This is a blog that many people can relate to. Here we will give you all the latest weight loss solutions as well as health tips, diet tips, and the real facts on how to lose weight the healthy way.
Friday, August 8, 2008
10 Fitness Facts You Need to Know
Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.
Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.
Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.
Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.
Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.
Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.
Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.
Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.
Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.
Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.
Posted by HoodiaPharm HungerAway ::
7:14 AM ::
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When you're looking for a break from you usual treadmill routing, you might want to try an elliptical machine. They have some nice features: Most machines have a lot of variables built in, and many have movable handles that you can use to work your upper body. Obviously, if the machine you're using has the option for maximizing your session by working the upper body, use it.
When working out on an elliptical machine, it's important to increase resistance. Otherwise, gravity will be doing all the work for you. You can target different leg muscles by varying the ramp incline. If the ramp is inclined and you're pedaling forward, you're working the back leg muscles: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you're training the front leg muscles: the quads and dorsiflexors.
Elliptical workouts are especially good for people with knee problems — they will find the elliptical machine to be a great cardio alternative to running because it is much easier on the joints.
Posted by HoodiaPharm HungerAway ::
6:34 AM ::
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Consistency is something our society often overlooks. People are so focused on wanting things now that they aren't willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.
Here's how you can reap the benefits of consistently doing small things:
First, pick small goals that can be somewhat easily integrated into your normal daily schedule. Examples include:
10 minute workout in the morning Taking fruits and vegetables to work (packs of raisins, an apple, or a bag of carrots) Giving yourself small breaks throughout the day to relax or meditate Working on a new skill for a certain amount of time each week Next, set specific goals based on these, then write down the goals and track them. MySpark is one great way to track your goals. Doing these small goals consistently will build a good foundation - a springboard for future success.
Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart. Those goals should become good habits.
Consistently building new habits can lead to personal breakthroughs that wouldn't have otherwise happened.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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These crust-less mini quiches are like portable omelets, small and satisfying. Turkey sausage and sautéed mushrooms keep them light and savory. They're also a good finger food for your next cocktail party. Use a good-quality nonstick muffin tin to bake the quiches.
Serves: 1 dozen mini quiches Preparation time: 1 hour
Ingredients 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced 1/4 cup sliced scallions 1/4 cup shredded Swiss cheese 1 teaspoon freshly ground pepper 5 eggs 3 egg whites 1 cup 1% milk
Preparation
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops just begin to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
Nutrition Facts Per quiche 90 calories 5 g fat (2 g sat, 1 g mono) 105 mg cholesterol 3 g carbohydrate 9 g protein 0 g fiber 217 mg sodium
Posted by HoodiaPharm HungerAway ::
5:22 AM ::
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Thursday, August 7, 2008
Keeping Your Bones in Shape
Other than when you hit your "funny bone" or accidentally whack yourself on a hard surface, how often do you really think about your bones? Well, it's time to start. Your bones have several important functions. In addition to forming your skeleton and supporting your whole body, they shield your organs and keep your muscles in place. They also store calcium, which is essential to maintaining strength and healthy bone density.
But bones start losing density as we get older, which increases the risk of osteoporosis — especially for women. When the ovaries stop producing estrogen during menopause, it takes an even bigger toll on our bones, since estrogen is a natural protector against bone loss. The threat of bone tissue deterioration and fractures associated with osteoporosis should be taken seriously.
What's the best thing you can do to make sure that your bones stay in tip-top shape? Make an effort to consume plenty of calcium! The body can't produce calcium on its own, and we need this miracle mineral to keep both our bones and our teeth healthy and to facilitate proper function of the heart, muscles, and nerves.
The Centers for Disease Control and Prevention recommends the following sources for getting your calcium:
Dairy products: low-fat or nonfat milk, cheese, and yogurt Dark green leafy vegetables: bok choy and spinach Calcium-fortified foods: orange juice, cereal, bread, soy beverages, and tofu products Nuts: almonds
In addition to consuming calcium, the resistance training that you do in any exercise program will help keep your bones strong and healthy. Keep up the good work!
Posted by HoodiaPharm HungerAway ::
9:52 AM ::
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If you haven’t been to a park lately, you should make plans for this weekend. It’s probably closer than you think and has more to offer than you could imagine, your very own exercise treasure chest.
Parks come in all different sizes. From small local parks tucked between crowded streets and houses, to massive national parks containing the great wonders of the world, and everything in between. Whichever one you choose, there are going to be opportunities for exercise.
What can you do to get exercise at the park?
Exercise is really what you make of it. You can get more out of your exercise by taking along a friend or two. With another person or group, you can throw a Frisbee or start a pick-up game of full court, run ‘n’ gun basketball. If Frisbee tossing is too leisurely and sprinting up and down the court sounds like a bit much, there are plenty of options in between. Softball is a good example. Take a glove and don’t worry about fielding your own team. Most folks would love to have an extra player or two. Parks tend to be a low-stress environment, so you can be at any skill level and fit in just fine.
There are plenty of other team-oriented types of exercises you can do at the park. It is pretty common for the bigger parks to have soccer fields, baseball fields, Frisbee golf, basketball courts, and even tennis courts. Some parks even have fitness trails with stations set up along the way to work different muscle groups. Think of an adult jungle gym and you’ve got the right idea.
Exercise in the park is a great time for solitude and reflection as well. A trip to the park is a perfect opportunity to take a few moments for numero uno. Many a problem has been solved by taking a walk in the park. Lush landscapes have a way of making things easier on a person. Indeed, whoever came up with the colloquial comment, "that’s just a walk in the park," must have known what they were talking about!
If the park is remote, there is a good chance that it has a sizeable hiking trail. These paths bring you closer to nature by putting you in the woods and making exercise all the more enjoyable and scenic. For a real challenge, step up the pace and take a jog through the wooded trails. If the trail is a little flatter and paved, you might want to try your hand at roller blading. Roller blading is a great lower body workout that hits your core more than you might imagine. Don’t forget to wear some protection like a helmet and kneepads while roller blading.
Posted by HoodiaPharm HungerAway ::
9:20 AM ::
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One way to stay in shape when you have a tight time schedule, but certainty not the only method, is to create a home workout that includes an at-home circuit training routine. Fitness at home that incorporates a good circuit training routine has various combinations of exercises and can be performed in a home workout when access to equipment is limited. For the person with a busy schedule and limited workout equipment, circuit training through fitness at home can be performed in very little time. A good circuit training routine in a home workout encompasses several types of exercises such as weight training, flexibility, aerobics and calisthenics, just to name few.
An effective circuit training routine is designed with several different types of exercises. Most circuit training routines consist of seven to 12 different exercises. As you begin working out, each exercise must be designed so that you can move quickly from one exercise to another.
Each exercise should be designated to developing a specific area of your body. For example, exercise 1 may be lateral arm raises for the shoulder muscles (utilizing small hand weights); exercise 2, push-ups for chest development; and exercise 3 will be leg lunges to build up the quadriceps in the legs. Between each exercise, you may perform 30 seconds of jumping jacks or aerobic steps to maximize a continuous flow. Over time you can add or change exercises to meet your specific needs. The goal is to maintain a flow of muscular endurance activities. Although circuit training is mainly for muscular endurance, if a continuous workload is maintained, the workout benefits may transfer over into cardiovascular development.
Depending on time and your fitness ability, a circuit training routine can be performed in as little as 25 minutes. When time permits, you can always increase the duration and/or intensity of your workout for further development. Some other good choices of at-home exercise routines include yoga, aerobics and tai chi.
Posted by HoodiaPharm HungerAway ::
6:08 AM ::
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A smaller cousin of the breakfast burrito, a breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy option to start your day. They’re also great on those breakfast-for-dinner nights too.
Serves: 1 Preparation time: 15 minutes
Ingredients 2 corn tortillas 1 tablespoon salsa 2 tablespoons shredded reduced-fat Cheddar cheese 1/2 cup liquid egg substitute, such as Egg Beaters
Preparation 1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.
Nutrition Facts
Per serving 153 calories 2 g fat (1 g sat, 0 g mono) 3 mg cholesterol 15 g carbohydrate 17 g protein 0 g fiber 453 mg sodium 207 mg potassium
Posted by HoodiaPharm HungerAway ::
5:25 AM ::
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Wednesday, August 6, 2008
10 Tips to Keeping you Healthy and Thin
1. Make sure to eat a healthy breakfast no later than 9 a.m., even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup. Some options: nonfat milk/yogurt smoothie with fruit; toasted English muffin with fruit spread; whole-grain cereal or oatmeal with raisins and skim milk, egg-white omelet and whole-wheat toast.
2. Eat a small midmorning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.
3. Try to eat lunch no later than 1:30 p.m. Lunch should include a healthy balance of high-quality, low-stress protein, fat and carbohydrates.
4. Three hours after lunch is usually the beginning of the "CortiZone," when stress hormones plummet along with energy and mental concentration. It's also the most popular time for stress-induced eating, when you gobble a candy bar for a quick energy boost. Instead, eat something that provides high-quality, low-stress energy. Combinations of protein and carbohydrates are ideal, such as low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit.
5. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables and a source of protein, such as poultry, lean red meat, fish, legumes or veggie burger. Mixed fruit could be served as a dessert item.
6. Try to have dinner completed by 8 p.m. at least four to five days a week. If "you eat after eight, you gain a lot of weight!" If you must eat dinner after eight, eat lighter and eat before you go to dinner.
7. Women over the age of 40 do not require dense complex carbohydrates (pasta, bread, potatoes or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to strip your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat.
8. Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with low-quality, high-stress refined, processed sugars.
9. Typical restaurant portions are man-sized. At lunchtime, remember to eat only half of any restaurant portion of starch, and try to eliminate it at dinner. At lunch, one piece of bread is appropriate. Remember: The later you eat complex carbohydrates, the more weight you gain.
10. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.
Posted by HoodiaPharm HungerAway ::
7:36 AM ::
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It's often said that the best fitness program is one you'll stick with. True enough. If you don't like what you are doing, you'll look for a reason to quit. But if you're going to invest time and energy into getting fit, you also want the biggest bang for the buck. So here are three of the best exercises any woman can do.
Exercise No. 1: Bicycle the Abs
The bicycle kick is the overall best abdominal exercise. Having strong abdominals helps you maintain balance and provides a foundation for many other activities.
How to Do It Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.
Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat to muscle fatigue.
Goal: Two sets of 20-30 repetitions
Exercise No. 2: Squat the Gluteus Squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.
How to Do It. Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.
Goal: Two sets of 10-20 repetitions
Exercise No. 3: Push-Up for Sculpted Arms Push-ups have a dramatic effect on the arms. They also help condition the chest and abdominals.
How to Do It. Lie face down on the floor or mat, with your hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly push your body away from the floor. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor. Repeat to muscle fatigue.
To lessen intensity do the modified push-up, in which everything remains the same, except the knees are bent and remain on the floor during the movement. To increase intensity, perform both the up and down phases of the push-up very slowly by counting to four when pushing away from the floor and to eight while lowering to the floor. Indeed, holding the position during any exercise for at least a count of two will increase intensity.
Goal: Two sets of 10-20 repetitions.
Posted by HoodiaPharm HungerAway ::
6:38 AM ::
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Although it may not fall into the same category as nicotine or caffeine, sugar can certainly be habit-forming. This type of behavior may not damage your health in the obvious ways that other addictive substances can, but its effects can still be quite unhealthy over the long term. A habit of drinking several cans of soda every day can lead to tooth decay while a constant craving for donuts can contribute to weight gain. And eating too much chocolate can flood your body with calories and caffeine.
Like any bad habit, however, it’s possible to break an addiction to sugar. Here are some tips to help combat your cravings.
1. Be honest. The first step may be the hardest: admitting the problem and recognizing its causes. Some people seek out sugary snacks because their blood sugar has dropped, while others crave sweets at night for emotional reasons. Whatever the cause, it’s important that you identify it. One way to do this is to keep a food journal. In addition to jotting down what you eat, record how you are feeling when you consume this food. This may help you identify not just what sweets you crave, but why.
2. Begin with breakfast. Always start your day with a healthy meal such as vegetable-filled omelet or a steaming bowl of oatmeal. If you skip that vital first meal of the day, you’re setting yourself up for overwhelming sugar cravings.
3. Remember Mother Nature. Familiarize yourself with the flavor of fresh, wholesome fruits and vegetables. You may be surprised to discover that they can satisfy your sugar craving just as well, if not better, than the cookies and cake you ordinarily gravitate toward.
You may find the first few days especially difficult as your body attempts to adjust to less sugar. But as the weeks go by, your cravings should begin to subside, and sugar will become less f a necessity to your diet.
Posted by HoodiaPharm HungerAway ::
5:59 AM ::
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Crisp and chewy, this bar is a good-for-you alternative to store-bought cereal bars. The secret ingredient – silken tofu – will give your day a protein-packed start. The recipe also works with other fruit-and-nut combinations. If you’re short on time, wrap each bar in plastic and keep at room temperature for up to five days or freeze for up to one month. Thaw at room temperature or remove the plastic, wrap in a paper towel and defrost according to your microwave's directions.
Serves: 16 Preparation time: 2 hours
Ingredients 3 cups old-fashioned rolled oats 1/2 cup chopped walnuts (about 2 ounces) 3 cups unsweetened puffed-grain cereal, such as Kashi 2 cups chopped dried apricots 1/4 cup all-purpose flour 1/2 teaspoon salt 12 ounces silken tofu, drained (about 1 1/3 cups) 1 large egg 1/2 cup canola oil 1 cup honey 1 tablespoon vanilla extract 2 tablespoons freshly grated lemon zest
Preparation
1. Preheat oven to 350°F. Coat a large (15 1/4” x 10 1/4”) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
3. Meanwhile, purée tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.
Nutrition Facts Per serving: 306 calories 12 g fat (1 g sat, 5 g mono) 13 mg cholesterol 46 g carbohydrate 6 g protein 4 g fiber 87 mg sodium
Posted by HoodiaPharm HungerAway ::
5:44 AM ::
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Whether it's cocktails on ladies' night out, a beer at the pub, or a glass of wine with a delicious gourmet meal, most of us enjoy a drink (or three!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, it's important to know which ones are truly bad for you. And let's face it — alcohol is in the latter camp.
Alcohol can sabotage your weight-loss efforts. It's a simple carbohydrate and your body treats it as sugar when breaking it down. Alcohol also causes an increase in blood sugar and fat storage, and because it doesn't contain any fiber, it will also cause a sugar crash as well as an increased appetite for carbs.
If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka and rum with calorie-free mixers a calorie-free mixer like club soda. And you can always drink it straight (or on the rocks).
It's also a good idea to eat something around the time you're going to be drinking. Try to have a meal that's high in protein, which will help curb the release of carbs from the alcohol and create more balance in your blood sugar levels. The meal will also serve to fill you up so you'll be less likely to make unhealthy food decisions or succumb to cravings when you're hungry and tipsy later.
Posted by HoodiaPharm HungerAway ::
9:20 AM ::
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Is your inner voice a trash-talker? If you've tried and failed to reach your fitness goals in the past, negative thoughts might have been what held you back. Want to succeed this time? Get your journal. It's time to get some of those thoughts out of your head and onto paper. Ask yourself the following questions:
1. Do you have a negative self-image? Do you constantly say things like "I'm fat" or "I'm ugly"? Do you pick yourself apart and beat yourself up when you look in the mirror?
2. Do you lack self-confidence? Do you doubt your ability to achieve your goals, weight-related or otherwise? Do you dwell on your perceived limits or fears? Do you doubt your ability to accomplish the things you want to accomplish?
3. Do you feel powerless? Do you feel as if you have no control over your life, or do you rely on excuses like "I'm genetically predisposed to being overweight"?
4. Do you label yourself in self-deprecating ways? Do you think and talk about your failure to lose weight as a foregone conclusion? Do you refer to yourself mockingly (or not!) as a stereotype — the happy/funny fat person in the room? Is your e-mail address "fatso@blank.com"?
Now think about your responses. How would you describe the tone of your answers? Are they affirming and constructive, or downbeat and destructive? Want to turn your thinking around? The following question will help you understand why you have been propagating these destructive thoughts and behaviors so that we can cut them out at the root.
5. How is this negativity hurting you? Is what you say about yourself really the truth? Or is it a defense mechanism? And if so, against what? Are you just making complicated excuses? How does this kind of negativity help you achieve your goals? The answers to these questions should help you start to see what's at the root of your negative thinking.
Now go back and answer the five questions again, and force yourself to use only positive terms. It can be hard to let go of these negative thought patterns. Often, they're the result of years of self-loathing and your internalizing of the negative opinions and judgments of others, but you can do it. Remember, knowledge is power. Next time one of those negative thoughts crops up, you'll have the awareness to cut it down.
Posted by HoodiaPharm HungerAway ::
8:59 AM ::
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Did you know that ants can lift up to 50 times their own weight? This goes to show that power can come from small places. The same theory applies to power foods.
Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit.
The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your calorie intake and appetite.
At the top of the Power Food list are foods that contain proteins, fiber and healthy (whole grain) carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.
Good Power Foods
Grains whole wheat cereal oatmeal whole wheat bread, whole wheat pita whole wheat bagels whole wheat pasta brown rice whole rye
Posted by HoodiaPharm HungerAway ::
8:47 AM ::
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By wrapping the savory ingredients into lettuce leaves instead of egg roll wrappers, the carb count remains moderate. In summer, the fresh lettuce rolls make a refreshing light meal.
Ingredients
Serves: Prep: 9min Cook: 6min Total: 15min
3 ounces asian-style rice noodles 1 pound large peeled, cooked frozen shrimp, tails removed 12 large green leaf lettuce leaves 1/4 ounce fresh mint or basil leaves 2 medium carrots, grated 1/3 cup bottled peanut dipping sauce
Directions
1. Bring 4 cups of water to a boil in a medium saucepan. Submerge the noodles and turn off the heat. Let the noodles soften for 3 minutes, then drain in a strainer over a large bowl, saving the hot water. Submerge the shrimp in the hot water for 3 minutes to thaw. Drain. 2. Meanwhile, rinse, dry, and stack the lettuce and mint or basil leaves on a plate. Put the carrots, noodles, and shrimp in separate dishes. 3. Lay 1 large lettuce leaf on one hand. Top with noodles and carrots, 2 mint or basil leaves, and 3 or 4 shrimp. Roll the leaf around the contents to make a cylinder. Repeat with the remaining lettuce leaves. Serve with peanut sauce in individual bowls for dipping.
Nutritional Facts per serving CALORIES 267.9 CAL FAT 6.7 G SATURATED FAT 1.4 G CHOLESTEROL 221.1 MG SODIUM 326.4 MG CARBOHYDRATES 24.1 G TOTAL SUGARS 1.8 G DIETARY FIBER 3 G PROTEIN 28.2 G
Posted by HoodiaPharm HungerAway ::
8:37 AM ::
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Balanced breakfast? Check Mid-morning snack? Check Healthy lunch with your co-workers? Check Passing up your friend's homemade cookies? Check Coming home in the evening and going on a feeding frenzy? CHECK!!
Does this sound like the bulk of your days? You're in control, everything is going fine - until you come home starving at night and eat a large dinner, say yes to dessert (and seconds) and finish off a bag of chips before bed. What gives?
From a metabolic standpoint, there is really no reason not to eat food in the evening. A calorie is a calorie regardless of when it is consumed. A morning calorie is metabolized in basically the same way as an evening calorie. However, eating in the evening is a problem for many, not because of the way food is metabolized, but because of the quantity of food that is often eaten.
Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating. Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged. In general, people who spread their meals throughout the day seem to be better able to control their eating. They are less likely to feel hungry and less likely to overeat. So by eating breakfast, lunch, and dinner and planning snacks in between, you can help yourself lose weight as well as maintain better control of your eating throughout the day and night.
Posted by HoodiaPharm HungerAway ::
8:28 AM ::
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Listen, getting in shape is all about setting goals. Losing weight, building muscle, and losing the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions. How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you've figured out where you want to go, here's how you're going to get there: Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will increase the quality of your life. Think big, but choose small, attainable goals — lose 5 pounds to start, or fit into pants one size smaller — and build on them as you reach each one.
Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.
Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.
Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success, too. Just remember, every pound you gain can be lost.
Remember, faith in yourself and your work is what will keep you striving for the best. Now, get in the zone and push as hard as you can!
Posted by HoodiaPharm HungerAway ::
7:42 AM ::
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1 tablespoon olive oil 1 cup sliced onions 2 cups broccoli florets 1 1/2 cups sliced mushrooms 1 cup sliced yellow summer squash 1 can (28 ounces) plum tomatoes, drained and chopped 1/4 cup chopped fresh basil 1/2 teaspoon dried savory 1/4 teaspoon dried thyme 1/4 teaspoon hot-pepper sauce
Directions
1. In a large no-stick skillet over medium heat, warm the oil. Add the onions and saute for 5 minutes, or until soft. Add the broccoli, mushrooms and squash and saute for 5 minutes. 2. Add the tomatoes, basil, savory, thyme and hot-pepper sauce. Cover and cook for 20 minutes, or until the vegetables are tender.
Nutritional Facts per serving
CALORIES 129.7 CAL FAT 3.9 G SATURATED FAT 0.6 G CHOLESTEROL 2 MG SODIUM 538.6 MG CARBOHYDRATES 20.3 G TOTAL SUGARS 11.3 G DIETARY FIBER 5.9 G PROTEIN 4.8 G
Posted by HoodiaPharm HungerAway ::
7:15 AM ::
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Sticking with a healthy eating plan is hard work. There is no way around that, but for many it means giving up the foods that they love the most. But, you don’t have to do that! If you are limiting yourself so much that healthy eating becomes more of a hindrance than a help, then your good habits won't last long. So what does this mean? You can still eat dessert and enjoy it. Learn some smart substitutions to make your dessert a healthy part of your day.
The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to maintain a healthy weight. But who wants to give up their favorite foods? Willpower is hard to fight against. As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.
Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?
Try:
Low fat cookie Frozen 100% juice bar Fresh berries with low fat creamer A few pieces of chocolate Frozen grapes Angel food cake Pudding made with skim milk Nondairy frozen dessert Low fat ice cream or sorbet Pieces of fruit
Posted by HoodiaPharm HungerAway ::
6:55 AM ::
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Knowing What To Look For When it Comes to Trans Fat
No matter how much we hear about how bad Trans Fat is for us, most people simply do not know what to look for. Here is what you need to know about trans fat:
1. Look for the grams of trans fat on the Nutrition Facts label. Any number, even .5 is a red flag. Remember, the daily goal is as low as possibly, ideally zero. If you ate 2 foods at every meal with .5 g per serving, you could end up with 4 grams per day.
Here’s a good way to put that number in perspective: trans fat is considered more harmful than saturated fat, and 4 grams of saturated fat is 20% of the Daily Value (i.e. 20% of the maximum healthy adults should have per day). The reason saturated fat has a %DV is because you can’t avoid it altogether—it’s naturally found in some of the healthiest foods on the planet. One Tbsp of extra virgin olive oil provides 2 g of saturated fat. Fortunately, unnatural trans fats can be eliminated.
2. Even if the label list 0 g of trans fat, scan the ingredient list. By law, foods that contain less than .5 grams per serving can claim zero. In other words, free or zero isn’t always what it seems—if the food contains .49 grams of trans fat, the label will say 0 g, but if you eat 4 servings of that food, you just racked up nearly 2 grams. If the words ‘partially hydrogenated’ show up in the ingredients, there’s at least some trans fat in the product.
3. If you’ve checked #1 and #2, you’re not in the clear yet. A product can also be labeled trans free if it’s made with fully hydrogenated instead of partially hydrogenated oil. Technically, fully hydrogenated oils are trans free, but they may not be risk free. Eating products made with interesterified oil (a.k.a. fully hydrogenated oil, a trans-free alternative to partially hydrogenated oil) lowered HDL, the good cholesterol and caused a significant rise in blood sugar (about 20%). If you see the H word at all (hydrogenated), even if partially doesn’t come before it, or if the ingredients include interesterified oil, you may just be trading one bad fat for another.
Bottom line: when it comes to trans fats, always use zero as your benchmark, but don’t forget to check those ingredient lists to scope out hidden fragments and their sneaky cousins!
Posted by HoodiaPharm HungerAway ::
6:21 AM ::
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Over the past few years, there has been a lot of talk about consuming fish and whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. Well, the word is, fish is still a good catch.
Experts recommend that that women and young children continue to include fish and shellfish in their regular diets. According to recent reports, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development. It is suggested that adults eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:
Shrimp Canned light tuna Salmon Pollock Catfish
Additionally, albacore tuna, also known as white tuna, contains more mercury than "light" tuna, so it is suggested that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. Children should be served smaller portions of fish in general.
Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury.
Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — you can also order your favorite rolls without rice to avoid unnecessary carbs.
Posted by HoodiaPharm HungerAway ::
5:49 AM ::
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One of your old childhood favorites! Fruit leather (aka Fruit Roll-Ups), like in this Apple Berry recipe, is a low-calorie, sweet snacking option. And it's pretty fun to make.
Ingredients:
3 cups apples, cored and chopped 1 cup raspberries 2 tablespoons frozen orange juice concentrate 2 tablespoons honey 1 teaspoon cinnamon 1 teaspoon fresh lemon juice
Directions:
1. Preheat oven to 140°F.
2. Using a blender, blend 1 cup of the apples, the raspberries and the orange juice concentrate until smooth. Add remaining apples and blend until smooth. Pour apple mixture in a medium-sized bowl, then stir in the honey, cinnamon and lemon juice.
3. Line a baking sheet with plastic wrap and tape to edges. Do not use wax paper or aluminum foil, since it's difficult to remove the fruit from these items.
4. Pour apple mixture on the plastic-lined baking sheet and spread with a rubber spatula until it's 1/8 inch thick. Leave about 1/2 inch of space open from edge of pan to allow fruit to expand while drying.
5. Bake in oven for 4 to 6 hours. Fruit leather is done when it is no longer sticky to the touch. When done, roll the fruit with the plastic wrap the long way. Cut into 2-inch pieces. Store pieces in an airtight container.
Makes 8 servings. Per serving: 59 calories, 0 grams of fat, 15 grams of carbohydrates, 2 grams of fiber, and 0 mg sodium.
Posted by HoodiaPharm HungerAway ::
5:13 AM ::
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