HoodiaPharm HungerAway
Friday, February 29, 2008 The Truth About Carbs

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates


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Staying The Course

So you're well on your way to achieving your weight-loss goals. Feels good, right? Remember, though, my program is about total health. Those changes you're implementing in your life? They've got to be PERMANENT. You might get into a size 8, or have a six-pack to show off, but that doesn't mean you can cheat, get lazy, or stop counting your calories.

Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you can't relapse.

All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.

I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you look every time you catch your reflection in a store window or look in the mirror! Eventually, behaviors and choices you've had to think through will become gut instinct.

You can do this. Remember, you're doing it right now

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

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5 Tips for Couch Potatoes

You were doing so well with your exercise program, but then something happened. A bad cold, a few rainy days, and there went your motivation. You keep trying to get started again, but nothing works. When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.

1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.

2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.

3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!

4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.

5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.

Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!

Posted by HoodiaPharm HungerAway :: 6:45 AM :: 0 comments

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Recipe of The Day

Roasted Sugar Snap Peas with Shallots Recipe

This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 10 minutes

Ingredients
2 pounds sugar snap peas, ends trimmed
1 tablespoon olive oil
kosher salt to taste
1 tablespoon finely chopped shallots

Cooking Instructions
1. Preheat the oven to 450°F.
2. Spread the sugar snap peas out on a baking sheet. Brush them with olive oil and sprinkle with salt and shallots.
3. Roast the sugar snap peas on the top rack of the oven until they begin to get tender on the outside, about 5 minutes.

Nutrition Facts
Serving size: about 1/3 pound
Calories 88
Total Fat 3 g
Saturated Fat 0 g
Protein 4 g
Total Carbohydrate 13 g
Dietary Fiber 4 g
Sodium 94 mg
Percent Calories from Fat 26%
Percent Calories from Protein 17%
Percent Calories from Carbohydrate 56%

Posted by HoodiaPharm HungerAway :: 5:56 AM :: 0 comments

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Thursday, February 28, 2008 The Benefits of Pomegranates

As you peruse the grocery store aisles, it’s easy to bypass that pile of red, leathery, baseball-sized fruit. Pomegranates are an odd-looking “super food” to be sure, but crack one open and you’ll find a delicious source of antioxidants and nutrients. With disease-fighting properties, pomegranates are becoming popular in both whole and juice form. Here are 5 reasons to pick up a pomegranate, plus two delicious recipes to get you started…

The pomegranate, known as the royal fruit because of the crown on top, is bursting not just with a delicious sweet-tart juice, but also with antioxidants and disease-fighting phytochemicals. A staple of the Middle Eastern diet, the pomegranate has a rich history in literature, mythology and religion. It’s spoken of by Juliet in Shakespeare’s Romeo and Juliet, and is mentioned more than two dozen times in the Bible.

And now, pomegranates are growing in popularity in the U.S. While there are many varieties of the fruit, most pomegranates in this country are of the California Wonderful variety. Known for its size, large seeds and sweetness, California Wonderfuls have been found to be especially rich in antioxidants.

Posted by HoodiaPharm HungerAway :: 8:01 AM :: 0 comments

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Recipe of The Day

Yogurt Marinated Grilled Chicken with Fresh Corn Salsa Recipe

This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 20 minutes

Ingredients
For the marinated grilled chicken:
1 cup low-fat or non-fat plain yogurt
zest and juice of 1 lime
2 cloves garlic
2 tablespoons honey
1/4 cup minced red onion
2 tablespoons chopped cilantro leaves
4 boneless, skinless chicken breasts, about 4 to 6 ounces each

For the corn salsa:
2 teaspoons olive oil
1 cup fresh corn kernels, cut from the cob (about 2 ears)
1/4 teaspoon sugar
salt to taste
freshly ground black pepper
4 teaspoons balsamic vinegar
2 chopped, fresh plum tomatoes
1/4 cup finely chopped red onion
1/4 cup chopped cilantro leaves
1 jalapeño pepper, or to taste, seeded and finely chopped

Cooking Instructions
For the marinated grilled chicken:
1. Mix all the ingredients except the chicken in a large bowl.
2. Add the chicken to the mixture and coat evenly.
3. Cover the bowl and refrigerate for at least 4 hours or overnight.
4. Preheat the grill.
5. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with the salt and pepper.
6. Place the chicken on the hot grill and cook until the juices run clear, 6 to 8 minutes per side.

For the corn salsa:
1. Heat the oil in a skillet over medium heat. Add the corn and cook for 2 minutes. Add the sugar, season with salt and pepper and cook for another minute. Add the vinegar and cook for 1 more minute.
2. Transfer the corn into a small bowl and cool slightly. Stir in the tomatoes, onion, cilantro, and jalapeño pepper. Adjust the salt and pepper to suit your taste.
3. Spoon the salsa over each piece of grilled chicken.


Nutrition Facts
Serving size: 1 chicken breast with salsa
Calories 364
Total Fat 8 g
Saturated Fat 2 g
Protein 48 g
Total Carbohydrate 25 g
Dietary Fiber 2 g
Sodium 296 mg
Percent Calories from Fat 20%
Percent Calories from Protein 53%
Percent Calories from Carbohydrate 27%

Posted by HoodiaPharm HungerAway :: 6:03 AM :: 0 comments

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Wednesday, February 27, 2008 Heart Health

Heart disease is still the No. 1 cause of death in the U.S. Women are no exception, but it seems that most are unaware of their risk. It's more a problem for men, right?

In reality, almost 40 percent of all female deaths in America occur from cardiovascular disease, according to the American Heart Association (AHA). This includes strokes, which kill more women than men each year. Additionally, 38 percent of women will die within one year after a heart attack compared to 25 percent of men. So the best medicine then becomes prevention.

A healthy diet and lifestyle are the best weapons you have to fight cardiovascular disease. The group advocates taking simple steps to improve overall health and gain long-term benefits, while remembering it is the overall pattern of the choices you make that counts.

In addition to not smoking and getting daily exercise, a healthy diet can be the cornerstone in your battle against heart disease, but this is also an area where most tend to be misinformed and unaware of what they should be eating. Start at the beginning and decide if what you're eating is heart healthy or just adding to the risk for heart disease.

Posted by HoodiaPharm HungerAway :: 8:11 AM :: 0 comments

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Working Out As a Couple

Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting? When two people agree to share everything, shouldn't a commitment to healthier living be at the forefront?

When both members are equally motivated to shed pounds, they can support each other and achieve greater weight loss than when they go it alone. Get rid of the word diet - and talk lifestyle. Couples should undertake lifestyle changes together. When both resolve to change their lifestyle and their attitude about eating, then it can be a very positive experience - one that will lead to permanent weight loss.

If you're committed to losing weight and living healthy -- and your partner isn't -- it can create conflict in the home. If your partner isn't willing to get on board your boat to better health, don't give up -- try leading by example.

The best way to influence those around you is to simply be a good example. If you are more dedicated than your partner, be as supportive and helpful as you can be while being the model of the behavior you are trying to inspire.

While you can do it alone, experts agree that teaming up is the best way to change both your lives. Change isn't easy, and having someone who's going through the same transformation and working toward the same goals will bring a sense of solidarity to the process.

Posted by HoodiaPharm HungerAway :: 7:32 AM :: 0 comments

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How Healthy Is Your Snack?

Picture this. It's late afternoon, you had lunch three hours ago and it's time to eat again. You are looking for a healthy snack and you consider the granola bars in the vending machine with a natural flavored Iced Tea...after all granola has whole grains and the Iced Tea is natural so it must be a good snack, right?

Well, not so fast! Granola bars may have gotten a reputation of being a wholesome, healthy snack, but when dipped in sugary syrups and filled with chocolate chips, peanut butter chips and other artificial ingredients, they are no better than a candy bar.

So, if you would like a back to nature kind of treat, make your own. You will need whole grain ready-to-eat cereal, raisins, Craisins and nuts. When choosing a cereal always go for one with 4 grams of fiber or more and limit your nuts to a teaspoon per serving.

As for that naturally flavored Iced Tea with all the super antioxidant power? Save your dollar because these types of tea drinks are not the same as brewed tea leaves. While many of the Iced Tea drinks contain brewed tea, they also contain as much sugar as their “arch enemy” soda!



The solution is to brew your own tea then add 100% fruit juice for added flavor. No more of that 2 oz. per 8 oz. of brewed tea!

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

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Tuesday, February 26, 2008 Go For High Taste, Not High Calories

One reason we're so drawn to high-calorie foods is that, well, they taste better. But eating healthy doesn't have to mean dry plain chicken breast and overly steamed broccoli day in and day out. It means adding a few new tricks to your culinary tool chest, like these from the American Dietetic Association:

  • Poach fish, poultry and meat in flavorful broth, rather than cooking them in oil. Poach fruit in juice, rather than cooking it in sugary syrup.
  • Intensify flavors with high-heat cooking, such as pan-searing, grilling and broiling, to brown meat and seal in juices.
  • Add fuller flavors with more whole grains, including brown rice, amaranth and quinoa, as well as wild rice.
  • Serve bean purees or olive tapenade instead of butter or margarine as table condiments.
    Add nuts like hazelnuts, almonds and pecans to recipes. Just a few nuts pack big flavor and nutrition.
  • Use big, bold flavor ingredients, such as feta cheese, pomegranate seeds, chipotle pepper and cilantro, in small amounts.

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

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5 of the Best Exercises For Your Body

Ever gone through a workout and afterwards said, "That was great, except I forgot to work my triceps," or "I should have done a set of leg lifts," etc.? Here’s a workout that will have you thinking, "Why haven't I done this routine before?" The following 7-exercise workout will take care of every major muscle area.

1. Hamstring Flexion with Ball

The hamstring flexion is a great exercise to strengthen your hamstrings and calves, and improve your stability in your core. To start, lie on your back and place the Swiss ball underneath your heels with your arms to your side. Roll the ball towards you as you push your weight down into it. Then roll it back out and repeat. It’s important to do all the work with your legs and not to cheat by using your arms. Do two sets of 10-12 reps.

2. Wall Squat with Ball

This exercise is an awesome workout for your quads and can also help with posture. To start, place the Swiss ball against a wall and lean against it with your back. Stand straight up with your legs shoulder-width apart and bent slightly at your knees. Then, lower straight down until your knees are bent at a 90-degree angle. Stand up and repeat for 10-15 reps.

3. Swimming
This is a great workout for your lower back, one of the more neglected parts of the body. It requires no equipment so you can do it anywhere. Start by lying face down on the ground, with your hands and legs extended so you make a skinny X. Simultaneously lift your opposite arm and leg (right arm-left leg, left arm-right leg) 6-12 inches off the ground. Lower and lift the other arm-leg combination to the same height. Do two sets of 20-30 total reps, 10-15 of each combination.

4. Crunches with Swiss ball

By exercising with the Swiss ball, your typical crunch has a little kick added to it. Start by sitting on the Swiss ball just a little forward from the top, with your feet in front of you on the ground and your knees at a 90-degree angle. Then, lie back until your back covers the ball. Place your hands to either the side of your head or across your chest, but not behind your head. Come up until your body is at a 45-degree angle with the ball. Release back down and repeat, 10-15 reps.

5. Reverse Flys with Swiss Ball and Dumbbells

This is a great workout for the shoulders and upper back, areas that can be neglected. To start, sit on the top of a Swiss ball, holding the dumbbells to your side and your palms inward. Have your feet on the ground, your knees bent at a 90-degree angle and lean over until your chest is close to your legs. Keeping your arms straight, raise your hands up until they are perpendicular to the ground and even with your shoulders. Bring them back down and repeat 10-12 times for two sets.

Posted by HoodiaPharm HungerAway :: 7:39 AM :: 0 comments

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4 Biggest Loser Snacks

Carrot and celery sticks again? Aren't you getting a little tired of that? If so, try one of these four delicious finger food recipes courtesy of The Biggest Loser Cookbook, including this zesty BBQ chicken pizza:

Ingredients:

1 whole-wheat flour, 96% fat-free tortilla (8" diameter)
2 tablespoons barbecue sauce (try to find one with 7 grams carbs or less per 2 tablespoons)
1/2 cup (2 ounces) finely shredded Cabot 75% Light Cheddar Cheese
2/3 cup (3 ounces) chopped grilled chicken breast
1/4 cup slivered red onion
1 1/2 teaspoons chopped fresh cilantro leaves
Preheat the oven to 400 degrees F.
Place the tortilla on a small nonstick baking sheet. Bake for 4 to 5 minutes per side, or until crisp. If air bubbles form, poke them with a fork, then press out the air with a spatula or oven mitt. Remove the sheet from the oven. Top the tortilla evenly in layers with the sauce, cheese, chicken, onion and cilantro. Bake for 2 to 4minutes, or until the cheese is completely melted. Slice into 8 wedges. Serve immediately.

Makes 2 snack-size servings. Per serving: 190 calories, 22 g protein, 16 g carbohydrates, 4.5 g fat (1.5 g saturated), 39 mg cholesterol, 1.5 g fiber, 430 mg sodium

Posted by HoodiaPharm HungerAway :: 6:55 AM :: 0 comments

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Monday, February 25, 2008 Why Your Diet Is Failing

A healthy lifestyle is an ideal that we all strive for. Eat right, exercise regularly, get enough sleep. It seems pretty simple, right? But, we all know that it's much more complicated than a few simple words. While you might be successful in one area, like meeting your diet goals during the week, you can easily fall short in another by not exercising regularly. If you're still in "diet" mode, temporarily changing your habits just until you reach your goal, then one of these dieting dilemmas could be preventing your from reaching your goals - and achieving a permanent, healthy lifestyle. Your diet might be making (or keeping) you fat if you fail on the weekends.

You strive to eat well and hit the gym throughout the week, but once you leave work on Friday evening, all bets are off. Weekends should definitely be used for unwinding and relaxing, but be careful not to go overboard and cancel out all of the hard work you put in during the week. One weekend of overeating, overdrinking, and under-exercising can easily undo the healthy diet and exercise program you followed for five days, stalling your progress towards your goals.

Instead, view weekends as a chance to do the things that you enjoy and spend quality time with your family and friends. “Weekends” should not be synonymous with calorie splurges or alcohol binges. Use your free time constructively: plan your menu for the upcoming week, design a new workout routine, take your time grocery shopping, and read your favorite health magazine. Try cooking up a big batch of healthy meals on Sunday that you can eat without much fuss during the week.

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

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Winter Workouts

When you think of exercise and sports, do you think of fun in the sun? Summer's long past and winter's right here, but it's not time to hibernate. Winter offers you plenty of opportunities to keep active, fit and healthy. So put down that hot chocolate, gear up and enjoy all that winter has to offer!

Getting around in the winter through deep and sometimes heavy snow can require real strength. Because sports like skiing, snowboarding, and snowshoeing put a great deal of strain on the lower body, you should prepare yourself in the off-season. You can participate in some type of resistance or high-intensity training regimen such as weight training, hill walking, running and stair climbing. Mixing up these activities also lessens the likelihood that you'll be sore when you hit the slopes, whether you're on skis or the back of your child's sled.

Skiing
Both downhill and cross-country skiing provide an exceptional hip and thigh workout. If you're an old pro, make sure you take a few warm-up runs before tackling the double diamond trails. If you're a newbie, take a lesson or two to learn the basics of safety and technique. Stick to the bunny slope until you can effectively turn and stop. When downhill skiing or snowboarding, consider wearing a helmet. And remember: Always ski in control.

Snowboarding
Snowboarding isn't just reserved for young, brash, extreme athletes anymore. People of all ages are doing it. While the motion is a bit different than skiing, it also affords you a superb workout from the waist down. And it is also a good cardiovascular workout. As with skiing, be safe and take a lesson or two, and consider wearing a helmet. Before long you'll be out there carving up the powder!

Snowshoeing
You can use your favorite hiking trails all year, just strap on some snowshoes. If you're vacationing at a ski resort, ask about snowshoeing. Some resort areas offer day trips including snowshoe and gear rental. Consider using trekking poles for balance and some extra arm and shoulder exercise. Snowshoes come in many different styles; some are geared for jogging over the snow.

Sledding
Sledding is a great way to fit in a workout and family time. Of course, sliding down a hill is exhilarating, but it's the climb back up to the top of the hill that'll work your cardiovascular system and leave your lower body begging for mercy. Start off on small hills and work up to the bigger ones. Like with any activity, too much exercise too soon (even if it's for fun) can lead to soreness the following day.

Build a Snowman or Fort
Building a snowman or a snow fort can be a lot of fun and a great workout. Rolling and lifting heavy snowballs will work your cardiovascular system and stress all the muscles in your body. Make sure you use proper lifting technique. Bend at the knees, not at the waist. Keep the snowballs close to your body and breathe out as you lift.

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

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Friday, February 22, 2008 Get Your Fiber!

Delicious, ripe fruits and berries. Crisp, crunchy, colorful vegetables. Flavorful grains. Savory nuts. Even a mouthwatering bowl of popcorn. These are among the many tempting foods that offer you abundant fiber, that all-important component of a healthy diet.

Experts have known for a long time that fiber has significant benefits; however, there has yet to be an official guideline as to how much fiber we should aim for in our daily diets. But not the Food and Drug Board has issued preliminary recommended levels for daily fiber intake. Some evidence suggests that fiber may help to promote weight control by controlling the appetite because fiber makes you feel satisfied longer. A proven fact: Fiber helps food and waste move through the digestive system, plus, some forms of fiber can help to carry excess cholesterol out of your digestive system so it is eliminated rather than absorbed in the blood. Other fibers help to decrease the rate at which blood glucose at moderate levels.

The recommended daily Adequate Intake (AI) levels suggested for adults over 50 are 30grams for men and 21 grams for women. For adults under 50, the recommended AI is 38 grams for men and 25 grams for women. By these guidelines, less that 5-percent of adults in the United States eat enough fiber. In one recent government study, the average daily intake of dietary fiber for all individuals was 15.2 grams, well below recommended levels.

Tasty Ways to Put More Fiber in Your Diet:

  • Wheat or bran cereals instead of processed, sugary cereals
  • Dried fruit mixes (raisins, apricots) instead of candy or sugary snacks
  • 100-percent whole wheat bread instead of white bread
  • Brown rice instead of instant or polished rice
  • Fresh fruit instead of fruit juices
  • Popcorn and nuts instead of potato chips and pretzels
  • Non-peeled fruits instead of peeled fruits

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

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Protein For Weight Loss and For Your Health

High protein diets have made a name for themselves when it comes to weight loss. But even for those with no need to lose weight, the issue of protein is critical. Although protein is the essence of life itself (our muscles, skin and bones contain it and every cell of our body utilizes it), recent research suggests the current recommended daily allowance (RDA) for healthy adults over 50 may not be adequate.

Your body relies on protein to build and repair body organs, muscles and bones and to make enzymes, antibodies and hormones, all of which are needed to keep your body running smoothly. Protein is made up of amino acids. Of the 20 amino acids that your body needs, eight must be obtained from the food you eat and are considered essential, while the remaining 12 are made by your body and are "nonessential".

About 75-percent of the protein you eat should be high quality, as determined by its amino acid makeup. "Complete" or high quality proteins contain all eight essential amino acids and come from animal sources (milk, eggs, meat, poultry and fish) and foods made from soy (tofu and tempeh). Most plant proteins (legumes, nuts, rice and other grains) are "incomplete" because they do not contain all the essential amino acids. But by combining incomplete proteins in a meal, you can amass protein of sufficient quality to be considered complete (beans and rice, peanut butter on whole grain bread, milk with cereal).

Protein requirements may increase with age. That is because changes in the function and capacity of all body systems occur with aging, including a gradual loss of lean body mass, like muscle. Although this loss means your body needs fewer calories, your protein needs are unchanged or perhaps increased. This challenges older individuals to consume enough protein without consuming extra calories.

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

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Knowing The Facts About Fat

People need to consume dietary fat to be healthy. Besides functioning as a source of energy, fat is essential for proper growth and development. Without it, cells would not form properly and nutrients, hormones and other life-essential chemicals could not enter and exit cells.

Fat shapes our bodies, helps maintain our body's temperature and protects our bones. It surrounds the brain, heart, kidneys, liver and spinal cord to shield them from injury. So, how do we get into trouble with fat when it is necessary for so many bodily functions? Fat is much more calorie dense than carbohydrates and protein. Dietary fats provide nine calories per gram, so the calories from fat can add up quickly. In addition, our bodies store excess calories from fat more easily than fat from carbohydrates.

Dietary fats add flavor and a pleasant mouth-feel to foods. Fat makes convenience and fast foods better tasting and comforting - but also higher in calories. Dietary fats contribute smoothness to ice cream, increase the flakiness of baked goods, make cookies and crackers turn out right and leave us with a feeling of fullness hours longer than either carbohydrates or protein. However, research has shown that eating too much fat can not only cause weight gain but also increase the risk of developing heart disease, certain types of cancer and diabetes.

Most of us think of foods such as butter, margarine and vegetable when we think of fats, but fats are found in almost all our foods. Saturated fat is found in animal products, such as meat and dairy products, foods made from animal products and palm and coconut oil. Saturated fat has been linked to increasing LDL cholesterol levels in the body. High LDL cholesterol levels is strongly associated with heart disease.

Monounsaturated fat - found in avocados, nuts, peanut butter and canola oil, almond and olive oils - is one of the healthier types of fat to eat. It is thought to benefit heart health by lowering LDL (bad) cholesterol without lowering protective HDL (good) cholesterol.

Polyunsaturated fat is found in fatty fish, such as salmon and mackerel; and corn, soybean, safflower and sunflower oils. Consuming polyunsaturated fat may help lower bad cholesterol, but in large quantities may also lower good cholesterol. An important exception is the omega-3 polyunsaturated fats, found in fish such as salmon and tuna. This fat protects against heart disease and stroke. In addition, polyunsaturated oils that have been hydrogenated act more like saturated fat in terms of heart health.

Posted by HoodiaPharm HungerAway :: 6:29 AM :: 0 comments

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Recipe of The Day

Low Fat Braised Beef

Slow cooked to perfection, this warming low fat braised beef dish is ideal on cold evenings or any time you want comfort food. Enjoy as is or serve some noodles or warm crusty bread on the side.

INGREDIENTS:
1 tbsp olive oil
1 pound lean stewing beef (top round or sirloin tip round)
1 medium potato, cut into 1-inch pieces
2 medium carrots, sliced
1 medium onion, chopped
1 celery stalk, chopped
1 garlic clove, crushed
1 8-ounce pack cremini mushrooms
3 tbsp flour
1 cup red wine
1 cup fat-free beef broth
2 tbsp tomato paste
2 tsp Italian blend herbs

PREPARATION:
Heat oil in a large Dutch oven.
Brown beef in two batches and transfer to a plate.

Add potato, carrots, onion, celery, garlic and mushrooms to the pot. Sauté for 5 minutes. Sprinkle flour and cook for 1 minute, stirring continuously.

Stir in wine, scraping any brown bits. Add broth, tomato paste and herbs, and stir well. Simmer for 10 minutes.

Add browned beef then cover pot with a tight-fitting lid. Transfer to a 300 degree oven for 2 1/2 hours or cook (covered) on the stovetop at a bare simmer for the same period of time, stirring occasionally.

Serves 4.

Per Serving: Calories 287, Calories from Fat 61, Total Fat 6.8g (sat 1.4g), Cholesterol 51mg, Sodium 201mg, Carbohydrate 33.6g, Fiber 5.3g, Protein 23g

Posted by HoodiaPharm HungerAway :: 6:04 AM :: 0 comments

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Thursday, February 21, 2008 Did You Drink Your Orange Juice Today?

Phytonutrients are receiving increased attention because of their powerful and wide-ranging health effects on the body. Scientists believe these plant-derived components may promote health by protecting our cells. Orange juice naturally contains more than 60 phytonutrients. Many of them are known as flavonoids. Research has shown that flavonoids are natural antioxidants and may help support a healthy cardiovascular system and immune system.

Did you know that over 50 million Americans have high blood pressure?

Of those people with high blood pressure, one-third do not know that they have it.
The amount of potassium in one 8 ounce glass of orange juice can help reduce the risk of high blood pressure and stroke by 6%.

Orange juice is the most nutrient-packed fruit juice - a nutrition powerhouse in a glass! One eight-ounce serving provides 110 calories and contains all the vitamin C you need in a day. It's also a good source of potassium, folate and thiamin. And there's more - vitamin B6, niacin, riboflavin and magnesium. Plus, not from- concentrate orange juice is sodium-free while from-concentrate orange juice is very low in sodium with only 15 milligrams per serving.

Posted by HoodiaPharm HungerAway :: 9:57 AM :: 0 comments

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The Right Breads For Your Health

If you look at just about any bread package today, every brand features, the U.S. Department of Agriculture's Food Guide Pyramid. What the packages fail to mention is that some bread is better for you than others. Nor do they explain that those six to eleven recommended servings are tiny: just 1/2-cup of pasta or rice or one modest slice of bread. You would use up four servings on just one bagel from Dunkin' Donuts.

Healthier bread contains whole grains and not too much sodium. Whole grains are not just richer in vitamins, minerals and fiber. In addition, they contain phytochemicals that may help cut the risk of heart disease and cancer. Following is a guide to help you pick out the healthiest breads and wade through the tricky claims for the others.

100% Reliable Bread
If the label does not say, "100%" whole wheat, chances are the bread has more white than whole-grain flour. Do not be fooled by claims like "natural whole grain goodness" (Roman Meal Honey Wheat Berry) or "made with natural whole grain" (Oroweat Bran'nola). In each case, the first ingredient is white flour. One exception: The Pepperidge Farm line of Natural Whole Grain breads say "rich in whole grain". If you check the label, you will see that whole-wheat flour is the first ingredient, making this claim true.

Wheat is White
Refined white flour is what remains after the nutrient-packed germ and bran are milled out of the wheat kernel. Labels seldom call it "white" flour. Instead, they will refer to it as "enriched wheat flour", which means the manufacturer has restored a handful of the vitamins and minerals that went out with the bran and germ.

Multi-NOT!
Certain breads do indeed contain seven grains, though it contains less than two percent of all but one of them -- the white flour. Oroweat (or Arnold) 12 Grain Bread is also essentially white bread. Ditto for Roman Meal 12 Grain, although the label has the nerve to explain "How Roman Meal Helps You Get Your Recommended Servings of Whole Grain". On the other hand, some multi-grain breads are mostly whole-grain. Among them: Rubschlager Sunflower Multi-Grain and five Pepperidge Farm Natural Whole Grain breads: 9 Grain, Crunchy Grains, German Dark Wheat, Multi-Grain and Roasted Grains and Herbs.

Light Equals Slight
What gives light breads fewer calories than regular breads? More air, added fiber and/or thinner slices. That also gives them less fat. Pepperidge Farm Light Style breads have half the fat of other breads, but a slice of most (non-light) bread has only about a gram of fat to start with.

Posted by HoodiaPharm HungerAway :: 9:25 AM :: 0 comments

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Going For The Dead Lifts

So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Some trainers don't think so. In the "olden" days, people relied on stiff-legged dead lifts, which produce killer glutes if done properly. They were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective. This classic exercise of the bodybuilding era, however, is worth a second look.

Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories.

Want to give this dead lift a try? Here's how to do it:

Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or "soft." Hold a barbell with both hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.

Allow the torso to slowly bend forward and lower the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat throughout the entire movement. Lower the bar until your torso is almost parallel to the ground. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.

Adhering to proper form is extremely important during this move; otherwise you can injure your lower back. To prevent injury, keep your eyes focused forward. This keeps your back in the appropriate position. Don't round your shoulders or bend your knees too much, and be careful not to use too much weight.

When the stiff-legged dead lift no longer challenges you, move on to the platform stiff-legged dead lift, a more advanced move. As the name suggests, this variation is performed while you stand on a step or low platform. If you have enough flexibility, you will be able to lower the bar or dumbbells past your feet. This adds intensity to the exercise by increasing the range of motion and prolonging the muscle contraction. Careful though — be sure to follow all of the form tips given above to protect your back.

Posted by HoodiaPharm HungerAway :: 8:57 AM :: 0 comments

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Recipe of The Day

Flounder with Lemon and Fresh Herbs Recipe

This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes

Ingredients
1 tablespoon olive oil
4 flounder fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth or fish stock
2 tablespoons lemon juice
2 tablespoons chopped parsley
1 teaspoon chopped, fresh chives

Cooking Instructions
1. Heat the olive oil in a large, nonstick skillet until hot. While the oil is heating, season the flounder with salt and pepper and dredge it in flour.
2. Sauté the flounder over high heat, about 2 minutes on each side. Transfer to a warm platter and keep warm.
3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice.
4. Pour the sauce over the flounder, sprinkle with parsley and chives and serve.

Nutrition Facts
Serving size: 1 fillet
Calories 188
Total Fat 6 g
Saturated Fat 1 g
Protein 31 g
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sodium 424 mg
Percent Calories from Fat 28%
Percent Calories from Protein 69%
Percent Calories from Carbohydrate 3%

Posted by HoodiaPharm HungerAway :: 8:00 AM :: 0 comments

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Wednesday, February 20, 2008 Great Treats For Diabetics

All people with diabetes need to watch their carbohydrate grams, especially when they need to take insulin to manage their blood sugars. People with diabetes can indulge in a sugary treat just like the rest of us, just not every day, but occasionally. One of the main reasons for Type 2 Diabetes is obesity, and snacking as well as eating 6 smaller meals a day instead of 3 large ones will not only help you lose weight but will eventually help with the Diabetes. Since artificially sweetened treats have fewer grams of carbohydrate, they can be enjoyed more frequently. Fruit, the ultimate natural sweet treat, should be part of a healthy meal plan. Here are 10 ways to combine healthy snacking with good nutrition and exercise and stay healthy.

1. Fruit - One of the best sweet treats invented! Fruit is fine for people with diabetes. In fact, the ADA recommends two to three servings daily, depending upon your calorie needs. Some fruit that are extra high in antioxidants and vitamins include all berries (but especially blueberries), cantaloupe, kiwi, mango and citrus. Whole fruit is a fine source of fiber, important to decrease risk for stroke and heart disease.

2. Yogurt - Nonfat, sugar-free yogurt makes a tasty snack or dessert. Enjoy it right out of the container for a snack or as a dip with vegetables. For dessert, serve peach-flavored sugar-free yogurt drizzled on grapefruit and orange sections.

3. Frozen Fruit Slush - Try this recipe from the National Cancer Institutes's Eat 5 to 9 a Day program. Makes 4 servings.

Using a blender, process:
3 cups frozen fruit (such as frozen strawberries, blueberries, raspberries or melon)
1 tsp. vanilla extract
1 cup fat-free milk or nonfat plain yogurt

Sweeten to taste. One packet of sweetener equals about 2 tsp. of sugar.

4. Sugar-Free Hot Chocolate - Choose calcium-fortified, sugar-free hot chocolate and satisfy your sweet tooth with the added bonus of the bone-strengthening mineral. Read the label: Calories range from 25 per serving to 60; some contain zero trans fat, others contain 1-2 grams. Some hot chocolate mixes are sweetened with NutraSweet, others with Splenda. As for carbs, some have 3 grams or less, others contain more.

5. Angel Food Cake - This fat-free cake is nutritious served topped with 1/2 cup of sliced, fresh strawberries and a dollop of sugar-free nondairy topping. A small piece counts as one serving of bread plus a half serving of fruit.

6. Jell-O - Prepare sugar-free Jell-O in advance and store covered in the refrigerator. Eat all you want without worry. Jell-O has no calories or carbohydrate. Mix with fruit cocktail for special treat. A half cup of fruit cocktail packed in water (not syrup) counts as one serving of fruit.

7. Hard Candies - Sugar-free hard candies are a personal favorite of so many diabetics. Sugar-free candies, usually sweetened with sorbital, have about 35-50 calories per 3-4 pieces.

8. Ice Cream - Your local grocery store stocks a wide variety of sugar-free, fat-free ice cream, ice milk and frozen yogurt. Read the labels and choose your favorite sugar-free and fat-free version for the fewest number of calories per serving. You can also opt for portion-controlled fudge pops or frozen fruit bars, also available in sugar-free and fat-free versions.

9. Frozen Fresh Fruit - Wrap small, ripe bananas in plastic. Freeze, then peel and eat like a frozen fruit bar (1 per serving). Seedless grapes are wonderful frozen treats; 12-15 grapes count as one serving of fruit.

10. Chocolate - Sometimes you just want a taste of the “real thing.” Dark chocolate, with more antioxidants and less saturated fat, is the best. Hershey’s, among other manufacturers, offers dark chocolate in both sugar-free and regular varieties with only a 40 calorie difference per serving.

Posted by HoodiaPharm HungerAway :: 7:54 AM :: 1 comments

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More Tips To Losing Weight

Wouldn't it be nice if there were an easy-to-follow practical guide to tell you all the things you should and shouldn't do to help you lose weight?

Now, I'm not talking about food choices, there are dozens of eating plans available.
Instead, I'm referring to a simple list of do's and don'ts that you can easily follow in your everyday life to make it easier to stick to your diet or lifestyle eating plan.

Below you'll find tips that work wonders to help avoid temptation and keep you on track.

Grocery Shopping Tips

1. Shop the outside aisles.

Supermarkets are designed with the four basic food groups on and around the perimeter. If you stick to the outside aisles, you'll find produce, bakery, dairy and meat, the most natural, unprocessed foods which are best for your health. Avoid going up and down the aisles where processed "convenience" foods dwell to tempt you away from healthy foods.

2. Don't shop hungry.

It's an old tip. But you know what, it works. When you're hungry, everything looks good, especially quick, vacant calories. Make it a point to shop on a full stomach. You'll discover you're saving both money and calories.

3. Buy fresh, whole and organic whenever you can.

Processing vacuums out nutrients and adds calories. If you have a choice, buy fresh vegetables and fresh fruits and whole grain goods. Skip the highly processed snack foods and "convenience" dinners. These are garbage.

Setting Goals

1. Set reasonable, attainable goals.

Remember that a healthy, sustainable weight loss is approximately 1-2 pounds per week. Setting a goal to lose 30 pounds in one month is setting yourself up to fail.

2. Break your goals down into manageable chunks.

The thought of losing 100 pounds is highly daunting. Instead, make your goal to lose 10 pounds this month, or get through the week without cheating on your diet.

3. Reward yourself.

There's nothing more motivating than promising yourself a special treat when you reach a goal, but don't keep rewards just for big milestones. Make a list of positive reinforcers that you can dip into whenever you avoid temptation or need an extra boost.

While a reward system is important and helps keep you on track, it's all moot unless you have a goal. If you want to lose twenty pounds, for example, and don't want anything crazy or complicated, we recommend the Idiot Proof Diet. We hear nothing but good things about this simple and straightforward program. -- Editors

Measuring and Weighing

1. Measure your progress through dress or pants size instead of pounds.

Why? One of the by-products of eating healthy and exercising daily is converting fat to muscle. Muscle is denser, and weighs more than fat, however, you're still getting smaller, and your clothing will prove it to you.

2. Measure your food for the initial month.

Our concept of portion size has been greatly distorted by restaurants, magazine ads, and our own western eating habits.

3. Measure your day in steps.

Counting the steps you walk each day and aiming to increase them to 10,000 steps daily is a great way to add exercise to your diet. (Hint: Invest in a pedometer!)

Attitude

1. Treat yourself well.

Losing weight is something you're doing because you love yourself and care about your body. Remember to reinforce and reward yourself regularly for your hard work.

2. Focus on your health and state of mind, instead of your weight.

Eat healthy, exercise regularly and sensibly, and put in some quality "me time" every day.

3. If you slip, forgive yourself, go back over your goal, and start again.

Each day is a new day, and every day brings you closer to the new you.

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

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Keeping The Weight Off Allows For a Longer Life

Staying trim and healthy in younger years can lead to a healthier, more mobile old age. Women and men who were obese at ages 25 and 50, as well as at the time of the study, scored significantly lower on physical performance tests than those who were normal weight at those ages in many studies done in metropolitain areas.

The physical performance tests measured walking speed, balance, and the ability to rise from a chair. The researchers noted that poor physical performance in older adults is a predictor of future disability, nursing home admission and death.

Women who were overweight but not obese at ages 25, 50 and between 70 to 79 also had lower physical performance test scores than those with normal weights at those ages.
The study also found that men and women who were overweight or obese in early- to mid-adulthood had lower scores than those who became overweight or obese in late-adulthood.

There may be a number of reasons for these findings. Obesity may lead to joint wear and tear, reduced exercise capacity, and a higher rate of chronic diseases such as cardiovascular disease, diabetes, and arthritis that can result in physical disability.

Obesity in young and middle adulthood may result in earlier onset of chronic diseases and lower physical activity, contributing to decreased muscle strength and cardiovascular fitness and greater declines in physical performance.

The findings suggest that interventions to prevent overweight and obesity in young and middle-age adults may be useful in preventing or delaying the onset of physical disability later in life.

Posted by HoodiaPharm HungerAway :: 6:23 AM :: 0 comments

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Recipe of The Day

Buried-Treasure Cream-Cheese Pie

Servings: 8

Ingredients:
16 oz sliced peaches, juice-packed
or any unsweetened canned
fruit
graham-cracker pie shell
ready-to-fill
8 oz low-cal cream cheese
light" or neufchtel
2 eggs
3 tb honey or fructose
or 5 tbsp sugar or
equivalent substitute
1 tb vanilla extract
1 pn salt

Directions:
Strain juice from canned fruit into blender container. Arrange drained fruit in bottom of pie shell. Add remaining ingredients to blender. Cover and blend smooth. Pour over fruit. Bake in a 325 oven 1 hour. Chill before serving. {approximately 210 calories per serving} PEACH AND APRICOT CHEESE PIE: Use an 8-ounce can sliced peaches and an 8-ounce can apricot halves, diced. FRUIT MEDLEY PIE: Use a 16-ounce can mixed fruit cocktail. PEACH MEDLEY PIE: Use an 8-ounce can sliced peaches and an 8-ounce can fruit cocktail. PEACH-PINEAPPLE CHEESE PIE: Use an 8-ounce can sliced peaches and an 8-ounce can pineapple tidbits. SUGAR-FREE: Omit sugar, fructose, or honey. Sprinkle sugar substitute equal to 3 tablespoons sugar over fruit layer. Add unsweetened cheese layer and bake as directed. After baking, sprinkle the top of the pie lightly with additional granulated sugar substitute (and cinnamon, if desired). {approximately 10 calories less per serving}

Posted by HoodiaPharm HungerAway :: 5:04 AM :: 0 comments

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Tuesday, February 19, 2008 10 Foods To Snack On

Healthy snacks don't have to be bland and boring. You never have to substitute taste when it comes to choosing nutritious munchies. There are countless ways to spice up your snacks and keep you satisfied. Burke recommends snacks that include protein, carbohydrates and a little fat.

The combination snack is the best. The carbohydrates are good for some quick energy while the protein and fats provide you with a little more sustained energy."

Take a bite of these 10 super snacks that are sure to tackle your hunger pangs:


1. String cheese with strawberries

2. Ham on flatbread with peanuts

3. Cottage cheese with fruit

4. Melba Toast with peanut butter

5. Homemade bran muffin

6. Unsalted soy nuts

7. Seasonal fruits with a glass of skim milk

8. Lean turkey breast with rice crackers

9. Celery with ham and light cream cheese

10. Yogurt with fruit

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

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5 Exercises To Fit Into Your Day

1. BENT KNEE PUSH UPS
Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans)
Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER
Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don't worry if you can't perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don't pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

4. BENCH DIPS
Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH
Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Posted by HoodiaPharm HungerAway :: 4:38 AM :: 0 comments

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Recipe of The Day

Rainbow Tomato Pizza Recipe

This recipe serves: 4
Preparation time: 2 hours 30 minutes
Cooking time: 15 minutes

Ingredients
For the pizza dough:
3/4 cup warm water
1 tablespoon milk
4 teaspoons dry, active yeast
2 cups all-purpose flour, plus extra
1 teaspoon salt
1/2 teaspoon olive oil, plus extra

For the rainbow tomato topping:
4 tomatoes, various varieties and colors
2 cloves garlic, chopped
1/8 cup olive oil
4 ounces grated mozzarella cheese
1 teaspoon chopped parsley
salt to taste
freshly ground black pepper

Cooking Instructions
1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
2. Add the flour, salt and olive oil. Mix together with a wooden spoon until the dough is too thick and sticky to stir.
3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling the dough from the sides and folding it into the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
4. Rub a clean bowl with olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
6. Heat the oven to 450°F. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick. Place the dough on an oiled baking sheet.
7. Cut the tomatoes into very thin rounds.
8. Sprinkle the garlic and spread the olive oil over the rolled dough. Sprinkle the mozzarella cheese, leaving the edge of the pizza free. Put the tomato slices on top of the cheese.
9. Bake until nicely browned and crispy, about 15 minutes. Remove from the oven, drizzle a little olive oil over the edge, and sprinkle with chopped parsley. Season with salt and pepper. Slice pizza into 8 slices.

Nutrition Facts
Serving size: 2 slices
Calories 395
Total Fat 13 g
Saturated Fat 4 g
Protein 16 g
Total Carbohydrate 52 g
Dietary Fiber 3 g
Sodium 885 mg
Percent Calories from Fat 30%
Percent Calories from Protein 17%
Percent Calories from Carbohydrate 53%

Posted by HoodiaPharm HungerAway :: 4:14 AM :: 0 comments

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Monday, February 18, 2008 Being Able To Curb Mindless Eating

Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone or watching TV — is the downfall of many a committed dieter, but it doesn't have to be.

If you're piling on pounds because you eat when you're distracted or bored, rather than when you're actually hungry, try the following tactics to break the habit.

To curb daytime grazing:

  • Don't eat while you're standing up, in the car, or on the go or when you don't have time for a full, proper meal. If you sit down at mealtime and pay attention to every bite, you will be more relaxed, you'll notice when you're satisfied so that you won't overeat — and you'll actually enjoy your food!
  • Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.

To curb nighttime grazing:

  • Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
  • Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
  • Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.

    When you are fulfilled — say you have a productive job, joyful activities, and healthy relationships — you're much less likely to mindlessly eat. If you start taking charge of the external things in your life, it will be easier to take charge of the internal ones. Finding nonfood ways to fulfill yourself will pay off for your body, but it will also help you relax and become a happier human being. When you take the time to look after yourself, you tell the world that you're worth it, and that you deserve the best life has to offer. Once you project this kind of attitude, you can't help turning it into reality.

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

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12 Tips For Snacking Healthier

  • Snacking will not make you fat: Only too many calories overall will do that. In fact, a 100- to 200-calorie snack eaten two to three hours before a meal can take the edge off your hunger and keep you from overeating.
  • Don't think of snacks as extras. Make them a part of your food plan for the day.
    Plan the day's foods around the food pyramid guidelines to balance out your snacks and meals. An orange and a couple of graham crackers count towards your daily quota of fruits and grains.
  • View snacks as mini-meals. Have them fill in the voids left by what you didn't eat, or won't be eating, at meals. Think "snacks to fill the cracks."
  • Plan snacks ahead of time to avoid grabbing the first thing you see.
  • Budget higher-fat snacks. There's no need to give them up completely; just be sure they fit into your day's total for fat and calories.
  • Warning! Even low-fat snacks will cause you to gain weight if you overdo it. Low-fat foods often use extra sugar and calories for taste.
  • Snack only when you're hungry, not when you're bored, anxious, etc.
  • Pay attention to your snacking to avoid overdoing it. Focus on what you're eating, and enjoy your snack.
  • Be prepared. Have on hand in convenient places (such as your car, briefcase, workout bag) whole-grain crackers, juice boxes, fig bars, a whole-grain bagel, flavored rice cakes and dried fruit. At home, make sure to stock up on fresh fruits, vegetables, whole-grain cereals, breads and crackers.
  • For good dental health, eat high-fiber snacks. Fiber stimulates salivation, which helps wash away excess sugar, helping to prevent cavities.
  • Better to eat a snack when you are slightly hungry than pig out when you are ravenous.
  • Try to limit your snacks to between 100 and 200 calories, and make them low-fat and high-carbohydrate.

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

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Recipe of The Day

Penne with Asparagus and Red Peppers

This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients
1 tablespoon kosher salt
12 ounces penne pasta, ziti and rigatoni also work well
4 tablespoons unsalted butter
1 pound asparagus, ends snapped off and stalks cut into 2" pieces
2 roasted yellow bell peppers, peeled and diced
2 roasted red bell peppers, peeled and diced
1 teaspoon minced garlic
1 1/2 cups low-sodium canned chicken stock
1 1/2 tablespoons minced, fresh thyme
2/3 cup grated Parmesan cheese
black pepper freshly ground

Cooking Instructions
1. Bring 1 gallon water and 1 tablespoon kosher salt to a boil. Add the pasta and cook until just before it becomes al dente. Drain.
2. Meanwhile, melt 2 tablespoons butter in a 10" skillet over medium heat. Add the asparagus and cook, stirring occasionally, until tender and lightly browned, about 5 to 7 minutes. Add the peppers and garlic, and cook 1 minute more. Add the stock, bring to a boil, and lower the heat to medium.
3. Add the penne and thyme. Stir to combine the ingredients and simmer until the pasta is al dente, about 5 to 7 minutes. Stir in half of the cheese and the remaining 2 tablespoons of butter. Adjust the salt and pepper to taste.
4. Transfer to a warm bowl, sprinkle with the remaining cheese and serve.

Nutrition Facts
Serving size: 1 cup of pasta with vegetables
Calories 546
Total Fat 18 g
Saturated Fat 11 g
Protein 21 g
Total Carbohydrate 75 g
Dietary Fiber 6 g
Sodium 709 mg
Percent Calories from Fat 30%
Percent Calories from Protein 16%
Percent Calories from Carbohydrate 54%

Posted by HoodiaPharm HungerAway :: 4:18 AM :: 0 comments

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Friday, February 15, 2008 Tips For Finding The Right Yoga Class

If you’re new to yoga, you might not know what to expect when you walk in the doors of a beginner’s yoga class for the first time. You might not even know how to start in choosing a beginner’s yoga class to attend. Here’s a “how to” checklist.

1. Nail down your goals and find the right style for you.

Everyone comes to yoga for different reasons. Sometimes these differences are slight, other times they’re vast. For instance, are you interested in an intense physical workout to throbbing music, or are you on more of a spiritual path towards (quiet) enlightenment? Are you attracted to yoga because of its health benefits, and if so, is it physical or emotional health you are most interested in? Are you interested in the philosophy and rich traditions of yoga, or are you on the other extreme and wouldn’t be caught dead reciting a mantra?

Whatever your personal needs and proclivities, there’s a yoga for you. If several flavors of yoga are offered in your area, do your research online or in the library to find which style would be the best fit for you.

2. Choose a drop-in or series beginner yoga class
A drop-in yoga class allows you to pay-as-you go. There will likely be some turnover week to week as to which students show up for class. The teacher is likely to keep this class on the mild side, because students will be at such differing ability levels.

This may be just what you’re looking for if you just want a taste of yoga but don’t want to buy an expensive package of classes. This may also be a good choice for you if your schedule won’t allow you to attend a class every week. Keep in mind there are significant drawbacks. One, because the class is ongoing, you will never get to start at “the beginning.” You may be a little lost at first while you learn the culture of the class. Also, drop-in beginner yoga classes tend to be repetitive.

A series yoga class is different in that you buy a set number of classes and each class builds on what you learned in the previous week. A good series class is repetitive only in that there is some review each time, but then the teacher introduces new material.

3. Make sure the teacher has adequate training.
Yoga is now a significant contributor to sports injuries. This can be attributed to two things: students pushing themselves too hard for perfection and inadequate training of instructors. Don’t be shy in asking your potential instructor about their background. There are certifications for teaching “gym yoga” that an instructor can get in a long weekend. A three day training is just enough to make someone dangerous. That’s not to say that some of the people who start with such certifications don’t turn out to be excellent instructors by dedicating themselves to practice and increasing their knowledge over the course of months and years.

Posted by HoodiaPharm HungerAway :: 6:21 AM :: 0 comments

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Healthy Breakfasts on the Go

Since busy schedules can make the morning hours a juggling act, sitting down to a leisurely meal may not be an option. The result could mean polishing off a low-fat muffin in three bites, downing a breakfast bar in the car, or slurping up that smoothie while getting the kids on the bus.

And, even if the food you choose is healthy, you may not be getting the full benefits and satisfaction you should. How come? It can take 20 minutes for the brain to realize that the stomach is full. When we've had enough to eat, a hormone known as cholecystokinin is released in the intestines, sending its signal to the brain. It's a process that takes some time. So if you scarf down your food, you might load up on a lot more calories before that time lapses (maybe feeling the need to reach for another muffin or stop by the vending machine mid-morning) than you will if you bide your time.

What's the solution for the breakfast eater on the move? Stop off for a portable breakfast, but take the time to savor it. Opting for something that requires plastic utensils can help slow you down.

Here are a few grab-and-go suggestions for healthy breakfasts to enjoy at your desk, during that morning meeting, or while catching up on emails.

Sit-and-Eat Breakfast Ideas

1. McDonald's Fruit and Yogurt Parfait: 380 calories; 5g fat; without granola: 280 calories, 4g fat

2. Quaker Instant Oatmeal Express Cups: 200 calories, 2.5g fat

3. Kellogg's Individual Serving Box Special K with 1 cup skim milk and 1 cup defrosted frozen berries: 275 calories, 1g fat

4. Thomas' Fresh Waffles with 1 tablespoon strawberry jam: 190 calories, 5g fat

5. Hungry Jack Buttermilk frozen pancakes (3), heated, with 1 tablespoon maple syrup: 290 calories, 4g fat

6. Mott's Healthy Harvest Apple Sauce Cup with a small low-fat muffin: 230 calories, 4g fat

Posted by HoodiaPharm HungerAway :: 5:36 AM :: 0 comments