HoodiaPharm HungerAway
Friday, November 30, 2007 Understanding Your Cravings

Food cravings are a common occurrence among all of us, but is it all in the mind or is there some reason for the craving sensation? Cravings can be defined as the intense longing for a particular type of food and are something that more than 60% of the population have had. Are these “all in the head” or is there some explanation to why we crave?

It may be that some cravings are related to nutrition. This is certainly true when it comes to carbohydrates and low blood sugar. Low blood sugar can affect appetite fairly quickly, leaving you hungry and craving carbohydrate type foods. This doesn’t explain cravings for high fat sugary foods in place of carbohydrates such as pasta or potatoes.

It is likely that the craving for high fat, sugary foods is due to the ease in which we can digest them. Fat helps carry flavor which is why high fat foods taste good. Sweetness is a flavor that humans were born liking, while other flavors are acquired.

Food cravings are also common in dieters. Diets often focus on deprivation of certain foods and cravings for “forbidden” foods become strong, particularly because the food is labeled as “forbidden. When resistance to temptation gives way, guilt more than often follows. To avoid this situation, don’t label foods. Look for smart alternatives. For example, when craving fries, don’t go for fast food, buy a packet of oven bake low fat fries and have a small portion.

The trick is not to beat the cravings, but to go with it in a more healthy way. Saying no when you really feel like something is likely to resolve in a binge later on. A good tip is to wait 20 minuets. If you’re still having a craving, allow yourself to have a small portion. For example, a mini candy bar rather than a giant one. This will give you a taste without going overboard on fat and calories. Another tip is to find a healthier alternative for your craving. Feel like something crunchy and salty? Instead of chips, go for a small handful of pretzels. Although these are still high in salt, they are low in fat.

Watching your portion size and swapping choices will allow a little taste without going overboard.

Posted by HoodiaPharm HungerAway :: 5:37 AM :: 0 comments

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Easy Ways To Cut Calories

It's tough not to gain weight during the holidays. But if you take a closer look at everything you eat, you may find some hidden calories you can painlessly trim from your diet to balance out that extra-large slice of pie.

Think of your normal diet as your daily calorie "bank" from which you can borrow a few hundred calories. For instance, if you are in the habit of having a couple of cans of soda each day, switch to a diet beverage or water. Each 12-ounce can of regular soda pop contains about 150 calories. Two of those per day add up to 2,100 calories in one week. Some sandwich spreads or salad dressings can tally up hundreds of calories every day.

Other places where calories tend to tally up include condiments, spreads, and snack foods. Trimming even a few calories here and there ultimately leads to big savings. For example, using one spoon of sugar in your coffee instead of two eventually adds up.

Fruits are often recommended as substitutes for candy to fill cravings for sweets, and for a good reason: they're mostly water. But watch out for dried fruits - although virtually fat-free, they are concentrated and can be rich in calories.

Posted by HoodiaPharm HungerAway :: 5:22 AM :: 0 comments

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Celebrate the Seasonings not the Seasons

What’s the most popular trio during the holiday season? It's cinnamon, ginger and nutmeg - the spices make more appearances than Santa this time of year! Of course you’ve used them to perk up pumpkin pie, give gusto to gingerbread and add excitement to your eggnog, but did you know these fragrant seasonings can help your weight-loss efforts?

Thrill your taste buds by substituting these spices where you’d normally use sugar, honey and even butter. You'll save big on calories and fat! Plus, cinnamon and ginger offer some noteworthy health benefits:

A dusting of cinnamon might do more than contribute spicy-sweet flavor to foods. According to some research it’s also been shown to inhibit bacteria that cause food poisoning.

Ginger is a staple in Asian cooking, but it’s been used to avoid digestive problems in the East for more than 2,500 years. Lately, it’s been gaining popularity for soothing the symptoms of arthritis, too. However, ginger is best known for its effectiveness in easing the wooziness, nausea and vomiting that accompanies motion sickness.

There’s a whole world of exciting ways to use these three tasty flavor enhancers. Here are some of our favorites. Get creative and you’ll save 15 calories for each teaspoon of sugar that you would have used.

Cinnamon. Stir some cinnamon into hot cocoa, toss it with chopped mango and dried cranberries for a fish or pork accompaniment, sprinkle a teaspoon on a baked sweet potato and mix it into vanilla frozen yogurt to impart festive flair.

Ginger. Add ginger to a shrimp stir-fry, sprinkle it on grilled swordfish, blend some into hot tea, mix with French vanilla pudding and use it to season steamed bok choy and broccoli for a sprightly, pungent flavor.

Nutmeg. Combine nutmeg with coffee grounds before brewing, stir it into vanilla yogurt, swirl some with hot oatmeal, incorporate it into hot rice with raisins, and sprinkle some on butternut squash for a nutty, comforting taste that perks things up with just a pinch.

Posted by HoodiaPharm HungerAway :: 4:47 AM :: 0 comments

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Recipe of The Day

The Easiest Blackened Chicken

Chicken breasts simmered in Worcestershire sauce and a hearty dose of ground black pepper for extra heat.

Serves 4
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Calories: 171.07
Calories from Fat: N/A
Total Fat: 1.50 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 12.04 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 27.36 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
4 skinless, boneless chicken breast halves
1 cup Worcestershire sauce
2 teaspoons ground black pepper

Directions
1. In a large skillet combine the Worcestershire sauce and ground black pepper. Add the chicken and simmer over medium heat until the sauce begins to boil. Reduce heat to low and let simmer for 15 to 20 minutes. Turn chicken occasionally, spooning sauce over it. The sauce will thicken. Let cool and serve.

Posted by HoodiaPharm HungerAway :: 4:16 AM :: 0 comments

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Thursday, November 29, 2007 Ways To Stay Motivated

Sometimes we start losing weight, but we never finish. We ditch another diet. We throw in the towel on our exercise efforts. Maybe it's from outside pressure; sometimes we aren't ready to lose weight. Whatever the cause, it is not at all uncommon.

That doesn't mean you're destined for failure. Even if you've started and stopped 100times before, this time doesn't have to end the same way. By putting some important skills to use, you will find it a little easier to stick to your weight loss efforts than if you rely on sheer will alone.

Reward Yourself

One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy.

It can be something tangible (a new book) or something intangible (no less important), such as a lazy Saturday of watching movies in bed.
By marking a goal - say, each five pound loss - you will begin to correlate reaching your goals with a pleasurable experience. When simply seeing the scale numbers change loses its "buzz," that special treat will keep you going.

Track Your Progress and Portions

Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated. You can track your weight, measurements, or BMI -- it is up to you. By looking back at how far you've come, you're less likely to revert to old habits.

Additionally, if you keep careful records, you will be able to catch slip-ups in your calorie counting or exercise habits that, left unchecked, could cause a major plateau or weight gain. Careful record-keeping includes closely monitoring portion sizes - what many say is the most important long-term weight management key. Overeating portions of even healthier foods can mean the difference between long-term weight loss success and eventual failure. Keeping a food diary is the best way to keep on top of what you're eating.

Master Emotional Eating

To achieve long-term weight loss success, you will have to come face-to-face with any emotional eating habits by asking some important questions: Do you overeat when you're angry? Do you splurge on an extra serving of dessert when you're feeling frustrated?

Being honest with yourself is the only way to get the true measure of your emotional eating triggers. Without facing them, you will always be less likely to be in control of your weight.

Posted by HoodiaPharm HungerAway :: 8:54 AM :: 0 comments

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Melt Your Belly Before The Snow Comes

The stomach is a favorite storage place for fat. In fact, when your stomach has an overabundance of stored fat, it can look like the round belly of a snowman - especially the lower part where most of us really carry "the ball."

If you can relate, don't worry, there is some good news! If you work consistently and keep changing your ab exercise routine, you can melt that snowman stomach faster than you can imagine. Here are 3 exercises to start you off. But don't forget that, ideally, you would do a different routine on every ab workout day within a given week.

1. Lying Lower-Ab Lift Belly Melt (melts your lower-ab "pooch")

Position: Lie flat on your back, with your feet flat on the floor and knees bent.

Put your hands behind your head for support (not to use to pull you up).

Movement: Keeping your shoulders flat on the floor and lifting only your hip-butt area from the floor, flex your lower abs as hard as possible. (You can also flex your upper abs, too.) Return to start and repeat until you have done 15 repetitions. Without resting, move to the next exercise.

2. Lying Leg Raised Crunch Reach Belly Melt (melts fat off your upper abdominal area)

Position: Lying flat on the floor, raise your legs, keeping your knees very slightly bent.

Movement: Flexing your upper abdominal area as hard as possible as you go, extend your arms up keeping them at your sides - until your fingers reach your ankles at the sides of your body. Without resting, return to start and repeat until you have done 15 repetitions. Without resting, move to the next exercises.

3. Lying Upper-Lower Belly Melt (melts both upper and lower belly fat)

Position: Lie flat on your back, with your feet flat on the floor. Your knees should be bent, and your hands should be behind your head for support. Movement: Lift both your shoulders AND your hip-butt area off the floor, flexing both areas as hard as possible as you go. Return to start and repeat until you have done 15 repetitions.

Go back and do this sequence two more times

Posted by HoodiaPharm HungerAway :: 7:50 AM :: 0 comments

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The Holiday Weight Blues

The holidays are here, and in addition to decorating, shopping, singing carols and gift buying, people will be eating cookies, cakes, candy and other sugary snacks. The holidays mean many things to different people, but one common factor that binds people together is the way appetites seem to increase during this time of the year.

The time between now through January means one challenge after another for people trying to eat healthy, but there are steps everyone can take to avoid unwanted pounds.

This issue comes up every year. For many people, the holiday season turns into one big eating event and they can’t seem to stop. They say, 'oh well. It’s the holidays.'
By the end of January, people may find themselves unhappily weighing a few more pounds. It’s easier to gain weight than many people imagine. Five pounds is the equivalent of 17,500 extra calories, or about 290 calories a day. What can that mean in food consumed each day?

Two Christmas cookies
Two ounces of chocolate
Less than a cup of eggnog

If you are not careful, you will find yourself gaining those extra pounds without even realizing what has happened. But there are some things you can do to still enjoy the holidays without gorging yourself on the wrong foods.

What can you do to avoid weight gain during this time and help keep your cholesterol and blood pressure in line? The best tip is be selective in the parties you attend and what you eat once you’re there. You want to decide which events are essential. You have some you must attend and some that are not essential. Once you choose to go to a party here are a few suggested strategies.

First, if there is going to be a big buffet meal, plan to arrive a little later either to miss the dinner or have less time to graze.

If your holiday is not complete without a special item, make sure you have it. We don’t want you to go through the season feeling deprived or sad. When you go to an event, scope it out to make sure you select the high-calorie foods that are really most important to you.

Put a greater emphasis on the people in your life during the holidays. Socialize away from the buffet table. Just being within hand length of the goodies makes it harder to resist temptation.

Have your treats, but fill up on fruits and vegetables at the buffet. Also, if you have the opportunity to bring a dish to share, choose something light. You’ll be surprised how many people will appreciate it.

Posted by HoodiaPharm HungerAway :: 7:15 AM :: 0 comments

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Recipe of The Day

Fresh Cranberry Salad

A sweet, sweet cranberry salad that everyone will think is dessert. Sugared cranberries are combined with crushed pineapple and miniature marshmallows and chilled overnight. Just before serving, this lovely concoction is folded into freshly whipped cream and sliced bananas.

Serves 7 to 8
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 815 minutes
Calories: 461.84
Calories from Fat: N/A
Total Fat: 2.04 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 109.54 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 1.34 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 pound cranberries
8 ounces miniature marshmallows
2 cups white sugar
1 (20 ounce) can crushed pineapple with juice
1 banana, sliced
1 cup unsweetened whipped cream

Directions
1. In a food processor or blender, coarsely grind the cranberries. Place ground cranberries in a large bowl and stir in the marshmallows, sugar and pineapple. Let mixture stand overnight in the refrigerator. Just before serving, stir in the sliced banana and whipped cream.

Posted by HoodiaPharm HungerAway :: 6:44 AM :: 0 comments

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Wednesday, November 28, 2007 Becoming a 24 Hour Calorie Burning Machine

Muscle is the key to increasing your Fat burning when you are NOT exercising. The more muscle you have the higher your metabolism and the more you will burn after you are done exercising.

So how do you get more muscle. The most common way is lifting weights, but there are other ways. Another tool many people use is aerobic exercise. It is generally considered to be the fastest way to burn calories. Problem is, if you approach your cardio workout the way most people do (lower intensity for longer duration), your body will return to a normal rate burning fat very soon after you stop exercising.

To get the most out of a fat-loss exercise program, you need to increase your "after-burn." This refers to the calories you burn AFTER the exercise to replenish oxygen stores, remove lactic acid, reduce body temperature, and return to a normal resting state. And studies show that it is the intensity of your exercise that has the greatest impact on your after-burn.

Doing what is called Interval training helps do this as well. You exercise for more intense periods of time (NOT above your target heart rate) for shorter periods. By lifting weights as well you will increase the weight or resistance so you are fully exhausted before 10 reps. So if you find yourself able to do 11 reps, increase the weight. You can do periods of activity at a high level close together with periods of less exertion in between the high levels of exertion.

Posted by HoodiaPharm HungerAway :: 8:52 AM :: 0 comments

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More Tips on Avoiding Holiday Weight Gain

It's a fact of life, when the holiday season comes around, diets fly out the window. Typically, the average person gains around 7 - 10 pounds between Halloween and Christmas.

Want to avoid the holiday weight gain?

Remember, most traditional foods can be prepared in a healthy manner. Turkey is very lean without the skin, and gravy can be made without any fat. Potatoes that are served without butter can be very healthy. The beloved pumpkin pie is nutritious, but adding whipped cream can make this dessert stick.

During the holiday fun, don't forget about the exercise. Exercise can help keep of the holiday weight. Push comes to shove, try to walk off your meals. You should plan a walk after meals, park farther from stores when you shop, and take a few walks around the mall before you begin shopping.

During holiday parties and at family dinners, feel free to sample foods but try not to splurge. A good strategy is to decide on what you plan to eat in advance, then stick to your plan. Before hitting the dessert table, make sure you eat plenty of vegetables and slices of lean meats.

If at all possible, avoid alcoholic beverages. Drinks are high in calories and low in nutritional value. Also, having too many drinks can cripple your will power, and also add excess calories to your diet. In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging. Also make sure to avoid/limit eggnog, as each glass can have up to 300 calories.

Remember to be flexible with your healthy eating, one bad meal won't ruin your diet. Try to balance your calories over a few days and don't just look at one meal or day.

Posted by HoodiaPharm HungerAway :: 7:10 AM :: 0 comments

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Recipe of The Day

SOLE with MUSHROOMS & ONIONS

Hands-on time: 20 minutes
Time-to-table: 40 minutes
Serves 4
¼ cup flour
1 teaspoon salt
¼ teaspoon pepper
4 4- to 6-ounce sole filets

¾ cup very finely chopped onion
4 ounces thinly sliced mushrooms
1 cup white wine (see TIPS)
¼ cup clam juice or chicken broth
Zest from 1 lemon
3 tablespoons lemon juice (from about 2 lemons)
2 teaspoons fresh tarragon, minced
2 teaspoons fresh parsley, minced
2 teaspoon fresh chive, minced
Salt & pepper
Preheat oven to 450F. Lightly butter or spray a baking dish large enough to arrange the fish in a single layer.

Mix the flour, salt and pepper in a broad dish. Dredge the filets in the flour mixture and arrange in the baking dish. Spread the onion, then mushrooms on top.

Mix wine, clam juice, zest and lemon juice in a small bowl, then pour over the fish. Top with herbs, then a twist or two of salt and pepper. Cover dish with foil.

Bake for 15 minutes. Remove the foil and bake another 5 minutes or until fish is cooked through.

NUTRITION ESTIMATE Per Serving: 181 Cal (10% from Fat); 2g Tot Fat; 0g Sat Fat; 9g Carb; 1g Fiber; 428mg Sodium; 54mg Cholesterol;

Posted by HoodiaPharm HungerAway :: 7:01 AM :: 0 comments

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FAQ's About Weight Loss

If you're on a diet, or considering going on one, you're in luck. Here are ten of the most frequently asked questions about diets and weight loss:

1. How much should I weigh? Your doctor can answer that question most accurately. More important than how much you weigh is your body/mass index, which measures your height against your weight.

2. What's the best diet for losing weight? Any diet that provides all the nutrition that you need for health, and in addition, provides fewer calories than your body burns regularly.

3. How can I keep off the weight that I lose? If you lose weight gradually and re-educate both yourself and your body about food, you'll have a good start. The secret to keeping weight off is to balance your energy needs with your food intake. Eat enough calories to supply your body's energy needs, but not so many that your body stores the excess as fat.

4. What's the story with obesity and diabetes? Obesity increases the risks of a number of chronic health conditions, and diabetes is one of them. People who are more than ten percent overweight increase their risk of developing type 2 diabetes substantially.

5. How do I decrease my intake of sugar? Obviously, you can decrease your intake of sugar by cutting out sweets and refined snacks, but you should also watch out for 'hidden' sugars. Check ingredients. High fructose corn syrup and sucrose are both simple sugars that add lots of calories and little nutrition.

6. How often should I weigh myself? Most diet experts recommend that you weigh yourself no more than once a week. Some go so far as to tell you to throw out the scale entirely! A more accurate measure of your loss is your clothing size. If your clothing is feeling looser, you're doing great.

7. Do I really have to exercise? You don't HAVE to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories.

8. What's a calorie? A calorie is a measure of energy. Foods are rated with calories based on the amount of energy they provide to the body when consumed.

9. Can I lose weight without changing my diet? Weight loss results when you burn more calories than you consume. If you only need to lose a small amount of weight and your diet is generally healthy, you can lose weight by increasing your activity level to burn more calories. If your diet is poor, or if you're more than a few pounds overweight, you really need to learn a new, more healthy way or eating, or you'll put the weight back on when you go back to 'normal' eating.

10. Should I eat fish on my diet? Unless it's expressly forbidden by your diet, absolutely. Fish is high protein, low saturated fat, and high in omega 3 fatty acids. Some doctors recommend eating as much as 10 servings of fish per week.

Posted by HoodiaPharm HungerAway :: 6:47 AM :: 0 comments

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Tuesday, November 27, 2007 Fast Weight Loss Means Fast Weight Gain

You will be surprised to find out how many people are actually looking for a fast weight loss program. Why fast? Well, first of all, most of us are impatient. We live hectic lives. We want results now, we want to notice the change right away, and we don't want to work hard to achieve those results.

Most people eat what they want all year round, prefer TV over exercising and dream about how next week (or month/year) they are going to start a healthy lifestyle. Suddenly one day they realize that it is just 2 weeks left before they have to go to a Christmas party or that summer is coming up and they want to look good in the new bikini. Usually around this time I get hundreds of emails - all of them pretty much the same "I have this event coming up in two weeks. I need to lose about 10-15 pounds. What is the fastest way to do it?"

Of course TV and Internet is full of commercials that promise you to lose 20 pounds in two weeks. They even show you tons of pictures of fit, smiling people with perfect bodies. Sounds good, right? There is no such thing as fast weight loss. I'm sure I'll get some infuriated replies like "That can't be true!

The human body is a well coordinated working mechanism. It has no idea that you've decided to fit in a size 8 dress and doing some new fad diet. It thinks you are starving. It's too concerned about survival to allow us losing weight fast. Instead your metabolism slows down to conserve the energy. As soon as you'll start eating normal food you'll gain all of your weight back and some extra pounds in addition to that.

To make it simple fast weight loss is always followed by fast weight gain. No exceptions. In addition to that when you lose weight too fast, your skin does not have enough time to shrink, it will become loose.

The right amount of weight that the average person can lose in one week by eating correctly and doing exercises is around 2-3 pounds. That is a healthy, safe, effective amount to lose. Only that way you can get long lasting results.

Posted by HoodiaPharm HungerAway :: 8:45 AM :: 0 comments

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Not Just Breakfast, but Fiber Too!

Taking the time to eat healthy in the morning is something that most Americans don’t do. If you want to eat healthier, then use a breakfast to begin a routine of life long health. As your mother always said that breakfast is the most important meal of the day and medical science has proved her right.

If you’re on the go, and need to eat a cereal then its okay to do so, but know what type you need for a healthy breakfast. You might not realize that eating after waking up means that you’re replenishing your body from the previous night’s fast. You’re literally breaking the fast, and you don’t need unhealthy foods shoved into a body that’s already depleted. Besides if you eat a healthy breakfast you’ll maintain your weight and your mental functioning throughout the day will be chipper too. Eating a healthy breakfast just makes common sense, and your body will love you for choosing one.

Many people eat breakfast cereal to start their day off, but most breakfasts of this type are not a healthy breakfast at all. Most grain based cereals don’t have the correct amount of complex carbohydrates that the body needs. Fiber has a lot of these types of carbohydrates, but most cereals on have fine grain in them without the other bulkier substance that makes you healthy. For a healthy breakfast you need over 30 grams of fiber, and it should consist of soluble and insoluble fiber.

By eating something that includes insoluble fiber it eases gastrointestinal problems. Your stomach and bowels will empty easier, and studies have shown that it reduces intestinal and colon cancers. Insoluble fiber works by sucking water into the intestines, and it eases passing stools. Soluble fiber in a healthy breakfast plays an important role too because the stomach contents won’t empty too fast.

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

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How To Make Any Meal Healthier

We all know weeknights can be stressful, rushed and hectic. You may have every intention of putting a healthy meal on the table, only to be overcome by 'real life'! Don't despair - all is not lost! When your best efforts go awry, and you order pizza or serve another meal that doesn't exactly fit into a healthy diet, you still have many options for making it healthier:

1. Start your meal with a large glass of water.

2. Blot pizza with a napkin or paper towel. This can remove several grams of fat from each slice.

3. Opt for veggie toppings on pizza if possible.

4. Add a bag of salad (but be careful of high-fat dressings and toppings)

5. Try adding dried herbs or other seasonings to your salads to give them a kick without relying solely on the dressing to do this. Eat salad dressings on the side. Use the technique of dipping your fork in the dressing and then adding your salad.

6. Fill half your plate with vegetables, and leave the other half for protein and complex carbs.

7. Sneak vegetables in wherever you can - in casseroles, pasta sauces, pizzas, sandwiches, soups.

8. Try starting your meal with a glass of vegetable juice or vegetable soup.

9. Cut back on bread where you can. Eat thin pizza crust; avoid garlic or cheese bread; limit servings of bread with italian meals. If you can, opt for whole grains.

10. Eat fresh fruit for dessert, or for an appetizer.

Posted by HoodiaPharm HungerAway :: 7:41 AM :: 0 comments

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Recipe of The Day

LIGHT ‘N’ EASY CHOCOLATE PUDDING

Hands-on time: 10 minutes
Time to table: 25 minutes
Makes 2 servings (may be doubled)
2 tablespoons sugar
2 tablespoons unsweetened cocoa powder
1 tablespoon cornstarch
1 cup skim milk
1 teaspoon vanilla
Stir together sugar, cocoa powder and cornstarch in a medium saucepan until thoroughly mixed. Slowly whisk in milk.

TIP for NEW COOKS: If you add the milk all at once, the pudding will turn out lumpy. “Slowly whisk in milk” is kitchen code for the technique used to mix dry and liquid ingredients without lumps. It’s simple to master. First, make sure the dry ingredients are completely mixed. Here, that means that no lumps, even tiny ones, of sugar, cocoa or cornstarch remain. Work out any last remaining pesky ones with the back of a spoon pressed against the saucepan. Next, pour the milk into a liquid measuring cup, that is, one with a spout for easy pouring. Pour a tablespoon or two of milk into the cocoa mixture and stir until the liquid is fully absorbed. Repeat tablespoon by tablespoon until the combined mixture is more liquid than dry, then add the remaining milk.

Cook until thick over medium heat, stirring regularly, especially as mixture gets hot. Stir in vanilla. Pour into two small dishes and refrigerate at least 15 minutes to continue the thickening process.

NUTRITION ESTIMATE Per serving: 133Cal; 6g Protein; 1g Tot Fat; 1g Sat Fat; 26g Carb; 2g Fiber; 74mg Sodium; 2mg Cholesterol; Weight Watchers 2 points

Posted by HoodiaPharm HungerAway :: 6:00 AM :: 0 comments

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Monday, November 26, 2007 Making Smart Choices For The Holidays

The winter holiday season is upon us, and with it comes the once-a-year opportunity to join with friends and family in celebrations steeped in deep tradition. 'Tis also the season when exercise routines are put to rest and replaced, instead, with plans to cook, shop, decorate and pass plate after plate of sugar cookies, walnut balls and coconut macaroons.

The exact definition of the winter season varies from culture to culture, but in the United States it is generally considered to be the period beginning with Thanksgiving and ending with New Year's Day. Within that period of nearly six weeks exist far too many opportunities to overeat in the name of celebration. In fact, the average U.S. citizen gains five pounds during these festivities, and a majority of people fail to take this weight off from year-to-year.

This doesn't mean you have to be a Grinch this season. It is a time to celebrate, so deprivation is not an option. Instead, make a few concessions and be realistic with your goals. By making better choices this year, you may only have to lose a pound or two- instead of five-before spring. Here's how:

1. Eat a light, healthy meal before the big celebration-fruits and vegetables are high in soluble fiber, so they make you feel fuller for a long time. Try an apple or carrots as a snack before heading to the big party.

2. Limit your use of sauces or gravy-though yummy, they are often loaded with calories and fat. Take a pass and enjoy the nuances of the food on your plate.

3. Cut down on sugar-if you keep the cookies, replace the eggnog with a tasty selection of reduced-sugar juices or teas.

4. Bring a healthy dessert to pass-this way you can count on at least one dessert that you know you can enjoy guilt-free. Go to the Internet for healthy dessert ideas. You can share your recipes with others there, too.

5. Take a walk after dinner- even a little exercise will help. Take in the sights, sounds and smells of the season, and burn some of those calories before going to bed.

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

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Weight Loss and Hypnosis

At this stage in your life you may have tried every Weight Loss pill, potion, remedy, theory and product there ever was created, only to find that every weight loss program or plan requires a certain amount of motivation to make it work! This might be the time to look at something a little outside of the box. Most of us have heard about Weight Loss and Hypnosis, but we all have to question a couple of things... like does it really work and of course is this type of weight loss method right for you? The combination of weight loss and hypnosis may not be for everyone, but the first thing you have to do is determine if you will benefit from this type of therapy.

For some people the share thought of combining weight loss and hypnosis may resemble that of a Witch Doctor type remedy, however, if you are able to open your mind to this type of weight loss method I’m sure you will see the benefits of combining weight loss and hypnosis. The other problem is that many people have misconceptions about weight loss and hypnosis and its benefits, unfortunately many of these false ideas tend to lead people away from considering this combination for better health.

How Does Hypnosis Really Work?

You must be wondering if hypnosis renders your unconscious or does it put you completely to sleep, as seen on most TV programs and Hypnosis Shows. The volunteer tends to do all sorts of crazy things from behaving like a child to jumping around the stage as if he or she was a monkey! To be honest this is not my kind of ideal remedy either. Hypnosis does not take over the mind, it is merely suggestive, reinforcing things you already know and believe to be true in your own mind, not that of what someone else tells you to do. Hypnosis can not tell you to do something or behave in a certain manner as you already know and have full control over your body, mind and soul.

Hypnosis will not deplete your appetite into a starving frenzy but may assist you with the thought of changing your desire to eat unhealthy foods. Mental images or memories tend to prevent many of us from eating certain foods because we have an awful memory or thought of it. Such as eating green vegetables as a child or any vegetable for that matter. Hypnosis works very much in the same way as those memories or ideas about certain things when you put something together that is bad for you with thoughts that really are not overly appetizing you will find that you crave the bad foods less and the good foods more. Weight loss and hypnosis is a very basic way of reminding you of things that you already know but it helps you reinforce those ideas and in turn makes it easier to drop weight than some of the more traditional methods that may not have worked in the past for you.

Posted by HoodiaPharm HungerAway :: 7:51 AM :: 0 comments

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Common Pitfalls

If you're making an effort to eat a healthy, balanced diet, but are still struggling to drop those extra pounds, the problem might be one or more of the common pitfalls that many dieters don't even realize are an issue. Following are factors that can prevent you from reaching your weight-loss goals even if you're eating a nutritious diet.

Not getting enough sleep: Sleep is an important part of your healthy lifestyle or weight-loss program (aim for seven to eight hours per night). Sleep is when your body repairs and rejuvenates itself, so if you deprive it of sleep, you'll be sluggish and more likely to be unmotivated in your daily activities. Lack of sleep can also lower your metabolism, which means your body will burn fewer calories and therefore slow the weight-loss process.

Drinking alcohol: Alcohol can prevent weight loss for two key reasons:

1) The excess calories you're taking in. Having two or three drinks can easily add hundreds of extra calories to your daily total. These calories are "empty" - providing no beneficial nutrients. Alcohol also reduces the absorption of Vitamins A, D, E, K, folate, B1 and B2.

2) Alcohol keeps your body from burning fat. Alcohol and fat are both processed in the liver, so when the liver is processing alcohol, it cannot effectively metabolize fat.

Setting unrealistic goals: A common mistake many people make when embarking on a weight-loss program is trying to do everything at once. You didn't gain the weight overnight, so don't expect to lose it right away. Set realistic goals and change your bad habits one or two at a time. Old habits can start sneaking back in slowly if you take the "all or nothing" approach. If your goals aren't realistic, you'll get frustrated that the weight isn't just melting off and your motivation will suffer.

Skipping meals: Waiting more than four waking hours between meals causes your blood sugar to bottom out, leaving you weak, irritable and tired. Eating more often helps regulate blood sugar levels, keeps your metabolism up and your body burning calories rather than storing them.

Nighttime snacking: The foods we eat after dinner are often consumed while we're watching TV or doing other activities, increasing the risk of mindless over-eating. Also, going to bed with a full stomach can affect your quality of sleep because your body is busy trying to digest. Stick to healthy, low-calorie snacks in the evening.

Dining out often: The lack of control you have over ingredient quality and portioning can make frequent restaurant eating a big dieting pitfall. There tend to be lots of hidden fats and sugars in restaurant meals, too. Remember to watch the portions as well; restaurant servings can be anywhere from two to eight times the size of the portion you actually need.

Posted by HoodiaPharm HungerAway :: 7:19 AM :: 0 comments

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Recipe of The Day

Crab Cakes

Ingredients:

Nonstick cooking spray
1 egg, lightly beaten
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon fresh lemon juice
Dash hot sauce
1/2 teaspoon crab boil seasoning (recommended: Old Bay)
1/2 cup finely chopped red bell pepper
1 scallion, including green top, finely chopped
1 pound lump crab, picked over for cartilage
3/4 cup dry bread crumbs
1/4 teaspoon salt
Freshly ground black pepper
Smarter Tartar Sauce, recipe follows

Preheat the oven to 400 degrees F. Coat a baking sheet with nonstick cooking spray.
In a medium bowl mix together the egg, mustard, Worcestershire sauce, lemon juice, Old Bay seasoning and hot sauce. Stir in the bell pepper and scallion. Gently fold in the crab, 1/4 cup of the bread crumbs and salt and pepper to taste. Put the remaining bread crumbs in a shallow dish.

Divide the crab mixture into 8 mounds. Shape 1 mound into a round and coat in bread crumbs. Transfer to the prepared baking sheet and flatten the crab cake to form a patty about 1-inch high. Repeat to form the remaining crab cakes.

Bake until golden on the bottom, about 10 minutes. Gently flip the crab cakes and cook until the second side is golden, 5 to 10 minutes longer.

Smarter Tartar Sauce:
6 tablespoons nonfat plain yogurt
2 tablespoons mayonnaise
1 scallion, finely chopped
1/4 cup finely chopped sour pickles
1 tablespoon chopped capers
Spoon yogurt into a small bowl lined with paper towels. Place in the refrigerator for 1/2 hour until some of the liquid from the yogurt is released. Scoop thickend yogurt into a small bowl, add the rest of the ingredients and stir to combine.

Yield: 3/4 cup

Nutrition Information
Per Serving Calories: 254
Total Fat: 8 grams Saturated Fat: 1 gram
Protein: 26 grams Carbohydrates: 18 grams
Fiber: 1 gram

Posted by HoodiaPharm HungerAway :: 6:58 AM :: 0 comments

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Friday, November 23, 2007 5 Myths When It Comes To Weight Loss

MYTH 1 - The healthiest way to find out if you are losing weight is to weight yourself on a scale

FACT - The healthiest way to gauge your progress is to make sure you are increasing your strength levels and endurance through the length and level of the exercise routine you are doing. Another way is to simply look in the mirror and wear clothes. People put too much emphasis on the scale and not enough emphasis on how their clothes are fitting and how they are feeling

MYTH 2 - It is more beneficial to work out 2 to 3 hours a day instead of just one.

FACT - Long workouts can be counterproductive. More than one hour of intense exercise can actually increase cortisol levels which can assist in destroying muscles. The body is designed for quick but intense workouts so anything more than 45 minutes of weight training, and 40 minutes of cardio will counteract what you may have already done. Not that you won't lose weight, but after a certain point everything you are doing no longer has any effect on your body.

MYTH 3 - Women will look like bodybuilders if they weight train

FACT - A woman has only 1/3 of the testosterone that a man does so it is physically impossible to look like a man. The women who are body builders look big because they may take steroids or growth hormones. At first you may look a little bigger when you weight train because you are carrying excess fat below the muscles, but eventually when you lose the weight you will see only lean and defined muscles, not bodybuilder type muscles.

MYTH 4 - You must work out 7 days a week to see results

FACT - The amount of days you work out does not constitute a higher level of fitness. Consistency and the intensity of your workout is more important than how many days you do it. The more you workout the less energetic you feel about it because you are tired and don't feel like putting forth more effort. It is better to work out 3 or 4 days at a higher intensity.

MYTH 5 - To get flat abs or midsection you must perform a lot of abdominal exercises often

FACT - To get a flat stomach or a "six-pack" your body fat levels must be reduced. This is achieved through lower calories and fat combined with exercise. For most people having visible abdominal muscles is almost impossible because of genetics. If you gain only 2 or 3 pounds, even in water weight, they will probably disappear so it is best to get it as flat as you can but doing ab exercises everyday for an hour will not get them that way unless you are losing weight as well.

Posted by HoodiaPharm HungerAway :: 10:02 AM :: 0 comments

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Three Great Dinners For Losing Weight

People often fail at weight loss because they get to the point that they are bored with their bland and sometimes mundane diet food. It doesn't have to be this way. Diet foods do not have to mean deprivation.

With all the new cookbooks out there that deal strictly with low fat or low carb foods you can have your pick of delicious and tasty foods without sacrificing anything. Here are 5 dinners that you can take and make your own without adding fat or calories.

  1. Meat and Potatoes - Many people think this is something you have to give up while on a diet, but quite the contrary. It is about portion size, not about skimping. Have a lean steak, chicken, turkey breast, or a fish steak. Cook it in olive oil instead of butter and use many of the low fat marinades that are available. Instead of mashed potatoes you can simply make a baked potato and sprinkle with Mrs. Dash or other low fat toppings such as no-fat sour cream and chives. Serve with veggies and you'll be full in no time.
  2. Salad and Salmon - For a quicker prep time you can use prewashed, prebagged salad with greens and spinach. Add the tomatoes, onions, artichoke hearts, and anything else you want to add for taste. Use a low-cal dressing or olive oil with balsamic vinegar. Serve with a small piece of salmon and toasted whole wheat pita bread.
  3. Baked children, beans, and rice - Bake the chicken in a pan coated with a cooking spray. Use orange juice mixed with honey, 1/8 teaspoon of Cayenne pepper and some dried thyme and oregano. Serve with the instant brown rice and microwaved green beans. It is quick easy, and extremely tasty.

Take each of these basics and make it your own. You don't have to add fat and calories to enjoy the meal, it just takes a little practice.


Posted by HoodiaPharm HungerAway :: 9:18 AM :: 0 comments

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How To Stop Snacking

If you find that you're inexplicably drawn to the kitchen cupboards, or that fumbling around the fridge is your favorite after-hours activity, it's probably a result of boredom, not genuine hunger.

Here are a few ways to help get your mind (and your stomach) back on track:

Take up a hobby. Keeping your mind and your hands busy with something you enjoy will reduce your temptation to eat because of boredom.

Read a good book. If you find a real page-turner, you won't want to put it down just to get up and graze.

Take a bath. Get a little aromatherapy going and sink into a steamy bath. Focus on relaxing, and don't even think about running to the kitchen before getting into bed.

Have sex. Hey, why not? That's what I call a good distraction!

Don't Skip Meals - You might think you're saving yourself calories, but you'll always wind up hungry, so that you'll probably consume extra calories later on just to feel full. Furthermore, skipping meals can screw up your metabolism by putting it into survival mode and causing it to store energy as fat. We don't want that, so be smart about what and when you eat.

Posted by HoodiaPharm HungerAway :: 8:55 AM :: 0 comments

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Recipe of The Day

Apple Cascade over Puff Pastry

1 cup water
1/4 cup sugar
2 1/2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon grated lemon zest
4 teaspoons cornstarch
1/8 cup water
4 teaspoons sugar
1 pound fresh apples, peeled, cored, sliced
3 medium bananas, peeled and sliced into 1/4 inch rounds
4 ounces pousse pieds or sea beans

1. Preheat the oven to 375°F

2. In a large pot, bring the water, sugar, cinnamon, nutmeg and lemon peel to a boil.

3. In a separate bowl, mix the cornstarch, water and sugar. Add this mixture to the boiling liquid, stirring constantly until thoroughly heated.

4. Remove from heat and fold in the apples.

5. Place the apple mixture in a baking pan, cover with foil and bake for 20 minutes. Stir the apples once or twice during cooking to keep the edges from burning.

6. Add the banana slices and bake an additional 5 minutes.

7. Cut the puff pastry into 8 even portions of any shape desired. Bake for 5 to 10 minutes or until golden brown.

8. Cut out shapes in the center of the pastries to make room for the apple mixture. Pour the apples over the pastry shell and serve warm.

Serving Size: 1 pastry

Number of Servings: 8
Per Serving
Calories 180 Carbohydrate 36 g
Fat 4 g Fiber 4 g
Protein 2 g Saturated Fat 1 g
Sodium 47 mg

Posted by HoodiaPharm HungerAway :: 7:34 AM :: 0 comments

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Thursday, November 22, 2007 Women and Strength Training

Women and strength training -- do they go together? Without a doubt! Strength training offers so many important benefits that it should be a part of every woman's fitness program.

The obvious benefit is... it makes you strong! Strong women are able to accomplish their daily tasks with greater ease. Also, if you're strong, you'll look and feel better. Increased self-confidence and self-esteem will be evident in all aspects of your life.

Strength training is your secret weapon to increased metabolism. During cardiovascular exercise, you burn calories and fat and continue to burn calories for a period following your workout -- known as after burn. If you strength train consistently, you add muscle, which is metabolically active 365/24/7. A pound of fat burns about two calories a day. A pound of muscle burns approximately 35-50 calories a day.

Without weight training you could be setting yourself up for Osteoporosis. Osteoporosis is a silent disease, because there are no outward symptoms. People with osteoporosis usually don’t know they have it until a sudden bump or fall causes a fracture. Twenty eight million Americans have osteoporosis. Eighty percent of them are women. Most of these women are post-menopausal. Strength training with resistance causes overload on not only the muscles but the bones, tendons and ligaments as well. This overload stimulates bones to retain the minerals necessary to keep them dense and strong (including the joints), thus preventing the onset or progression of osteoporosis.

Posted by HoodiaPharm HungerAway :: 11:53 AM :: 0 comments

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How To Lose 3 Extra Pounds a Month

Three ways to lose an EXTRA pound of fat (at a minimum) each month

By "extra," I mean aside from the fat you will already lose as a result of your daily exercise regimen. What I am talking about here is making a small change in your lifestyle to lose a ton (well, maybe not quite that much) of weight over the course of a few months.

So how do you do this?

The question then is how can you easily put on extra miles of walking, biking, or running? It really isn't very difficult at all. All you have to do is set a goal of walking an extra mile each day. Not all at once, but throughout the day. To do this, simply change your daily habits. Consider doing the following:

1. Park in the back of the parking lots whenever you go out. This simple little trick not only racks up the mileage with minimal extra effort on your behalf, but it also can save you a lot of potential headaches. If you notice, many of the people that park in the spaces close to the door are very selfish. They fight like cats for those spaces, and they will wait forever for someone to pull out of a close space. You've seen them. They will hold up traffic for several minutes waiting for the person to relinquish that cherished close space. Meanwhile, park and the back and walk!

2. Take the stairs instead of the elevators. I know it is tempting to ride the vertical car, but just stay focused on your goal. Remember, you are looking to change your lifestyle. This means you must "waste" energy throughout the day. Taking the stairs is one way to do this in a big way. When you take the stairs you are using your largest muscles (your legs and back) and getting back dividends!

3. When you are working, take a break and walk around for just a few minutes. If you took four or five breaks during your work day and took a leisurely walk for just five minutes each time, you would have walked an extra mile!

Now, if you make these three simple changes in your daily life, you will easily cover an extra mile or so each day. And that is a very conservative number. The fact is, it would more likely be several miles each day. However, if you covered just a little over one mile each day by making these three simple changes, it would add up to one pound of fat in a month. And that is fat that you will lose outside of your normal training.

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

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Exercising Your Body AND Your Mind

Losing weight isn't just about exercising your body, it is also about exercising your mind. If you are in the right mind-set when you are going through your weight loss journey then you have a better chance of not only getting the weight off, but keeping it off. Here are three activities that combine more than one type of exercise to strengthen your body and muscles, and they are relaxing and refreshing. They have very different techniques but they all emphasize the body and mind connection towards losing weight and improving your health, flexibility, strength, and balance.

Yoga - Yoga uses a system of breathing and postures (poses) that can be as gentle or as vigorous as you choose. People of all ages and weights can use Yoga as a way to build muscle that will eventually help to burn calories. The gentle breathing exercises combined with slow movements really help you to relax and become one with your body.

Pilates - This is a low-impact exercise that is designed to build your core muscles which are your lower back, hips, abdomen, and buttocks. It also improves flexibility and posture. They are controlled stretches focusing on each muscle group in a way that uses both your mind and the muscles.

Tai Chi - An ancient form of martial arts, it involves gentle, circular movements that is combined with deep breathing to put you in a meditative state while working all your muscles. The poses are performed gracefully and slowly so that you aren't forcing the workout, it just starts to come naturally. It builds your muscles as well as reduces the stresses that can stop you from losing weight.

Posted by HoodiaPharm HungerAway :: 7:49 AM :: 0 comments

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Recipe of The Day

Currant and Walnut Stuffing

13 slices sourdough bread,cut into 1/2" cubes
1 large onion, chopped
4 teaspoons olive oil
2 clove garlic
1 stalk celery, chopped
2/3 pound mushrooms, quartered
1 1/3 cup currants
2/3 teaspoon fresh sage chopped
2/3 teaspoon fresh rosemary,stem and chop
1 teaspoon fresh oregano,stem and chop
2/3 cup walnuts, toasted and chopped
1 whole egg
3 egg whites
salt and pepper, to taste
1 1/3 cup vegetable stock or low-sodium broth

1.Preheat the oven to 350°F.

2.Tear the bread into pieces and set aside. Toast the walnuts on a sheet pan for about 10 minutes, set aside.

3. Sauté the onion and garlic in oil over medium heat until the onion is golden, about 10 minutes.

4. Add the celery, mushrooms, currants and the herbs and cook an additional 5 minutes.

5. Remove to a bowl, fold in the remaining ingredients and season to taste.

6. Place in a lightly-sprayed 8-inch square ovenproof dish, cover with a lid or foil and bake for 30 minutes.

7. Remove cover and bake an additional 15 minutes, uncovered, to crisp the top.

8. Let rest for 10 minutes before serving.

Serving Size: 1/8th

Number of Servings: 8
Per Serving
Calories 240 Carbohydrate 30 g
Fat 10 g Fiber 4 g
Protein 9 g Saturated Fat 1 g
Sodium 451 mg

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

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Wednesday, November 21, 2007 How To Break The Cycle of Emotional Eating

Food is associated with comfort, security, and solace, making it so seductive when life becomes boring, stressful or lonely. We use food as a way to deal with unpleasant feelings or emotions. Food, just like drugs or alcohol, can dull emotional pain or temporarily fill psychological emptiness.

Self-help techniques can help break the chain that ultimately leads to the pantry and refrigerator:

1) Write it down. Keep an eating diary; record everything you eat, where, when, why, your mood, if you are eating alone.

2) List your triggers. Make a list of problem situations, foods, feelings. Once you see the pattern, you can work to diffuse the triggers.

3) Confront your cravings. Many people eat when they are really tired or thirsty. Learn to distinguish between body signals of real hunger or nutritional need and emotional triggers to eat. With emotional triggers, you can distract yourself by taking a walk or doing something completely different. If you choose to confront the craving, tell yourself aloud to stop if you reach for the food. Keep in mind that even strong cravings pass in about twenty minutes.

4) Eat mindfully. Choose one place in the house to eat. Savor your food. No other activities - especially radio or TV - while you are eating.

5) Learn to cope with stress. Regular exercise helps. You can use deep breathing or meditation anytime, anywhere to help you get past the craving. Lastly, maintain positive thinking.

Posted by HoodiaPharm HungerAway :: 8:46 AM :: 0 comments

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Where Does Your Hunger Fall?

Diet self-monitoring, which consists of recording everything you eat along with other related details, is one of the best predictors of long-term weight loss success. Keeping a food diary increases your awareness of what, when, where, and how much you eat, as well as the feeling that are associated with your hunger. A food diary can also help your make substantial changes in your eating habits by letting you see your problems and plan effective strategies. F

or a diary to work you must write down everything you eat at the time you eat it. Also include how it's prepared, serving size, time and location of eating, if you're with anyone, what you're doing, and what your feeling. Decide where your hunger falls on a scale of 0 (full) to 4 (famished). Look over your diary at the end of each day to see if you notice any patterns. If you notice you eat to have a break, or because your bored or anxious, for example, you may be able to substitute activities that better address those feelings. After a while keeping the diary will become a habit. If you drop the diary and pick up weight, you can always return to the diary.

Posted by HoodiaPharm HungerAway :: 8:22 AM :: 0 comments

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Recipe of The Day

Roasted Pumpkin Soup with Pepitas

1 pumpkin, about 2 to 2 1/2 lbs.
2 teaspoons canola oil
1 onion, chopped
1 celery rib, chopped
2 cups low-fat milk
2 cups water
2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1 pinch allspice
2 tablespoons dry sherry or Marsala wine
sea salt to taste
freshly ground black pepper
2 tablespoons pumpkin seeds, for garnish

1. Preheat the oven to 350°F.

2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on a baking sheet. Bake for about 40 minutes or until tender and easily pierced with a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will be easier to handle when it is not so hot.

3. While the pumpkin is baking, heat the oil in a small saute pan and saute the onion and celery for about 3 minutes or until softened and translucent.

4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the onion, celery, milk and water. Stir to combine. Ladle some of this mixture into a blender and puree it in batches, being careful not to overfill the blender. Strain the soup through a colander to remove any remaining fiber or seeds. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and pepper .

5. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for 10 minutes or until toasted.

6. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted seeds (pepitas).

Serving Size: 8 ounces

Number of Servings: 4
Per Serving
Calories 171 Carbohydrate 21 g
Fat 7 g Fiber 3 g
Protein 8 g Saturated Fat 2 g
Sodium 81 mg

Posted by HoodiaPharm HungerAway :: 7:28 AM :: 0 comments

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Tuesday, November 20, 2007 Why We Have Cravings

Food cravings are a common occurance among all of us, but is it all in the mind or is there some reason for the craving sensation?
Food Cravings and How to Beat Them
Cravings can be defined as the intense longing for a particular type of food and are something that more than 60% of the population have had. Are these “all in the head” or is there some explanation to why we crave?

It may be that some cravings are related to nutrition. This is certainly true when it comes to carbohydrates and low blood sugar. Low blood sugar can affect appetite fairly quickly, leaving you hungry and craving carbohydrate type foods. This doesn’t explain cravings for high fat sugary foods in place of carbohydrates such as pasta or potatoes.

It is likely that the craving for high fat, sugary foods is due to the palatability of these. Fat helps carry flavor which is why high fat foods taste good. Sweetness is a flavor that humans were born liking, while other flavors are acquired.

Food cravings are also common in dieters. Diets often focus on deprivation of certain foods and cravings for “forbidden” foods become strong, particularly because the food is labeled as “forbidden. When resistance to temptation gives way, guilt more than often follows. To avoid this situation, don’t label foods. Look for smart alternatives. For example, when craving fries, don’t go for fast food, buy a packet of oven bake low fat fries and have a small portion.

Posted by HoodiaPharm HungerAway :: 11:43 AM :: 0 comments

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Yoga Yet Again...

Many yoga enthusiasts have recently touted yoga as the ultimate weight-loss exercise but does it really work? The answer to that is a yes and a no. Yoga burns 244 calories an hour which is about the same number of calories burned by walking briskly, but walking also burns significant fat as opposed to just burning calories.

However, just because it doesn't pack a major calorie burning punch it doesn't mean that it can't help in some ways. Yoga improves flexibility, posture, and strength which are 3 factors that are extremely important to walking for weight loss. The more flexibility and strength you have and the more upright your posture is, the better of a walker you are, and the more calories you burn.

Also, your metabolism will also get the boost that it needs to help you continue to burn calories through the day because yoga builds muscle. The more muscle you have the easier it is to burn calories, even when you are sleeping.

Yoga is also extremely beneficial when it comes to the emotional state of eating. It helps you feel less stressed, and more at ease with your emotions so that you don't overeat simply because you have had a bad day. It teaches you how to calm your nerves, reduce feelings of depression, and show you relaxation techniques that you can do instead of eating.

So, no, yoga alone won't help you to lose all the weight you need to, but it will allow you to overcome your emotional eating while strengthening your muscles to burn more calories when you do other aerobic exercise.

Posted by HoodiaPharm HungerAway :: 9:41 AM :: 0 comments

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Beating The Holdiay Weight Gain

Over the next 6 weeks leading up to the new year you will have the opportunity to either drop a few pounds or find several more. I don't know about you, but when I write up my Christmas wish-list, I don't have any intentions of putting 10 or 15 pounds in the form of fat securely fastened around my body on that list.

So how do we deal with the inevitable parties, banquets, dinners, and the large, all-to-often, and not-so-healthy meals we may be faced with throughout this time know as the “Holiday Season? Is holiday weight gain a mandatory phase that you must endure? No it is not. Now, let me share with you a plan that will help you to not only avoid holiday weight gain, but shed several pounds in the process.

First, just imagine what you want to bring with you into the new year? That's where it all starts, in your mind. You have to decide now, before you are faced with temptations galore.

Second, let's stricken the word “accident” from your thought process. If you gain or lose weight over the next 6 weeks months it will be on-purpose, fully intentioned, as a result of every willed action you enacted. We are all responsible for every last morsel we put in our mouths. Every bite has a purpose, what that purpose is, it's up to you. Whenever I eat a piece of pie or a pound of stuffing, it is not on accident. I don't think so! I don't ever recall accidentally eating a head of broccoli or perhaps a few florets of cauliflower.

When I count the number of holidays, office parties, family gatherings, and whatever else - it's usually no more than 6 or 7 at most. Over indulging or eating 2-3 extra helpings of desert on these days is not the problem. One meal here and one meal there is not going to hurt you. Albeit I'm not advocating that you transform into the vacuum cleaner or garbage disposal on these days.

Just plan those days in advance, that you know you will lose control, then eat a “reasonable” amount of your favorite foods and enjoy them. Don't you dare feel guilty about those meals! After those meals, however, return to a somewhat more normal way of eating.

As the holidays progress you'll notice an accumulation of not-so-healthy food items that lurk around your house. Okay you want to know the best way to conquer food temptations? You avoid them. Chances are you are not going to eat something that isn't there, in fact those chances are nearly 100%. If something is in your house it will be eaten. If you don't want it to be eaten, don't bring it into the house.

Most people who gain weight during the holidays use the holidays as an excuse to eat poorly 7 days a week for 2 solid months. The holidays are not a 2 month event, don't use those 6 or 7 days as an excuse to fill in the rest of the 50+ days with daily desserts and constant candy. Add to that the extinction of physical activity and you have a recipe for adding to yourself.

So, what do you plan on doing over the next 3 months? Are you going to bring much more of yourself into a new year, or are you going to make up your mind and take the necessary steps to not only avoid holiday weight gain, but be in even better shape by the new year.

Posted by HoodiaPharm HungerAway :: 8:24 AM :: 0 comments

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Recipe of The Day

Cranberry Compote

2 cups tangerine or orange juice
3 cups sugar
zest of 3 tangerines or oranges
4 cups cranberries
1 teaspoon cinnamon
1/4 teaspoon cloves

1. Place the juice and sugar in a deep saucepan and bring up to a boil. Add the zest and simmer for 20 minutes.

2. Add cranberries and spices and simmer until thickened. Cook until big bubbles appear and mixture is very thick. Cool slightly.

3. Pour into a serving bowl.

Serving Size: 1/2 cup

Number of Servings: 8
Per Serving
Calories 228 Carbohydrate 59 g
Fat 0 g Fiber 1 g
Protein 0 g Saturated Fat 0 g
Sodium 3 mg

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

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Monday, November 19, 2007 Determining Portion Sizes

Many of us routinely overestimate how large a portion size should actually be. When we go to restaurants we know that they give us huge plates of food that could easily serve 3 grown adults, but yet we have a tendency to think it should be all for us. It is simply not the case.

Restaurants are notorious for their super-sized portions and their larger than life meals, but we need to learn as a society what an actual portion size should be
The easiest way to decide the proper portion is to relate it to everyday items so you have an idea of how large (or small) it should be.

Here are some examples of the correct portion sizes :

1. Fruits and veggies – the size of a baseball or woman’s fist
2. A piece of fruit or raw veggies for a snack – a rounded handful
3. Serving of meat, fish, or poultry – A deck of cards
4. Nuts – the size of a golf ball or large egg
5. Ice cream – the size of a tennis ball
6. Pancake or waffle – the size of compact disc
7. Peanut butter – the size of your thumb tip
8. Serving of cheese – the size of 6 dice stacked up
9. Fish – the size of your checkbook

The best suggestion for starting is to get a measuring cup set, and a food scale so that you can really see how large a serving is

Posted by HoodiaPharm HungerAway :: 10:37 AM :: 0 comments

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Ways To Enjoy A Holiday Meal Without Gaining Weight

The holiday season is a time for family, friends, gift-giving and 3,000-calorie meals. This year, give yourself something to be thankful for by not trashing your diet in one gluttonous month of turkey, eggnog and pies.

Depending on how you pile your plate, you could be consuming as many as 3,000 calories in one sitting. Instead of starting the season with such a caloric surplus, enjoy Thanksgiving without the 1- to 2-pound weight gain most people experience during the holidays.

A couple of pounds don’t seem like a big fat deal? Well, they will add up in the long run.

The importance of that number is that most people don’t lose the weight they gain over the holidays, which means eventually their holiday weight gain can add up to 20 pounds or more.

There are steps we can take to prevent much of this usual weight gain.


Small meals: Eat light the rest of the day if you’re planning a big Thanksgiving dinner with all the trimmings.

Drink like a fish: Always drink lots of water. Water is vital for healthy digestion and elimination, but drinking water also helps you control your appetite, as well.

Slow down: Your mother and your grandmother told you. It’s not just an old wives tale.

Don't gorge yourself just because the food is there: If you know you want some of your world-famous pumpkin pie go easy on the mashed potatoes and gravy. If you want to try everything, just make it in smaller portions.

Lastly, Thanksgiving menus often include some traditional treats that can’t be beat, but most recipes can be modified to be healthier with minor substitutions such as using less fat and sugar. If it’s something very special, like chocolate, then make sure it’s good, dark chocolate and eat a small portion - slowly. Savor the flavor, don’t eat it too quickly, enjoy the holiday without guilt.

Posted by HoodiaPharm HungerAway :: 9:01 AM :: 0 comments

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Try This For Thanksgiving

The Day After The Big Meal:

The phenomenon in turkey that we all know and love happens after a huge meal because your body is so busy digesting that it enters your normal nighttime "hunger phase" in the morning. And the worst thing you can do is try to starve yourself in a vain attempt to make up for overeating. Instead, you should get back on track by grabbing a smart breakfast, one that energizes your body with 300 to 400 calories and includes high-quality carbohydrates, low-fat dairy, and fruit. A perfect pairing includes yogurt with granola and berries; or whole-grain toast with cottage cheese and fruit.

Fitness Solution: Hit the road for a long, slow run

Alas, you really did get intimate with a gravy boat yesterday. On the bright side, however, your body is perfectly primed for a workout that can burn off a chunk of last night's meal. With all the potatoes and stuffing, Thanksgiving is a big carbo-load. That means the glycogen stores that fuel your muscles are full to capacity. In addition to lots of muscle-fueling carbs, your feast contained a good amount of protein, essential for rebuilding muscles that break down during a long run. Even better, you likely have the day off work, an invitation to forestall the mall pilgrimage for an hour (or more) on the move. Go slowly, enjoy the scenery, and keep moving for as long as you're able. This is all about time on your feet, because you'll burn more calories the longer you go. The reward: 800-plus calories burned, a clear conscience, and an invigorating start to the holidays.

Posted by HoodiaPharm HungerAway :: 8:20 AM :: 0 comments

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Recipe of The Day

Simply Roasted Turkey

This recipe serves 8 plus leftovers

1 whole fresh turkey, 10 to 14 pounds
salt to taste
freshly ground black pepper
3 sprigs fresh rosemary or 1/2 teaspoon dried
4 sprigs fresh thyme or 1/2 teaspoon dried
2 bay leaves, crushed
2 medium onions, roughly chopped into 1-inch pieces
3 carrots, roughly chopped into 1-inch pieces
3 stalks celery, roughly chopped into 1-inch pieces
2 shallots, peeled and halved


1. Preheat the oven to 325°F.

2. Remove the giblets from the turkey and save them for another use or discard. Rinse the turkey, inside and out, with cold water and pat dry. Season with salt and pepper inside and out.

3. If you are using fresh herbs, chop them. Combine the herbs, bay leaves, onions, carrots, celery and shallots together and stuff the mixture into the cavity of the bird.

4. Place the turkey in a roasting pan. Rub the olive oil under the skin of the turkey. Tuck the wings back, under the bird and truss it. See Ask the Chef for details on trussing.

5. Place the turkey in the oven and roast until the skin is golden brown and crisp, the juices run clear when the thigh is pierced with a sharp knife, and a meat thermometer reads 170°F, about 3 hours. While it cooks, occasionally baste the turkey with the juices that collect in the roasting pan.

Note: Allow the turkey to rest for 20 minutes and check that the temperature has come up to 180°F. (The bird will continue to cook after removing it from the oven). For more information visit our Cook It Safe Calculator .

6. Transfer the turkey to a serving platter. Remove the vegetables from the cavity and discard. Let the turkey rest for about 20 minutes before carving, and then serve.


Serving Size: about 6 ounces

Number of Servings: 8
Per Serving
Calories 290 Carbohydrate 0 g
Fat 8 g Fiber 0 g
Protein 49 g Saturated Fat 3 g
Sodium 119 mg

Posted by HoodiaPharm HungerAway :: 7:29 AM :: 0 comments

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Friday, November 16, 2007 3 Easy Ways To Lose Weight

You've probably been conditioned to believe that weight loss had to be tied to countless hours at the gym, the latest supplement breakthroughs or eating nothing but celery stalks and tofu. Fortunately, dropping a couple dress sizes doesn't take anything that drastic. What it does take is making some small changes in the behaviors that led to the addition of those unwanted pounds. Here are 3 lifestyle changes that will immediately help you lose that unwanted fat and get your body back.

1. Stop Eating Out. Think back to when you were growing up. Do you remember what the dinner plates looked like? Now compare that to what the "plates" look like at O'Charleys, Applebees or any of the other chain restaurants. It's no wonder we're gaining weight. There are dozens of studies about eating out and they all lead to one conclusion: if you eat out, you overeat! Not only is it almost impossible to exercise effective portion control when you eat out, but you're also compelled to get you money's worth so you eat everything you're served rather than stopping when you should.

The bottom line is that those who eat out consume more calories than those that don't. Take a break from eating out for the next six weeks and see how easily you can drop a dress size or even two. And you can use the money you saved eating at home to buy a couple of new outfits to showcase your improved body.


2. Eat Smaller Portions. You don't have to avoid the foods that you enjoy – you just can't eat big servings of them. An easy way to do this is to use smaller plates for your meals. This will help you fell like you're not depriving yourself while still exercising good judgment. And don't think that just because something is on your plate, you have to eat it. As opposed to what your mother told you, you don't have to ‘clean your plate.' In fact - you shouldn't. Eat slowly and stop when you aren't hungry any more. You'll quickly find that you can enjoy your favorite foods and your skinny jeans at the same time.

3. Make Better Choices. I know I just said that you can eat the foods you enjoy and still lose weight, but that doesn't mean overindulging on processed foods, candy, sodas and chips. The key is moderation. So when you go to the supermarket, do the bulk of your shopping around the perimeter of the store and spend less time in the isles. When you're at work, keep health snacks handy so you don't have to rely on the company's vending machine for your energy boost. But most importantly, make good choices with the meals that don't really matter. Your quality of life won't dramatically improve if you choose a cheeseburger over a grilled chicken salad for lunch, so don't do it. Save the times when you are going to choose foods that might be considered unsupportive for the meals that you really look forward to. Improving your choices will accelerate your weight loss and help you save unnecessary calories without really trying.

Posted by HoodiaPharm HungerAway :: 1:51 PM :: 0 comments

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Unsuccessful Dieting Habits

If you are going to lose weight then you need to break certain habits. There are some that are very obvious such as not eating a huge bag of chocolate before going to sleep, but there are some others that you may not have considered. Here are some habits that will make dieting very unsuccessful:
  • Eating meals that come out a carton, a bag, or over the deli counter.
  • You eat with the TV on, while you are on the Internet, talking on the phone, or reading your favorite magazine.
  • You are constantly finding yourself eating free samples at the supermarket, even when you are not hungry.
  • You find yourself eating dinner at the all-you-can-eat buffets as a way to get variety in your meals.
  • You spend more time regretting what you ate then actually preparing it.
  • You eat when you're hungry but you also eat when you're mad, hurt, sad, annoyed, or even to celebrate.

If you find yourself doing any of these things on a regular basis, then you have fallen prey to a unhealthy eating habit. This can really get in the way of your weight loss. Destructive eating habits are easy to spot but hard to change. You have to make a point of recognizing these habits in your life and make a strong effort to change them. It will be hard but you need to write them down and then simply not do them. Look for other more healthy replacement for these habits.


Posted by HoodiaPharm HungerAway :: 1:20 PM :: 0 comments

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Reaching a Plateau

There are going to be many plateaus in your quest to be thin. It may seem like you are exercising and dieting just as much as you were before but you are not losing any weight. It happens to everyone at some point in time. It just means that you are ready to go to the next level so to speak. Your body has essentially adapted to eating healthy and exercise so it needs just a bit of a push to get it going again. Here are some tips to get that scale moving again:

  • Add strength training to your exercise routine. Cardio is wonderful for weight loss, but adding weights to your schedule will help your muscles get stronger and burn off more calories then cardio alone.
  • Sleep! I know it sounds like it would have absolutely nothing to do with weight loss, but many people find that with weight loss they lose sleep as well because they are getting up earlier to exercise. Getting at least 8 hours of sleep per day will help you have more energy to exercise more vigorously.
  • Drink more water. As the dieting progresses people tend to forget about their 8 glass a day rule, so keep it going to make you feel more full and refreshed
  • Lessen your calories by 250 per day. It isn’t that much, just one less piece of bread, choosing fat-free salad dressing over regular, or drinking 2 glasses of skim milk instead of 2%. You’ll hardly notice the difference, but your waist line will.

Posted by HoodiaPharm HungerAway :: 12:48 PM :: 0 comments

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Recipe of The Day

Roast Turkey, Sun-Dried Tomato and Basil Wraps

This recipe serves: 4
Preparation time : 15 minutes

Ingredients
1/2 cup cream cheese, low-fat whipped
2 tablespoons chopped sun-dried tomatoes or 6 sundried tomatoes, rehydrated and chopped
10 basil leaves, chopped
4 large whole wheat flour tortilla
3/4 pound sliced smoked turkey breast
4 lettuce leaves, green leaf, bibb or romaine, shredded

Cooking Instructions

1. In a small mixing bowl, combine the cream cheese, sundried tomatoes and basil.
2. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.

Nutrition Facts
Serving Size 1 wrap
Amount Per Serving

Calories 261
Protein 21 g
Total Carbohydrate 32 g
Dietary Fiber 3 g
Soluble Fiber 1 g
Insoluble Fiber 1 g
Sugar 6 g
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g

Posted by HoodiaPharm HungerAway :: 12:23 PM :: 0 comments

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Thursday, November 15, 2007 Salty Foods To Avoid

Wherever you look - in almost every food - there is sodium. Salt is one of the leading causes of high blood pressure and weight gain. When something is salty you tend to eat and drink more which can lead to increased waist sizes and dangerous diseases that can kill you.

No matter where you turn, day or night, it can worm its way into your life and leave you thirsty for more. There is really no way to keep it from infiltrating your diet and your life. Unless you pay careful attention. If you’re like most people, chances are you’re consuming far too much sodium. Unfortunately, most of the convenient, pre-packaged or frozen foods that you grab contain obscene amounts of salt.

The best safeguard against consuming too much is to read the labels and become aware. That means avoiding foods that are high in sodium. You can dramatically reduce the amount of salt you intake by making minor modifications to your every day diet.

Here’s a list of the top 10 biggest offenders. These sneaky, salt-loaded foods will put you over the top for daily sodium requirements and are best left uneaten!

1. Salted Pretzels
2. Salted Nuts
3. Potato Chips
4. Processed Cheese
5. Soy Sauce
6. Beef Jerky
7. Ham, Hot Dogs
8. Canned Soups
9. Frozen Meals
10. Salad Dressings

Posted by HoodiaPharm HungerAway :: 9:10 AM :: 0 comments

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For The Last Time - Eat Your Breakfast!

Breakfast, the so-called “most important meal of the day,” is some people’s favorite meal but it is also the most skipped meal of the day. Is that such a dietary crime? Will body wither away in a nutritional decline? Some people manage just fine without food in the morning, but the majority of people would benefit from eating breakfast.

Eating breakfast will make you smarter. Kids who eat breakfast, in particular, tend to focus better, which in turn leads to increased mental performance. This has been studied and shown to be the case over and over, even in adults. Just because you scarf down a sausage biscuit every morning doesn’t mean you are ready to perform brain surgery, but eating a healthy breakfast does improve concentration.

Will eating a healthy breakfast help make you thinner? Possibly, since people who skip breakfast tend not to be as successful with weight management as those who regularly eat a morning meal. So many people think they are doing themselves a calorie-saving favor by skipping the first meal of the day, but they gorge later and overcompensate.

Obviously it is the number of calories consumed that determines weight loss, so again, consuming a 650-calorie sausage, egg and cheese biscuit will not facilitate thinner thighs. But, people who eat a small, healthy breakfast tend to resist snacking and overeating later, not to mention jump-starting a more revved-up metabolism. It’s worth a try anyway.

You do have time. One of the biggest excuses people use for skipping breakfast usually doesn’t hold up. You don’t have to eat when the roosters crow, but it is a wise idea to eat within several hours of waking up. If you can’t stomach much, a piece of low-fat cheese and some fruit or a leftover piece of chicken would do fine. Pouring a bowl of cereal and eating does not require a huge chunk of time. You just need to wake up a little earlier. While some scoff at this ludicrous idea, you will look forward to it once your body adjusts to the change.

Posted by HoodiaPharm HungerAway :: 7:59 AM :: 0 comments

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Great Exercises For Your Abs

Vertical Serratus Pull:
Position: Stand with your feet shoulder width apart and with one arm bent to an L position. The other arm can be touching your side oblique muscles - on the same side of your L-shaped elbow. Flexing your working side oblique muscles as hard as possible, and keeping your elbow in the L shape, bend at the waist by bringing your elbow toward the center of your body. Return to start and repeat 10 times. Repeat for the other side. Without resting, sit down on a chair or bench.

Seated Lower Stomach Fat Knee-in:
Position: Sit on a chair or bench and lean back. Extend your legs keeping them together, straight out in front of you. Flexing your lower stomach muscles as hard as possible, pull your knees toward your body until you feel a good flex in your lower abdominal muscles. Without resting, return to start. Repeat 10times and without resting, move to the next exercise.

Seated Upper Abs Bulge-Bend:
Position: Sit on a chair or bench with your feet on the floor and your back straight. Flexing your upper abdominals as hard as possible, bend at the waist until you cannot go any further. Without resting, return to start and repeat the movement ten times. You have finished your stomach in about a minute. You can giant set your entire body this way and get a total body workout done in about 10 minutes!

Posted by HoodiaPharm HungerAway :: 7:18 AM :: 0 comments

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Recipe of The Day

White Wine Chicken Soup

Chicken with a multitude of vegetables, including a whole head of garlic, and a touch of white wine are simmered a good long while for a mellow flavor.

Serves 10
Prep time: 20 minutes
Cook time: 120 minutes
Total time: 140 minutes
Calories: 204.89
Calories from Fat: N/A
Total Fat: 4.48 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 24.40 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 10.65 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

0.5 (2 to 3 pound) whole chicken
2 parsnips, peeled and chopped
1 medium head garlic, peeled
2 large onions, chopped
5 carrots, chopped
2 zucchini, chopped
0.5 cup chopped fresh parsley
2 stalks celery, chopped
2 potatoes, peeled and chopped
1 sweet potato, peeled and cubed
1 packet chicken vegetable soup mix
1 tablespoon dried oregano
1 teaspoon paprika
8 cups water
0.5 (750 milliliter) bottle white wine
salt and pepper to taste

Directions

1. In a large soup pot or dutch oven, combine chicken, parsnips, garlic, onions, carrots, zucchini, parsley, celery, potatoes, sweet potato, soup mix, oregano, paprika, water, wine, salt and pepper. Cover and bring to a boil over high heat. Boil 30 minutes, partially covered, then reduce heat to low and simmer another 90 minutes.

Posted by HoodiaPharm HungerAway :: 6:56 AM :: 0 comments

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Wednesday, November 14, 2007 Keeping A Journal

For anyone who has ever kept a diet journal then you know the work that has to be put into it. You need to keep a count of all your calories, fat grams, ingredients, portions, snacks, beverages, and a myriad of other facts about your day. It seems like you spend more time writing then you do eating. With the dietary journal feature on HungerAway you don’t have to spend hours writing down every morsel of food you put into your mouth.

The journal offers a quick and easy way to add all the information you think is important to your weight loss goal. You enter the date, your weight on that date, the amount of minutes and what type of exercise you did, and how many calories you consumed into a short and straightforward form. It takes this important information and stores it on your easy-to-use calendar so that you can how you are progressing from week to week.

Another great feature is that if you look in the nutritional database and find the foods that you like to eat, you can just click on the “add it to your diary” link and it automatically appears in your diary entry for that day. It takes the work out of manually typing out all of the information, and saves you time. It is also a way of holding yourself responsible for what you eat, and it will motivate you to make your life change a lifelong success

Posted by HoodiaPharm HungerAway :: 10:01 AM :: 0 comments

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Knowing Your Exercise Routine

There is no question that you need to incorporate an exercise routine for effective and long lasting weight loss. Many people just don’t know where to begin though, or find themselves getting bored after doing the same routine over and over again. Weight loss depends on burning more energy then you take in. To lose body fat you need to expend more calories then you put in your mouth, and the only way to do this is through exercise

There are three important parts to an exercise routine:
1. Aerobic component
2. Strenght training
3. Exercise that you enjoy

Aerobic exercise includes activities that train your heart by using your larger muscle groups and will help to burn off the calories that you take in through the day. Aerobic exercise should be done at least 5 days per week for maximum results. It should be done within your fitness level and it should increase as time progresses depending on your goals. Strength training not only helps to maintain bone density, but it also increases lean body mass. This increases how fast your metabolism is and will help to burn the calories at a much quicker rate than aerobic exercise alone. You should work on each muscle group at least

Posted by HoodiaPharm HungerAway :: 9:32 AM :: 0 comments

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Comfort Foods That are Good For You

Comfort is a condition or feeling of pleasurable ease, well-being, and contentment. Food is a substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy a blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day.

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Here is our own chicken noodle recipe.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream. Why not try our angel food cake tonight?

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

Vegetable juice
Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it’s great when you’re not very hungry or when you're on the go.

Crock pot creations (anything that’s healthy, anyway)
One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy meats and a bunch of veggies to make this comfort food good for you.

Posted by HoodiaPharm HungerAway :: 9:03 AM :: 0 comments

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Recipe of The Day

Veggie Pizza Supreme

Pizza prepared with packaged crust mix and lots of veggies--colorful, nutritious and yummy.

Ingredients:

Pizza crust dough mix
4 thin slices of low-fat mozzarella cheese
1 can (14.5 oz) pizza sauce
1 cup fresh sliced mushrooms
1 cup fresh broccoli florets, chopped
1/2 cup red onion, chopped
1/2 cup sweet red pepper, chopped
1/2 cup sweet green pepper, chopped
1 cup hot pepper rings1 1/2 cup low-fat (or fat-free)shredded mozzarella cheese

Directions

Preheat oven to 375 degrees (F). Prepare pizza dough as directed on package. After dough rises, place on cookie sheet or baking stone (14x10 or 12x15) that has been sprayed with cooking spray. Cut the mozzarella slices in 2-inch strips and place across the crust--evenly spaced. Cover the dough with pizza sauce. Finish topping the pizza with the ingredients in the order listed above. Bake the pizza until the crust is nicely browned, about 25-28 minutes. Remove from the oven and let set for 5-10 minutes before slicing.

Notes: This pizza is so good and colorful from the vegetables you don't even miss the meat. Sometimes I prepare a whole wheat crust from scratch to make it even healthier.

Posted by HoodiaPharm HungerAway :: 8:29 AM :: 0 comments

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Tuesday, November 13, 2007 Online Weight Loss Programs

If you are interested in losing weight, you may have thought about joining a local weight loss program or visiting a local weight loss center. Unfortunately, if you are like many other individuals who are interested in losing weight, you may not necessarily have the time to do so. Whether you have a demanding job, a family to take care of, or both, you may find it impossible to meet up with a local weight loss group on a regular basis. If that is the case, you may be thinking that achieving your weight loss goal is simply out of reach, but it doesn’t have to be.

What many individuals do not know is that they can join an online weight loss program. Online weight loss programs are similar to many locally operated weight loss programs. Often times, the only difference is that you do not get to meet with group leaders or other members in person. If you are searching for a way to incorporate weight loss into your busy schedule, you are urged to examine online weight loss programs. These online weight loss programs are designed for all individuals, but they are perfect for those who regularly find themselves pressed for time.

When it comes to online weight loss programs, you will find that these online weight loss programs come in a number of different formats. For starters, it is possible to find free online weight loss programs; however, you will likely find that the best ones require the paying of a membership fee. Although each weight loss program is likely to vary, many have affordable monthly membership rates, some as low as five dollars a month. It is also possible to find weight loss programs that are designed for women, men, those over the age of fifty, and so forth.

If you have never joined an online weight loss program before, you may be wondering a little bit more about how they work. As previously stated, not all online weight loss programs are the same. With that in mind, however, you will find that many operate in similar matters. A few of the many member perks that you may get, when joining an online weight loss program, are outlined below.

One of the many perks or benefits to joining an online weight loss program is that you should get access to workout or exercise information. Many online weight loss programs will give you access to their website, which should have exercises and workouts outlined for you. You should be able to get detailed directions for those exercises, pictures, and possibly even sample videos. Some more expensive online weight loss programs will give you access to customize workouts, ones which focus on the areas of your body that you would most like to improve.

Another member perk or feature that you should get access to with an online weight loss program is that of healthy recipes. Healthy eating is an important part of weight loss. That is why many online weight loss programs have a healthy eating section. Not only may you get healthy food recipes, but you may also get moneysaving coupons, as well as cooking and food shopping tips.

As previously stated, often times the only difference between a locally operated weight loss program and an online program is the fact that you do not get to meet with the group leaders or other group members in person. With online weight loss programs, you may not get in-person contact, but you may still be able to communicate. Many online weight loss programs have online message boards for their members to communicate with each other.

As a reminder, it is important to remember that not all online weight loss programs are the same. Despite the possibility of a variance, you should find that most online weight loss programs are more than worth your money, especially if you regularly find yourself pressed for time.

Posted by HoodiaPharm HungerAway :: 8:17 AM :: 0 comments

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Hoodia Weight Loss Stories

As is true with almost any new, publicized diet program that seems to work for many, you must take great care to avoid Hoodia weight loss scam artists. Hoodia Gordonii only grows in the deserts of South Africa, making it easier for manufacturers to pass off their products containing fillers as 100% pure Hoodia Gordonii supplements. The following paragraphs will discuss Hoodia Gordonii success stories, as well as provide some useful tips to use when you buy Hoodia products online.

Jennifer worked long hours in a busy hospital, and did not have much extra time for diet and exercise. She heard about Hoodia weight loss success in the Los Angeles Times, and decided to buy Hoodia supplements, and try them for herself. While Jennifer had no set times when she would regularly eat her meals, after starting her Hoodia weight loss program, she found herself eating smaller portions of food when she did eat, and her daily calorie intake was significantly reduced.

Tamara had recently given birth to her first baby, and was a true skeptic when it came to Hoodia weight loss. She had seen the plant mentioned on several television news programs including:

60 Minutes
The Today Show
The Oprah Show

Although on each of these news programs Hoodia Gordonii was praises, Tamara still had her doubts. However, she wanted desperately to lose a few extra pounds, and decided to buy Hoodia supplements. Right away she noticed she was no longer hungry all the time, and her calorie intake has decreased. Tamara lost 5 pounds during the first week of her diet plan. She now swears by Hoodia weight loss products like HungerAway by HoodiaPharm, and is no longer a skeptic when it comes to Hoodia Gordonii. Like many others, Tamara sees it as the key to her weight loss success.

To create such a weight loss success story of your own, the first thing you must do is buy Hoodia supplements like HungerAway by HoodiaPharm. It is important to be cautious when you buy Hoodia products, and ensure that you are getting 100% pure Hoodia Gordonii plant. Do not buy Hoodia products from the first online retailer you come across. Doing so could very well result in purchasing a product that is not authentic Hoodia Gordonii plant. When you buy Hoodia products always consider the following:

Pure products will contain no fillers.
Pure products will contain no additives.
Pure products will contain no preservatives.

Places like Hungeraway will even offer their 100% pure product packed in 100%vegetarian capsules. These all natural diet supplements reap great benefits, without the bothersome side effects some diet pills can cause. However, if you do not buy Hoodia products that are pure and authentic, you may not achieve any results.

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

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Recipe of The Day

Veggie-Lovers Lasagna

This vegetarian lasagna layers an eggplant, zucchini, mushroom, artichoke and ricotta cheese with noodles, pasta sauce and mozzarella.

Ingredients:

2, 26 oz jars of desired pasta sauce
1, 8 oz package of oven-ready lasagna noodles
Approx 3 Tablespoons extra-virgin olive oil
2 cloves garlic, crushed
1 large eggplant, chopped
2 zucchini, sliced thin
1 cup sliced portabella mushrooms
1, 8 oz jar of artichoke hearts
1 Tablespoon dried Italian seasoning blend
1, 12 oz tub of ricotta cheese8 oz fresh mozzarella cheese, sliced into thick pieces

Directions

Preheat oven to 375 degrees. In a sauce pot drizzle olive oil in bottom of pot, add garlic and cook on medium heat. Once the garlic begins to sizzle add the eggplant; allow eggplant to soften for 3 minutes; may need to add more olive oil. Then stir in zucchini, mushrooms and artichoke hearts; cook another 10 minutes, stirring often. Add Italian seasoning and ricotta cheese to mixture, stir well, remove from heat. Spread some pasta sauce in bottom of Lasagna dish, layer noodles on top, then spoon some of the vegetable-ricotta mix over top. Follow this pattern until you reach top or run out of ingredients. Be sure to save some sauce for the top. Then layer sliced mozzarella cheese all over the top. Bake at 375 about 45 minutes. Cool slightly and cut into squares to serve.

Posted by HoodiaPharm HungerAway :: 6:10 AM :: 0 comments

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Friday, November 9, 2007 The Importance of Goals

Setting and achieving goals can be very overwhelming if systems aren’t put in place. A system can take many different forms. It can be a simple post-it reminder or it can be a routine that you follow on a regular basis.

Once you start setting goals, it’s tough not to want to set them in all areas of your life – school, work, exercise, your dreams, hobbies, the way you want to act, etc. If systems aren’t put in place, it’s very hard to keep everything organized and consistent. To achieve a goal, consistency is very important. We have all set out to do something, only to get off track. We’ll remember a couple weeks later and try starting it up again, but it never works that way. A year later you think about what could have been.

Adding a goal is usually a change in your life, and change takes time to work into your schedule. Starting out small is a great way to incorporate change – it’s not too demanding of your time, but you’re able to start building a foundation.

For example, a lot of people have a goal to exercise more. Starting out with a 10-minute workout is a great place to start. It’s not that difficult to squeeze 10 minutes into your busy schedule – finding a system to make it stick is the key. Maybe you walk during lunch, work out in the morning before you start your day or at the end of your day to get rid of all the stress, whatever works for you. Finding those systems that work for you, and not worrying about what other people are doing, will help you be very successful in achieving your goals.

Posted by HoodiaPharm HungerAway :: 4:57 AM :: 0 comments

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5 Reasons To Do Strenth Training

1. Strength training preserves muscle mass during weight loss.
At least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

2. Strength training elevates your metabolism.
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control. For every additional pound of muscle you gain, your body will burn about 50 more calories each day.

4. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.

5. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?

Posted by HoodiaPharm HungerAway :: 4:33 AM :: 0 comments

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7 Comfort Foods That Are Good For You

Comfort is a condition or feeling of pleasurable ease, well-being, and contentment. Food is a substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you.

Yogurt (with fruit)
The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you’re only adding more minerals and vitamins. Cool and soothing, this comfort food is a perfect snack, yet tastes sweet enough to ease your pain.

Fruit smoothie
This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you don’t normally like fruit, you will probably still enjoy a blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat during a hot, summer day.

Chicken noodle soup
Would you rather have anything else when you’re sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Here is our own chicken noodle recipe.

Angel food cake
Sometimes, we all love a slice of cake. Warm and fluffy, every bite is better than the previous one. With angel food cake, you can enjoy a slice without feeling guilty about it later. Pretend it’s your birthday and have a slice, maybe even with some fat-free whipped cream. Why not try our angel food cake tonight?

Oatmeal
Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbs, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave.

Vegetable juice
Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it’s great when you’re not very hungry or when you're on the go.

Crock pot creations (anything that’s healthy, anyway)
One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy meats and a bunch of veggies to make this comfort food good for you.

Posted by HoodiaPharm HungerAway :: 4:09 AM :: 0 comments

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Recipe of The Day

Applesauce Oatmeal Muffins

A yummy way to start the day with very little fat and lots of flavor!

Ingredients

1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)

Directions

Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.
These can be frozen and reheated in the microwave for a quick breakfast.

Number of Servings: 12

Posted by HoodiaPharm HungerAway :: 3:48 AM :: 0 comments

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Thursday, November 8, 2007 Top 10 Weight Loss Tips

If you are going to start a weight loss program, there are some points to consider.
One should always keep in mind that weight loss takes time and is not going to happen overnight. It requires a change in eating habits. It doesn't mean that weight loss requires eating less. It means you have to keep an eye on the calories you are taking and how much your physical activity and other works help them to burn.

Weight Loss Tips

• Don't keep yourself hungry as if do so; you are more tempted by unhealthy foods. This can lead to overeating and your weight loss goals will become dream.

• Walk 20-30 minutes daily after your last meal. These will help you to speed your metabolism up before the food has a chance to get settled in and lower your body fat storage.

• Whenever you feel laziness, take several deep breaths and try to do something creative to keep yourself busy.

• Get in the gym 3-4 times a week for resistance training. Do this early in the day if possible.


• Make a list before going to shop for groceries, and always stay on the outer edges of the grocery store. There's lot unhealthy diet in the inner aisles. This will help you to avoid junk and unhealthy foodstuffs to get in.

• When you slip up on your diet or weight loss program, pick yourself back up immediately and make a renewed commitment to your weight loss goals.

• Eat fruits and vegetables rich in fibers, vitamins and antioxidants. They fill up your stomach fast and are also low in calories and help to keep your calorie count low.

• Taking small frequent meals help to balance calorie intake throughout the day, instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

• Drink at least 8 glasses of water a day. In provides hydration to your body and help you feel full.

• Sweetened beverages such as juice, coffee and tea may satisfy your thirst, but gives you lots of empty calories. Even drinking these liquid calories doesn't make you feel full so you won't eat less food afterwards.

Posted by HoodiaPharm HungerAway :: 9:59 AM :: 0 comments

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Great Tips For Picking A Gym

The onset of daylight savings and winter weather can discourage even the most well-intentioned outdoorsman from exercising. But there's no need to pack on the pounds. Instead of skipping that daily run because of cold temperatures or inclement weather, it might be time to consider investing in a gym membership.

You won't be alone. The coming months comprise the second busiest quarter for new memberships. There are roughly 11,500 more gyms than five years ago, including ones with cutting-edge equipment, spa services, and age- and gender-specific clientele. The numerous options may seem overwhelming, but finding the right gym is a sound investment of time, money and energy.

To resist the many temptations membership representatives frequently dangle before a prospective client, it's important to arm yourself with a clear understanding of your personal fitness goals, a realistic estimate of the financial and personal commitment you are willing to make, and a list of which gym features are most important to your workout.

Whether you're moving a regular workout indoors or creating a new exercise routine from scratch, avoid simply joining the first gym with the shiniest logo and longest row of equipment. Instead, think about how a gym's available amenities can complement your existing level of fitness. A marathoner or cyclist should consider whether a gym is staffed with running or cycling experts. If weight loss is a primary goal, then seek out a club that caters less to the endurance athlete and more to similarly-minded gym goers likely to take advantage of fat-burning classes and an on-site dietitian or nutritionist. If you're unsure about personal fitness goals, consult with a physician or meet with a trainer who can incorporate both health and fitness issues into a personalized workout plan.

Since few gym memberships come without strings attached, location, money and time are important factors to consider before signing away several hundred dollars.

The convenience of location should be a crucial aspect of deciding on a gym. It's always a good idea to choose a club near work, near home or on the commute in between. When exploring membership packages, inquire about pricing options and hidden charges, but also be honest about the frequency of your workouts in order to find the best fit for your lifestyle and pocketbook.

From childcare to personal trainers to engaging classes, most gyms feature enticing services but it's important to test-drive as many of them as possible. Assessing the competency and experience of the staff should be a primary factor. Inquiring about the educational and certification levels of staff members, particularly trainers is also very important.

Take the same inquisitive and hands-on approach when evaluating classes, equipment and other aspects of the facility. Many gyms will allow potential members to try the club for one day at no charge or for a nominal fee, which is essential to informing your final decision.

Posted by HoodiaPharm HungerAway :: 8:59 AM :: 0 comments

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Hiking as a Family

Quality family time is by far the top benefit of hiking as a family. Children of all ages love to experience a family adventure, especially outdoors. Hiking is the perfect excursion to create unforgettable family memories and a new holiday tradition. Consider doing it this Thanksgiving instead of sitting around watching football after you eat! Hiking can be educational, teach navigation skills, get everyone more in touch with nature and, of course, help the entire family burn off Thanksgiving pie. The children (and parents) won’t even realize they are exercising. It’s also a great way to get to know your natural surroundings and create lots of Kodak moments!

Before Starting Out On A Hike...

Check out the course yourself to make sure its appropriate for the entire family. Create excitement for the family by describing your idea and what to expect on your hike. Get everyone a bottle of water. Pack a backpack with a first-aid kit, snacks, bug spray and flashlight. Give the children responsibility in preparing for the hike. Their tasks can be packing the backpack and spying for animals on the trail.
Children should be comfortable and dressed in the proper clothing (layers) and gear (supportive foot ware).

Be able to recognize the signs of heat exhaustion. Children and seniors are more vulnerable than adults to heat illnesses. Also be able to recognize poison ivy and other poisonous plants and insects.

Teach your children to step on sure footed ground. For example step on the larger rocks and step over slippery roots. Using a walking stick can aid in stabilized walking as well as give the upper body a good workout.

Consider what shape everyone is in prior to planning the hike. Choose a distance and terrain that is appropriate for the smallest child who will be hiking or for the least fit in the group.

Have a plan if someone gets lost. For example staying put in an area with a clearing (that can be seen from a helicopter) is usually best. Wandering around wastes energy and makes the search for you more challenging and frustrating for everyone

Posted by HoodiaPharm HungerAway :: 8:21 AM :: 1 comments

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Recipe of The Day

Pineapple Chicken Tenders

Skewered chicken tenders are brushed with a tropical mixture of pineapple juice, brown sugar and soy sauce, and then they're grilled. That's all it takes to make these scrumptious appetizers for ten.

Serves 10
Prep time: 30 minutes
Cook time: 10 minutes
Total time: 70 minutes
Calories: 151.09
Calories from Fat: N/A
Total Fat: 1.15 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 14.15 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 21.05 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
1 cup unsweetened pineapple juice
0.5 cup packed brown sugar
0.333 cup light soy sauce
2 pounds chicken breast tenders, raw

Directions
1. In a small saucepan over medium heat, mix pineapple juice, brown sugar and soy sauce. Remove from heat just before the mixture comes to a boil.
2. Place chicken tenders in a medium bowl. Cover with juice mixture, and marinate in the refrigerator at least 30 minutes.
3. Preheat an outdoor grill for medium heat, and lightly oil grate. Thread chicken onto wooden skewers.
4. Grill chicken tenders about 5 minutes per side, until no longer pink and juices run clear. They cook quickly, so watch them closely.

Posted by HoodiaPharm HungerAway :: 7:45 AM :: 0 comments

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Wednesday, November 7, 2007 Time Saving Tips For Exercise

A lot of people think they need to work out two hours a day in order to get lean and healthy. We put so much pressure on ourselves that failure is inevitable. It have always contended that a workout should fit into your lifestyle and the number of days and time spent working out should be realistic. Consistency and shorter duration workouts is the key to this game.

That being said, here are some helpful tips to make your workouts shorter, but just as effective as one longer bout. Your goal is to create a minimal fitness plan for success. All you need is a few days per week and sessions lasting approximately 30 minutes.

Short duration workouts are not only time effective, but also produce a positive hormonal state. Many studies conclude that long workouts produce a hormone called cortisol. Cortisol is a stress hormone that strips muscle and places high levels of stress on the body, thereby creating an unhealthy state.
Here are some tips to get you started:

Perform circuit training: Circuit training is simply performing one exercise for each muscle group without rest. For example, one would do a chest exercise for 12 reps, followed by back, shoulders, biceps, triceps, legs, calves and abs. Rest for 60 seconds and repeat for two to three more cycles or until you reach the 20-30 minute time limit. It’s a great way to burn fat and limit workout time.

Design a split routine: You don't necessarily need to work every major muscle group in each workout. One day, work only your upper body for 20 minutes and then finish with 10 minutes of cardio. The next workout, do lower body and finish with 10 to 15 minutes of cardio.

Perform weights and cardio on separate days: One day focus only on cardio for 20 to 30 minutes, the next day weight train for 20 to 30 minutes. A few days later, Yoga or Pilates for 30 minutes. It’s an excellent way to balance your routine and stay invigorated

Split your DVD workout: Lots of people love to exercise using fitness and dance aerobic videos. Who says you have you do it all in one session? Split the DVD into two days (assuming it’s an hour) and slightly increase your intensity level each day. You’ll still get great results.

Weight/cardio mix: One good short-duration workout method is to perform one weight training exercise followed by 3 minutes of cardio. Then, back to a weight training movement, then 3 minutes of a new cardio exercise. Keep repeating without rest until you achieve your 20 to 30 minute goal.

Walk briskly at lunch time 3 days per week for 30 minutes: Don’t get caught up in the fact that it’s not enough. We’re looking for consistency - which will ultimately help you to lose some fat and get fit.

Posted by HoodiaPharm HungerAway :: 9:33 AM :: 0 comments

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10 Healthy Vegetarian Snacks

To take the edge off an appetite or add a little taste to a salad or veggies, try a 2 Tbsp.p. serving of nutritious and tasty nuts or seeds: pumpkin seeds (2.4 g), macadamia nuts (.9 g), almonds (1.4 g), pecans (.6 g), chopped walnuts (1.1 g) - all under 3 net carbs.

Make an easy guacamole by mashing 1/2 medium avocado (3 g), season with a touch of salt, 1 Tbsp. tomato salsa (1 g) and a sprinkle of lemon juice (0 g). Have with raw veggies or a few low-carb tortilla chips. This fiber-rich snack is also high in heart-healthy monounsaturated fat = 4 g net carbs (just the guacamole).

Top 1 1/2 cups lightly steamed broccoli (5.8 g) with 1 Tbsp. grated parmesan cheese (0 carbs and only 1.5 grams of saturated fat) = 5.8 g net carbs.

Enjoy a 1 oz. serving of roasted soy nuts (6 g), which contains 13 grams of protein and 7 grams of mostly heart-healthy polyunsaturated fat and monounsaturated fat -- and only 1.5 grams of saturated fat. This on-the-go snack comes in flavors such as ranch, barbeque, and chocolate-covered = 6 g net carbs.

Treat yourself to a stuffed artichoke (6.9 g). Just trim artichoke stems and snap off the tough leaves to make a flat base. Place the artichoke snugly in a sauce pan and fill pan with enough water to come halfway up the artichoke. Sprinkle with sea salt, 1 Tbsp. parmesan cheese (0 g), and a splash of lemon juice (0 g). Cover with a tight-fitting lid and simmer about 40 minutes. Pull the leaves off one at a time and dip them and the delectable heart of the 'choke in a bit of melted butter (0 g) = 6.9 g net carbs.

Make a veggie bacon BLT by placing 4 veggie bacon strips (4 g), 1 leaf of romaine lettuce (.1 g), and 2 slices tomato (1.3 g) on 1 slice high-fiber low-carb bread (3 g). Spread with 1 Tbsp. soy mayo (0 g) = 8.4 g net carbs.

Sauté 1 cup green beans (5.8 g) in 1 Tbsp. extra virgin olive oil (0 g) with one clove chopped garlic (1.0 g), and 2 Tbsp. chopped onion (1.8 g) = 8.6 g net carbs.

Whip up a double berry tofu shake for breakfast: blend 1/2 cup blueberries (8.2 g) and 1/2 cup strawberries (3.6 g) with 6 oz. soft tofu (4.7 g), 2 ice cubes, and 1 tsp vanilla extract (0 g). Sweeten with 1 tsp Splenda (0 g) = 16.5 net carbs

Spread 2 Tbsp. peanut butter (4.3 g) and 2 Tbsp. sugar-free apricot jam (3.2 g) on 2 slices of crisp bread (10 g) = 17.5g net carbs.

For a light snack, enjoy the natural sweetness of fresh fruit: 1 cup raspberries (6 g), 1/2 cup honeydew melon (7.2 g), 1/2 cup pineapple (8.6 g), 1 cup watermelon (10.4), 1 cup papaya (11.2 g), 1/2 cup mango (12.6 g), 1 medium orange (12.9 g), 1 cup cherries. (16.8 g), 1 medium apple (17.3 g), 1 cup green grapes (26.8 g).

Posted by HoodiaPharm HungerAway :: 8:44 AM :: 0 comments

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Ways To a Healthy Heart

By keeping your heart healthy, you can spend even more time with the special people in your life. If you pay attention to what you eat, you can actually reduce or slow down the chance of developing heart disease. Healthy food choices can reduce the major risk factors for heart disease: high blood cholesterol, high blood pressure and excess body weight.

The good news about cardiovascular disease is most of it can be prevented. Heredity does play a role and you may have a higher incidence of developing heart disease, but many of the lifestyle behaviors you choose can decrease your risk of this disease. Your genes can't be altered, but your behaviors can change. The important thing is to understand that taking care of your heart can make a lifesaving difference, not only for yourself, but for your family. There are many simple behavior choices that can really make a difference in your life. Here are thirteen of them in fact!

1. Increase your intake of fruits and vegetables. Eat a variety of fruits and vegetables - try five or more servings a day.

2. Eat a variety of grain products and complex carbohydrate foods. Focus on whole grains and legumes.

3. Choose low-fat and fat-free dairy products every day (two to three servings).

4. Eat a variety of protein foods. Don't just include one protein type; balance your intake of lean protein sources such as fish, skinless poultry and lean meats. Include fish varieties that are high in omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Vegetable protein sources count, too.

5. Limit foods high in saturated fat and trans fat and/or cholesterol - mostly found in products such as full-fat milk, fatty meats, tropical oils, partially hydrogenated vegetable oils, desserts, sweets and many packaged foods.

6. Eat plenty of fiber foods daily. Just to name a few, try bran, oatmeal, legumes, fruits and vegetables.

7. Manage your weight. You don't need to be the perfect size "_" (you can fill in that goal number), but by reaching and maintaining your best weight, it will help. Obesity is a major factor contributing to heart disease.

8. Feed your body regularly. If you skip meals, you are more likely to overeat. By eating more frequently throughout the day, your blood-sugar levels are controlled better; you speed up your metabolism and regulate your cholesterol levels.

9. Reduce salt intake. Put the salt shaker away. Try to keep your total sodium intake below 2,400 milligrams a day. A low-salt meal plan can help control your blood pressure.

10. Exercise. The more movement the better. Exercise helps to improve blood flow, strengthen the heart muscle, reduce blood pressure and raise your good cholesterol (HDL).
11. Keep hydrated. Drink at least eight cups a day. Water is the best hydration fluid. Don't forget, caffeine can actually dehydrate you.

12. Stop smoking and limit alcohol intake.

13. Enjoy life and be happy!

Posted by HoodiaPharm HungerAway :: 8:17 AM :: 0 comments

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Recipe of The Day

Lemon Herb Chicken with Roasted Red Potatoes and Green Beans with Roasted Pepper

Ingredients

Small chicken breast (about 4 ounces)
2 tsp. olive oil
1 Tbsp. lemon juice
½ Tbsp. rice wine vinegar
1 garlic clove, chopped or minced (or ¼ tsp. garlic powder)
1 small onion, chopped
2 large leaves basil chopped (or ¼ tsp. dried)
2 sprigs of parsley (or ¼ tsp. dried)
1 small red potato (cut into quarters)
2 slices red pepper (about ¼ small red pepper)
½ cup fresh green beans (rinsed and trimmed)

Directions

Mix olive oil, lemon juice and rice wine vinegar in a shallow bowl. Add half the chopped garlic, half the chopped onion and basil. Stir, then marinate chicken mixture overnight in refrigerator. (If you are preparing this on the same day, try to give it a few hours in the marinade). Turn several times while marinating.

Chop one large sprig of parsley and combine with remaining chopped garlic and onion. Stir 1 teaspoon olive oil into potatoes, add herbs and mix well. Lay potatoes evenly on an oven tray. Roast in a 350-degree oven until golden brown (about 25 minutes).

Place two slices red pepper in a toaster oven and broil on both sides, approximately 3-5 minutes, until you see small burn marks on the edges. Set aside.

Preheat a vegetable steamer. Place green beans in hot steamer. Remove when bright green (about 4 minutes). Chop roasted pepper into small pieces and mix with the beans.

Place marinated chicken breast on indoor or outdoor grill. Brown a few minutes on each side. You can rotate it to get cross-hatched grill marks if you wish. About 15 minutes before the potatoes are done, place par-grilled chicken next to the potatoes and bake approximately 7-10 minutes. Remove when the chicken is white all the way through, but still moist on the inside.

If you don't have a grill, then bake the chicken 15-20 minutes at 350 degrees (to an internal temperature of 168 degrees Fahrenheit).

Serve all ingredients on a dinner plate garnished with parsley.

Nutritional information: Calories 395; Calories from Fat 97; Protein 32.95g; Carbohydrates 42.88g; Dietary Fiber 6.92g; Soluble Fiber 0.80g; Total Sugars 7.29g; Fat 11.0g; Saturated Fat 1.49g; Mono Fat 6.95g; Poly Fat 1.25g; Trans Fatty Acid 0.03g; Cholesterol 68.44mg

Posted by HoodiaPharm HungerAway :: 7:41 AM :: 0 comments

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Tuesday, November 6, 2007 How Online Weight Loss Programs Work

If you are interested in losing weight, you may have thought about joining a local weight loss program or visiting a local weight loss center. Unfortunately, if you are like many other individuals who are interested in losing weight, you may not necessarily have the time to do so. Whether you have a demanding job, a family to take care of, or both, you may find it impossible to meet up with a local weight loss group on a regular basis. If that is the case, you may be thinking that achieving your weight loss goal is simply out of reach, but it doesn’t have to be.

What many individuals do not know is that they can join an online weight loss program. Online weight loss programs are similar to many locally operated weight loss programs. Often times, the only difference is that you do not get to meet with group leaders or other members in person. If you are searching for a way to incorporate weight loss into your busy schedule, you are urged to examine online weight loss programs. These online weight loss programs are designed for all individuals, but they are perfect for those who regularly find themselves pressed for time.

When it comes to online weight loss programs, you will find that these online weight loss programs come in a number of different formats. For starters, it is possible to find free online weight loss programs; however, you will likely find that the best ones require the paying of a membership fee. Although each weight loss program is likely to vary, many have affordable monthly membership rates, some as low as five dollars a month. It is also possible to find weight loss programs that are designed for women, men, those over the age of fifty, and so forth.

If you have never joined an online weight loss program before, you may be wondering a little bit more about how they work. As previously stated, not all online weight loss programs are the same. With that in mind, however, you will find that many operate in similar matters. A few of the many member perks that you may get, when joining an online weight loss program, are outlined below.

One of the many perks or benefits to joining an online weight loss program is that you should get access to workout or exercise information. Many online weight loss programs will give you access to their website, which should have exercises and workouts outlined for you. You should be able to get detailed directions for those exercises, pictures, and possibly even sample videos. Some more expensive online weight loss programs will give you access to customize workouts, ones which focus on the areas of your body that you would most like to improve.

Another member perk or feature that you should get access to with an online weight loss program is that of healthy recipes. Healthy eating is an important part of weight loss. That is why many online weight loss programs have a healthy eating section. Not only may you get healthy food recipes, but you may also get moneysaving coupons, as well as cooking and food shopping tips.

As previously stated, often times the only difference between a locally operated weight loss program and an online program is the fact that you do not get to meet with the group leaders or other group members in person. With online weight loss programs, you may not get in-person contact, but you may still be able to communicate. Many online weight loss programs have online message boards for their members to communicate with each other.

As a reminder, it is important to remember that not all online weight loss programs are the same. Despite the possibility of a variance, you should find that most online weight loss programs are more than worth your money, especially if you regularly find yourself pressed for time.

Posted by HoodiaPharm HungerAway :: 8:47 AM :: 0 comments

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Doing a Weight Loss Program Vs. Doing It On Your Own

Are you interested in losing weight? Whether you would like to improve your health, improve you appearance, or do both, you may be interested in finding a weight loss plan to use. When it comes to weight loss plans, you will find that you have a number of different options. Two of your most common options include paying for a weight loss plan or developing your own.

If this is your first time attempting to “seriously,” lose weight, you may be wondering whether you should develop your own weight loss plan, also commonly referred to as a weight loss program, or pay for one. One of the best ways to determine which weight loss plan you should use is to examine the pros and cons of each. A few of the most influential advantages and disadvantages to developing your own weight loss plan, as well as paying for one are outlined below.

When it comes to paying for a weight loss plan or a weight loss program, you will find that you can do so locally or online. If you choose to participate in a local weight loss program or plan, you will likely meet in a centralized location. Many times, you just get together every week or two. There are some weight loss programs where you can exercise onsite though. Should you choose to join an online weight loss program, you will likely have online meetings or discussions with trainers or other weight loss program members, either on a message board or through emails. You should also have access to healthy recipes and easy to do exercises.


One of the many advantages to paying for a weight loss program or a weight loss plan is that you are often given a professional plan. Many times, the individuals or trainers in charge of running these programs have training or firsthand experience with losing weight. This often eliminates trial and error, as many have already learned what works and what does not work with weight loss.

In all honestly, the only downside to paying to join a weight loss program or a weight loss plan is that you have to pay to do so. With that in mind, however, you should be able to find affordable weight loss programs and plans, both locally and online. Although it is not guaranteed, many people find the most affordable help in the form of online weight loss programs or online weight loss plans.

As for developing your own weight loss plan, there are a number of advantages to doing so. One of those advantages is that you can customize your weight loss plan and program to you. For example, if you were allergic to milk, you could work your allergy into your weight loss program, where as a paid weight loss plan or program may not do so. You can also customize your workouts to yourself. This is great if you are obese and unable to follow many workout videos, which seem like they are designed for those who already in “perfect,” shape.

Another one of the many advantages to developing your own weight loss plan to follow is that it is fun to do. You also have a number of tools at your fingertips. There are a number of websites and magazines that you can get weight loss information from; information that you can use to create your own weight loss plan to follow. Some individuals have said that creating their own weight loss plan to follow makes them more excited about the process and more likely to see the plan all the way through.

The above mentioned factors are just a few of the many that you may want to take into consideration, when trying to determine whether you should develop your own weight loss program or join a paid weight loss program. Many individuals have reported starting their own weight loss program and then later joining a paid one if they didn’t get the results that they were hoping for.

Posted by HoodiaPharm HungerAway :: 7:23 AM :: 0 comments

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Recipe of The Day

Mediterranean Pasta

In just minutes you can whip up this flavorful cold pasta salad by tossing cooked spaghetti with oregano, basil, olive oil and bread crumbs. Chill to let the flavors meld, and serve cold.

Serves 6
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Calories: 175.44
Calories from Fat: N/A
Total Fat: 3.12 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 31.45 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 5.39 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
8 ounces spaghetti
0.25 cup bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon olive oil

Directions
1. In a large pot with boiling salted water cook spaghetti pasta until al dente. Rinse with cool water. Drain well.
2. In a large bowl mix the bread crumbs, oregano, basil, and cooled pasta. Pour olive oil to your likening over the mixture.
3. Serve salad cold.

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

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Monday, November 5, 2007 Spotting a Weight Loss Scam

Are you looking to lose weight? If you are, there is a good chance that you will start your own weight loss program. When many individuals start their own weight loss programs, they do so with the help of a number of weight loss products, like diet pills or exercise equipment. If you are interested in buying these types of weight loss products, you need to always be on the lookout of scams, as they do exist.

When it comes to weight loss products, like exercise equipment and diet pills, many people automatically wonder how they can tell if they are being scammed. Unfortunately, you often cannot tell by reading an advertisement in a magazine or online or by watching a television infomercial or even by looking at the weight loss product in question. The best way to determine if the weight loss product you are interested in buying is really worth your money is to do research first.

When it comes to researching weight loss products, there are a number of different ways that you can go about determining if the product or products you want to buy are worth the cost. One of the easiest ways to go about doing so is by visiting the online websites of retailers that allow their customers or the general public to rate or review their products. Many consumers like to alert others to a product that is a waste of money or even alert others to a product that is well worth the cost. If you are able to find weight loss product reviews, you are advised to read them.


When reading weight loss product reviews, like product reviews for diet pills or exercise equipment, it is important to remember that no product is perfect. Even the best products, like the ones that come highly rated and recommended, will have a few bad reviews. What you need to be cautious of is any weight loss product that has more bad reviews than it does good reviews. This is a surefire sign that the weight loss product in question may not be worth your money.

You can also find product reviews or just specific weight loss products being discussed by performing a standard internet search. When performing an internet search, you will want your search phrase to be the name of the weight loss product in question. Your search may lead you to online message boards where weight loss and other health issues are being discussed. These types of websites and message boards are a great way to also learn about weight loss products that you may not have otherwise came across.

Another way that you can determine if you are being “scammed,” by a weight loss product, is by examining the online website of the product distributor or manufacturer. When you buy a diet pill or another weight loss supplement, you should be provided with as much information as possible. Be cautious of any product whose website only claims to help you lose weight, but doesn’t explain how it is done. The same can be said for exercise equipment.

Another great way that you can determine if the weight loss products you are interested in buying are worth the money is by speaking with your doctor. Often times, you don’t even have to schedule a visit; a telephone call should get you the answers that you were looking for. Most doctors can let you know if a weight loss pill or supplement that you are interested in buying is worth the money. If they can’t tell you about the specific product in question, there is a good chance that they can at least review the ingredients with you. For exercise equipment, your physician may also be able to provide you with advice.

Of course, if you have the money to spend on weight loss products, you may be interested in going ahead and buying the product or products in question anyways. That is fine to do, but you also need to remember that many weight loss products, especially the ones featured on television infomercials are priced relatively high.

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

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Shopping Healthy Everyday

The road to good health is paved with good nutrition and exercise. But for many folks traveling that road and knowing how to shop for low-fat foods rich in nutrients is a mystery.

Here are several tips to make that next trip to the market a little easier:

1. Stick to the list. Plan a weekly menu and create a list of ingredients for those meals.

2. Eat a healthy meal or snack before shopping. It’s too easy to buy too much when shopping on an empty stomach.

3. Keep to the outside lane. Most food stores keep the healthiest choices like produce, meat and dairy on the perimeter with junk food in the middle.

4. If it can’t be said, don’t pick it up. Don’t buy anything with more than five ingredients and/or anything that includes words too difficult to pronounce. Advertisement

5. Go homemade. Ban convenient, processed food; anything homemade is bound to be healthier and less expensive.

The road to weight loss and management doesn’t have to be fraught with worry. Following these steps makes it less stressful to focus on buying fruits and vegetables, lean meats and low-fat dairy products.

Posted by HoodiaPharm HungerAway :: 6:41 AM :: 0 comments

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Recipe of The Day

Scrambled Eggs Florentine

Protein in the morning can help boost your energy and even your mood. And eggs are your best bet. Try this super-healthy, super-delicious recipe. It may help you get up and get out the door!

Ingredients

4 egg whites
1 oz. fat-free mozzarella cheese -- fat free
1/4 cup chopped onion
1/2 cup fresh mushrooms
2 cups fresh spinach
1/4 tsp. nutmeg
1/3 tbsp. olive oil

Directions

Rinse spinach; set aside. Chop mushrooms and set aside with onions. Beat egg whites; add cheese, onions and mushrooms and set aside. Heat olive oil in a nonstick skillet to medium-high heat. Sauté spinach for a few minutes until wilted; sprinkle with nutmeg and remove from skillet. Cook scramble the egg mixture in the same skillet and serve topped with spinach.

Nutritional values per serving: 220 calories (90 from fat), 10g fat (4g sat.), 15mg cholesterol, 400mg sodium, 9g dietary fiber, 5g sugar, 24g protein, 80% RDA of vitamin A and 35% RDA of vitamin C.

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 :: 5:27 AM :: 0 comments

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Saturday, November 3, 2007 Eating Healthy on a Budget

There is no question that eating healthy costs more money, at least that is what most people think. It doesn't have to be that way though. There are affordable ways to eat healthy so that it doesn't break your budget. Here are some tips to do so:
  • Flexibility - If your diet recommends that you buy fresh veggies that are more expensive and you see a sale on frozen vegetables, don't be afraid to change the recipe a bit. Frozen veggies are just as low fat then fresh ones so don't feel you are stuck with only what they recommend.
  • Cut coupons and look for sales - Always keep an eye out for the sales and specials that can help to stretch your already tight budget. Cutting coupons can also help you to buy healthy food that you might otherwise not be able to enjoy. Check all the circulars of your local grocery stores and see where you can get the best deals on the food you actually eat.
  • Buy dried peas and beans - They are just as nutritious as fresh or canned varieties. They may take a little longer to prepare but you get a great amount of them to make at a later time.
  • Compare prices - It might sound like common sense but some people insist on the same brand name every single time. Store named brands are just as tasty and often cost much less. You can also find sales on different brand names each week so don't be afraid to experiment.
  • Buy in bulk - Although you may spend more on your first trip to a large wholesale store the savings can be seen when you don't have to buy the product for a long time. This works well if you have a large pantry or freezer to store the excess. You'll also find that you don't have to stop at the store as often, or have to go out to eat because you don't have enough food at home.
    Buy fruits and veggies in season - Fruits and vegetables go down in price during the season in which they are grown, so buy them then. During other seasons, try to spice up your food palette with new and unique fruits and vegetables that you don't usually try. If you don't feel like experimenting then you can always choose the frozen or canned variety's during the off-season of your favorite item.
    It may take some time to master the healthy food budget, but it can be affordable. You'll learn when your favorite health foods go on sale, and what season is perfect for your favorite fruit. Just be patient and don't give up, practice really does make perfect.

Posted by HoodiaPharm HungerAway :: 7:26 AM :: 0 comments

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Friday, November 2, 2007 More Is Not Better

Training is a great thing so it is easy to see why so many fall into the all too common 'more is better' trap. Like with many things in life, training should focus on quality over quantity. Your goal is not to train constantly more - not longer, not more frequently. Your focus is to improve your training - to increase your intensity by doing more and better in the time you have.

The fact of the matter is that marathon weight training workouts make no physiological sense. They work completely against how your body is designed to function in terms of packing on muscle. There is a good reason for keeping your workouts no longer than 45 minutes to an hour. Quite simply your testosterone levels begin to drop off dramatically after 45 minutes meaning that your output after this time is probably not going to be at the level required to stimulate new growth but rather is simply going to tax your body and eat into your recovery capacity. This means that your body will need to spend a great deal more resources repairing itself to where it was, an equilibrium level, leaving LESS to actually put towards NEW growth. Whilst training does tear down muscle fibres so they adapt and grow stronger, it is only a means to an end. The ultimate goal is to stimulate this adaptive response not see how much muscle tissue you can annihilate into oblivion.

Intensity is not about collapsing and puking every time you train, it is a measure of the quality work and effort you put in to maximise the adaptive response whilst hitting the correct muscles safely with good technique that improves their function as well as appearance. Training does not exist in a vacuum and it is also useful to consider and apply the concept of intensity and quality effort into the other vital areas such as nutrition and lifestyle that ultimately determine your success in achieving a lean muscular physique.

Taking the time to study and understand nutrition as well as the focus and discipline to shop, prepare and eat clean food is definitely an area where so many people lack the necessary intensity to support and maximise the adaptive response created in the gym. Making time to take care of your body and being organised to get enough sleep to ensure your body receives enough growth hormone and muscle building rest requires effort and you will need to apply yourself exactly as you drive yourself to train harder. Be honest. If your progress is stalling because you are neglecting other areas, more training is not the answer. You simply need to get better at all the things that matter. More is not better. Better is better.

Posted by HoodiaPharm HungerAway :: 10:57 AM :: 0 comments

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Hiking For Seniors

For many reasons, many people love to go outdoors and have fun going on hiking trips and trekking through the wilderness. This is an activity that can also be ideal for the older generation since it is exercise and it is relaxing exercise. Being able to relax while walking along trails in the local parks or hiking through hills and mountainous regions is something that can help older people's cardiovascular fitness. Even if it's just for a few hours or even for a few days the relaxation that one feels not only helps their fitness but also provides a great deal of fun.

The outdoors provides so much benefits for older people such as having the time alone without any disturbances and constant interruptions and is a great way of communing with nature. Sometimes the best way to enjoy yourself is in solitude and hiking out in the outdoors provides this or if you want to have group fun then this can also be done. There are no limitations to being outdoors as you can still enjoy and have fun no matter what condition since it can be enjoyable in all sorts of weather. It is indeed a great way to be in the middle of a natural habitat and enjoy being able to see nature and witness the wonders of life.

Similar to any vacation or holiday, being prepared is important for everyone that wants to take an outdoor hiking adventure. Being prepare to tackle any adventure and face any obstacle that nature can throw at you is an important part of the hobby which some may find challenging and fun. Whether you decide to go hiking outdoors for fun, entertainment, education or for a rigorous physical exercise you need to be aware of that the woods can present opportunities for danger and injury. You will need to prepare yourself should this circumstances arise and know how to react if things do not go your way.

There are so many people that enjoy this hobby and take to the trail that there is the possibility of putting their health into jeopardy by not preparing themselves physically to meet the challenges that hiking outdoors gives out. For the older people it is important that they be in good physical condition so that they can enjoy the experience better. Taking some physical fitness classes or exercises will go a long way in being able to meet any demands that hiking outdoors will bring, since it has been known that this hobby can lead to fatigue which can result in muscle strains and pulls.

As we age the capacity to endure physical exertion is lessened so you will need to ensure that you can meet these demands before taking out your gear and hitting the trail. It's no point going on an outdoor hiking adventure if you cannot physically be able to cope since you will not enjoy the experience if you get injured, so prepare yourself physically and you have get an exhilarating time.

Posted by HoodiaPharm HungerAway :: 10:25 AM :: 0 comments

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Walking To Lose Weight

Weight loss is a hot topic these days. It seems as if every other commercial on television has the face of some celebrity promoting the latest, greatest weight loss product or some unknown person showing you their before and after pictures. Unfortunately, there is a reality to weight loss that most people don't want to hear. It takes hard work and a healthy diet to lose weight and it takes time. There is no overnight fix for losing weight.

Many people are now walking to lose weight, along with their diet plan. The combination of exercise and diet together has been proven to work nine times faster than trying to lose weight by doing just one or the other. This makes complete sense because you must burn off 3500 calories in order to lose one pound of fat or take in 3500 pounds to gain one. So by dieting and taking in less calories than you normally would and also walking to lose weight, you'll not only reduce your calorie intake, but you'll also burn calories immediately while walking and it will also increase your metabolism for the rest of the day. You can actually be burning extra calories while you sleep!

If you intend to start walking to lose weight then there a few things you should consider before you begin.

1. You should always visit your doctor before beginning any type of weight loss or exercise program. You could have a potentially dangerous ailment that you aren't aware of that could be aggravated by exercising.

2. Start off slowly and walk short distances. Many people overdo it when they start out and end up hurting themselves and then never go back to it because of this. Start off with a half mile for a week and then increase it to a mile. Wait two weeks and then start going a mile and a half. Just gradually step it up as you go.

3. Make sure that you have a good pair of walking shoes. This is very important because not having good walking shoes can effect both your shins and the arches of your feet. If you start hurting right off the bat then you'll be less likely to continue with your exercise program. Walking shoes are a great investment if you plan to start a walking to lose weight program.

If you are unable to walk or if it does become too difficult because of an injury, you should not give up on your weight loss goals. You can try other things that will help you burn calories, such as swimming. Get with a Nutritionist and also consider joining a gym. There's bound to be something that you can do that will get those unwanted calories off and keep them off for good.

Posted by HoodiaPharm HungerAway :: 9:54 AM :: 0 comments

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Recipe of The Day

German Chocolate Bundt Cake

We bet you never thought you'd see a German Chocolate Cake you could indulge in and still lose weight, did you? Cake lovers, get your forks ready!

Ingredients

Streusel:
1/4 cup all-purpose flour
1/2 cup packed brown sugar
2 Tbsp. chilled butter or stick margarine, cut into small pieces
1/3 cup flaked sweetened coconut
1/3 cup chopped pecans

Cake:
Cooking spray
1 Tbsp. granulated sugar
1/2 cup unsweetened cocoa
1 oz. sweet baking chocolate
1/2 cup boiling water
1-1/2 cups granulated sugar
1/3 cup butter or stick margarine, softened
2 tsp. vanilla extract
2 large egg whites
2 cups all-purpose flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 cup low-fat buttermilk

Glaze:
1 cup powdered sugar
1 Tbsp. butter or stick margarine
4 tsp. fat-free milk

Directions
Preheat oven to 325 degrees.

To prepare streusel, lightly spoon 1/4 cup flour into a dry measuring cup; level with a knife. Combine 1/4 cup flour and brown sugar in a small bowl; cut in 2 tablespoons butter with a pastry blender or two knives until mixture resembles coarse meal. Stir in coconut and pecans.

To prepare cake, coat a 12-cup Bundt pan with cooking spray; sprinkle with 1 tablespoon granulated sugar. Set aside. Combine cocoa and baking chocolate in a small bowl; add boiling water, stirring until chocolate melts. Set aside.

Combine 1-1/2 cups granulated sugar and 1/3 cup butter at medium speed of a mixer until well-blended (about five minutes). Add vanilla and egg whites, one at a time, beating well after each addition. Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine 2 cups flour, baking powder, baking soda and salt, stirring well with a whisk. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Stir in cocoa mixture.

Spoon half of batter into prepared pan; top with streusel. Spoon remaining batter over streusel. Bake at 325 degrees for one hour or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan. Cool completely.

To prepare glaze; combine powdered sugar and butter in a small bowl. Add milk; stir with a whisk. Drizzle over cake.

Makes 16 servings (serving size: 1 wedge). Nutritional values per serving: 302 calories (29 percent from fat), 9.8g fat (5.3g sat, 3.2g mono and 0.8g poly), 3.8g protein, 58g carbohydrate, 0.7g fiber, 16mg cholesterol, 1.6mg iron, 224mg sodium and 58mg calcium.

Posted by HoodiaPharm HungerAway :: 9:39 AM :: 0 comments

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Thursday, November 1, 2007 The Basics of Heart Rate Monitors

Innovations in heart rate monitors in recent years have meant that it is now possible to continually measure your pace (speed) and distance alongside your heart rate and have them display on your monitor as you exercise. This is possible through two very different technologies (GPS and Footpod) and you generally need to make a choice between them depending on your exercise needs.

GPS stands for Global Positioning System. With GPS heart rate monitors an antenna on the monitor receives a satellite signal of your position as you move and constantly computes and updates your speed and distance data from this so that it can be displayed on the monitor during your fitness session.

With Footpod technology you wear a small device - the footpod - on your shoe and it computes your pace and distance by making thousands of measurements of your stride pattern as you move. It doesn't just measure stride length but uses the same kind of technology found in ultra-accurate industrial robotic and space positioning systems encased in a small plastic unit.

Given the two different technologies to measure your speed and distance, which one should you buy?

Choose GPS if:

  • if most of your activity is outdoors as GPS systems do not work indoors
  • if you exercise in wide open spaces. Many systems struggle with finding a good signal if you run between tall buildings or under dense tree coverage
  • if you want to use the pace and distance functionality for sports other than running such as skiing or rowing - GPS monitors in contrast to the Footpod technology do not rely on foot movements

Choose Footpod technology if:

  • your exercise is mainly running or walking indoors or out
  • you are a runner and cyclist and find an option that offers both footpod and equivalent bike accessories

Posted by HoodiaPharm HungerAway :: 9:50 AM :: 0 comments

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Working Out at Home

We all know we should be doing some form of exercise don't we? But, most of us really don't want to leave our home and go to a gym.

No matter which way you go, you are going to need exercise equipment and a room in your home to put them. Here are a few choices for the kinds of equipment that you might want to get:

The most popular workout equipment that is sold today is a treadmill. If the weather is cold, or if it's raining or snowing you don't have to worry about freezing. Just go into your exercise room (or space) and walk on your treadmill. Treadmills aren't the heavy, clunky machines that they used to be. Most can now be folded up and stowed away in a closet or behind a screen.

A universal weight set is the next thing that you should think about getting. Universal weight sets can be set up so that you can exercise a wide range of muscles in the body. Pumping iron isn't like it used to be in the old days. This type of exercise equipment can be set up to exercise just about any part of your body, from your legs, to your arms to you back...you name it. Using just these two pieces of exercise equipment, you can improve both your cardio and your body's strength.

The least expensive choice as to learning the correct ways to exercise is by purchasing a fitness video. You don't even have to use special equipment with some of these videos. Some will be for yoga and others just for dancing and aerobic exercise. Here are some things to be aware of when looking for a fitness video:

1. Decide on what kind of fitness that you want to start with and buy a video for that one kind. Don't try to start out with twenty different kinds of exercises. You'll just give up overwhelmed and frustrated.

2. Start slowly by following the video examples one step at a time. Maybe you've decided to do an aerobics dance video first. Begin the routine and then stop when you get overly tired. Take a day off and then start again, going as far as you can without overtaxing yourself. Build up your workout routine time gradually.

3. Only when you can easily do the exercise routine in the aerobics video that you purchased, then go for another type of exercise such as Tai Bo.

Fitness videos are great for those who are shy or think that they are to fat to be seen at the gym. (Why is that? That's what gyms are for!) Once you get a few routines down, you'll start feeling healthier and have more stamina.

Posted by HoodiaPharm HungerAway :: 8:48 AM :: 0 comments

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Pilates

Imagine a type of exercise that could do more than just make you stronger or help you lose weight. What if there was a type that could actually improve your posture, help prevent future injuries, improve you coordination and balance, and make you better at physical sports. What if the positive aspects of this theoretical regimen didn't stop there, but when on to make you more flexible, improve your sense of touch, make it easier for you to move, make you stronger, and even alleviate back pain? Of course one exercise regimen could not possibly do this, could it? Yes, it could and this program goes by the name of Pilates.

A regimen that could do all this would likely be considered some new system that required high-tech exercise equipment, probably recently discovered by researchers after years of study. On the contrary, the Pilates program came to exist in the year 1880, over 100 years ago, in Germany. Pilates was the concept of a man named, you guessed it, Pilates. When he was just a boy, Pilates was slammed with one physical issue after another, such as Rickets, Asthma, and unusual bone formations.

As a stubborn young man, Pilates refused to accept the conditions as permanent, and sought to find a way to retrain his body, make it more flexible and durable. After many years of self induced training in meditation and physical fitness.

The compilation of Pilates study came in the form of a regimen that was built upon the principle of balance. The idea was to find a point where strength and flexibility could meet on equal levels. At the same time, it also focused on the balance of the body, the mind, and the spirit. After studying a bit more into his theories of balancing these three, Pilates stumbled upon the eastern theories on equality of calmness and centeredness. All of this coupled with the western worlds approach to exercise (motion, and strength) he brought together his new and ultimate exercise program, the Pilate Regimen.

The overall concept of the program, though there have been many offshoots over the decades, is centered around concentration of movements, the use of the bodies center (lower back/abdomen), and smooth movements, as well as that of controlled breathing. There are many great sources of information on the Pilates regimen, and once you start delving into them, you will find that there is a mass of different techniques to it. Though this might be a bit confusing at first, there are ways to choose the correct one for you, as each way focuses on a different aspect of your being and well being.

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

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Recipe of The Day

Quick Chicken Marsala

This recipe gives you the basics, chicken, mushroom soup for the sauce and Marsala wine. But you can enhance it with fresh sauteed mushrooms or onions if you have the inclination.

Serves 6 servings
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Calories: 232.19
Calories from Fat: N/A
Total Fat: 2.68 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 10.11 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 28.16 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
6 skinless, boneless chicken breasts
1 (10.75 ounce) can condensed golden mushroom soup
1.25 cups Marsala wine

Directions
1. In a large skillet, saute the chicken breasts in butter or margarine. Once chicken is lightly browned on all sides, add the soup (undiluted) and 1/2 soup can of Marsala wine. Cover and simmer until chicken is no longer pink inside, about 20 minutes.

Posted by HoodiaPharm HungerAway :: 7:18 AM :: 0 comments

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