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1. When doing squats only go half way down, do not let your buttocks go below your knees.
2. Cross Knee Crunches are done laying on the floor. Put your hands behind your head. Raise your feet off of the floor. Draw your left knee up across your body to your right elbow. Then return to the starting position. Next draw your right knee to your left elbow. That completes one repetition. Do not pull your head with your hands.
3. You can adjust your hand spacing for different effects when doing the push-ups.
4. Remember to keep your body straight from head to toe, suck in your stomach and squeeze your glutes for more intensity. If you need to you can do them from your knees.

Body weight exercise circuits are one of the most versatile and effective methods available to burn off love handles and build an athletic body. There are many different body weight exercises which can be combined for your specific needs and ability.

Posted by HoodiaPharm HungerAway :: 6:48 AM :: 0 comments

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How About Joining A Weight Loss Forum?

Any person trying to lose weight can benefit from a weight loss forum for encouragement and support. The weight loss forum is a place where you can share ideas, tips, success stories, and issues to advise or inspire other dieters like you.

Losing weight does not mean you have to do it alone. Everybody knows how hard it is to lose weight. Fortunately, we have the Internet to provide us with solutions to communicate our concerns or show our support to other people who share the same issues as yours. By joining weight loss forums, you can continue in your journey through weight loss with the right amount of support and encouragement from others like you.

Just like any other Internet forum, the weight loss forum is an Internet application where you can hold discussions and post user-generated contents that are relevant to its topic of interest. Forums are also known as discussion groups, message boards, or discussion boards. The term may also refer to an entire community or a distinct topic within it.

A weight loss forum is a good way to keep in touch with fellow dieters. Registration is usually free but requires an email address where a verification email is going to be sent. The verification email is important because it serves as your official ticket to finally becoming a member. Furthermore, it is an assurance to the forum administrators and moderators that you are not there to spam.

When you join a weight loss forum, you are going to realize that there are a lot of other people like you who are trying to lose weight. You will find that some of them are having a hard time making decisions on their own when it comes to losing weight. One of the benefits of joining a forum is that you can be guided by other individuals on how you can make the right choices when it comes to weight loss.

Even weight loss support groups have their own weight loss forum and help lines. The forum can also serve as a support group on its own where you can instantly offer and receive instant support, tips, helpful advice, and other information regarding procedures on weight loss. You can also contribute exercise tips and recipes to other members or discuss, read, and comment on specific problems and issues being encountered by obese people with them. Together with the other members, you can come up with effective solutions on how you can deal with those problems and issues.

The forum members can also provide you with a boost for your self-esteem when you feel that you are hitting your lowest point when it comes to losing weight. This is because they understand what you are going through since all of you share the same common goal: to lose weight safely and effectively.

Posted by HoodiaPharm HungerAway :: 6:05 AM :: 0 comments

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Recipe of The Day

Beef and Bean Taco Salad

Looking for a surefire way to herd your family to the dinner table on time? Simply announce this yummy Beef and Bean Taco Salad is on the table!

Taco seasoning and salsa give lean ground round its zesty, mouthwatering flavor. For added flair and mouth appeal, kidney beans are added while the beef is simmering. Top this yummy mixture with lettuce, tomato and dressing and you're all set for a super tasty meal.

Ingredients
4 oz. of lean, ground round beef
1 tsp. taco seasoning mix
1/4 cup low-sodium salsa
3 Tbsp. canned kidney beans
2 cups lettuce, romaine or lettuce of choice
1 Italian plum tomato
2 Tbsp. olive oil and vinegar dressing

Directions
1. Heat a nonstick skillet to medium; crumble ground beef and saute six to eight minutes until meat is no longer pink. Stir in taco seasoning and salsa; add drained beans and mix thoroughly. Cook beef mixture for three to four more minutes; remove from heat and set aside.

2. Rinse, dry and tear lettuce into bite-sized pieces. Rinse and chop tomato. Serve lettuce topped with beef mixture, tomatoes and dressing.

Makes one serving. Nutritional values per serving: 280 calories, 10g fat (2.0g sat), 30g protein, 24g carbohydrate, 7g fiber, 60mg cholesterol, 610mg sodium and 8g sugar.

Posted by HoodiaPharm HungerAway :: 5:34 AM :: 0 comments

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Wednesday, September 26, 2007 5 Important Do's For Your Health

Our society is full of over weight people with early onset diabetes and heart diseases. Why? The answer is larger because we do not take our own health seriously. Whether we are healthy and stay that way is largely up to us. Yes, we can be in control of our health. Sure there are those inherited factors that can put us at a higher risk of eventually getting some diseases, but they do not have to take first place in the fight for life.

Nearly 80% of people in America have high cholesterol as they age and over 90% develop high blood pressure. This is directly related to the fact that 60% of people are over weight and 25% of those are classed as obese, meaning they are more than 60 pounds over their ideal body weight.

If you are over weight or obese, you are not in the shape you need to be in if you want to live a long and healthy life. The good news is you can do something about it. It is not out of the question for you to get control over your health and weight. Doctors now know that most people who develop diabetes and heart disease can change their health through proper diet and exercise.

Here are the 5 most important things you need to do to get fit and stay healthy:

1) Exercise regularly and intensely, if you haven’t been exercising or need to lose excess weight start slowly and increase the duration and intensity later. Be sure to check with your doctor before starting any exercise program.

2) Stop smoking, sure it is hard to stop, but with will power and support many do stop this life threatening addiction. Starting an exercise program can help.

3) Reduce your intake of saturated fats (animal fats), trans fats (partially hydrogenated processed foods), and refined carbohydrates (white flour and sugar)

4) Eat more fruits, vegetables, whole grains, beans, seeds and nuts to strengthen your immune system and give you the high nutrient value that your body requires for optimum functioning

5) Limit the amount of alcohol you consume to 1 or 2 drinks a day.

Physical activities that can help you to exercise continuously for longer periods of time and increase intensity levels as you get more fit are walking, running, cycling, swimming, aerobic exercise and even dancing. Which exercise is better is not so important, but rather which one you enjoy doing. If you enjoy an exercise, you’ll be more likely to stick with it longer and make it a regular part of your lifestyle. It has been found that 85% of people stop exercising after the first 6 weeks and return to their old sedentary life. Staying active is easier when you have someone else to do it with, so involve your spouse, a friend or join a health and fitness club. Getting started and making those initial behavioral changes in your life seem to be the toughest part. Once you become regular and consistent in your exercising and eating habits, you’ll begin to enjoy the health benefits and rewards of living a fitness lifestyle.

Posted by HoodiaPharm HungerAway :: 5:05 AM :: 0 comments

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Tips To Losing Weight Naturally

Losing weight will increase your chances for a longer, healthier life. It will also give you a much more attractive, sexier body. But, quality of life is also important: nobody wants to starve themselves just to lose a few pounds. Many studies have shown that people who go on harsh diets just start craving the food they have been missing and end up overeating again.

If your goal is to eat all you want and still lose weight, try these 6 tips.

Tip #1: Eat enough food: The biggest mistake that dieters make is that they try to eat too little food. This ends up backfiring because all they do is end up slowing down their metabolism. If it is not getting enough nutrients, your body will try to conserve its own nutrient stores by putting on the metabolism brakes.

Tip #2: Eat the right kinds of foods: Go ahead and eat that pizza or burger, but try filling up first on as many high fiber and high water content foods as you can. This way, when you are eating that hot dog or bag of chips later on you will be less likely to reach for more than you need to feel full. Great examples of filler foods are whole grain breads, veggies, fruit, yogurt, soup, meats, and poultry's. And for dessert, try a rich sweet like a piece of chocolate. The chocolate will satisfy your sweet tooth without filling you up. Also, try cutting out the diet soda and substitute it for water with a squeeze of fresh lemon.

Tip #3: Eat more slowly: Your body tells you to stop eating whenever sugars and other nutrients reach certain levels in your blood. The trouble is that your body must first digest your food and get those nutrients into your blood stream, and this takes time. By slowly down your eating, you will feel full before eating more than you really need.

Tip #4: Get up and move around about once per hour: Most of us are not able to work out at the gym more than a couple of times a week, if at all. The good news is that your body can benefit just as much from less intense but regular exercise. If you spend your time during the day in a sedentary way, try taking extra walks to the water cooler, up the stairs, or around the neighborhood. Take 5 or 6 "mini-walks" during your day and keep your body burning those calories. Hint: buy a pedometer to count your steps. They start at about $1.

Tip #5: Have less food around: Recent studies are revealing that we humans tend to eat whatever happens to be around or in front of us - eventually. By buying less food and by serving smaller portions, you will reduce your "want" and thereby still end up eating until you are satisfied.

Tip #6: Get enough sleep: Science tells us that we burn calories when we sleep and that sleep deprivation actually slows down our metabolism. In other words: getting more sleep increases your chances of weight loss. So, get the recommended 7 to 8 hours of sleep every night and watch the pounds drop off.

Posted by HoodiaPharm HungerAway :: 4:30 AM :: 0 comments

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Recipe of The Day

Tangy Dill Potato Salad

A tangy potato salad using Italian dressing and fresh dill is just as good as a regular higher fat potato salad. It can be made using all low-fat or fat-free product and taste just as good!

PREP TIME 15 Min
COOK TIME 10 Min
READY IN 2 Hrs 25 Min
SERVINGS & SCALING
Original recipe yield: 12 servings

INGREDIENTS
3 pounds new potatoes, scrubbed and quartered
1/2 cup Italian-style salad dressing
3/4 cup mayonnaise
1/4 cup chopped green onions
2 teaspoons chopped fresh dill
1 teaspoon Dijon mustard (optional)
1 teaspoon lemon juice
1/8 teaspoon pepper

DIRECTIONS
Bring a large pot of water to a boil. Add potatoes, and cook for about 10 minutes, or until tender. Drain, and set aside to cool.
Meanwhile, in a large bowl, stir together the salad dressing, mayonnaise, green onions, dill, mustard, lemon juice, and pepper. When the potatoes are cooled, stir into the bowl until coated. Refrigerate for a couple of hours to blend flavors before serving.

Posted by HoodiaPharm HungerAway :: 4:02 AM :: 0 comments

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Tuesday, September 25, 2007 Using Small Plates To Lose Weight

As portion sizes have grown over the last 20 years so have our waistlines. We get used to a certain visual idea of what a plate of food should look like. When shown appropriate portion sizes, many people immediately think the smaller sizes won't fill them up. This just shows that we are no longer used to seeing reasonable portion sizes. They look too small to our conditioned eyes. We have become a country that is conditioned to eat the amount that we see as regular portions instead of paying attention to our actual fullness cues.

A 2003 study from the American Dietetic Association showed that the participants took 20% more cornflakes, 20% more milk, and 40% more orange juice at breakfast compared to the same study conducted in 1984. The lunch servings went up by 50%.

Another study published in the American Journal of Clinical Nutrition, found that participants ate 30% more food when presented with larger portions sizes. When they were presented with smaller plates of food they ate less and did not report feeling a difference in their fullness level. This just goes to show that we eat with our eyes and what feels like a normal amount of food.

One answer is to start to use smaller plates. Along with our portion sizes, our plate sizes have also increased over the last 20 years. A traditional plate size has grown from 10 inches to 12 inches which equates to 25% more food. These jumbo sized plates don't even fit in standard cupboards or dishwashers - this should really tell us something.

As a little experiment, try using the smaller size plates for 2 weeks and see if you notice a difference in the amount of food you eat, your fullness level, and your weight. If you don't own smaller plates use the next size down. This is even a better test! These plates are usually about 8 inches. This step alone can help you control your portion sizes in a way that makes sense to our visual perception.

Posted by HoodiaPharm HungerAway :: 6:54 AM :: 0 comments

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Food Additives and Your Body

Food additives are any substances that are found in food items that are not part of the food itself, including chemicals, colorings, preservatives, even traces of packaging materials. Food additives are found mostly in packaged, processed foods, and are a result of the packaging process.

Examples of food additives include salt, yeast, baking soda, pepper and citric acid. In addition to these food additives there are some very dangerous chemicals that are considered food additives. These chemicals are counterproductive to weight loss, and should never be eaten.

The food additive referred to as aspartame is an extremely dangerous substance. Aspartame promotes weight gain by making a person feel hungry all the time. Consuming this substance will likely make it nearly impossible for you to lose weight. People who eat aspartame usually crave lots of carbohydrates. Aspartame causes dizziness, seizures, mental retardation, cancer, dry eyes, skin problems, and colitis. Stay away from this poison.

Next is a food additive named MSG. MSG is a very nasty food additive that causes headache, nausea, loss of circulation, seizures, irregular heartbeat, hypertension, blindness, and difficulty breathing. It is believed that MSG is a root cause of obesity. MSG causes foods to taste better by stimulating the taste buds. When food tastes better, people eat more of it.

All food additives are harmful to your body, and should never be eaten. In addition to aspartame and MSG, the most deadly of the food additives are partially hydrogenated vegetable oil, saccharin, sodium nitrate, stevia, cyclamate, olestra, potassium bromate, and all food colorings.

Posted by HoodiaPharm HungerAway :: 6:22 AM :: 0 comments

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There's No Such Thing As Cheating

There's no right or wrong way to eat. Healthy eating is all about motivation, balance, and flexibility. There will be times when you eat a high-fat meal or eat beyond fullness, or when your schedule gets so busy that you miss a work- out. This happens. It's normal. But it's very important that you don't get down on yourself and abandon your new healthy lifestyle when this happens.

If you're like most people, your reaction to these diet and fitness obstacles is guilt. You feel as if all your hard work has been for nothing. "I blew it; I was doing so well. Oh well, I might as well enjoy this weekend and start over on Monday." Or even worse: "I just don't have the motiva- tion or will power to start over and be successful. I quit." Feeling defeated, many people discontinue the healthy living and return to their old routine until some mythical time in the future: "Maybe this spring will be a better time to start over again." This kind of scenario is a perfect example of the diet mentality at work.

An all-or-nothing attitude is why so many people have so little success; we choose structured programs because they relieve us from making choices for ourselves. A properly designed program makes sense, but expecting to stick to a structured eating and exercise plan for an extended period of time without ever deviating makes no sense at all. In fact, this is so unrealistic as to be a set-up for failure. If you begin to change your habits with the assumption that any deviation from your plan will ruin it, you might as well not even begin. Life is full of unplanned obstacles, distractions, and temptations. Your best approach is to prepare for them, keeping an open mind and maintaining a positive attitude.

It's very important that you begin your healthier lifestyle with an understanding that there will be days when you will stray from healthy eating and exercising. Before you begin, tell yourself that no matter what happens, rather than abandoning your new lifestyle, you'll resume your healthy habits as soon as you can; it is equally important that you feel confident, not guilty, about doing so. What- ever the temptation or obstacle is, keep in mind that it's not wrong or bad to eat fattening foods once in a while or to miss a workout. Just remember to resume your healthy lifestyle. If you keep moving forward and you don't let guilt and discouragement stop your program all together, you'll eventually have improved eating and exercise habits.

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

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Recipe of The Day

Black Beans con Jalapeno

This salad is a cool combination of hominy, black beans, sweet and hot peppers, picante and spices that is perfect to take to work or to eat at home with the family. Low in calories, it adds many essential nutrients and minerals to your diet.

Serves 12
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 75 minutes
Calories: 185.12
Calories from Fat: N/A
Total Fat: 1.08 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 35.41 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 8.43 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 (15 ounce) can white hominy, drained
1 (15 ounce) can black beans, rinsed and drained
1 cup diced white onion
1 cup diced green bell pepper
1 cup diced red bell pepper
1 cup diced green onions with tops
0.25 cup seeded and chopped jalapeno pepper
1 (24 ounce) jar picante sauce
2 tablespoons ground cumin
1 tablespoon salt
2 tablespoons white sugar
0.5 cup finely chopped cilantro

Directions
1. In a large bowl, gently stir together the hominy, black beans, onion, green and red peppers, green onion, jalapeno, picante sauce, cumin, salt, sugar and cilantro. Refrigerate at least an hour before serving. Serve with tortilla chips on a bed of lettuce.

Posted by HoodiaPharm HungerAway :: 4:44 AM :: 0 comments

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Monday, September 24, 2007 Exercise Can Heal Emotiona Pain

Perhaps the greatest discovery of my life is that exercise heals emotional pain. When people workout, the endorphins kick in and this creates a calm state that allows them to bravely face issues that are troubling. Dealing with this trauma doesn't seem possible while sedentary. This discovery for some people has been crucial. Most people find this process extremely helpful in healing the emotional pain that can seemingly surround you at times.

Steps for using exercise to heal emotional pain:

1. Prepare an emotional pain question before you work out. This question can be one of the following: "Why am I feeling so sad?" "How do I feel about my divorce?" "How do I feel about being abused as a child?" This process works best during an aerobic exercise. You will notice a calmness in your body and mind shortly after you begin your workout. You can capture the confidence in order to take a direct look at your personal pain. If you can face your emotional pain, there is a high possibility you can work through it. During your workouts, you may begin to feel sadness, anger, grief or disappointment that had been deeply buried for years. It's not unusual to achieve progress during the first workout.

2. Journal your thoughts and feelings immediately after exercising. It is important to write down your thoughts, feelings and memories while they are fresh in your mind. Journaling will also allow you to advance the new insights that you gained from the workout. It will also help you increase your understanding the origins of your emotional pain.

3. Use a voice recorder to express your thoughts and feelings while exercising. Oftentimes the thoughts and feelings come so fast and furious that it is difficult to remember all that transpires. The voice recorder takes away the burden of remembering. When it is time to journal, you can listen to your own words that took place in real time.

4. Listen to music that will evoke strong feelings while working out. You may decide to choose music that brings up memories that create an internal visual image. These images may be of traumatic child hood memories or they may be of lovers who left abruptly. Listening to music, with the purpose of healing emotional pain while exercising, may speed up the grieving process. This occurs because the music makes the memories and feelings more immediate. A previously hazy memory may be replaced with a clear one that enhances healing.

5. Reread your journal immediately before your next work out in order to prepare an emotional pain question. This will reinforce your working through process and it will also provide you with information about how to formulate your next question.
Utilizing these techniques will enable you to heal emotional pain through exercise. This process is helpful for those who have recent trauma as well as those who have been "stuck" for many years. It is known as The Body-Mind-Soul Solution, and it can set you free.

Posted by HoodiaPharm HungerAway :: 6:46 AM :: 0 comments

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Give Your Kids A Healthy Role Model

As parents, sometimes we forget how closely our kids watch and learn from us. Case in point, it was recently discovered that girls can incur their mother's unhealthy dieting obsession. Studies have showed that, unintentionally, mothers may pass their preoccupation with size, weight and body image on to their kids, and more likely to their daughters.

Learning how to live a healthier lifestyle definitely begins at home. From the time they are able to feed themselves, parents should provide a healthy selection of foods along with opportunities for physical activity.

Here are some suggestions:

• Keep high-sugar drinks out of the house. Encourage more water!
• Don't talk about feeling fat or looking fat in front of your kids.
• Limit portion sizes for the whole family.
• Don't constantly talk about losing weight -- it will simply encourage your kids to follow suit versus teaching them about healthier ways to eat.
• If your child is overweight, speak to your pediatrician about healthy alternatives or perhaps a reputable dietitian in the area.
• Be active with your children!
• Talk to your children about healthy body image.
• Talk about unrealistic expectations and help them separate fantasy from reality. Many girls look to movie stars and runway models as role models. They need to know that’s not realistic and often times not healthy.

The bottom line is to be a good role model for your children. Support your actions by keeping healthy foods in the home and encouraging activity as a family.

Posted by HoodiaPharm HungerAway :: 5:35 AM :: 0 comments

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Recipe of The Day

Broccoli Beef

Round steak and broccoli are quickly cooked in a soy ginger sauce that will make your dinner absolutely perfect. Serve over hot over rice or noodles for a great meal!

Serves 4
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Calories: 176.53
Calories from Fat: N/A
Total Fat: 3.15 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 17.79 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 19.25 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.25 cup all-purpose flour
1 (10.5 ounce) can beef broth
2 tablespoons white sugar
2 tablespoons soy sauce
1 pound boneless round steak, cut into bite size pieces
0.25 teaspoon chopped fresh ginger root
1 clove garlic, minced
4 cups chopped fresh broccoli

Directions
1. In a small bowl, combine flour, broth, sugar, and soy sauce. Stir until sugar and flour are dissolved.
2. In a large skillet or wok over high heat, cook and stir beef 2 to 4 minutes, or until browned. Stir in broth mixture, ginger, garlic, and broccoli. Bring to a boil, then reduce heat. Simmer 5 to 10 minutes, or until sauce thickens.

Posted by HoodiaPharm HungerAway :: 5:02 AM :: 0 comments

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Friday, September 21, 2007 When To Consider Medical Help For Obesity

Not everyone needs to see a doctor in order to lose weight, but some people might want to consider this route for two reasons. The first is to get professional guidance. If you haven't been able to lose weight on your own by dieting and exercising, your doctor may be able to help by making specific recommendations. The second reason to see a doctor is to be evaluated for health complications that might be associated with your excess weight. It's important to have a medical evaluation if you are over 40, or if you are younger and have any health problems. Such an assessment can provide you with added motivation to lose weight — to help lower your blood pressure; to reduce your risk of developing heart disease, diabetes, or cancer; or to live a longer, healthier life.

Chances are, your primary care physician can perform this evaluation. Depending on what the doctor finds, he or she may refer you to a nutritionist or dietitian to assess your eating habits, or to a therapist to address any psychological issues that may be interfering with your ability to attain a healthy weight. If you have obesity — or if you are overweight and have obesity-related conditions — your doctor may refer you to a medical group that specializes in weight loss or to a hospital-based weight-loss center.

Posted by HoodiaPharm HungerAway :: 9:00 AM :: 0 comments

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Beating The Bulge

We're in the middle of a national health epidemic: According to the latest statistics, one in three American adults is considered clinically obese! So what's behind our battle with the bulge? Experts from the Centers for Disease Control and Prevention say these four bad habits are largely to blame:

Eating out: Americans today are eating out more often than ever before. While it may save time, it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you must eat on the run, opt for the healthy choices on the menu.

Super-sizing: We want the best deal for our dollar, but getting oversize portions for a few cents more is no bargain. Stick to small orders, and even then be sure to watch your portion sizes — today's "small" size can exceed a single recommended serving! The same goes for eating at home, too.

Liquid sugar: Health experts say Americans are literally drinking on the pounds. Reach for water or iced tea rather than soda or other sugary drinks. If you absolutely cannot give up soda, switch to sugar-free — but remember, even these drinks are full of artificial chemicals, so don't overdo it!

Too much TV: Experts say our couch potato lifestyle is just as much to blame for our bulging bellies as what we eat. Instead of turning on the tube when you want to unwind, do something active! Go for a walk, head to the park, or get the family involved in a game of catch. Do anything but sit!

Posted by HoodiaPharm HungerAway :: 8:40 AM :: 0 comments

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The Eating Zone

Have you ever found yourself elbow-deep in a carton of ice cream, surprised to be scraping the cardboard on the bottom after zoning out to your favorite TV show or a really great movie? It’s a no-brainer that mindless eating leads to overeating; you’re just not paying attention to what’s actually being shoveled in your mouth. Too often, weight loss wannabes are confused about why the pounds are adding on instead of coming off. The key to this bewildering phenomenon lies in the problem of zoning out while you’re eating, causing you to overeat and pack on the pounds.

If one of your favorite pastimes is to snack while you read, watch TV or chat on the phone, you’re probably eating two, three or even four times as much as you actually intended to. Luckily, with a little more vigilance, you don’t have to let this problem get out of hand again. Instead of taking out the whole bag of chips or the entire carton of ice cream, put one serving in a small bowl and go from there. Maybe you’ll fill up the bowl a second time, but at least you’ll know you’re doing it. You won’t be able to blame the scale for the pounds that just aren’t budging. You’ll have to blame the mindless eating.

Posted by HoodiaPharm HungerAway :: 8:10 AM :: 0 comments

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Recipe of The Day

Sweet and Sour Veggies

This dish is so versatile, you can pick and choose your favorite veggies. Just chop them perfectly and refrigerate overnight in this terrific celery seed vinegar marinade.

Serves 6
Prep time: 10 minutes
Cook time: 2 minutes
Total time: 12 minutes
Calories: 192.03
Calories from Fat: N/A
Total Fat: 0.72 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 44.64 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 1.74 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.5 cup water
1 cup white sugar
0.5 cup red wine vinegar
1 tablespoon celery seed
1 small red onion, thinly sliced
2 large cucumbers, chopped
6 roma (plum) tomatoes, sliced
1 green bell pepper, diced
1 red bell pepper, diced

Directions
1. In a saucepan over medium heat, combine the water, sugar, vinegar and celery seed. Stir until dissolved.
2. In a medium-size mixing bowl, layer the red onion, cucumber, tomatoes, green bell pepper and red bell pepper. Pour sugar mixture over vegetables, cover and refrigerate overnight. Serve chilled.

Posted by HoodiaPharm HungerAway :: 5:49 AM :: 0 comments

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Thursday, September 20, 2007 The Wrong Way of Thinking

Americans are highly motivated to lose weight — as a growing list of best-selling books and highly trafficked dieting Web sites attest. We're just not approaching it the right way. The pressure we put on ourselves to succeed — and the self-criticism we indulge in when we fall short of the mark — can have dire emotional and dietary repercussions.

Consider that pair of jeans hanging reproachfully in the closet. You realize they don't fit, and you feel unattractive and worthless. This tendency to evaluate yourself too harshly will only make you give up altogether. You want to head to the fridge for solace.

You need to identify the things you're telling yourself that cause you to feel discouraged and to throw in the towel. Don't beat yourself up when you overeat. Accept that you acted in a self-defeating way, then establish better methods to meet your goal. Review what you'd like to do and work toward that goal.

Perhaps you're not (yet) berating yourself for failures, but putting inordinate pressure on yourself to succeed. When you tell yourself, "I must lose 25 pounds by Valentine's Day, or I'll never get a date," you're setting yourself up for emotional turmoil, as well as weight-loss failure. Losing weight in a prescribed amount of time is a worthy goal, but the perfectionist premise that sneaks into your thinking may well interfere with sensible eating and exercise.

In a perfect universe, the sight of those jeans, or the knowledge that Valentine's Day is around the corner, would elicit rational thoughts like, "I'm going to look great soon, and I'm going to enjoy the challenge of eating sensibly and exercising along the way." But few of us think that.

Posted by HoodiaPharm HungerAway :: 12:42 PM :: 0 comments

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Is It Physical or Emotional Hunger?

Before you eat, try to figure out if you are eating because you are physically hungry, or emotionally hungry...

Physical hunger

• Builds gradually
• Strikes below the neck (e.g., growling stomach)
• Isn't accompanied by a sense of compulsion
• Occurs several hours after a meal
• Goes away when full
• Leads to feeling of satisfaction after eating
  

Emotional hunger

• Develops suddenly
• Hits above the neck (e.g., a "taste" for ice cream)
• Results in an urgent need to eat
• Is unrelated to time since last meal
• Is specific, often for a particular food or brand
• Persists despite fullness
• Leads to guilt and shame after eating

Posted by HoodiaPharm HungerAway :: 12:33 PM :: 0 comments

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Recipe of The Day

Easy Breakfast Burrito Recipe

This recipe serves: 1

Preparation time: 5 minutes
Cooking time: 10 minutes

Ingredients
1 egg
salt and pepper to taste
1 98% fat free flour tortilla
1 ounce shredded, reduced fat Cheddar cheese (or other cheese such as Monterey Jack or Mozzarella)

Cooking Instructions

1. Heat 2 non-stick skillets over a medium heat on the stove (one for the tortilla and one for the egg).
2. In a small bowl whisk the egg with salt and pepper until the yolk and white are evenly mixed.
3. Place the tortilla in one skillet to warm it, about 1 minute per side.
4. Pour the egg mixture into the other skillet and stir until cooked through and the egg is light and fluffy.
5. Lay the warmed tortilla on a board and place the cooked egg in the middle, sprinkle with the cheese, roll up tightly and serve.

Nutrition Facts

Serving Size: 1 burrito
Calories 269
Total Fat 10 g
Saturated Fat 4 g
Cholesterol mg
Sodium 456 mg
Total Carbohydrate 28 g
Dietary Fiber 0 g
Protein 15 g
Percent Calories from Fat 37%
Percent Calories from Protein 22%
Percent Calories from Carbohydrate 41%

Posted by HoodiaPharm HungerAway :: 6:18 AM :: 0 comments

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Wednesday, September 19, 2007 Adopting Healthier Habits

Calorie restriction and exercise help many people lose weight, but only for as long as they keep up the effort. The same environmental and psychological factors that accounted for the weight gain in the first place can play a role in causing someone to stop exercising or start consuming too many calories. The difficulty in sustaining a diet and exercise routine is one of the main reasons that people who lose weight fail to keep it off. But the difference between long-term success and failure is the ability to make the changes in your diet and activity level permanent.

Certain strategies are useful for everyone who wants to lose weight, regardless of the main causes or severity of their obesity. Many of the following strategies seem like common sense, but they are easily overlooked. You're most likely to follow them if you plan for them in advance.

Eat slowly. Chewing and swallowing your food at a leisurely pace can help you keep from overeating. Here's why: It takes about 20 minutes for your brain to "tell" you when you feel full. Until then, you continue to feel hungry and want to eat. If you eat quickly, you'll end up consuming more than you need to feel full. But eating slowly gives your brain the time it needs to signal that you've had enough.

Make changes gradually. Don't expect to change your diet and activity level overnight. Instead of switching all at once to a low-calorie eating plan, try gradually decreasing the calories of your meals and snacks. For example, start by cutting out snacking or limiting yourself to certain snacks at certain times of day (such as a mid-morning banana or a late-afternoon apple). Also, gradually reduce the calorie content of particular foods. For example, if you're used to drinking whole milk, first switch to milk with 2% fat; then, as you get used to the taste of less fat, go on to milk with 1% fat and finally to skim milk. Another strategy is to lower the calorie content of one meal at a time. In the first week, you might want to eat a low-calorie breakfast, but keep lunch and dinner the same as before. During the second week, you might reduce the calorie content of your lunch. Finally, you can begin eating low-calorie dinners.

Keep a record. Keeping a daily log of what you eat and what physical activities you engage in can help keep you motivated to stay with your diet and exercise plan. Looking over a week's worth of entries can tell you how successful you've been and can help you identify areas where you need to improve.

Seek social support. You'll find it easier to maintain behavioral changes if you have the support and encouragement of others. Social support can come in many forms and from various people. For starters, ask your family members to keep high-calorie foods out of the house, or at least to refrain from eating them in front of you. You might even try to enlist your family to eat the same meals you do. Exercise with someone else, or join a support group. The camaraderie can help keep your spirits up during the inevitable periods when you become discouraged with your progress.

Use a list when buying food. Stick to your grocery list, and steer clear of those aisles or areas with the kinds of calorie-dense foods that you need to avoid.

Posted by HoodiaPharm HungerAway :: 7:30 AM :: 0 comments

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E.N.E.R.G.Y.

E is for Exercise!
It is a MUST. Make daily exercise as a non-negotiable part of your day. Schedule it in as you would any other important event.

N is for Nutrition!
Food is fuel for your body - not a friend, a comfort, or a stress buster. It is fuel. Period.

E is for Eating!
Imagine that, you actually get to eat AND lose weight! For optimal energy, eat five to six times a day - meals and healthful snacks. Space your calories evenly throughout the day to avoid sugar spikes and fatigue.

R is for Rest!
Recent research shows that sleep deprivation affects how we lose weight; so for goodness' sake sleep (but you can't sleep the weight off unfortunately!)

G is for Guessing!
Keep your body AND mind guessing! It is important as you go through this self-improvement journey that you don't fall into a rut. You will never get bored of exercising or eating healthy foods if you open yourself to different kinds of exercises or recipes.

Y is for YOU!
This journey isn't about the scale's measure; it is about your life! We all want to look and feel more energized; more "youthful." Well, what is youthful? YOU! full of life! Youth starts in the mind and then the body reflects it.

Posted by HoodiaPharm HungerAway :: 6:48 AM :: 0 comments

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Fall Back Into A Great Workout

As summer turns to fall, certain seasonal changes may put a crimp in your calorie-burning opportunities. While it may seem too early to be worrying about such matters, cooler temperatures are right around the corner so having a plan to keep your workout on track is essential to your success. After all, when it comes to exercise, preparation is half the battle.

Here are four strategies for transforming summer’s steamier workout into a regimen fit for fall:

1. Get out of the water. As nice as it may have been to burn all of those calories in the pool with swimming or water aerobics, unless you belong to an indoor swim club, your days of aquatic exercise are sadly numbered. And if you don’t choose an alternative soon, you may find yourself at a loss for a workout when the first few cooler days hit. First, find out whether your gym has a pool. If not, explore options such as regular aerobics classes, treadmill running, dance classes or tennis lessons.

2. Change clothes. A pair of shorts and a T-shirt were fine for summer exercise, but you’ll need to stock up on warmer duds if you plan to keep at it. The American Council on Exercise advises wearing layers, so you’ll have one dry layer of clothes to trap heat near the skin, which helps to prevent the loss of heat when you sweat in cold weather. Avoid fabrics like cotton, which holds in moisture and opt for those like Dri-Fit, or Hydro-move. Both fabrics help to “wick away” sweat to keep the skin dry. Check your local yellow pages for a sporting goods store near you.

3. Time it right. If you’ve been exercising in the evenings, you may soon find yourself walking in the dark - which isn’t always the safest time to be outdoors alone. Before we have to turn those clocks back and lose an hour of daylight, find an alternate plan. Consider switching to mornings or locate a more secure place to walk, such as inside a mall or around a well-lit track where there are plenty of other people around. Or, if you get an hour for lunch at work, make a trip to the gym a part of your mid-day routine.

4. Fit it into fall activities. If you live in certain regions of the country, there may be seasonal activities you want to partake in, such as taking a drive to see the leaves, attending your kids’ football or soccer practice or visiting a pumpkin patch. But instead of letting these things take up the time you’d normally use to exercise, combine the two. Don’t get in the car - bring a bike to a nearby park and enjoy the foliage while you ride.

Posted by HoodiaPharm HungerAway :: 6:22 AM :: 0 comments

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Recipe of The Day

Marmalade Pork Chops

This is great for those hurried evenings when you don't have much time for preparations! Only three ingredients so it is quick and easy to prepare, and tastes so good.

Serves 4

Prep time: 5 minutes
Cook time: 60 minutes
Total time: 65 minutes
Calories: 263.52
Calories from Fat: N/A
Total Fat: 7.86 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 29.23 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 18.96 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

5 pork chops
0.5 cup orange marmalade
0.5 cup soy sauce

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Place pork chops in a 9x13 baking dish. In a small bowl stir together the marmalade and soy sauce. Pour over the chops. Cover with foil and bake for 1 hour.

Posted by HoodiaPharm HungerAway :: 5:16 AM :: 0 comments

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Tuesday, September 18, 2007 Living With Diabetes

Type 1 and Type 2 diabetes are different diseases with similar symptoms. Type 1 diabetes is a disease of pancreatic failure, where the pancreas stops releasing insulin in response to eating carbohydrates. Type 2 diabetes is a disease of insulin resistance, or insulin insufficiency.

Both diseases result in chronic high blood sugar, and both diseases cause medical complications because of high blood sugar. With Type 1 diabetes, you always need injected insulin for treatment; people with Type 2 diabetes can often control their blood sugar with a combination of diet and exercise and sometimes oral medications.

Diet is very important for both types. Approximately 80 percent or more of people with Type 2 diabetes are overweight, and health experts associate excess weight with the development of Type 2 diabetes. Eating the right amount of food is crucial for people with Type 1 and Type 2 diabetes. For those who must take injections, insulin has to be monitored with food eaten.

All people with diabetes need to stay at a healthy weight, include whole grains, fruits and vegetables daily and balance meals with healthy protein and fat. Our Living With Diabetes Program is ideal for people with diabetes, because it allows each member to select the foods they enjoy, but will still give them the correct portion sizes and balance they need for good health.

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

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Get The Most From Training

Here are a few tips for those of you who want to get the most from your training time:

1. Get A Personal Trainer: Sometimes to get the most out of your training program you need objective advice from a professional. We get very set in our ways. That can be a good thing for consistency. However, it's hard to make upward progress when you do the same thing week after week and year after year. Following a program written by someone else can take the pressure off and give you new ideas.

2. Eat Well: Proper nutrition and effective training go hand in hand. It is an essential component to all athletic activities. Eating well is the best way to be sure you get the most from your training and from your performance. What you eat before, during, and after exercise has a major impact on how well you perform and how well you feel. Good nutrition also allows you to maintain high quality training, good recovery and good race day performance.

3. Rest and Recover: This is an often overlooked part of effective training. If you don’t plan rest or schedule recovery days in your training you limit your ability to train. Your body actually gets stronger after exercise stress so you need to allow down time for rebuilding muscle tissue. An effective training program will have regular periods of rest and recovery. This also allows adaptation to the exercise and you return bigger, stronger and faster. Rest also allows you to recover mentally and emotionally and avoid exercise burn-out.

4. Get Support: It's extremely helpful to have support for your training program whether it's from training partners or friends and family. But it's also important to be sure that you follow your own training plan and needs. If you workout with others, be careful that you don't get sucked into training at their intensity or duration. If you scheduled an easy day, but your buddy decides to hammer, you need to let go and follow your plan. All too often training partners can encourage us to over- or under-train. Do what you need to do from your program.

5. Listen to Your Body: Effective training requires you to follow a game plan, but have enough flexibility to alter the plan based upon how you feel. If you are tired, ill, stressed, injured or notice your heart rate is elevated, you need to be able to pay attention to the message these signs are sending. Slowing down, resting, or changing the activity are all appropriate compromises

Posted by HoodiaPharm HungerAway :: 4:34 AM :: 0 comments

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Recipe of The Day

Taco Pasta Salad

For a tasty and unique way to serve pasta, try this dish with Mexican flair the whole family will love!

A short pasta such as penne, bow tie or rotini works best as your base, but feel free to use your favorite noodle. The zesty combination of lean ground beef, taco seasoning, onion, green pepper and salsa is poured over the pasta, then topped with low-fat cheese and sour cream.

Be sure to increase your ingredients for the appropriate number of servings.

Ingredients

3 1/2 oz. of lean, ground round beef
1 tsp. taco seasoning mix
1 Tbsp. water
1/4 cup chopped onion
1/4 cup chopped bell pepper
2 Tbsp. low-sodium salsa
1/2 oz. low-fat or nonfat shredded cheddar cheese
1 Tbsp. low-fat or nonfat sour cream

Directions

1. Cook pasta per recipe directions.

2. While pasta cooks, brown ground meat in a nonstick skillet over medium heat; drain off any excess fat.

3. Add seasoning mix with water, onions, pepper and salsa. Lower heat to a simmer and cook for about 10 minutes.

4. Serve ground meat mixture over pasta and top with shredded cheese and sour cream.

Makes one serving. Nutritional values per serving: 200 calories, 5.0g fat (2.0g sat), 26g protein, 12g carbohydrate, 1g fiber, 55mg cholesterol and 340mg sodium.

Posted by HoodiaPharm HungerAway :: 4:02 AM :: 0 comments

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Monday, September 17, 2007

You've been told over and over again how important drinking water is to your health. But sometimes water is just plain boring and frankly, difficult to swallow. Here are a number of new bottled waters that you can try that have flavors that may invigorate your taste buds.


HINT is aptly named because the flavor is simple, subtle and stimulating. Currently the flavors include mango-grapefruit, pomegranate-tangerine, lime, raspberry-lime, peppermint, pear, tropical punch, strawberry-kiwi and cucumber. HINT, which contains no sweeteners, preservatives or calories, retails for around $1.69 per bottle and is available at specialty markets, grocery stores and at drinkhint.com.

Metromint
This water's distinctive bottle design and taste are both bold and cool. The peppermint, spearmint, lemonmint and orangemint varieties get their flavor from fresh mint grown in Washington state. Metromint retails for around $1.39 to $1.69 per bottle and is available at Whole Foods and other specialty stores.

Pure Cool
With its refreshing flavors—Triple Chill and Tropical Tiki in still water, Mojo Cool and Pear Ginger-Ice is quite a change from your everyday water. Pure Cool water contains zero calories, preservatives, sugar, fructose, corn syrup or artificial flavors. The company suggests using these beverages to make cocktails like mojitos, martinis and piña coladas. Pure Cool retails for around $1.99 per bottle and is available at Acme stores in the Northeast and at drinkpurecool.com.

Glaceau fruitwater
While this flavored water comes in at 20 calories per 8-ounce serving, it's free of non-caloric sweeteners and chemical preservatives. The lightly sweetened fruit flavors in lime, raspberry, peach and grape come from crystalline fructose, a high-quality sweetener found in fruit. Fruitwater retails for around $1.49 nationwide.

Posted by HoodiaPharm HungerAway :: 7:42 AM :: 0 comments

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Why You May Be Feeling Hungry

Feeling hungry is usually a sign that you are not getting enough calories in the day. You should keep a record of your food intake to make sure you are getting enough calories and that you are following your weight loss plan.

You should be eating many meals per day, including breakfast, lunch, one piece of fruit daily, along with a 500-700 calorie sensible dinner, plus three snacks in the range of 60-150 calories per snack, to complete daily calorie intake of at least 1200 calories. You should also drink plenty of water and exercise at least 30 minutes a day.

Many weight loss experts recommend that you snack during the day, as this will help you not get too hungry and want to grab something you hadn't planned on eating. Eating high fiber snacks such as low-fat popcorn, fresh veggies, fresh fruit, or low-fat vegetable soup will help you feel full without providing a lot of calories.

If you are having three snacks a day and eating enough at your sensible meal, and are still hungry, feel free to have a piece of fruit with your shake or blend some fresh or frozen fruit in a blender with your shake to add some fiber for fullness without adding too many calories. You can also have some fresh vegetables or a side salad with light dressing with your shake to help with hunger.

Another factor that will increase your calorie needs is if you are more than 30 pounds beyond a healthy weight for height. Essentially, if you have more than 30 pounds to lose, it is important to check with your doctor. With more than 30 pounds to lose, weight loss goals will differ for each individual, and your personal physician or registered dietitian is qualified to set reasonable goals for you regarding the calorie level to lose weight and recommend a rate of weight loss on an individual basis based on your current health status.

Posted by HoodiaPharm HungerAway :: 7:14 AM :: 0 comments

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Not Losing The Weight Fast Enough?

So many times while you are dieting you look at the weight you did lose and wonder why it is taking so long. This is very common, but at the same time, it is not the way to look at weight loss in general. Many people even compare their weight loss to people they know or even see on television shows such as "The Biggest Loser".

Don't compare yourself to others and become overly concerned with short-term results. Certain medications, activity level, hormonal status and age can cause differences in weight loss. Also, make sure your expectations are realistic. For instance, you aren't working out 4-6 hours a day like they are on The Biggest Loser. In fact, you may not be working out like your neighbor next door. That doesn't mean he or she is doing it better, they are just doing it differently.

Second, remember that success with weight loss should always be measured by more than just the scale. Consider the following questions and think about how they apply to your experience losing weight:

Are you experiencing more energy and vitality throughout the day?

Are your clothes fitting you better?

Are you experiencing less between-meal cravings and hunger?

Have your blood lipid tests improved?

Are you losing weight, but at a slow pace?

Have you lost inches?

If you answered "yes" to any of the above, then you have the right plan for the rest of your life. Continue to stick with it, modifying as you go, and you will continue to see suitable health enhancing results.

Posted by HoodiaPharm HungerAway :: 6:46 AM :: 0 comments

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Recipe of The Day

Salmon Fillets with Creamy Wasabi Sauce

Prep time: 15 minutes
Bake/Cook time: 15 minutes

1 cup water
1/4 cup plus 1 Tbsp. soy sauce
3 Tbsp. green onion, sliced thinly (about 1/3 green onion)
4 three-inch wide center-cut salmon fillets (about 2 lb.)
1/3 cup mayonnaise
3 Tbsp. wasabi sauce with ginger (such as Gold’s)

1. Preheat oven to 325 degrees. Combine water, soy sauce, green onion, ginger and garlic in a 2-quart baking dish. Add fillets skin side up and bake 15 minutes, until just cooked through.

2. Meanwhile, whisk mayonnaise with wasabi sauce. Set aside.

3. Remove fish from oven and let stand five minutes. Measure 2 tablespoons of the cooking liquid and whisk into mayonnaise mixture.

4. To serve, peel skin from fish and drizzle sauce on top.

Makes 4 servings. Nutritional values per serving: 567 calories, 41g fat, 46g protein, 2g carbohydrate, 1g fiber and 1g net carbs.

Posted by HoodiaPharm HungerAway :: 6:25 AM :: 0 comments

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Friday, September 14, 2007 A Family That Eats Together Is More Healthy

There's no more precious time than mealtime, when the entire family is actually sitting down together. Historically, dinner has been a sacred time when family comes together to spend uninterrupted, quality time. Unfortunately, with the pace of life rapidly increasing, family meals are on the decline.

Family meals are really the only opportunity we have as parents to learn and listen to our children. Much can be discovered around the table. In addition, we can also pretty much bet that the food we're providing is far better nutritionally than any fast-food meal.

Some suggestions on getting the family together at mealtime:

Start having family dinners when your kids are young. If they’re not, no better time to start than the present.

Include your children in meal planning.

Turn off the television. There’s no reason to listen to the TV when you have an opportunity to listen to your children.

Try to keep mealtime consistent. I know with school activities and jobs, it’s tough; do the best you can.

Make sure to engage the whole family in conversation, it’s a great way to keep up with your kids and find out what’s going on in their lives. Besides, they want to share!

If you’re on the run with sports and school activities, and you MUST pick up fast food, see if you can create a picnic atmosphere somewhere and use that opportunity to create a meaningful family meal.

It has been proven over and over again that when families eat together they eat not only healthier meals, but they eat slower, causing less weight gain then the family that is running around every night. Do something for your family and start eating meals together!

Posted by HoodiaPharm HungerAway :: 9:02 AM :: 0 comments

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Healthy School Lunches

In preparing for "back to school" season, you surely hit more than your fair share of stores in search of new clothes for your ever-growing child, along with a litany of school supplies too numerous to name.
Don't forget healthy school lunches and after-school snacks as you plan for the school year.

With this in mind, here are a few dietary suggestions on how to assure a happy school day is also a healthy school day:

Lean meat, such as shaved ham or turkey, on whole-grain bread or in a wheat wrap with some lettuce, low- or fat-free cheese and a touch of low-fat or fat-free mayonnaise or mustard is sure to please... and nourish.

Even the quintessential children's sandwich PB&J can be made in a healthy way these days. Many peanut butter brands now offer low-fat and low-sodium versions. That, coupled with an all-fruit, sugar-free jelly on whole-grain bread makes this school cafeteria staple a guiltless pleasure.

Tuna fish is jam packed with oh-so-beneficial omega-3 fatty acids. When mixed with low-fat mayonnaise, diced apple and, if your child likes, a bit of onion and served in a wheat pita, it's delicious.

BLTs can also be healthy! Simply swap regular bacon for the turkey bacon variety, but eat in moderation because it still has high levels of sodium. Layer with lettuce, tomato and fat-free mayonnaise. Sandwich in whole-grain bread or roll into a pita wrap. Your child will nary know the difference between this healthy version versus its fat-packet counterpart.

What to serve on the side of the main school lunch item? Options abound: low-fat pretzels, fat- and sugar-free yogurt or cottage cheese, celery sticks filed with low-fat and low-sodium peanut butter, any kind of pre-washed fresh fruit, dried or dehydrated fruit: raisins; apricots, pears, apples, roasted or raw almonds, walnuts or peanuts (not oiled or candied), low-fat string cheese or chunked low-fat cheese, and even baked chips or healthy pita chips in moderation.

Skip the sugary juice box and send along a bottle of water to get your child in the habit of working toward his/her optimal fluid intake (experts recommend one consume about .5 ounces of water per pound of body weight).

Posted by HoodiaPharm HungerAway :: 8:33 AM :: 0 comments

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Eating Slow Carbs

Drastic changes in eating and exercise habits can be difficult to maintain for the long term, but there is one simple change in diet that is easy to incorporate. It raises energy levels throughout the day and can help a fledgling gym-goer make it to the treadmill after work.

The key is eating more “slow” carbohydrates, also known as complex carbohydrates, or, for those who see life in simpler terms, “good” carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body’s cells, and especially our brains. Whole grain foods - such as oatmeal, whole-wheat bread, brown rice, lentil soup and beans are great slow carbohydrates.

Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the body’s cells. Processed foods that contain refined sugar and white flour are fast carbohydrates. As any junk-food junkie knows, they give us a roller-coaster ride of mental energy and turn mental sharpness into mental dullness faster than you can say “doughnut.”

The body yearns for another pick-me-up shortly after snacking on fast carbs. A diet high in refined carbohydrates can also lead to insulin resistance, the beginnings of Type 2 diabetes, which is sweeping the U.S. with devastating health consequences.

An easy way of fitting slow carbohydrates into one’s diet is by eating the whole grain equivalent of whatever is on the menu: brown rice instead of white rice, multi-grain bread instead of white, whole wheat pasta instead of standard spaghetti.

Posted by HoodiaPharm HungerAway :: 8:14 AM :: 0 comments

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Recipe of The Day

Your kids will agree that a traditional Sloppy Joe sandwich makes for a mighty neat meal, so use this recipe and watch them smile!

For the full meal, add an 8-ounce cup of low-fat chocolate milk.

Ingredients

3 oz. of lean, ground round beef
1/4 small red onion
1/4 tsp. chili powder
1/2 Tbsp. of barbecue sauce
1/2 Tbsp. ketchup
1 whole-wheat hamburger bun

Directions
Coat a nonstick skillet with cooking spray. Chop onions finely. Cook ground beef with onions and chili powder until browned, stirring occasionally. Stir in barbecue sauce and ketchup. Lower heat and simmer for about 6 to 7 minutes until mixture is thickened. Serve open faced on toasted bun.

Makes one serving. Nutritional values per serving: 390 calories, 8g fat (3.0g sat), 30g protein, 53g carbohydrate, 5g dietary fiber, 50mg cholesterol, 570mg sodium and 27g sugar.

Posted by HoodiaPharm HungerAway :: 7:44 AM :: 0 comments

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Thursday, September 13, 2007 A Perfect Snack

When many of us think snacks, we tend to think of something that comes wrapped in a cellophane bag. But there's another perfect snack source many people overlook - FRUIT.

In fact, the experts at the American Dietetic Association say snacking on fruit (fresh, frozen or canned in its own syrup) is a great way to make sure you hit the recommended target of eating between 2 cups of fruit per day. Need some ideas for working fruit in? They suggest:

Add a slice of pineapple or apple to a sandwich in place of tomato for a sweet change of pace

Puree apples, pears, berries, or peaches and drizzle the sauce on all types of things — from meats to yogurt

Use fruit purees made from applesauce, prunes, bananas or peaches in place of half of the fat (butter, margarine, or shortening) when baking

Take advantage of fruits that come in their own wrappers, like bananas and apples. Toss them in your purse or gym bag for a healthy snack on the go

Posted by HoodiaPharm HungerAway :: 10:00 AM :: 0 comments

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Ban The Bread

What’s the quickest way to overdo your fat and calorie intake at a restaurant? Dip into the enticing goodies piled in that complimentary breadbasket!

These days, a good number of dining establishments offer up some kind of heavy bread basket - from French bread to focaccia to flatbread - before the appetizers, entrees and desserts that make up the standard menu. Though it may seem like a friendly gesture on the part of your host, it can be rather unkind to your weight-loss efforts.

Just how much havoc can a buttered roll wreak? Gobbling up just one honey wheat roll before your meal at Boston Market will give you 110 calories and 3 grams of fat. With a tablespoon of the accompanying, hard-to-resist butter tack on an additional 100 calories and 11.4 grams of fat.

If that basket is brimming with buttermilk biscuits, you could be busting out with 200 calories and 10 grams of fat. A serving of cornbread at 280 calories and 11 grams of fat hardly offers Southern hospitality for your southern side. Even tiny, soft and chewy Parker house rolls dole out a big-for-their-size 120 calories and 1 gram of fat.

A slice of olive oil-enriched focaccia, a favorite offering at many Italian restaurants, adds up to 175 calories and 6 grams of fat. Dip it into additional olive oil and get 120 calories and 14 grams of fat per tablespoon. Bruschetta, another Mediterranean eatery staple, could have 240 calories and 20 grams of fat!

Beware - Breadsticks are often a better bet, but just one of these from the Olive Garden will stick it to your middle with 140 calories and almost 2 grams of fat.

Your fail-safe solution? Bypass the breadbasket altogether. Ask your server to remove it when you sit down - if you don’t trust yourself. Never arrive at a restaurant feeling famished. Enjoy a small snack about an hour before you go - an apple with some cheese, a cup of broth-based soup or tortilla chips with low-fat hummus and you won’t be so tempted by those warm loaves.

Posted by HoodiaPharm HungerAway :: 7:05 AM :: 0 comments

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What To Do When You Don't Want To Walk

If you're bored with your usual workout routine, shake it up with one of these fast-growing alternatives! You don't have to be a gymnast or circus performer to get started. These exercise methods attract people of all ages, abilities, and backgrounds.

Yoga
Football players do it; grandmothers do it. From the brisk pace of power yoga to the lengthy poses of Iyengar yoga, there's a style for you. The pace and content of classes can vary widely from instructor to instructor; however, no matter the class, you're sure to improve flexibility, balance, and strength, all while gaining a clearer head and discovering muscles you didn't know you had.

Pilates
The secret of Pilates lies in the simultaneous flexing and stretching of muscles, which promotes a lean, deceptively strong physique. Mat Pilates, the most common form and where movements are done mostly on the mat, requires little or no equipment. But mat movements represent only about 25 percent of the Pilates regimen. Other types of Pilates might be done using resistance bands or special spring-loaded machines and one-on-one instruction, which doesn't come cheap. Many gyms feature mat classes with qualified instructors.

Tai Chi
The "moving meditation" of tai chi can help people who suffer from arthritis and diabetes, and yields a host of other health benefits: increased strength, coordination, and range of motion. The lowest impact of the exercises listed here, tai chi stresses fluidity and balance through repetition of forms—smooth, flowing movements that work all of the major muscle groups and joints, and sometimes is done outdoors. Classes often begin and end with a brief meditation.

Boot Camp
Sometimes you just need guidance from others to get through a workout, and old-school exercises are easier to stomach when 30 other people are enduring them alongside you as a guy in camouflage pants barks orders. Expect 45 to 60 minutes of jumping jacks, push-ups, lunges, marching in place, and crunches—without much sympathy. Actually, some classes aren't so hard core and allow you to work at your own pace! Try sitting in on a class before you start. Many gyms offer some version of this class.

Roller Derby
If you're not afraid of a few bumps and bruises, lace up your skates and hit the track. In roller derby, two five-person (often all-female) teams skate in formation and try to prevent their opponent's designated scorer from passing their own teammates. Clubs and leagues have sprouted up around the United States.

Posted by HoodiaPharm HungerAway :: 6:35 AM :: 0 comments

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Recipe of The Day

Chicken Ginger Spinach Wrap

If eating the same boring food is ruffling your feathers, why not give this healthy recipe a try? With spinach and ginger root, it is pure poultry in motion.

Ingredients

4 oz. boneless chicken breast
1 clove garlic
1 tsp. ginger root
1 tsp. sesame oil
1-1/2 cups fresh spinach
1 whole-wheat (approximately 6-inch diameter) tortilla.

Directions
Rinse and cut chicken into bite-sized cubes. Mince garlic and ginger root; set aside. Heat oil in a nonstick skillet to medium high heat; add garlic and ginger and saute for about 1-2 minutes. Add chicken to pan and cook 3 to 4 minutes until cooked thoroughly. Rinse spinach; add to chicken and saute until just wilted (about 1 to 2 minutes). Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll. Serve.

Nutritional values per serving: 250 calories (60 from fat), 7g fat (1g sat.), 65mg cholesterol, 280mg sodium, 23g carbohydrate, 3g dietary fiber, 31g protein, 60-percent RDA of vitamin A and 25-percent RDA of vitamin C.

This recipe is:

Low in Fat (approximately 30 percent or less calories from fat)
Low in Sodium (approximately 800 milligrams or less of sodium)
Low in Cholesterol (approximately 100 milligrams or less of cholesterol).

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

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Wednesday, September 12, 2007 Tailgating Made Healthier

There's no getting around it — tailgating season is here, and that means big, bold flavors, and less-than-nutritious feasts. Tailgating food staples will probably never be a dieter's dream, but you can improve on the status quo. In the process, you might just find more creative ways to wow your family, as well as the fans in the next parking space.

Design it to go.
If you bring anything other than meat, make it portable and easy to grab. A typical tailgating spot is no place for chopsticks. Consider shish kebabs, which are a great way to introduce vegetables, or try melon balls on toothpicks or corn on the cob with a vinaigrette marinade instead of butter or margarine.

Make a few trades.
Trade white buns for whole grain (a gain of 2 to 4 grams of fiber per serving), ground beef for ground turkey (to cut 10 to 20 grams of fat per serving), and light beer for dark, which has more antioxidants and not many more calories.

Serve 'em seafood.
Seafood is great for sensible tailgating and offers many options, from shrimp skewers to fresh oysters to fuss-free catfish with lemon, dill, and a dash of red pepper.

Skip the grill.
To some it's unthinkable, but forgoing a grill can force you to push the envelope with your menu. Try fiery salsas, slow-simmered baked beans, spicy turkey chili, chicken jambalaya, or even boiled lobster.

Cut time to cut calories.
The longer you tailgate, the more everyone's inclined to eat. Make it a 90-minute affair, about what you'd spend in a nice restaurant, and move on to the main event.

Posted by HoodiaPharm HungerAway :: 5:33 AM :: 0 comments

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10 Ways To Get More Produce In Your Body

Here are 10 easy ways to work more fruits and vegetables into your diet.

1. Develop a game plan.
To get more fruits and vegetables in your meals, they need to make it into your shopping cart. A good way to do that is to do your homework: Take 15 minutes to make a list of produce that will complement your planned meals for the week.

2. Experiment with exotic options.
Bok choy, papayas, mangoes, passion fruit, kiwi fruit, artichokes, celery root, broccoli rabe, turnips—anything that looks different. For the best flavor, variety and quality, get picky in the produce section by buying in season.

3. Start early.
As a general rule, the earlier in the day you start chipping away at your fruits-and-vegetable quota, the easier it is to get five or more servings in. Begin your day with an orange and 6 ounces of vegetable juice, for example, and you've started on your servings before leaving the house!

4. Stash produce in your desk drawer.
That way, you're ready when hunger strikes at work. Fruits and vegetables good for commuting include raisins, containers of fresh juice and fruits that don't bruise easily, such as apples or oranges. Just don't forget about them, as they can quickly spoil.

5. Sneak them in.
Give fruits and vegetables a starring role in the foods you already eat. Top off your morning cereal or yogurt with bananas, berries or peaches. Layer sandwiches with extra tomato, onion and dark leafy greens such as spinach and watercress. Make a wrap with bean sprouts, shredded cabbage and slices of green or red pepper. Heap salsa onto low-fat tortilla chips. Smuggle zucchini and carrots into pasta sauce, meatloaf, soup, stew and chili. You get the idea.

6. Reorganize your refrigerator.
What we choose to eat is often the first thing we see when we look in the fridge for a snack. Move your sealed bags of baby carrots, precut red and green pepper strips and broccoli florets to the front of the top shelf instead of hiding them away in the crisper.

7. Pick fruit for dessert.
End your meals with the sweet taste of fresh fruit. It's a bountiful supply of vitamins and minerals. Fruit—at any time—is a great way to get more heart-disease-fighting fiber.

8. Stock up.
Make sure your pantry, fridge and freezer are always full of dried, canned, fresh and frozen fruits and vegetables. And keep in mind that legumes such as dried peas and beans are vegetables, too.

9. Saddle up to the salad bar.
Use the supermarket's salad bar to buy cut-up fruit and vegetables on days when you don't have time to chop. Also, if you're eating on the run, opt for the deli salad bar. But make sure you choose one that has a quick turnaround; you'll be more likely to get fresher, more nutritious produce. Many feature vegetable options such as beets, cherry tomatoes, three-bean salad and chickpeas. Just watch out for the oily, already-prepared vegetable salads.

10. Flavor up your favorites.
Research shows that garlic and chives contain substances called allyl sulfides that may help fight cancer. Rosemary and parsley are also believed to have healthy properties. Those flavorful little extras can enhance your healthy diet without adding calories.

Posted by HoodiaPharm HungerAway :: 5:05 AM :: 0 comments

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The Truth About Water

These claim to do everything from clear up your skin to make you skinny. Can we believe the hype? Professionals have mixed feelings about fortified waters. They're okay to do in small amounts. But for most of the American population, they're either giving not enough vitamins to make a difference or too much.

The lure of these waters is that they're a quick fix to healthfulness. Problem is, there's no such thing as health in a bottle. If you're deficient in a vitamin, you need to build it up over the long-term. It's not like you can drink the water and assume you have everything you need.

The most important thing you can do is read the labels. Make sure it's not loaded with calories. And none of the vitamin amounts should exceed 100 percent of the Dietary Reference Intake (DRI). Also, while most diets recommend taking a multivitamin-mineral supplement daily, steer clear of supplements that contain excessive amounts of vitamins and minerals.

And what about waters touting energy boosts? They're usually laden with herbal additives or caffeine, which can disrupt sleep. Fatigue is one sign of dehydration, so regular water might just perk you up on its own.

Bottom line - Drinking fortified waters in moderation because you like the taste is one thing, but don't think about it as a move for health. Your best bet is to eat a balanced diet to get your vitamins food.

Posted by HoodiaPharm HungerAway :: 4:41 AM :: 0 comments

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Recipe of The Day

How can you have your cake and eat it, too? By cutting back on the sugar, and substituting it with an artificial sweetener.

Are you ready to sink your teeth into a new lifestyle, one that will help you drop pounds and improve your health?

Equal Sweetener is the brand name for aspartame, a sweetener approved by the Food & Drug Administration. Aspartame is currently used in thousands of different foods, including soda, cereal, jams, cookies and cakes. One cup of sugar contains 360 calories, so saving calories makes your cake a sweeter treat.

Since sugar adds texture as well as taste to baked products, use the information from Equal’s website to learn how to substitute successfully. Equal Spoonful measures cup for cup like sugar, and Equal Packets sweeten like two teaspoons of sugar for every packet. For cooking, use the convenient Equal Spoonful.

Try this recipe adapted from Equal’s website:

Creamy Rice Pudding

1 cup water
½ cinnamon stick, broken into pieces
½ cup converted rice
2 cups nonfat milk
1/8 tsp. salt
½ cup Equal Spoonful*
2 medium egg yolks
1 medium egg white
½ tsp. vanilla
¼ cup raisins
ground cinnamon and nutmeg

*may substitute 12 packets of Equal

1. Heat water and cinnamon to boiling in a medium saucepan; stir in rice. Reduce heat and simmer, covered, 20 minutes or until rice is tender and water is absorbed. Discard cinnamon stick.

2. Stir in milk and salt; heat to boiling. Reduce heat to low and simmer, covered, for about 15 minutes or until mixture begins to thicken; stirring frequently. (Milk will not be absorbed and pudding will thicken when it cools.) Remove from heat and cool one to two minutes; stir in Equal.

3. Beat egg yolks, egg white and vanilla in a small bowl; stir half of the rice mixture into the egg mixture, then return to saucepan. Cook over low heat, stirring constantly, for one to two minutes, and stir in raisins.

4. Add a sprinkle of cinnamon and nutmeg. Serve warm or at room temperature.

The old version, with sugar and whole milk, contains 420 calories per serving, 73 grams of carbohydrate and 11 grams of fat. The new version, prepared with Equal and nonfat milk, contains about 244 calories, 43 grams of carbohydrate and only 3 grams of fat.

Posted by HoodiaPharm HungerAway :: 4:08 AM :: 0 comments

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Tuesday, September 11, 2007 Great Fast Food

You know I always talk about how you can go to McDonald's and eat healthy? Well, sometimes I don't want to eat healthy. Not that I want to eat badly either mind you, but sometimes a yogurt parfait just isn't very filling.

So, today let's talk about eating healthy in a real restaurant with real food - you know, like burgers and french fries - the ones that aren't made of meat we can't distinguish.

Let's talk about Red Robin.

If you haven't been to a Red Robin then I suggest you run, not walk, to the nearest one. Not only do they have the best burgers ever made, but their fries are endless. Yes, you heard me - endless! They don't just have regular burgers either, we're talking chili, salsa, jalapenos, mushrooms, guacamole, the list goes on and on. You can get almost anything you want on your burger!

Now, how does this relate to healthy eating? Because not only do they have the most amazing burgers, you can get any burger you want in a petite size. (Think child's portion) so you can eat healthier while still getting what you want on your burger. So, the next time you want to eat out, but eat healthy, try their petite burger wrapped in lettuce. I got one tonight with BBQ sauce, onions, cheddar cheese, tomatoes, pickles, and A-1 sauce that was absolutely to die for! AND - only 425 calories!

I did skip the fries and instead got a side salad with fat free Italian, but all was not lost. The burger was just enough for me to be happy without gaining 10 pounds in the process. So, if you're in the mood for a great burger - go to Red Robin!

Posted by HoodiaPharm HungerAway :: 10:10 PM :: 0 comments

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Great Abs in a Hurry!

Who has time to do all those abdominal exercises anyway, right? Well, YOU do, for one! Even just 5 or 10 minutes a day devoted to toning your tummy is much better than ignoring it. So here are some suggestions for a variety of ab exercises, all of which can be done quickly and easily at some point during the day.

Each exercise targets a specific abdominal area - upper abs, lower abs and obliques (the sides). If you have time to do more than one of these exercises, choose ones that target different areas. Remember to always exhale with the exertion and inhale as you relax.

Sit-ups - The classic sit-up goes in and out of style as an effective abdominal exercise, but many professional trainers swear by it. It can be tough on your back, though, so it may not be for you if you have back problems. This exercise mainly works the upper abs. Lie on your back on a hard surface. With your feet flat on the floor, bend your knees at an angle a little tighter than 90 degrees. Put your hands behind your head. In a smooth, controlled manner, raise your upper body to a fully upright position.

You may need to have someone hold your feet, or place your feet under a heavy piece of furniture. Lower yourself to the floor, and, without resting, repeat the motion. Concentrate on using your stomach muscles to pull yourself up. Be careful to keep your head and neck relaxed. Shoot for three sets of ten repetitions.

If you're a beginner, and depending on your age, you may not be able to do more than one or two reps. That's alright. If you work out consistently, you'll gradually be able to increase your reps.

Crunches - If back problems prohibit you from doing sit-ups, do these instead. Assume the same position as described above, but just pull you shoulders and upper body off the floor, then return to the resting position. As always, do these in a slow, controlled manner. And concentrate on pulling from the abs, making sure your neck and head are relaxed and NOT pulling

Standing Ab Pull - Stand with your knees bent a little. Place your hands on your knees. Exhale completely. Suck your stomach in and hold it for five seconds while simultaneously raising your body until you're just about standing upright. Now relax your stomach muscles and take a deep breath. Exhale as you place your hands on your knees and bend them again. Do 10 if you can. This works both upper and lower abs.

Leg Raise - Lie down on a flat, hard surface. Put your hands down flat at your sides and bend your knees slightly. With your feet together, raise your legs until your shins are more or less straight up and down. Without pausing, gradually lower your legs back to the starting position. Concentrate on working your lower ab muscles the whole time you do the exercise. Shoot for 10 reps.

Oblique Crunch - Lie on your back on the floor and put your hands behind your head. Bend your knees. Keeping your feet and legs together, allow them to drop to the left as far as possible, while keeping your back flat on the floor. Pull your shoulders and upper body up off the floor as high as you can manage - perhaps a few inches. Again, DO NOT pull from the neck. Your head should be resting in your hands, completely relaxed. Slowly drop your shoulders back to the floor. Do ten reps (or as many as you can manage). Now turn your legs to rest on the right side and repeat. This exercise works your obliques, or side abdominal muscles.

Do as many of these exercises as you can. If you can do them all, you're getting a complete ab workout that you can probably do in less than 20 minutes!

Posted by HoodiaPharm HungerAway :: 6:37 AM :: 0 comments

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White Vs. Wheat

Whole grains not only reduce the risk of diabetes and heart disease, but also may improve blood glucose control. It is unknown precisely which compounds within whole grains have the greatest effect, but it is likely a combination of factors. Some of the nutrients critical for diabetes are nearly devoid in processed grains. Despite having nearly equal calories per slice, magnesium is 84-percent lower, zinc is 76-percent lower, and fiber is 88% less in white when compared to whole wheat flour. To ensure you are getting the benefits of whole grains, look for products labeled as “100-percent whole wheat” or look for the word whole to be listed within the first ingredient on labels.

Dietary fiber more than just bulk. A study reviewing fiber intakes in 524 individuals showed that those who eat the most fiber have lower levels of C-reactive protein (CRP), a protein made in the liver that indicates inflammation and is associated with a higher risk of type 2 diabetes and heart disease. Both types of fiber, soluble and insoluble, were associated with lower CRP levels. The authors suggest that increasing dietary fiber can lower CRP and subsequently the risk for type 2 diabetes and cardiovascular disease.

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

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Recipe of The Day

Pasta Alfredo

Whip up a delightful Alfredo sauce with skim milk, chicken broth and flour in place of heavy cream. Parmesan cheese gives it just the right zing. Add sauteed onions and garlic and lightly cooked broccoli, and you have a terrific dish!

Serves 8
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Calories: 301.64
Calories from Fat: N/A
Total Fat: 4.65 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 50.37 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 14.58 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 onion, chopped
1 clove garlic, minced
2 tsp. vegetable oil
2 cups skim milk
1 cup chicken broth
3 Tbsp. all-purpose flour
0.5 tsp. salt
0.25 tsp. ground black pepper
0.5 cup grated Parmesan cheese
16 ounces dry pasta
1 (16-ounce) package frozen broccoli florets

Directions
1. In a medium saucepan, heat oil over medium heat. Add onion and garlic, and saute until golden brown.
2. In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.
3. Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.
4. Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce. Serve.

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

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Monday, September 10, 2007 Why Do You Sabatoge Your Diet??

What causes you to sabotage your weight-loss efforts? That is an important question. Here are some points to consider when answering that question for yourself. For me, I don't sabotage it on purpose, I just don't stick with it. Honestly, I'm sure it is because I just don't like change. There are many reasons why we do it... What is your reason?

• Old habits are more comfortable. Even though those old behaviors are nonproductive, they actually feel more comfortable to us for the mere reason that we know what to expect. Heading into uncharted territory may feel uncomfortable for us. Basically, the more you travel the same path, the more difficult it becomes to change directions. Only by breaking out of old routines can you make exciting new discoveries. You may soon discover that those old habits are not as comforting as you once thought.

• Change is tough. Change takes time to plan for and is certainly not easy. But, sometimes the things that are most difficult are those that have the greatest payoff.
  Change requires need, desire, information, self-efficacy and movement. It takes patience, discipline, perseverance, self-discipline, responsibility and sacrifice. Without change there can be no breakthroughs! Let’s work together and break through those barriers.

• Immediate gratification. If you are an individual who wants immediate results, then you will probably never be the healthiest or most content you can be later on. People tend to sabotage their new and healthy habits, because they are not seeing the fruits of their labor immediately. If you want to live a healthy lifestyle, it takes time for your mind and body to become regulated. Give your mind and body the courtesy and the time they need to adjust and you’ll reap the benefits of a lifetime of wellness.

• Fear of the unknown. Many people fear what hasn’t even occurred yet. Why? Most likely, it is an irrational idea that change may lead to other problematic issues. But how in the world would you ever know if you haven’t experienced those changes? Fear can result in preventing us from the experience of a whole new life! Cross the bridge of fear if and when the circumstances call for it. Don’t fret about what cannot be controlled.

Posted by HoodiaPharm HungerAway :: 7:58 AM :: 0 comments

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Breakfast You Can Enjoy

Mornings can be full of chaos on school days. That chaos might mean overlooking the most important meal of the day - breakfast. Don't feel pressured to put together a full pancake-and-scrambled-egg breakfast. But, on the other hand, you don't want your child to leave the house unfed.

Studies have shown that children who eat a good breakfast tend to score higher on tests and have better overall focus. In addition, for adults, those who eat breakfast on a regular basis tend to be at a healthier weight versus those that skip breakfast hoping to save a few calories. So check out the fast-n-easy ideas for a healthy breakfast:


Yogurt with fruit and a half of a whole-wheat bagel with all-natural peanut butter.

Scrambled eggs on top of a whole-wheat bagel with fresh fruit, or place the eggs in a whole-wheat tortilla!

A smoothie: one container of yogurt (small size), four to six fresh strawberries, one banana, 1/4 cup blueberries, 1/4 cup milk and 1 cup ice cubes. Blend until smooth.

Peanut-butter-and-jelly sandwich on whole-wheat bread

Sliced apple with all-natural peanut butter

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

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Recipe of The Day

Moroccan Chicken

Spices, spices, spices! This recipe is thick with them, and your taste buds will be thick with pleasure from Moroccan Chicken. This exotic tasting dish is a definite crowd pleaser!

Serves 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 45 minutes
Calories: 274.26
Calories from Fat: N/A
Total Fat: 3.53 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 25.23 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 35.39 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 pound skinless, boneless chicken breast meat - cubed
2 teaspoons salt
1 onion, chopped
2 cloves garlic, chopped
2 carrots, sliced
2 stalks celery, sliced
1 tablespoon minced fresh ginger root
0.5 teaspoon paprika
0.75 teaspoon ground cumin
0.5 teaspoon dried oregano
0.25 teaspoon ground cayenne pepper
0.25 teaspoon ground turmeric
1.5 cups chicken broth
1 cup crushed tomatoes
1 cup canned chickpeas, drained
1 zucchini, sliced
1 tablespoon lemon juice

Directions
1. Season chicken with salt and brown in a large saucepan over medium heat until almost cooked through. Remove chicken from pan and set aside.
2. Saute onion, garlic, carrots and celery in same pan. When tender, stir in ginger, paprika, cumin, oregano, cayenne pepper and turmeric; stir fry for about 1 minute, then mix in broth and tomatoes. Return chicken to pan, reduce heat to low and simmer for about 10 minutes.
3. Add chickpeas and zucchini to pan and bring to simmering once again; cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender. Stir in lemon juice and serve.

Posted by HoodiaPharm HungerAway :: 7:00 AM :: 0 comments

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Friday, September 7, 2007 Love Your Body

Too many people don’t love their bodies, and the media does little to help in affirming self-acceptance. We compare our bodies to supermodels and half-starved celebrities, never realizing that these “ideals” are actually far from ideal, health-wise. It’s time to stop trying to live up to a standard that is fake and shrouded in deception, and start loving your body for what it is. Learn how to strive for self-acceptance.

If you idolize the bodies of celebrities and supermodels, there are two things you have to remember:

1) This is just a handful of the population, and does not represent what most people look like.

2) These people are NOT perfect! They’re just airbrushed to look perfect by a team of professionals.

Human nature doesn’t allow us to be without fault. We must fail over and over again in order to achieve greatness. So don’t let it come as a surprise to you that achieving a healthy body image and a true love for yourself won’t happen overnight, but it will happen if you eat right, exercise, and lose those pounds!

Posted by HoodiaPharm HungerAway :: 8:21 AM :: 0 comments

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Strong Shoulders are Good!

If you're a woman with a muscular frame and tend to bulk up easily, be proud of yourself! Your strong frame makes you a great athlete, and you often see results from a new weight-training routine in as little as a week. However, you may feel that you lack certain qualities typically associated with a feminine body. To really put the finishing touches on your muscular frame, add a stretching routine to your regular workout.

Not only will stretching help you become more flexible, it will also help your muscles to recover from your workout, making sure that you’re ready to meet the demands of a challenging exercise routine the next day. If you’re worried about bulking up, stretches that also tone your body are ideal to help you firm up without adding bulging biceps. Many yoga poses will challenge your body and help you firm up without the use of a barbell or dumbbells. As a bonus, yoga will teach you to love your body and appreciate your strength even more.

Just remember that no matter how many stretches you do, you’ll never be able to change your fundamental body shape. So instead of fighting your genetics, make a list of all the ways your physical form helps you in your daily life. Broad shoulders and toned arms make it easier for you to carry a backpack, swim faster or lift up a child. Don’t be ashamed of your strength and your muscles – they’re what make you fit and beautiful.

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

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Recipe of The Day

Key West Crab Salad

A yummy spinach salad with an orange dressing. Tuna or shrimp can be substituted for the crab meat.

Serves 4 servings
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Calories: 187.32
Calories from Fat: N/A
Total Fat: 3.82 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 18.42 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 19.81 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
3 cups fresh spinach - rinsed, dried and torn into bite-size pieces
2 cups leaf lettuce - rinsed, dried and torn into bite-size pieces
1 cup finely shredded cabbage
2 large oranges, peeled and segmented
1 red onion, sliced in rings
2 (6 ounce) cans crab meat
0.5 teaspoon orange zest
3 tablespoons orange juice
2 tablespoons balsamic vinegar
2 teaspoons olive oil
1 teaspoon fresh chopped tarragon

Directions
1. In a large bowl, combine spinach, lettuce, cabbage, oranges, and onions. Add crab meat, and gently toss until combined. Set aside.
2. In a small jar with a tight-fitting lid, combine orange zest, orange juice, vinegar, oil and tarragon. Cover, and shake until well mixed.
3. Pour orange dressing over spinach salad, and gently toss until salad is well coated.

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

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Thursday, September 6, 2007 Dieting As A Couple

Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting? When two people agree to share everything, should a commitment to healthier living be at the forefront?

When both members are equally motivated to shed pounds, they can support each other and achieve greater weight loss than when they go it alone. Why should the two of you diet together?

If you get rid of the "diet" word and talk lifestyle couples should undertake lifestyle changes together. When both resolve to change their lifestyle and their attitude about eating, then it can be a very positive experience and one that will lead to permanent weight loss.

If you're committed to losing weight and living healthy and your partner isn't it can create conflict in the home. If your partner isn't willing to get on board your boat to better health, don't give up but you should try leading by example. The best way to influence those around you is to simply be a good example. If you are more dedicated than your partner, be as supportive and helpful as you can be while being the model of the behavior you are trying to inspire.

Posted by HoodiaPharm HungerAway :: 7:33 AM :: 0 comments

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Recipe of The Day

German Lentil Soup

A quick lentil soup with ham is spiced with caraway, Worcestershire and nutmeg for an absolutely delectable taste.

Serves 8 servings
Prep time: 10 minutes
Cook time: 480 minutes
Total time: 490 minutes
Calories: 223.45
Calories from Fat: N/A
Total Fat: 2.63 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 32.69 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 17.26 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
2 cups dried brown lentils, rinsed and drained
3 cups chicken stock
1 bay leaf
1 cup chopped carrots
1 cup chopped celery
1 cup chopped onion
1 cup cooked, cubed ham
1 teaspoon Worcestershire sauce
0.5 teaspoon garlic powder
0.25 teaspoon freshly grated nutmeg
5 drops hot pepper sauce
0.25 teaspoon caraway seed
0.5 teaspoon celery salt
1 tablespoon chopped fresh parsley
0.5 teaspoon ground black pepper

Directions
1. Place lentils in a 5 to 6 quart slow cooker. Add chicken stock, bay leaf, carrots, celery, onion, and ham. Season with Worcestershire sauce, garlic powder, nutmeg, hot pepper sauce, caraway seed, celery salt, parsley, and pepper.
2. Cover, and cook on Low for 8 to 10 hours. Remove bay leaf before serving.

Posted by HoodiaPharm HungerAway :: 7:14 AM :: 0 comments

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Wednesday, September 5, 2007 How To Get Rid of Your Belly

There is really no way to lose your belly until you lose weight. Unfortunately, there's no such thing as spot-reducing. We can't control where the fat is deposited on our bodies but we can control the fat cells ability to swell and shrink. If there's a negative caloric deficit at the end of the day, our body takes fat from the cells to provide it with energy. If there's a positive caloric balance, our fat cells become larger to store the extra calories. Eat five or six small balanced meals a day that include lean protein and unprocessed carbohydrates to help shrink fat cells.

As for exercise, strive for two to three strength-training workouts weekly and three to five cardio sessions that range from 20 to 60 minutes in length. The idea is to build lean muscle through strength training, burn calories with cardio (in addition to improving your health) and manage your calories to create a deficit at the end of the day.

You can do additional abdominal exercises but don't perform more than three sessions weekly on alternating days. Apply the same principles of training to abdominals as for all body parts and that's 10 to 15 repetitions up to three sets.

Posted by HoodiaPharm HungerAway :: 6:25 AM :: 0 comments

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At the grocery store last night, I noticed how those 100-calorie pre-portioned products have expanded into every aisle. In the vegetable aisle, I could choose from 100-calorie packages of carrot sticks and dip. The snack aisle offered a bewildering assortment of 100-calorie packages such as mini popcorn cakes, potato chips, cheese-flavored corn chips, and other 100-calorie-preportioned goodies. Passing by the cookies, crackers, and candy aisle, I noted packets of chocolate chip cookies, shortbread, and granola bars nestled next to packets of chocolate candy. Onward to the ice cream counter, where 100-calorie cup size portions of chocolate-vanilla swirl ice cream, fudge ice cream, and strawberry ice cream awaited me. With relief, I reached my final destination: the cat food section. No one has yet created 100-calorie cans of cat food which I could desperately use for my fat cat!

The problem with these 100 calorie snack packs is that they may be light when it comes to calories but the result on your bank account definitely is heavy. On average, these packets cost two-and-a-half times as much per ounce as similar products in larger packages as shown in various studies.

I like the portion control when it comes to dieting. But I also enjoy getting a bargain when I'm shopping. My solution is to make my own appetite-control packages when I get home from the store. Last night, for example, I purchased a box of whole wheat low-sodium crackers. Yes, they're good for me but they're not so great if I eat half the box seated in front of the TV. Because I know my control is on low when I'm viewing TV, I took little plastic baggies, measured out 80-calorie portions of the crackers, and bagged them up. They're now in my cupboard, safely encased in a cracker bin. Tonight before my favorite TV shows come on, I'll take one of them and a bottle of water with me. I save money AND my diet!

Posted by HoodiaPharm HungerAway :: 5:57 AM :: 0 comments

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Recipe of The Day

Crispy Sesame Shrimp

If you've got eight ingredients and 15 minutes, you have the recipe for success.

3/4 cup herb-seasoned stuffing mix (such as Pepperidge Farm), crushed
1 tsp. sesame seeds
1/4 tsp. paprika
1/8 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. black pepper
1 large egg white, lightly beaten
10 large shrimp, peeled and deveined (about 3/4 pound)
Cooking spray

Preheat oven to 425°. Combine the first 6 ingredients in a small bowl. Place the egg white in a small shallow bowl. Dip shrimp in egg white, and dredge in stuffing mixture. Place the shrimp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray. Bake at 425° for 15 minutes or until golden.
Makes 2 servings. Nutrition per serving: 242 calories, 4.1g fat, 30.5 g protein, 194mg cholesterol, 104 mg calcium, 656 mg sodium, 1.7 g fiber, and 18.6 g carbs.

Posted by HoodiaPharm HungerAway :: 5:42 AM :: 0 comments

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Tuesday, September 4, 2007 How Do Sugars Affect Blood Sugar

Sugar alcohols are used in many products marketed as sugar-free including candies, cookies, ice cream and even some protein bars. It is estimated that about 50 percent of the carbohydrate in sugar alcohols eventually convert into blood glucose.

The most accurate way to determine the impact of a food with sugar alcohols on your blood glucose is to subtract the grams of dietary fiber and half of the grams of sugar alcohols from the total carbohydrate. For example, if a sugar-free chocolate bar contains 20 grams of total carbohydrate, 2 grams of dietary fiber and 10 grams of sugar alcohols, this would count as 13 grams of total carbohydrate. Keep in mind that many sugar-free foods are still high in fat and calories and these need to be considered for those needing to manage their weight or blood cholesterol levels.

Posted by HoodiaPharm HungerAway :: 9:29 AM :: 0 comments

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How To Lose Weight Eating Junk Food

YES! You really can lose weight eating junk food! Sounds ridiculous? Too good to be true? Well... it is, sort of true :) No, I'm not going to sit here and say that you can eat 10 bags of Cheetos, 18 candy bars, and 3 gallons of ice cream a day. Do you really think I would do that??

But, there is a way that you can actually lose weight while eating junk food.

1. Calories are the bottom line for any weight-loss program, so figure out how many portions of your favorite junk foods would be satisfying, and plan them into a weekly calorie count. The U.S. Department of Agriculture says we can have thousands of calories per week, so why not enjoy them?

2. Make your list of junk food that you HAVE to have and then figure out portion sizes that would keep you under your allotted calories per day. It really isn't as hard as you think!

3. Some junk food is not as bad as you think, such as Lays Classic, Ruffles light (my personal favorite) and regular Wise potato chips. I prefer low salt, but both are all-natural without transfats or chemicals. For example, Ruffles light tastes almost exactly the same as regular ruffles, but it is only 75 calories and NO fat per 21 chips! 21!

4. Create a meal of snack food or incorporate snacks into meals so calories are not added above and beyond. Yesterday, I ate four Fig Newtons with a glass of milk for breakfast and a weight watchers yogurt, which offered fiber, protein, whole grains and flavor for 380 calories. It was filling and satisfying.

5. Have a "volumetric" food with junk food. Volumetric foods hold water, which will fill you up and keep appetite at bay. For instance, enjoy oatmeal and a few handfuls of chocolate-covered nuts and raisins. How about a cup of chicken-veggie soup with a few handfuls of Bearitos Tortilla Chips and salsa? It's a few hundred calories of protein, veggies, fiber, healthy oil and satisfaction!

Posted by HoodiaPharm HungerAway :: 9:11 AM :: 0 comments

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Recipe of The Day

Spaghetti Casserole

Whip up a hearty, homey casserole with sauteed ground turkey, onions, garlic and tomatoes drenched in plenty of tomato ketchup and baked with spaghetti and cheese and feel good about what you're eating.

Serves 8 servings
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes
Calories: 388.34
Calories from Fat: N/A
Total Fat: 3.90 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 63.64 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 24.67 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 pound spaghetti
1 pound ground turkey
1 large onion, chopped
1 large green bell pepper, chopped
2 cloves garlic, minced
2 tomatoes, chopped
2 cups ketchup
1 cup shredded reduced-fat Cheddar cheese

Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and set aside.
3. In a large skillet, brown turkey over medium heat. Remove turkey from skillet to a large bowl; do not drain any grease left in skillet.
4. Add onion and bell pepper to skillet; saute until softened. Add garlic to saute for 2 minutes and add tomatoes; mix well and remove from heat.
5. Add vegetable mixture to turkey and stir in ketchup to coat; mix well. In a 9x13 inch baking dish, spread mixture and top with spaghetti and cheese.
6. Bake in preheated oven for about 30 minutes or until heated through and cheese is melted; serve.

Posted by HoodiaPharm HungerAway :: 8:42 AM :: 0 comments

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Monday, September 3, 2007 Tips For The Beginning Exerciser

1. Get a Checkup. Having a physical is a wise decision because it will help assure you will attain the most benefits with the least amount of risks. In addition, if you smoke, have high blood pressure, high cholesterol, diabetes, obesity or other family history of disease, it's doubly important.

2. Decide. You'll need to write down and decide what it is you want to accomplish. For example, you may decide you want to lose 30 pounds or maybe you'll decide you want to be able to walk 5 miles without getting out of breath. How about fitting into that size 8 dress? Write it down, attaching short- and longer-term goals with dates. Just saying "I want to get in shape and lose weight" is not enough. There must be a target.

3. Get Real. Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality. Too many people start working out every day and think that's the best approach. Wrong approach! For example, start by saying, "I have two to three days to devote to exercise for only 45 minutes at a time." It's the combination of efficient nutrition and exercise consistency that will yield the greatest benefit, not simply excessive exercise.

4. Educate yourself. You’ll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. When you get to the fitness program, you’ll be lead to a glossary of fitness terminology that will help get you started in the right direction. This will give you a good overall understanding of many fitness terms you may have heard in the past.

5. Eat. Begin to get an understanding of how food affects the body. I'm not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad. Become familiar with the effect elevated blood sugar has on storing fat.

Posted by HoodiaPharm HungerAway :: 1:18 PM :: 0 comments

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Keep Weight Loss Simple

Keep your weight loss simple, and you will be kind to yourself. For example, let’s say you dislike cooking, but your best friend lost a lot of weight following an elaborate cookbook for dieters. So you grimly set your alarm an hour early, devote an hour in the kitchen attempting to prepare a dieter's breakfast, and end up with burnt, inedible food and a messy kitchen. Discouraged, mad at yourself for wasting the time and the money, you head to the nearest drive-thru. Armed with the largest-size mocha cappuccino and three breakfast pastries with extra butter, you berate yourself in between bites as you drive to the office.

Why don't you try the better approach! Follow a diet plan that works for YOU, not your mom or your best friend or a famous celebrity headlined in a magazine. I don’t like to make elaborate meals during the week, because I’m always dealing with my family and work responsibilities. I plan my meals around my diet plan - Weight Watchers. I calculate my points, and I know what I'm eating. However I do get to splurge on a meal once a week because of the point system. For me it works because I enjoy eating out more than I could ever enjoy eating at home. That way, I always get a delicious meal out of the house if I've been good all week in the home. You should stick to a plan that is simple for you. If you love carbs more than you love your own child then chances are you won't stick to the Atkins Diet for very long. But if you choose a plan that is simple and works with your lifestyle then you will keep up the plan with little to no regret at all.

Remember to exercise as well but don’t turn it into a grueling daily routine that ends up defeating you after a week. Just three 10-minute-a-day walks can help you to lose weight in the beginning to make yourself ease into exercise. The benefits to your health range from lowering your blood pressure to reducing the risk of conditions such as diabetes. Walk the family dog in the morning; park your car at the outer edge of the mall and then hike around the perimeter before you enter the stores; take a final walk in the evening with a family member or a friend. Voila! You’ve achieved your 30 minutes.

If you prefer a more structured approach, make sure that you keep it easy and effective by choosing a form of fitness that you enjoy. For example, if you tell me that I have to exercise by going to a gym and using the treadmill for an hour, I’ll groan. It will feel like too much of an effort to keep it up, because I don’t like that type of exercise. In contrast, if you offer to take me to a mall and walk around before the stores open then I'll do it in a second. You have to suit your own lifestyle!

Posted by HoodiaPharm HungerAway :: 12:59 PM :: 0 comments

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How Much Exercise Is Enough?

You've probably heard that 30 minutes of daily exercise helps improve your health. Then again, maybe you’ve read that 60 minutes of exercise on most days of the week is necessary.

Confused? You're not alone. So how much exercise is enough?

In 2002 a report came out recommending that adults spend at least 60 minutes doing moderately intense physical activity every day of the week.

This more than doubles the minimum goal of 30 minutes of daily physical exercise recommended by the U.S. Surgeon General in 1996. The 1996 recommendation was based on research that showed 30 minutes of physical activity most days of the week could reduce the risk of many diseases, including diabetes, heart disease and colon cancer.

The 2002 study stems from evidence showing that 30 minutes of daily activity may not be enough to allow one to maintain an ideal weight and achieve optimal health benefits. The latest thinking takes into consideration that people in the United States are consuming more calories and getting fatter. As you can see, the exercise recommendation of an hour per day attempts to offset the excesses calorie intake.
However this just isn't practical for most people. Work demands, family responsibilities and overall interest in exercise are never taken into consideration.

Let's get real here - how many people can really devote 60 minutes to exercise each and every day? If you say you will exercise 60 minutes per day but because of demands on your daily schedule you only exercise 3 days, but if you say you will exercise 30 minutes per day and you actually have time to do it 6 times a week because you fit it into your lunch schedule or before work, then you are exercising just as much and you are doing it consistently which is what exercise is really about.

What the 2002 study didn't mention that if you just exercise roughly 20 minutes a day you can reduce your cardiovascular risk by 30 percent. Women who exercised more than this reduced their risk even more, but the point is that 20 minutes a day is enough to gain a substantial improvement in cardiac risk. So, the answer to the question of how much exercise is enough is simple. If you exercise consistently then anything you do will help you out so do what you can and try to make time for some sort of exercise every day.

Posted by HoodiaPharm HungerAway :: 12:21 PM :: 0 comments

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Recipe of The Day

Cold Macaroni and Tuna Salad

Macaroni, diced hard boiled eggs, peas and tuna in a satisfying mayonnaise dressing make this meal or side dish an absolute treat to eat without worrying about added calories or fat grams of typical Macaroni Salad!

Serves 6 servings
Prep time: 40 minutes
Cook time: 20 minutes
Total time: 120 minutes
Calories: 365.01
Calories from Fat: N/A
Total Fat: 11.21 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 41.02 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 25.01 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
3 eggs
3 cups macaroni
0.5 (10 ounce) package frozen green peas
2 (6 ounce) cans tuna, drained
0.25 cup mayonnaise
0.25 teaspoon salt
0.125 teaspoon black pepper

Directions
1. Place eggs in a saucepan and cover with cold water. Over medium heat, bring water to a full boil. Lower heat and simmer for 10 to 15 minutes. Immediately plunge eggs into cold water.
2. Bring a large pot of lightly salted water to a boil. Add macaroni pasta and cook for 8 to 10 minutes or until al dente; drain and rinse under cold water.
3. Put frozen peas into a colander and rinse with hot water; drain well. In a large bowl place the macaroni and peas. Peel eggs and dice them into the bowl. Put the tuna in the bowl, flaking it apart.
4. Stir mayonnaise into the mixture a little at a time, so the mixture is moist but not soggy. Sprinkle the salt and pepper and mix one last time. Cover and refrigerate for a least one hour or overnight.

Posted by HoodiaPharm HungerAway :: 11:42 AM :: 0 comments

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