar-free syrup over cooked carrots for a sweet treat.
Drink green tea liberally - it helps burn fat.
Try not to let yourself get bored, stressed out or depressed, if possible. Try yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.
Outwait your food cravings. They generally last no longer then 10 minutes.
Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet (like you are now) or soaking in a hot bath.
Make a list of 25 things to do rather then eat, and keep it handy for times when you feel tempted to eat (when you shouldn't).
Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat.
Posted by HoodiaPharm HungerAway ::
11:18 AM ::
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If you put yourself in a positive frame of mind, you can accomplish anything. If you can clearly see your goal, see that it’s within your grasp, there’s nothing stopping you. That’s why surrounding yourself with positive images and visual reminders can be just what the doctor ordered.
You may already have an inner voice telling you that you can do it, that you can reach your goal. But sometimes, that inner voice could be distracted, a little discouraged or even intimidated. Sometimes, it lacks conviction. Sometimes, you need an external voice telling you the same thing, reinforcing your confidence and determination.
Think about what might happen without that positive reinforcement. Suppose you had a parrot sitting on your shoulder, cackling in your ear all day long that your efforts are useless, that you will never reach your goal. Or suppose that every day, you were faced with a taunting picture of you looking your god-awful, embarrassing worst. Sounds pretty discouraging, doesn’t it?
Surrounding yourself with negativity will drain the energy, life and hope right out of you like a leech. Seems pretty obvious, but too often, we allow these negative messages to seep through.
Thankfully, the opposite is just as true. One of the quickest ways to boost your spirits and keep motivation high is to keep a positive picture of your goal close by. A picture or other visual of your ultimate goal is a huge motivator. Having it around all the time is a voice of encouragement whispering in your ear, helping you stay focused on the prize and energized to overcome any obstacle.
Posted by HoodiaPharm HungerAway ::
10:51 AM ::
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So if the thought of fireworks and outdoor barbecues have you immediately dreaming of your rich and creamy potato salad recipe that's been in your family for generations, this may be a difficult time for you, but it's time to ignore those past cravings! Just because it's homemade doesn't mean it's good for you — most of the side dishes we associate with Fourth of July picnics are loaded with mayonnaise, eggs, butter, you name it. In other words: fat and calories. Give yourself, your family, and friends some healthier options this Friday with some of my modified, picnic-friendly foods.
Here are two great recipes to bring to any outdoor event!
Tuna and Green Bean Pasta Salad
2 cups green beans 2 tablespoons olive oil 1 tablespoon minced garlic 1/4 cup fresh lemon juice 2 tablespoons water 1/4 teaspoon freshly ground black pepper 4 cups cooked whole-wheat farfalle (bow-tie pasta; about 2 cups uncooked) 1/4 cup chopped fresh parsley 1 1/2 tablespoons capers 2 (6-ounce) cans albacore tuna in water, drained and flaked
Directions:
Trim ends from beans and cut them in half lengthwise, slicing through the seam. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes or until lightly browned, stirring frequently. Cut beans into 1-inch pieces. Combine pan drippings with lemon juice, water, and black pepper in a large bowl; stir well with a whisk. Add farfalle and remaining ingredients; toss well and serve. Mexican Coleslaw
Place cabbage and carrots in a colander; rinse thoroughly with cold water to crisp. Let drain for 5 minutes. Meanwhile, whisk cilantro, vinegar, oil and salt in a large bowl. Add cabbage and carrots; toss well to coat. To make this coleslaw even faster, use a coleslaw mix containing cabbage and carrots from the produce section of the supermarket. Once prepared, serve immediately or cover and refrigerate for up to 1 day. Toss again to refresh just before serving.
Posted by HoodiaPharm HungerAway ::
10:25 AM ::
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Perfect for putting out for the Fourth of July celebration you have!
Prep Time:35 min Start to Finish:2 hr 35 min makes:24 servings
Lemon Mayonnaise 2 cups fat-free mayonnaise or salad dressing 1 cup plain fat-free yogurt 1/2 cup lemon juice 1/4 cup chopped fresh or 1 tablespoon dried tarragon leaves 1 teaspoon salt
Pasta Salad 2 packages (16 ounces each) medium pasta shells 3 pounds asparagus, blanched and cut into 4-inch pieces 2 pounds snap pea pods, blanched 16 medium green onions, sliced (1 cup) 2 medium yellow bell peppers, coarsely chopped (2 cups)
1. In large bowl, mix all Lemon Mayonnaise ingredients until well blended; set aside. 2. Cook and drain pasta as directed on package. Rinse with cold water; drain. 3. In large bowl, mix pasta and remaining Pasta Salad ingredients. Stir in Lemon Mayonnaise until well mixed. Cover and refrigerate 1 to 2 hours or until chilled.
Nutritional Information
1 Serving: Calories 210 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 420mg; Total Carbohydrate 41g (Dietary Fiber 4g, Sugars 5g); Protein 8g
Posted by HoodiaPharm HungerAway ::
9:26 AM ::
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Antioxidants are compounds that absorb free-radical molecules that can lead to cancer and age-related ailments. The more antioxidant-rich foods you include in your diet the better. To help you do that, here are five foods to swap to get a bigger antioxidant boost.
Exchange: Coffee for Tea Black tea, which makes up most of the popular blends, ranks much higher than coffee in terms of antioxidants. So make like the British and exchange your coffee for two cups of tea per day.
Exchange: Beer for Wine Beer made the top 10 antioxidant list because of sheer volume consumed, but red wine is the better way to go. By volume, it has more antioxidants.
Exchange: Juice for Fruit The general rule for getting the most antioxidants: the closer to the plant the better. Whenever possible, eat the original.
Exchange: Bananas for Dates A staple of every grocery store visit may be bananas, but next time go on a date for dates. Dates have the most antioxidants based solely on serving size.
Exchange: Milk Chocolate for Dark The milk in milk chocolate prevents a lot of the antioxidants from getting into your body.
Posted by HoodiaPharm HungerAway ::
11:18 AM ::
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By far, the most common reason that diets fail is due to the fact that people simply feel too deprived and they lose sight of their goals. While we all want to lose weight and feel better, the siren call of our favorite foods can be so powerful that we abandon these dreams and cave to our cravings. However, there are a few techniques that you can use to ensure that you’ll be able to resist these calls and keep your diet on track.
The first key is to select a diet that contains the right balance of fats, proteins and carbs. Your body needs to have fuel to live and if you’re depriving it of this necessary balance you’re not only going to feel awful, but your body is going to start issuing some pretty strong demands. For example, if you attempt to completely cut sugar out of your life, your body, which has grown accustomed to this balance over the years is going to rebel.
This means that after a few days you may be so overwhelmed with cravings for sugar that you simply cannot help yourself. You can learn a very good lesson from a phenomenon that occurs when people adapt strict eating plans, such as fruitarianism. This is a type of vegetarianism where only fruit can be consumed. Over the first few weeks, most people who adopt this diet go through a period where they become so depleted and their bodies get so insistent that they binge without even realizing it.
The second key is to learn from these mistakes and adopt a natural regimen that will slowly train your body to accept your new food choices. Rome wasn’t built in a day and you’re not going to be able to suddenly start eating healthy and expect everything to go smoothly. You’ve got to take that time to retrain your body so that you can avoid falling off the wagon.
Posted by HoodiaPharm HungerAway ::
10:24 AM ::
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1. Lose Weight: We can't control our genes, but we CAN control the size of our jeans! Losing just 5 percent of our current weight can lower your risk for complications from diabetes. That's a start. There are a number of different eDiets plans that are great for weight loss and one that's especially dedicated to information and support for people living with diabetes. Find the plan that suits your food preferences best, and join our Living with Diabetes support board. Keep track of your waist size along with your weight. Women, waist size 35 inches or greater increases your risk for heart disease and diabetes, especially if your BMI is equal to or greater than 25. Men, waist size equal to or greater than 40 inches with BMI equal to or greater than 25 compounds risk.
2. Exercise: New research shows that any type of exercise improves blood glucose control. You don't have to run every day or join a gym, but you do need to get out and walk, and if you add resistance training -- not heavy weights, but light weights and bands -- you can strengthen muscles.
3. Test: This goes back to your genes! If you have a first-generation relative (parent, sibling) with Type 2 diabetes, you have a genetic link. If you are overweight, your risk is doubled. Get tested now, and hopefully you'll be normal. But keep vigilant, enjoy a balanced diet, stay active and keep your weight within a couple of pounds of your goal. If your blood glucose is higher than normal but not at Type 2 diagnosis (greater than 126 mg/dL), it means you need to take control now to avoid complications.
4. Take Control: If you do have diabetes, you can manage the disease, instead of letting it manage you; you control diabetes. You control your diet, your activity and how often you test. Then, you can control the controls. Follow your physicians' and your diabetes educators' recommendations, and test your blood glucose frequently. Many blood glucose monitors have sophisticated software that lets you download your readings and create reports.
5. Connect: You can do it alone, but having support makes it better and more fun. Support groups help people by giving them a supportive, secure place online to get together and share their experiences.
Posted by HoodiaPharm HungerAway ::
9:40 AM ::
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Simple, trendy, tasty and healthful! These appetizers will be the hit of the party.
Prep Time:15 min Start to Finish:1 hr 25 min makes:36 appetizers
1 can (6 oz) crabmeat, drained, cartilage removed and flaked 1 can (4 to 4 1/2 oz) shrimp, drained, rinsed 2 medium plum (Roma) tomatoes, seeded, chopped (1/2 cup) 1/3 cup chopped sweet onion 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh basil leaves 1 tablespoon chopped fresh mint leaves 1 tablespoon olive or vegetable oil 1 tablespoon lemon juice 1 teaspoon finely chopped garlic 1 loaf (1 lb) baguette French bread, cut into 36 slices 3 tablespoons olive or vegetable oil Freshly ground pepper to taste
1. Mix all ingredients except baguette, 3 tablespoons oil and the pepper. Cover and refrigerate at least 1 hour to blend flavors but no longer than 24 hours. 2. Place baguette slices on cookie sheet. Brush with some of the 3 tablespoons oil; sprinkle with pepper. Broil with tops 4 to 6 inches from heat 1 to 3 minutes or until light golden brown; turn. Brush with remaining oil; sprinkle with pepper. Broil 1 to 3 minutes longer or until light golden brown. 3. Place seafood mixture in bowl. Arrange bowl and toasted baguette slices on serving platter.
Nutritional Information
1 Serving: Calories 60 (Calories from Fat 15); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 10mg; Sodium 100mg; Total Carbohydrate 7g (Dietary Fiber 0g, Sugars 1g); Protein 3g
Posted by HoodiaPharm HungerAway ::
5:14 AM ::
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So what part of the body should you work? All of it – your upper body, core, and lower body.
Your upper body is made up of your arms, chest, shoulders, neck, and upper back. This is easily the most popular part of the body to work for strength training. Here are some possible exercises for the upper body:
Pushups Dumbbell Side Exercise Chest Press Dumbbell Shoulder Raise Lat Pull Down Tricep Kick Back Dumbbell Shoulder Press Bicep Curl
The core is very important because you derive much of your balance from the middle section of your body. Plus a strong core allows you to do other exercises better and more effectively. When it comes to your core, almost everyone takes care of their stomachs with sit-ups. But there is much more to your core, including your obloquies, lower back, hips and groin. Here are a few exercises for the core:
Crunches Crunch w/Twist Reverse Crunch Bird Dog
Last but not least is your lower body. While the legs are sometimes forgotten during strength training, they are also very important. The reason for this is large muscle groups like the ones in your legs burn more fat and help you last longer during aerobic exercise. The key is finding exercises that specifically work your quads, hamstrings, calves and tibialis. Here are a few lower body exercises:
Forward Lunges Ball Squats Leg Press Wall Squats Calf Extension Leg Raises
Make sure to give your body a rest after a strength workout. Whichever part or parts of the body you work, give it two days’ rest before you work it again. This gives the muscles time to repair themselves and allows your metabolism to do its thing. And before you know it, you will not only be strong, but on the way to hitting your weight goal.
Posted by HoodiaPharm HungerAway ::
9:43 AM ::
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Coaches, mentors, trainers, teammates, partners, fans. Even the greatest athletes in the world can’t do it alone.
People naturally perform better when others are on their side and helping out. Even in everyday nutrition and fitness, we’ve found that people who involve others and ask for help get much better results and stick to their programs longer than people who try to go the distance on their own.
Why is that? For starters, positive peer pressure can be one of the most powerful motivators around. It’s tougher to quit when someone else is counting on you. In fact, with a team that’s pulling for you, it’s less likely that you’ll want to quit.
When you involve others, you have access to more knowledge, more ideas, more enthusiasm, and more resources. Bicyclists and race car drivers are finding out that they need teammates looking out for them if they have any chance at all of winning. You can take advantage of the same benefits.
Finally, having other people help out just makes weight loss a heckuva lot more fun. Especially for social exercisers, trying to lose weight and exercise alone can leave you bored out of your mind.
Posted by HoodiaPharm HungerAway ::
8:29 AM ::
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Eating healthy can be challenging. Often, time and money don't cooperate with your meal plan, so you stray from your healthy eating plan and settle for a bag of cheap hamburgers as a quick food fix. But those days are no more.
Whole foods, organic vegetables and lean meats can be pricey, but can you put a price on your health? Well, yeah. It's Sunday night, payday isn't until Friday, and you barely have two nickels to rub together.
How can you eat for the rest of the week on such meager funds? Oh, ye of little faith, here are the tricks, tips and recipes to eat healthy without paying heavily.
Specialty items and some organic products can be more expensive than items purchased at your local grocery store, but eating healthy doesn't always have to cost you more. For example, substitute frozen vegetables for fresh ones. They are usually cheaper and will last longer.
If you're going to buy fresh produce, buy your fruits and vegetables in season, which can lower your food bill. Also hit the sale rack, buying items on sale like low-fat meats and chicken and freezing them for later to save even more cabbage.
Low-priced foods include brown rice, whole-grain pasta, canned tuna and canned salmon, which can be quickly thrown together for an inexpensive, healthy meal.
Simply add canned tuna or salmon to pasta and add in vegetables. It's a trouble-free way to get protein, carbs, healthy fats, vitamins and minerals while keeping it cheap.
Using ground, lean turkey in place of ground beef for items such as meat loaf, tacos, casseroles and more.
Also, making enough to use the leftovers for lunch the next day is a good way to save a few extra clams on lunch.
Posted by HoodiaPharm HungerAway ::
7:56 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 Yoplait 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 ::
7:12 AM ::
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Think back on all those past dieting failures. Did you completely eliminate fat in one of those diets? Didn't last long on that one, did you? If being ravenous within an hour of eating a plate of steamed veggies didn't do you in, then surely the lack of energy and fuzzy thinking did. Let's talk about why you need fat in your diet. Animal and vegetable fats provide valuable, concentrated energy; they also provide the building blocks for cell membranes and a variety of hormones and hormone-like substances. Fats slow the absorption of nutrients into your system so that you can go longer without feeling hungry, and they aid in sugar and insulin metabolism, which helps you lose weight. In addition, they act as carriers for important fat-soluble vitamins, aid in the absorption of vital minerals, and help facilitate a host of other important biological operations within the body.
Convinced? Good! I know your next question is, How do I know if foods that contain fat are good to eat or not? It all boils down to molecular structure, and how different kinds of fat molecules affect your body. The fats considered to be healthiest come from plants and vegetables. They are called unsaturated fats, and here's a basic look at the science behind them: Unsaturated fat molecules contain at least one pair of carbons linked by a double bond. Since hydrogen can't break this bond, it can't bond with these carbons, so any fat molecule with one or more double-bonded carbons is considered "unsaturated" by hydrogen. Now keep your eyes peeled for the magic word — unsaturated — on food packaging.
Posted by HoodiaPharm HungerAway ::
9:54 AM ::
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Barbecue season is upon us and that can be fantastic news for dieters: grilling is one of the best ways to impart flavor to foods without added fat.
In fact, in many cases, all you really need to create a delicious, low-fat backyard meal is a spatula and some pretty basic ingredients (and your trusty chef's hat, of course). So what's cooking on grills across the country? According to the National Hot Dog and Sausage Council, Americans will consume at least 7 billion hot dogs during "prime grilling time" which goes from Memorial Day to Labor Day. And that might not be such good news for attaining a summer-ready body.
Just one Ballpark hot dog has 180 calories and 16 grams of fat. Add the requisite bun and you'll get an additional 120 calories and 2 grams of fat. If you're biting into an oversized, stand-style frank, you'll get 230 calories and 22 grams of fat from Oscar Mayer's XXL Deli Style Beef Franks. But the top dogs when it comes to bad nutrition are fast-food franks, like Dairy Queen's All Beef Foot Long Frank with 550 calories and 35 grams of fat.
Plus, calories and fat aren't the only numbers that are sky-high in most frankfurters. Sodium levels can be downright astronomical. Some have as much as 1,800 milligrams per dog -- that's more than half the recommended daily limit.
Luckily, this ballpark standard doesn't have to strike out your dieting efforts -- just teach that old dog some new tricks. This spring, scan your supermarket's refrigerator section for leaner varieties, such as Ballpark fat-free franks with 40 calories and 0 grams of fat and Healthy Choice low-fat franks with 70 calories and 2.5 grams of fat. You can also substitute beef hot dogs for the chicken or turkey assortment, like those from Louis Rich, which have a still reasonable 85 calories and 6 grams of fat.
So fire up the grill and enjoy one of America's favorite pastimes without the guilt -- we assure you, these lighter hot dog options can leave you looking more like a Greyhound rather than a Basset Hound. Try this ready-for-the-grill recipe this weekend -- it comes complete with that other summer staple, coleslaw.
Chili Dogs and Slaw
1 bag pre-cut coleslaw vegetables 1/2 cup fat-free mayonnaise 1/4 cup fat-free plain yogurt 1 1/2 tablespoons. apple cider vinegar 2 teaspoons lemon juice 2 teaspoons Dijon-style or honey mustard 1 1/2 tablespoons Splenda artificial sweetener 1 package tofu hot dogs 1 package hot dog rolls 1 can vegetarian chili (such as Health Valley or Amy's Organic)
Combine vegetables, mayonnaise, yogurt, vinegar, lemon juice, mustard and sweetener in a bowl. Chill, about one hour. Prepare hot dogs and chili according to package instructions. Place hot dogs in rolls and top with chili; serve alongside coleslaw.
Posted by HoodiaPharm HungerAway ::
9:31 AM ::
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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 ::
7:44 AM ::
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Flavor combinations such as strawberry and rhubarb are classics for a reason--they taste great together! Enjoy them both in this elegant layered angel food cake.
Prep Time:25 min Start to Finish:3 hr 10 min makes:12 servings
Cake 1 box white angel food cake mix 1 1/4 cups cold water 2 teaspoons grated orange peel
Filling 2 cups sliced rhubarb 1/2 cup granulated sugar 2 tablespoons orange juice 1 1/2 cups sliced strawberries Red food color, if desired Frosting and Garnish 1 container (8 oz) fat-free frozen whipped topping, thawed 1/2 cup sliced strawberries
1. Move oven rack to lowest position (remove other racks). Heat oven to 350°F. In extra-large glass or metal bowl, beat cake mix, water and orange peel with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into ungreased 10-inch angel food (tube) cake pan. (Do not use fluted tube cake pan or 9-inch angel food pan or batter will overflow.) 2. Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not underbake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours. 3. Meanwhile, in 2-quart saucepan, mix rhubarb, 1/2 cup granulated sugar and the orange juice. Cook over medium heat 10 minutes, stirring occasionally. Cool 15 minutes. Stir in 1 1/2 cups strawberries. Stir in 4 drops food color if deeper red color is desired. Refrigerate about 1 hour. 4. Run knife around edges of cake; remove from pan. Cut cake horizontally to make 3 layers. Fill layers with filling. Frost side and top of cake with whipped topping. Arrange 1/2 cup strawberries over top of cake. Store covered in refrigerator. High Altitude (3500-6500 ft): Follow High Altitude cake mix directions for angel food pan, adding orange peel to batter.
Nutritional Information
1 Serving: Calories 220 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 50g (Dietary Fiber 1g, Sugars 36g); Protein 3g
Posted by HoodiaPharm HungerAway ::
5:47 AM ::
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