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• Protein- You should have three servings if you are breastfeeding and 2 servings if not. Milk, fish, meat, chicken, cottage cheese, lentils, etc are good source of protein.
• Vitamin C- Have 2 servings if you are nursing and 1 if not. You should eat grapefruit, strawberries, orange, citrus, tomatoes, etc.
• Calcium- Nursing mothers should have 5 servings and non-nursing mothers should have 3 servings. Cheddar cheese, milk, etc are good sources of calcium.
• Have 3 servings of green leafy vegetables and yellow fruits.
• Two servings of vegetables and fruits.
• Six or more servings of complex carbohydrates. This means that you should include brown rice, whole grain bread and cereals, protein pasta, beans, etc in your diet.
• Iron rich food is a must after delivery.
• Drink at least eight glasses of water everyday.

Once you are making sure that you are taking care of your post pregnancy nutrition requirements, you will see your body recovering fast. Along with eating healthy, you also have to ensure that you exercise. After all, you do want to lose all that weight that you gained during pregnancy. After six weeks when you go for your first post partum checkup you can ask your doctor if you are fit to take up mild exercises.

You can also consult a fitness trainer to recommend a weight loss after pregnancy program. With an expert on your side, you will be eating right and exercising right. This also means that you are more likely to be successful in your weight loss program.

It is important for new moms to keep a positive frame of mind. Some of you might not be able to see the results right away, but if you are motivated you will see the results. A healthy you also means that you will be able to quickly resume work after pregnancy (if you want to) or get back to whatever you were doing prior to delivery. So start taking care of your post pregnancy diet right away.

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

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Recipe of The Day

Seafood Quiche

Adding crab meat makes this recipe a nice change of pace from your normal quiche.

Serves 6 servings
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Calories: 95.10
Calories from Fat: N/A
Total Fat: 2.88 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 8.42 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 8.87 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

6 ounces crabmeat
0.5 cup bread crumbs
0.5 cup milk
2 eggs, beaten
2 tablespoons chopped fresh parsley
1 tablespoon lemon juice
1 teaspoon prepared mustard
0.25 teaspoon Worcestershire sauce
salt to taste
ground black pepper to taste
1 pinch cayenne pepper
1 pinch paprika

Directions

1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9 inch pie pan.
2. Pick through the crab meat and remove any bits of shell or cartilage.
3. In a medium mixing bowl, combine crabmeat, bread crumbs, milk, eggs, parsley, lemon juice, mustard, Worcestershire sauce, salt, pepper and cayenne pepper. Transfer the quiche mixture to the prepared pan. Sprinkle paprika over the quiche.
4. Bake in preheated oven for 30 minutes, or until the quiche is firm in the center.

Posted by HoodiaPharm HungerAway :: 5:13 AM :: 0 comments

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Thursday, October 25, 2007 How Exercise Helps Depression As Well As Weight

If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.

It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety. When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia.

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. Small bouts of exercise may be a great way to get started if it's initially too hard to do more.

Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

Posted by HoodiaPharm HungerAway :: 9:04 AM :: 0 comments

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Recipe of The Day

Vegetarian Sloppy Joes

Ingredients:

2 teaspoons olive oil
1 red onion, coarsely chopped
2 carrots, halved lengthwise and thinly sliced
1 zucchini, finely diced
1 teaspoon paprika
1 teaspoon dried basil
1 teaspoon chili powder
2 cloves garlic, minced
1 cup canned no-salt-added tomato puree
1/2 cup barbecue sauce (see note)
1 15-ounce can red kidney beans, rinsed and drained
1 tablespoon cider vinegar
4 hamburger rolls

Directions:

In a large nonstick skillet over medium heat, heat the oil until hot but not smoking. Add the onion and carrots and cook until the onion is softened, about 5 minutes. Add the zucchini, paprika, basil, chili powder and garlic and cook, stirring occasionally, until the carrots are crisp-tender, about 6 minutes.

Stir the tomato puree, barbecue sauce, beans and vinegar into the pan. Reduce the heat to a simmer and cook until the mixture is slightly thickened and the vegetables are crisp-tender, about 5 minutes.

Open the hamburger rolls and divide among 4 plates. Spoon the vegetable mixture onto the hamburger rolls and serve.

Makes 4 servings

Note: For the "beefiest" taste, use a barbecue sauce with a smoky flavor.

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

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Wednesday, October 24, 2007 Losing Weight After Pregnancy

When you are trying to lose the weight that you gained during pregnancy, you will come across all sorts of weight loss tips. Some tips will work for you, while others will not. The important thing is to remember that no matter which tip or tips you follow, losing all your pregnancy weight gain is going to take some time. Some women will hang on to the last few pounds they have to lose until they stop breastfeeding.

Eat smaller portions. Don't skip meals or limit your intake of fruits and vegetables. Do not fret about weight loss or regaining your figure. If you focus on eating healthily, your body will respond by losing any excess weight.

Try not to be tempted by empty-calorie-foods like ice-cream. Most women will be back to their pre-pregnancy weight within nine months of delivering IF they follow a regular exercise program and eat healthily after delivery.

It is a widely debated topic amongst health professionals that people do not consume enough water. As a result, most people walk around mildly dehydrated most of their lives. Water is vital for life and energy, and if you are a busy mom the chances are you will be neglecting your intake of water. I can’t stress enough the importance of drinking water throughout your day.

A drastic weight loss after delivery is not normal. The safest range of losing weight is between 0.5 and 2.0 pounds per week. It should not be more than this. Normally, you gain about 30 pounds on an average during the nine months period. After giving birth, you lose 13 per cent of the weight automatically. The remaining weight requires some effort to be kicked out.

Cut out sodas. These are unneeded calories.

Make your food interesting. Don’t just have a salad – spice it up with some chicken. Buy a healthy eating cookbook and try a few different recipes. You’ll soon falter if you’re eating the same old thing day in day out.

Eat slowly. Be relaxed and chew thoroughly

The best and most easy form of exercise is “walking”. It is so simple; all you need is a comfortable pair of shoes! You may also take your little bundle of joy along with you.

Wake up half an hour earlier and join in with the exercise class on morning television or pop in a DVD. If nothing else, it will get your blood pumping and get you awake.

Remember, slow and steady wins the race with regard to weight loss.

Reward yourself for each “baby step” you take, and remember to pamper yourself on occasion during the postpartum period. Before you know it, you will recover your figure and feel great, without suffering in the process!

Posted by HoodiaPharm HungerAway :: 9:31 AM :: 0 comments

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Drinking and Dieting

Alcohol and weight is a subject relevant to millions of people who like to drink alcoholic beverages and who also either want to maintain or to lose body weight. It is uncertain whether alcohol leads to increase in body weight or if it does not. Some studies find an increase in body weight, some studies do not, and some find a small decrease among women who begin consuming alcohol. There has been a good amount of research over the last few years about the benefits of red wine and safe limits for alcohol consumption, but what about alcohol when you’re trying to diet? The truth may be surprising to you.

Drinking alcohol, whether in the form of wine, liquor, or beer, can negatively affect weight loss. People who try to find the best diet but also drink alcohol have a harder time losing weight than those who do not drink at all. Here are some facts:

Pure alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). This means that if you want to lose weight and reduce excess body fat, alcohol is not a good choice.

The energy from alcohol cannot be stored so it must be oxidised and converted into energy for immediate use by the cells. While our body uses up all the alcohol circulating in the blood, the oxidation of fats, carbohydrates and protein becomes suppressed; because of this more of these macronutrients are forced into storage than under normal conditions without alcohol. Alcohol can make you fat in an indirect manner.

If you want to add an occasional alcohol beverage to your weight loss or weight gain plan, you can add it your plan and consider that these are extra calories. Again, for weight loss, it will add up to extra calories that may slow your progress. You will need to increase your physical activity to make up for it!

Posted by HoodiaPharm HungerAway :: 8:49 AM :: 0 comments

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Halloween Candy Guidelines for Obese Children

With Halloween right around the corner, there are sure to be plenty of parents that are concerned about the amount of candy their children eat. In fact, they may even be concerned about eating the candy themselves! Here are some healthy alternatives to hand out when children come to your door, and for the parents, here are some ways to cut down on the amount of candy your children eat.

Healthy Alternatives

1. Give out water bottles. All that walking can make kids dehydrated.

2. Pass out sugar-free gum. Gum with Xylitol limits calorie consumption because children cannot eat high-calorie chocolate when they are busy chewing.

3. Sugar-free hard candies are preferable to chocolate because they contain no fat and fewer calories.

4. Granola or protein bars are very filling healthy choices.

5. If you really want to hand out chocolate, choose small “fun-size” candy bars that contain less fat and fewer calorie than others.

6. Consider snack alternatives such as fruit strips, fig bars, mini-boxes of raisins or nuts, fruit juice boxes, packets of sugar-free hot chocolate mix, snack-size bags of animal crackers, pretzels or cracker and cheese packs.

7. Hand out single-serve, 100-calorie snack packets, which are gaining popularity and becoming readily available.

8. Pass out non-perishable, non-food goodies like temporary tattoos, Halloween-themed pencils and stickers, bubbles, vampire teeth, small cans of Play-Doh, noise-makers, spider rings, etc. There are many online websites that sell enormous bags of these inexpensive toys.

9. Hand out money. If you don’t get too many children stopping at your house, give out nickels, dimes or quarters.

10. Distribute specially discounted certificates from local fast-food restaurants, such as coupons for a free hamburger or drink.

Parental Guidelines

1. Feed your children a healthy dinner before they trick-or-treat. If they are not hungry, it reduces overindulgence.

2. Limit the amount of candy your children can eat while trick-or-treating.

3. Stash the candy where the kids cannot find it and then ration it out. Give them one or two pieces after dinner or pack it in their lunchboxes as a dessert substitute.

4. Limit your own consumption by purchasing candy you don’t like so you will not be tempted to eat the leftover treats.

5. Encourage your child to donate half of the candy to a local women’s shelter or child abuse charity. Have your child accompany you to make the donation.

Posted by HoodiaPharm HungerAway :: 8:16 AM :: 0 comments

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Recipe of The Day

Stuffed French Toast

Any fruit combination can be used in preparing this extraordinary french toast. Great for brunches or a holiday breakfast.

Ingredients

FILLING:
- 8 ounces cream cheese
- 1 tablespoon brown sugar
- 1 tablespoon white sugar
- 1/2 teaspoon almond extract
- 1 teaspoon cinnamon
- 1/2 cup raisins
- 3/4 of a 20 oz. can of apple pie filling

TOAST:
- 1 loaf of peasant bread or bread of choice
- 1 cup milk
- 2 eggs
- 1 teaspoon vanilla
- 1 teaspoon cinnamon

SYRUP:
- 1/2 cup maple syrup
- 1/2 cup honey
- 2 tablespoons butter

Directions

FILLING:
Mix the cream cheese with brown sugar, white sugar, raisins, cinnamon, almond extract and apple pie filling until completely combined.

TOAST:
Cut the loaf of bread into 6-8 one inch thick slices.
Slice down the center of each slice to approximately 1/4 inch to the end. Do not cut all the way through the bread. This will create a pocket for the filling.
Fill each pocket with cream cheese mixture, approximately 1/4 cup. It is alright if it leaks out the edges a little.
In a shallow dish, mix together the eggs, milk, vanilla and cinnamon until well blended.
Dip each filled bread slice in the egg mixture, coating both sides.
Place on a hot griddle, cook 3-5 minutes on 1 side until nicely browned and then turn and grill the second side.
Keep warm in the oven.

SYRUP:
In a small sauce pan, heat together the maple syrup, honey and butter.
Serve over the warm french toast.

Posted by HoodiaPharm HungerAway :: 7:54 AM :: 0 comments

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Tuesday, October 23, 2007 Do You Have A Little or a Lot to Lose?

Whether you have 10 pounds to lose or more, you can find all the support you need for your diet online. There are online magazines and other weight loss related forums available to give you advice on how you can reach your weight goal. Some people may feel that if they only have 10 pounds to lose that they should be able to do it on their own, and that they do not deserve the help and support of others as much as someone who has a greater amount of weight to lose. However, it just isn't true

When many of us begin a diet, whether we have a few pounds lose or more, we are excited and motivated, and if we want to stay on track we must continue to be excited and motivated. Often we hit roadblocks or we just don’t lose the weight as quickly as we would like. We are our number one supporters, and even if we have a great support system in place, it still comes down to our own mindset.

Many new dieters, not necessarily new to dieting, just new to a particular diet, may find themselves jumping from one to another diet because they do not have the level of commitment that is needed to reach their goal. They keep telling themselves that one particular diet did not work because of one reason or another, and that this other diet is just what they need.

No matter what type of diet a person chooses, it all comes down to the level of commitment and motivation. Exercise is a very important factor as well, whether you have 10 pounds to lose or a hundred. If a dieter does not include exercise in his or her battle to lose weight, then they probably won’t meet their goal as quickly as they would like.

If the goal weight is met, it is likely that unless the dieter continues to eat the same, the weight will eventually come back on. Exercise is so important, not only in reaching fitness goals and maintaining weight, but in maintaining and improving our health. No matter what you want to lose, start a diet plan you can stick with. You will reach your goal weight faster and be glad you did.

Posted by HoodiaPharm HungerAway :: 11:22 AM :: 0 comments

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Is Baked Really Better?

Food manufacturers know eating healthier is tops on many people's list. In response, they've developed tons of better snack options for us to buy. But before you pat yourself on the back for reaching for baked chips over regular, have a look at the "savings" per one ounce serving:

Potato Chips Regular: 150 calories, 10 grams of fat Baked: 110 calories, 1.5 grams of fat
Crunchy cheese curls Regular: 160 calories, 10 grams of fat Baked: 130 calories, 5 grams of fat
Nacho corn chips Regular: 140 calories, 8 grams of fat Baked: 120 calories, 3.5 grams of fat

As you can see, baked is a lot better when it comes to the amount of fat, but not really all that different when it comes to calories. Bottom line, don't make the mistake of thinking you can eat more because they're baked. Serving size still matters. Can't eat just one ounce? Look for single-serving packages so you know when it's time to stop.

Posted by HoodiaPharm HungerAway :: 10:44 AM :: 0 comments

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Do 30 minute workouts actually work?

You’ve all seen them, the 30-minute workouts practically at every corner of our nation! The claims and hype on television that you can get the results you desire in 30 minutes, three times a week. But, come on, does it really work?

You bet it does! Especially for the beginning exerciser or the individual who hasn’t worked out in a very long time. Let me explain: If you are new to exercise, I know those traditional gyms or recreation centers can be very intimidating. Places like Curves and just-for-men exercise gyms offer the client a safe, efficient and effective workout for men and women of all ages and fitness levels in one convenient location. When the 30-minute gyms are located in your own neighborhood, you will have developed the discipline to workout three times a week or more. Why does it work? Because it’s there!

Science has proven the 30-minute workout is effective, and you will see results with the hydraulic resistance machines, which incorporate aerobic exercise, strength training and stretching for a complete workout. It has been found that during the 30-minute workouts, women and men averaged about 65 percent of their heart rate maximum - plenty to improve cardiovascular fitness, but not so strenuous as to discourage women and men from coming back. They also increased muscular strength.

Depending on your fitness level, these 30-minute workouts can burn 164 calories to 522 calories per 30 minutes. It varies with each individual. Studies also found that sedentary and overweight women who followed the workouts for a period of 14 weeks raised their resting metabolic rate by as much as 400 kcals/day. They reduced their weight by an average of 14 pounds and lost an average of two inches from their hips and three inches from their waists while showing a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity. So, don't wait any longer - go do it!

Posted by HoodiaPharm HungerAway :: 9:56 AM :: 0 comments

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Recipe of The Day

Tomato Alfredo Sauce with Artichokes

Use flour and milk to make a sauce with canned artichoke hearts, then cook the sauce briefly with onions, mushrooms, fresh tomatoes and chopped basil. Toss with cooked pasta and enjoy a fresh and flavorful dish.

Serves 5 to 6 servings
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Calories: 97.91
Calories from Fat: N/A
Total Fat: 1.11 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 16.86 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 5.11 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 (14 ounce) can artichoke hearts in water
2 tomatoes, chopped
1 onion, chopped
1 cup fresh sliced mushrooms
0.5 cup chopped fresh basil
0.5 cup whole milk
2 tablespoons all-purpose flour

Directions
1. Chop artichoke hearts and place in large skillet with juice. Thicken with flour and milk to desired consistency.
2. Add onion, mushrooms, tomatoes, and basil. Cook for a short time, leaving vegetables firm and tasty and pretty.
3. Cook up a batch of your favorite spaghetti noodles (e.g., angel hair or spaghettini). Rinse. Toss artichoke sauce on top of cooked pasta.

Posted by HoodiaPharm HungerAway :: 9:31 AM :: 0 comments

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Monday, October 22, 2007 8 Tips To Finding A Workout Buddy

You know the old saying, "Two heads are better than one"? Well, that holds true for weight loss, too. Working with a partner to eat right, exercise and solve problems can boost your chances of weight-loss success.

Having a partner can be incredibly beneficial. In order to benefit from having a weight-loss buddy, however, you need to pick the right person. Partnerships work best when the following hold true:

You have similar behavior goals.
Your buddy system will work best if your goal—to exercise four times a week and eat on plan, for example—matches your potential partner's goals.

You have a similar commitment to eating right and exercising.
If you are very serious about losing weight and your partner is wishy-washy, the partnership won't work.

Your schedules mesh.
You can't jog together easily if your partner works days and you work nights.

You agree to reinforce positive behavior and offer each other lots of praise.
If a new behavior is not reinforced, it won't stick.

Jealousy won't be an issue.
Good buddies are supportive even during weeks when one loses weight and the other gains.

You exercise at similar intensities.
An effective partner not only shares your activity, but does it at the same intensity as you. If you walk fast and your buddy dawdles, someone will have to change speeds.

You see each other in person.
Pairing up with a buddy online or over the phone can be helpful, but that face-to-face partnerships are more successful.

You do more than just form a buddy system.
Losing weight with a friend is just one of the strategies that leads to weight-loss success. You'll multiply your chance of succeeding by following other proven strategies as well, such as writing down what you eat and charting your physical activity.

If you can't find the perfect buddy in your circle of friends and acquaintances, look in your community. Post a buddy-wanted note at work, church, social organizations or the local parks and recreations department. Or consider approaching someone you see online in the many weight loss forums, who lives in your area (be sure to take safety precautions when meeting a stranger). You'd be surprised at how many people who are doing this alone would be happier doing it with a partner. Someone has to take the initiative.

Posted by HoodiaPharm HungerAway :: 8:50 AM :: 0 comments

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How To Stay Motivated

Motivation is funny. For one thing, it always seems to leave right in the middle of a good weight-loss program. You were doing so well. Then one day, you lost your motivation and you just didn’t feel like working on it anymore.

Soon you start noticing your tighter pants or shortness of breath, and you desperately want to get back to your diet. But day after day, your good intentions slip away and you can’t figure out how to get motivated again. It’s interesting how when motivation is high, you feel energized, driven, focused and determined. Nothing gets in your way, and you always have the ability to push yourself and get things done.

But once you lose motivation, confusion takes over. You keep saying you want to change, but you can’t seem to get yourself out the door. And grabbing a bag of chips seems so much easier than planning, measuring and cooking. So how do you get back to that wonderful place where motivation is strong and you easily stick with your program?

First of all, realize that motivation isn’t permanent. You don’t “get it,” then never have to worry about it again. That’s why being able to build your own motivation is so important. Instead of depending on an external crisis to get you started, you can create your own wake-up call. Figure out ways to generate your own excitement and energy for your goals. Look at motivation as an opportunity, not a burden or a nuisance, and then develop the resources you need to sustain it.
Here’s a couple ideas that will help you get back on track:

Think about WHY
Write a list of at least 10 reasons why you want to lose or maintain your weight. If you’ve done this before, write a new list. Then pull out the previous one and compare the two. Any time you start to lose motivation, read your list and use it as an incentive to stick with your efforts.

Give it attention
Saying "one of these days, I’ll get going" doesn’t usually work. Whether you’re starting a new diet plan or returning to the gym, you have to stick with it, day after day, to see results. So lay out a solid plan, give it focus and attention, then follow through with it.

Do it when you don’t feel like it
When you don’t feel like working on a diet or exercise program, that’s usually when you need it the most. So unless you’re physically ill, don’t let your feelings determine your actions. Invent new tricks, create new methods and stay on your program - even when you don’t feel like it.

Posted by HoodiaPharm HungerAway :: 8:16 AM :: 0 comments

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What is really in a shake??

There's a time to indulge and a time to hold back. No matter which diet you follow (or don't follow), the creamy goodness of a shake is something many of us indulge in. And sometimes pay for.

Here are some of the cold, creamy facts about fast-food shakes and the damage delighting in them can do. Find your favorite below, and see how it contributes to your "bottom" line.

If you're headed to this curbside favorite, you'll find plenty of selections and additional toppings to add to your milk-shake fix.

Steak n’ Shake

Regular Chocolate Shake, 598 calories, 16 grams of fat.
Regular Vanilla Shake, 578 calories, 15 grams of fat.
Regular Strawberry Shake, 546 calories, 15 grams of fat.

Want whip cream on that? An ounce gets you another 76 calories, 6 grams of fat. Hot fudge sauce will add 195 calories and 7 grams of fat for 2 ounces.
On-the-go? Head to Mickey D's and give your taste buds an extra creamy experience.

McDonald's (12oz)

Chocolate Triple Thick Shake, 440 calories, 10 grams of fat.
Strawberry Triple Thick Shake, 420 calories, 10 grams of fat.
Vanilla Triple Thick Shake, 420 calories, 10 grams of fat.
Want it your way? The King's got you covered.

Burger King

Chocolate Shake, 470 calories, 14 grams of fat.
Vanilla Shake, 400 calories, 15 grams of fat.
Strawberry Shake, 460 calories, 14 grams of fat.

Dairy Queen

Cappuccino MooLatte (16oz), 490 calories, 18 grams of fat.
Caramel MooLatte (24oz), 870 calories, 26 grams of fat.

Feeling a little naughty but still want to "watch" your portion size? Wendy's offers Jr. versions of their much-loved Frosty.

Wendy's

Jr. Original Chocolate Frosty, 160 calories, 4 grams of fat.
Jr. Vanilla Frosty, 150 calories 4 grams of fat.

So if you've got about 20 grams of fat to spare, go ahead and indulge in these rich, creamy treats. If not, be prepared to hit the gym for a major kick-butt session.

Posted by HoodiaPharm HungerAway :: 7:40 AM :: 0 comments

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Recipe of The Day

Oriental Steak Spinach Salad

Ingredients:

3 1/2 oz. beef, loin cut
1/2 tbsp. teriyaki sauce
2 green onions
2 fresh radishes (medium)
1 tsp. sesame oil
1 tbsp. rice vinegar
1/4 tsp. ground ginger
2 tsp. lite soy sauce
2 cups fresh spinach
1/4 oz. unsalted dry roasted peanuts
1/3 cup canned mandarin orange sections

Directions:

Trim beef of all visible fat, rinse and pat dry; slice into thin strips. Coat beef slices with teriyaki sauce. Coat a non stick skillet with cooking spray and heat on medium high; sauté beef 3-4 minutes until no longer pink. Remove from skillet and set aside. Rinse and thinly slice green onion and radish. Whisk together sesame oil, rice vinegar, ginger and soy sauce to make dressing. Rinse and dry spinach; place on a plate, top with steak and vegetables; drizzle with dressing. Top salad with mandarin orange sections and peanuts. Serve.

Calories 288
Calories from Fat 0
Total Fat 12.7 g
Saturated fat 2.7 g
Cholesterol 61 mg
Sodium 512 mg
Total Carbohydrate 18 g
Dietary Fiber 4 g
Sugars 10 g
Protein 27 g

This recipe is:
- Low in Sodium (approximately 800 milligrams or less of sodium)
- Low in Cholesterol (approximately 100 milligrams or less of cholesterol)

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

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Friday, October 19, 2007 6 Common Diet Plans

When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore and you're bound to discover that latest and greatest cure for being overweight. Some even work — for a while.

Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.

Here's a summary of six common weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.


Low-fat diets

Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don't low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they're eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.

Low-carb diets

Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels. It's more likely the result of eating fewer total calories, whether they're from carbohydrates, fats or proteins.

A low-carb diet doesn't appear to be any easier to maintain than other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.

Glycemic-index diets

The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.

You may have difficulty following a diet that emphasizes only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.

Meal replacements

Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. For weight loss, meal replacements can be as effective as traditional calorie-controlled diets.

Meal providers

Some people have a difficult time knowing what they're supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.

Group approaches

You don't have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.

Does the plan fit your needs?

How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:

Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish), nuts, seeds, and beans and other legumes?
Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
Feature foods you can easily find in your local grocery store?
Allow you to eat your favorite foods, or better yet, all foods?
Fit your lifestyle and budget?
Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
Encourage regular physical activity?

If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.

Posted by HoodiaPharm HungerAway :: 8:19 AM :: 1 comments

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Are You Ready For Weight Loss?

So you've decided you want to lose weight. Sure, you know that accomplishing your goal means cutting calories, but have you considered what else you need to do to get to your target weight?

Once you've made up your mind to lose weight, you probably want to get started while your willpower is strong. But if you don't plan ahead, you'll likely be ill-equipped for any challenges you face along the way, making it far too easy to give up and increasing the risk you'll put the weight back on.

So before you throw out all your chocolate and stock up on carrot sticks, here are some things you may want to consider:

Have you discussed your plan with your doctor? Aside from helping you to determine a healthy weight, your doctor can help you to set appropriate goals, determine whether you have any health concerns that could affect your weight loss plans, and point you towards additional resources if you need some extra help.
Have you set a reasonable target weight? Sure you may want to look like the airbrushed models you see in the glossy magazines, but have you thought about whether that is a realistic weight for you? Your doctor can help you to determine a target weight that can help you look and feel your best. Or use our ideal weight range calculator.

Is your plan realistic? Weight loss is yet another example of 'slow and steady' winning the race. Rather than trying to drop a size by tomorrow, set a goal of 1 to 2 pounds per week. It takes a deficit of 3,500 calories to lose a pound - so to meet this goal, aim to cut 500 to 1,000 calories a day through a combination of diet and exercise.

Have you planned for setbacks? When was the last time you set a goal and every little detail went according to plan? While an optimistic outlook will help you reach your goal, if you don't think about how you'll handle any setbacks along the way, you're not giving yourself all the tools you need to succeed. You may feel disappointed with yourself if you give into temptation and have that extra slice of chocolate cake, but decide ahead of time how you are going to handle such roadblocks so they don't derail your weight loss plans.

Do you have a support system? For some people, weight loss feels best as a solitary effort, while others may find support and advice from someone who can relate helps them stick to the plan. Think about your style and seek out support if you think it will help you. Family, friends, weight loss groups and online forums can all provide the encouragement and advice you are seeking.

Have you thought long term? In truth, losing the weight is only the first part of your goal. Keeping it off is the second. Think about whether you are ready to make permanent changes to your eating and exercise habits, because your old ways are how you gained the weight in the first place.

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

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Recipe of The Day

Grilled Beef Kebabs with Ginger-Soy Sauce Recipe

This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes

Ingredients
2/3 cup light soy sauce
1/4 cup rice vinegar
1/4 cup honey
1 tablespoon freshly grated ginger
1 1/2 pounds beef tenderloin tips, cut into 1 1/2-inch pieces
12 bamboo (soaked in water) or metal skewers
2 large red bell peppers, cut into 1-inch cubes
1 Vidalia onion, cut into 1-inch cubes
24 small button mushrooms

Cooking Instructions
1. For the ginger-soy sauce, combine the soy sauce, vinegar, honey, ginger and black pepper in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Thread the beef tips and vegetables on the skewers and brush them with some of the sauce. Cover and refrigerate for 30 minutes or overnight.
3. Preheat the grill to medium-high.
4. Grill the skewers on each side until the beef is cooked to the desired doneness, about 4 minutes per side for medium.
5. Brush the kebabs with the remaining ginger-soy sauce and serve.

Posted by HoodiaPharm HungerAway :: 6:59 AM :: 0 comments

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Thursday, October 18, 2007 The Skinny on Low-Fat

Committing to a low-fat lifestyle means making some changes in our kitchens. But what do we mean by a low-fat kitchen? Basically we mean replacing high-fat foods with low-fat foods. So yes, those double-stuff sandwich cookies should be tossed, along with that extra-butter popcorn. But don't despair, there are so many low-fat products available these days, alternatives are pretty easy to find. So what should we choose and lose?

We need certain fats (essential fatty acids), so a low-fat diet doesn't mean a no-fat diet. Also, just because a food is low-fat doesn't mean it's healthy or less fattening. It may be high in sugar which is not good for your health or weight. So whenever possible, choose low fat brands that are also low in sugar.

The calories we consume come from carbohydrates and fats. The excess unused calories deposit in the body as fat. Scientists believe that calories from fats are more likely to convert into body fat than calories from carbs. It implies that a restriction of fat in the diet would supply fewer than the required calories to the body. The body would then depend on its fat stores to correct the balance, resulting in weight loss. Overweight people, intending to lose weight, benefit from low fat diets. The weight loss is gradual and easily maintained thereafter.

Moderate fat restriction is healthy for various reasons. Fats are carriers for many fat-soluble vitamins that are essential to the body; fat free diets may be lacking in these. Certain fats like polyunsaturated fats are heart friendly as they increase levels of good cholesterol. Fats act as insulators and provide a cushioning effect around the body organs.

Low fat diets and exercise have been proven to be effective weight loss strategies. Programs that use these two strategies are on the right track to helping individuals lose weight, and will at least provide a more healthy lifestyle for clients, even it weight loss is not accomplished. There are no negative side effects from eating a low fat diet and exercising regularly, unless they are abused and taken to extremes, in which case the principle of the strategies is lost and no benefits can be expected. When used correctly low fat diets and exercise can prevent disease and high blood pressure, and be an asset to attempted weight loss.

Posted by HoodiaPharm HungerAway :: 8:07 AM :: 0 comments

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Low Carb Snack Ideas

Snacking is a smart weight-loss strategy, especially when you're getting started on a weight-loss plan. Eating smaller meals more frequently keeps you from getting hungry, and it keeps you focused on your goal. Weight loss should not mean deprivation: You're taking good care of yourself, and the results will be fantastic.

Snacking doesn't necessarily mean eating in addition to your diet, or eating foods that are unhealthy for you. Much better than fasting (which depletes you of energy and motivation), keeping your engine burning and fueling your body with healthy snacks is going to help you achieve your goals.

There are a variety of low-carb snack products available. Some low-carb products are sweetened with Splenda, others have both Splenda and sugar alcohols. Depending on your taste, you may find them enjoyable, and they are available for an occasional treat without going over your carbohydrate allowance.

Fresh Low-Carb Snack Ideas:

1. Sliced turkey breast, roast beef, chicken breast or ham wrapped around celery sticks

2. Sliced avocado salad dressed with olive oil and a teaspoon of balsamic vinegar

3. Quarter-cup roasted almonds

4. Cup of roasted peanuts in the shell

5. Four large boiled shrimp with sugar-free cocktail sauce

6. Two cups sugar-free gelatin topped with a whipped cream

7. Hard-boiled eggs

8. String cheese

9. Celery stuffed with nut butter (no-sugar-added peanut, cashew or sesame butter)

10. Marinated olives and fennel

Posted by HoodiaPharm HungerAway :: 7:31 AM :: 0 comments

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Recipe of The Day

Lemon Pepper Grilled Chicken

Grilled chicken takes on a fresh and lively flavor when marinated in this zesty lemon and wine based mixture.

Serves 5 chicken breasts
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 90 minutes
Calories: 250.81
Calories from Fat: N/A
Total Fat: 2.31 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 4.81 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 28.29 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
0.25 cup lemon pepper
1 tablespoon dry mustard
1 tablespoon dried rosemary
5 skinless, boneless chicken breast halves
4 cloves garlic, crushed
4 tablespoons fresh lemon juice
3 cups dry white wine

Directions
1. In a small bowl, mix lemon pepper, dry mustard and crushed dried rosemary.
2. Place chicken breast halves in a medium bowl. Rub with garlic. Introduce the lemon pepper mixture and rub it into the chicken. Pour in lemon juice and dry white wine. Cover and refrigerate at least 3 hours before grilling.
3. Preheat an outdoor grill for high heat and lightly oil grate.
4. Cook marinated chicken breasts on the prepared grill until meat is no longer pink and juices run clear, or to desired doneness.

Posted by HoodiaPharm HungerAway :: 6:57 AM :: 0 comments

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Wednesday, October 17, 2007 Eat Naturally to Lose Weight Slowly

Eating naturally is the only surefire way to lose weight and keep it off. Resist fad diets and stay off the weight loss roller coaster familiar to so many. It's easy to get sucked in by one of the many fad diets on the market. Everywhere we turn, we see the "success stories" of people who've taken a product and quickly lost 75, 100 pounds or more.

Although there isn't an overweight person who wouldn't love to lose the weight overnight, the reality is that just isn't possible. There isn't a product or routine that can magically wash away the extra weight. But so many people are intrigued by the idea of "what if." What if it really wo