HoodiaPharm HungerAway

Toning Up the Torso

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 18 Jul 2008 14:37:00 +0000

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.

10 Easy Ways to Get Your Water

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 18 Jul 2008 14:12:00 +0000

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

Building the Glutes

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 18 Jul 2008 13:08:00 +0000

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.

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 18 Jul 2008 12:32:00 +0000

Raspberry-Almond Crumb Tart

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

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

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

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

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

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

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

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

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

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

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

How To Work Out With a New Baby

noreply@blogger.com (HoodiaPharm HungerAway) — Thu, 17 Jul 2008 15:26:00 +0000

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.

Feeling Fat?

noreply@blogger.com (HoodiaPharm HungerAway) — Thu, 17 Jul 2008 14:14:00 +0000

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!

5 Tips for Getting Back to Exercise

noreply@blogger.com (HoodiaPharm HungerAway) — Thu, 17 Jul 2008 13:28:00 +0000

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!

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Thu, 17 Jul 2008 12:51:00 +0000

Tex-Mex Summer Squash Casserole

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

10 Foods for a Flat Belly

noreply@blogger.com (HoodiaPharm HungerAway) — Wed, 16 Jul 2008 15:32:00 +0000

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.

Reasons To Keep a Food Diary

noreply@blogger.com (HoodiaPharm HungerAway) — Wed, 16 Jul 2008 14:41:00 +0000

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

Firing Up Your Metabolism

noreply@blogger.com (HoodiaPharm HungerAway) — Wed, 16 Jul 2008 14:10:00 +0000

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.

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Wed, 16 Jul 2008 13:30:00 +0000

Creamy Potato Salad

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.

Serves: 12
Preparation time: 1 1/4 hours (including 1/2 hour chilling time)

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

Knowing Your Menu Dictionary

noreply@blogger.com (HoodiaPharm HungerAway) — Tue, 15 Jul 2008 15:09:00 +0000

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

Eating Healthy While Getting to your Summer Destination

noreply@blogger.com (HoodiaPharm HungerAway) — Tue, 15 Jul 2008 14:17:00 +0000

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.

Keep on Ribbing!

noreply@blogger.com (HoodiaPharm HungerAway) — Tue, 15 Jul 2008 13:35:00 +0000

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.

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Tue, 15 Jul 2008 12:29:00 +0000

Tomato-&-Olive-Stuffed Portobello Caps

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

Ice Cream that Won't Derail Weight Loss

noreply@blogger.com (HoodiaPharm HungerAway) — Mon, 14 Jul 2008 15:57:00 +0000

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.

Simplifying Weight Training

noreply@blogger.com (HoodiaPharm HungerAway) — Mon, 14 Jul 2008 15:13:00 +0000

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.

Curbing the Grazing

noreply@blogger.com (HoodiaPharm HungerAway) — Mon, 14 Jul 2008 14:41:00 +0000

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.

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Mon, 14 Jul 2008 12:28:00 +0000

Sweet-&-Sour Chicken Drumsticks

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

Beating the Bloat

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 11 Jul 2008 14:24:00 +0000

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.

Time To Clean out the Kitchen

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 11 Jul 2008 13:52:00 +0000

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!

Keep: Vinaigrettes, spinach, nuts, sweet potatoes, whole wheat pasta, grain rice, tomatoes, oatmeal, carrots, salsa, yogurt, mustard, natural applesauce.

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

Snacking The Healthy Way

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 11 Jul 2008 13:19:00 +0000

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.

Recipe of the Day

noreply@blogger.com (HoodiaPharm HungerAway) — Fri, 11 Jul 2008 12:27:00 +0000

Grilled Pizza with Pesto, Tomatoes & Feta

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

Tortillas Anyone?

noreply@blogger.com (HoodiaPharm HungerAway) — Thu, 10 Jul 2008 17:08:00 +0000

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!