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

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Motivation: How to Get It Back

Motivation is funny. For one thing, it always seems to leave right in the middle of a good weight-loss program. You were doing so well. Then one day, you lost your motivation and you just didn't feel like working on it anymore. Soon you start noticing your tighter pants or shortness of breath, and you desperately want to get back to your diet. But day after day, your good intentions slip away, and you can't figure out how to get motivated again.

It's interesting how when motivation is high, you feel energized, driven, focused and determined. Nothing gets in your way, and you always have the ability to push yourself and get things done. But once you lose motivation, inertia takes over. You keep saying you want to change, but you can't seem to get yourself out the door. And grabbing a bag of chips seems so much easier than planning, measuring and cooking. So how do you get back to that wonderful place where motivation is strong and you easily stick with your program?

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

Here's a couple of ideas that will help you get back on track.

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

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

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

Posted by HoodiaPharm HungerAway :: 5:07 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.

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

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Thursday, February 14, 2008 8 Tips For Lasting Weight Loss

Nutrition is the leading contributor to weight loss. It is imperative that you stay conscious of what goes into your body. The quality of food you eat is directly reflected in your body's appearance, as well as your overall health. No amount of exercise can counterbalance a poor diet. Here are some recommendations for lasting weight loss:

1. Do not drastically cut calories. They are your body's energy and necessary for it to function efficiently. What you can do is limit the empty calories. These come from foods with little or no nutrients. If some of the leading ingredients are flour, high fructose corn syrup, sugar or partially hydrogenated oils, you can bet the food does not support your health or weight loss.

2. Keep junk foods out of sight, and out of mind. When ice cream is in the freezer or potato chips are calling to you from the pantry, they are hard to ignore. Keep healthy snacks that satisfy your cravings close by. If you have a sweet tooth, strawberries should do the trick. If you crave crunchy or salty foods, keep carrots or a variety of nuts in stock.

3. Do not drink your calories. Soda, juice, coffee filled with creamer and alcohol can contain a ton of calories. By sticking to tea and water you can cut hundreds of calories each day. By simple cutting out a couple high-calorie beverages daily, you can lose several pounds.

4. Make fitness a priority. If exercise is something that's done only when you have the time, chances are that it will not happen very often. Make fitness a priority and schedule it on your calendar like you would a lunch date or a doctor's appointment. Find what works best for you and stick to it. The best time might be first thing in the morning before the kids wake up, or in the afternoon when they nap. You may find that exercising with your child works best. Whatever time of day or type of exercise you choose, it is important to be consistent. Make it a priority and a habit.

5. Every little bit counts. Getting in shape does not require a daily two-hour commitment at the gym. Something as simple as an afternoon walk around the neighborhood with the stroller, or squatting and lunging as you hold your baby can make a big difference.

6. Change your mindset. Developing a positive attitude towards weight loss and health is absolutely necessary if you want to be successful. It has been proven over and over again that the mind and body work closely together. When your mind is saying exercise is a miserable chore, that's most likely what it will feel like every time you do. When your thoughts dwell on the excess weight, your body is carrying with it a hopeless attitude that will undoubtedly make the pounds harder to lose. Many people find that positive affirmations help.

7. Find inspiration that works for you. Some may want to lose the weight so they can fit into their pre-pregnancy clothes. Others may want to get healthy to reduce their risk of heart disease and diabetes so they have a better chance of being around longer for their children. Still others may need a role model or visual picture of someone they want to emulate. Motivations for getting in shape are unique. Figure yours out and use it to keep you going.

8. Get help. Fitness and nutrition can seem overwhelming at times. Using online resources and hiring a fitness coach can be very beneficial. Having a personal trainer who is knowledgeable about postpartum exercise will provide safe and effective workouts, as well as hold you accountable to regular exercise.

Posted by HoodiaPharm HungerAway :: 6:01 AM :: 0 comments

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Workouts For Those Without Much Time

Short duration workouts not only are 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 10-15 minutes of cardio.

Perform weights and cardio on separate days - One day focus only on cardio for 20-30 minutes, the next day weight train for 20-30 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 video tape workout - Lots of people love to exercise using video tapes and dance aerobic tapes. Who says you have you do it all in one session? Split the tape into two days (assuming it's an hour tape) 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 three minutes of cardio. Then, back to a weight training movement, then three minutes of a new cardio exercise. Keep repeating without rest until you achieve your 20-30 minute goal.

Walk briskly at lunch time three 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 lose some fat and get fit.

No time for a 30 minute walk in one session? Split your workout into two separate times during the day. Walk in the morning for 15 minutes before work and then again at lunch or right after work. Studies show that it's just as effective one 30-minute session.

Posted by HoodiaPharm HungerAway :: 5:31 AM :: 0 comments

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Recipe of The Day

Beef Pot Roast With New Potatoes and Corn

2-3 lb. beef chuck roast (trimmed of all visible fat)
2 tsp. black pepper
3-4 cans beef broth (low sodium, low-fat)
2 onions, cut in 8 pieces each
4-6 carrots, cut in 1-inch slices
3 stalks celery
3 cloves garlic
2-3 Tbsp. olive oil
4 stalks green onion (optional)
2 tbsp. tomato paste (optional)
8 small new potatoes
4 large new potatoes
3 fresh ears of corn
Parsley or celery, for garnish

Preheat oven to 325 degrees F.

Remove visible pieces of fat from roast (meat will be tough, but will tender after cooking). Add salt and pepper to both sides. Heat olive (or canola) oil in a Dutch oven. (large oven-safe covered pot). Add seasoned pot roast and brown both sides, approximately 4 minutes per side.

Remove the roast from the pot, add garlic cloves, one onion and one carrot. Once the vegetables have caramelized, move to the sides of the pot and place the browned pot roast back into the center. Add enough beef broth to almost cover the roast.

Cover and cook in oven for 2 to 2 1/2 hours, then remove pot and place on a heat-proof surface.

Add remaining carrots and onions. Stir them in and push around the sides of the roast.

Add small potatoes (or large ones cut into 1 inch pieces). Re-cover and return to oven for one hour. Ten minutes before the roast is done, boil the shucked ears of corn and set aside. After removing roast from oven, test potatoes with the tip of a knife to make sure they are tender.

Cut four 1/4 inch wide slices of beef (approx 1/4 pound) and serve with a few slices of potato, onion and carrot in a shallow bowl. Add 1/2 to 1 ear of corn and top with one or two ladles of broth. Garnish with parsley or stalk of celery.

Nutritional information -- An average serving size (4 ounces of beef) provides the following: Calories 410; Protein 29g; Fat 18g; Saturated Fat 6g; Cholesterol 75mg; Sodium 710mg; Carbs 33g; Fiber 6g; Sugar 10g; 28% pro, 32% cho, 40% fat.

Posted by HoodiaPharm HungerAway :: 5:03 AM :: 0 comments

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Wednesday, February 13, 2008 7 Tips For Choosing a Health Club

If you’re looking to join a health club, the entire process may feel a bit overwhelming. But in the same way that people shop for a television, car, or even a new house, taking certain considerations into account will help you make the right decision.

1. Scout out the options. Start by asking friends and neighbors for recommendations, checking the local yellow pages, and reading advertisements in the local newspaper. Gather names of clubs, centers, and facilities near your home, then ask people for their recommendations.

2. Who goes there? Just like magazines, who gear their content toward certain readers, health clubs and fitness centers usually have a typical member in mind. Start by considering your comfort zone, then try to match your profile with that of the club. YMCAs, for example, usually cater to families, and that’s apparent by examining the course schedule at the front desk, where classes might range from swim lessons for toddlers to chair-based yoga for older adults. When visiting a club for the first time, look for clues—how old are the typical users? Is there daycare for small children? If this information isn’t obvious, simply ask the staff.

3. Location, location, location. You may not always have a lot of choice in this department, but a club or center that’s convenient located will most likely be better for you. The exception: if you’re looking for something very specialized, the extra driving time may be worth it.

4. Take a tour. A tour is always in order. Before you visit, however, consider what it is you want most from this club. If you enjoy exercise, ask to see the schedule. If you like running or walking on a treadmill, ask about peak hours—when is the club busiest? Remember to check out the locker rooms, sauna, or other facilities—there’s nothing worse than discovering right after a spin class that a club only has two shower! Be sure to ask about club hours, too.

5. The dotted line. Make sure you ask about the details of membership such as the monthly or yearly cost, initiation fees, annual dues, and extra fees for classes. It’s very important to understand the complete financial picture before signing any type of agreement. Also, make sure you ask about ending your membership, just in case it doesn’t work out. Is the initiation fee or annual dues refundable within a certain timeframe?

6. Who runs the club? If possible, talk to as many staff member as possible before you join—in order to assess whether they’re friendly and helpful. Ask about what qualifications the staff must have to work there, teach classes, or do personal training. If you’re still undecided about whether you should join, ask to talk to other members about the club and/or check the local chapter of the Better Business Bureau for any possible complaints.

7. Try before you buy. Many health clubs will offer a free one-week membership so you can try the club before you commit. Ask about this option, even if it’s not advertised. While you’re trying the club out, keep an eye out for little details, such as how clean the bathrooms are and the condition of the equipment. Also take this time to talk to other members about their opinion of the club.

Posted by HoodiaPharm HungerAway :: 7:48 AM :: 0 comments

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Ways To Bring Avocados Into Your LIfe

Avocados bring us so much more than guacamole. These fruits have a natural richness that make them a valuable addition to everything from soup to salad dressings. Their shape and skin texture are responsible for their nickname: "alligator pear," though they are not related to that other fruit. While there are a million and one uses for avocados, sometimes less is more: Nothing beats slicing open a ripe one, removing the pit and digging in with a spoon to savor the mellow, smooth flesh all on its own.

Avocados are high in unsaturated fat-the good kind of fat-so although they have a higher calorie count than most fruits (one quarter of a medium avocado has 84 calories), they're still a great addition to a heart-healthy diet. Avocados also contain a healthy dose of beta carotene (the vitamin A content is significant), as well as vitamins B6, C and E, folate, niacin and thiamin.

There are many ways to add avocados to your diet:

With their bright-green color and creamy texture, avocados are a versatile fruit that seem like a vegetable. They work especially well in combination with crunchier and spicier ingredients.

One of the avocado's most popular uses is in the Mexican dip guacamole. For a twist on this classic, use a 15-ounce can of white beans and one avocado; purée with 1/2 cup minced red onions, 1/4 cup diced tomatoes, a clove of garlic, 3 tablespoons lime juice and 2 tablespoons cilantro. Add salt, cumin and hot sauce to taste.

For a quick, creamy gazpacho, throw a peeled, sliced avocado in the blender with 1 1/2 cups each water, cucumbers and tomatoes, a jalapeño pepper, the juice of one lime and a sprig of cilantro. Blend until smooth.

The avocado's richness makes it a great "smoothie" candidate. Blend the flesh of one avocado with 1 cup nonfat milk, 1/2 cup ice cubes and 1 cup fresh berries. Sweeten to taste.

Add 1/2 an avocado, mashed, per pound of ground meat to your favorite burger recipe; they'll be indescribably moist. Add it to your favorite sweet bread recipe, and you'll get the same effect.

For a quick and colorful salad, toss avocado chunks with cold, diced, roasted beets and rotini pasta. Dress with your favorite vinaigrette.

For a creamy salad dressing, blend 1/2 avocado with 2 tablespoons vinegar, 1 tablespoon nonfat sour cream and your choice of herbs (parsley, oregano and even mint work well).

Posted by HoodiaPharm HungerAway :: 7:07 AM :: 0 comments

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Don't go it alone!

Because losing weight can be so challenging, we can't expect to do it alone. Most trainers and nutritionists agree that they have never seen anyone successfully lose weight, and keep it off, all by him or herself. The support and encouragement from friends, family, co-workers, professionals and like-minded dieters is absolutely critical. As you make your way through losing weight, you'll need to cultivate a network of people and resources — and you'll call on them for different types of support at different times.

Take a few minutes to think about the kinds of support you need, then consider who might be able to give it to you. List as many people or sources as you can think of.

Emotional support: People who can listen when you need someone to talk to, encourage you to keep going when you're feeling frustrated, and celebrate your successes. Possible sources: Your partner, relatives, friends, coworkers, fellow dieters, others.

Practical support: People to exercise and/or shop for healthy foods with, swap cooking ideas and recipes with, or even help with occasional child care or home chores so that you can still work out on extra-busy days. Possible sources: Your partner, relatives, friends, coworkers, fellow dieters, fellow activity or outdoor club members, others.

Information: Sources for answers about choosing healthy foods, exercising, staying emotionally healthy, general problem-solving. Possible sources: Health professionals (especially a registered dietitian), health organization websites, organized weight-loss groups, your local hospital's weight-management program, reputable books and magazines.

Once you've realized what you need and who can help you, start connecting the dots. Ask your designated supporter(s) if they're willing to help — and if so, talk about how they can support you — and be sure to thank them in advance.

If they're not willing or able to help, go back to the list of "possible sources" and think about how you can expand the list. Try connecting with someone else who's watching their weight — say, someone at work, at the health club or a parent at your child's school. Or try an organized online or in-person weight-loss support group that's associated with a hospital weight-loss clinic. You deserve to have a champion (or ten) in your corner!

Posted by HoodiaPharm HungerAway :: 6:40 AM :: 0 comments

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Recipe of The Day

Spicy Chili Bean Burgers
Come and get 'em! Veggie burgers packed with fiber-rich cereal are ready in less than 30 minutes.
Prep Time:25 min
Start to Finish:25 min
makes:5 sandwiches

1 cup Fiber One original bran cereal
1 can (15 or 16 oz) spicy chili beans in sauce, undrained
1/2 cup quick-cooking oats
1/4 cup chopped green onions (4 medium)
1 egg, slightly beaten
5 whole wheat burger buns, split
1 1/4 cups washed fresh baby spinach leaves
5 slices tomato

1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet.
2. In medium bowl, mash beans with fork until no whole beans remain. Add cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
3. Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
4. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.
High Altitude (3500-6500 ft): Cook patties over medium-high heat about 10 minutes.

Nutritional Information

1 Serving: Calories 280 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 40mg; Sodium 800mg; Total Carbohydrate 48g (Dietary Fiber 12g, Sugars 6g); Protein 11g Percent Daily Value*: Vitamin A 25%; Vitamin C 8%; Calcium 15%; Iron 30% Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat Carbohydrate Choices: 3
.
MyPyramid Servings 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c Vegetables

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

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Tuesday, February 12, 2008 7 Steps To Weight Loss

Step 1. Make Sure You're Ready for Change
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.

Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.

Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.

Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.

Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."

Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.

Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.

Posted by HoodiaPharm HungerAway :: 7:09 AM :: 0 comments

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Getting Your Entire Family Involved

As study after study has shown, most Americans are obese and out of shape, and their bad habits are being passed along to the next generation.

An increasing number of kids are overweight, and if no intervention is made, 80% of them will stay overweight as adults. This makes it important for the whole family to eat well and exercise together. Parents have much more influence over their children than they generally believe, and if the parents are also involved in regular physical activity and are good role models, then their child is more likely to be active too. And the opposite can be true. If the parents are inactive and have a poor diet, then this gives the child little motivation to change his habits.

Perhaps the most difficult step in embracing a healthier lifestyle is making sure everyone in the family gets enough exercise. Start encouraging your children when they are young to make physical activity a regular part of their day. Give them responsibility around the house, such as cleaning floors or raking leaves. Anything that gets the heart pumping faster can be beneficial as long as kids enjoy it.

The success of a child's exercise program requires that it be fun and it should be something they look forward to and feel good about afterward. When they become bored, make slight changes in their routine to keep it exciting. Finding activities that can be viewed as fun rather than a chore is essential. You enjoy the immediate pleasure of doing the activity, and over time you realize improved health and well-being.

Make sure to pace the level of activity so no one gets cranky and the fun of doing something as a family isn't spoiled. It's important to ensure that everyone will want to do the activity on a regular basis, so don't rush things. And remember to keep everything you do as much fun as possible. Here are some tips to help make those family exercise times something that everyone looks forward to:

Make sure the activities are ones that everyone can participate in. Choose things that fit your family's lifestyle and interests. Whether it's hiking, swimming, or tennis, find something that puts a smile on everyone's face.

Be flexible with scheduling. Don't make it a "do or die" activity, and take into account that sometimes schedules change at the last minute.

Remember to warm up and cool down, either by doing a few stretching exercises before the activity, or simply walking for a few minutes at the beginning and end.

Encourage each other. When someone in your family does something new, for example, such as swimming a lap around the pool without stopping, give them a high-five and a hearty "well done!" When kids feel good about what they are doing, they'll keep it up and set new goals for themselves.

Posted by HoodiaPharm HungerAway :: 6:36 AM :: 0 comments

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13 Tips For a Healthy Heart

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. If you use added fat, choose monounsaturated fats -- such as olive oil and canola oil. By eliminating high saturated fat foods, you are also cutting down on cholesterol as well (cholesterol and saturated fats can be found in several of the same food items).

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 :: 5:41 AM :: 0 comments

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Recipe of The Day

Mediterranean Sole with Ratatouille

Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.

Prep Time:20 min
Start to Finish:30 min
makes:4 servings

1 medium red or green bell pepper, chopped (1 cup)
1 medium onion, cut into 8 wedges, separated
1 small bulb fennel, thinly sliced
1 small eggplant (1 lb), peeled, cut into 1/2-inch cubes
1 can (14.5 oz) Muir Glen® organic diced tomatoes with garlic and onion, undrained
4 teaspoons chopped fresh or 2 teaspoons dried oregano leaves
3/4 lb sole, orange roughy or other delicate- to medium-texture fish fillets (about 1/4 inch thick), cut into 4 serving pieces
Feta cheese, if desired

1. Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
2. Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
3. Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
4. Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Nutritional Information

1 Serving: Calories 180 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 40mg; Sodium 390mg; Total Carbohydrate 24g (Dietary Fiber 6g, Sugars 12g); Protein 17g Percent Daily Value*: Vitamin A 25%; Vitamin C 60%; Calcium 8%; Iron 10% Exchanges: 1 Other Carbohydrate; 2 Vegetable; 2 Very Lean Meat Carbohydrate Choices: 1 1/2

MyPyramid Servings 2 oz-equivalents Meat & Beans, 2 1/2 c Vegetables

Posted by HoodiaPharm HungerAway :: 5:20 AM :: 0 comments

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Monday, February 11, 2008 Is Chocolate Actually Healthy?

Researchers now say that some chocolate can be good for your heart. The question is: Should you indulge your chocolate cravings or save the calories?

Chocolate is made from beans that contain plant chemicals called flavanols, which are antioxidants that may reduce blood platelet stickiness and blood clots. One study found that those with a diet rich in cocoa powder and dark chocolate had lower oxidation levels of LDL (bad) cholesterol and higher total levels of HDL (good ) cholesterol.

Don't buy the chocolate farm just yet--the stuff is dense in calories and fat. If you eat a chocolate bar, you'll have to eat lean meats, fat-free dairy products, and eliminate all other sources of high-fat foods to help you stay within your calorie limit for the day. And not all chocolate is created equal when it comes to antioxidants. A recent study by the USDA's Agricultural Research Service found that chocolate with the most cocoa powder also had the most antioxidants. For the consumer, this means that pure cocoa gives the biggest boost. And dark chocolate has significantly more flavonoids--specifically proanthocyanidins--than milk chocolate. According to the Mayo Clinic, a bar of dark chocolate contains an average of 53.5 milligrams (mg) of flavonoids, while a milk chocolate candy bar has less than 14 mg. White chocolate doesn't have any.

The heart-health benefits of chocolate are still being explored, so it's too early to recommend consuming it for medicinal purposes. Instead, eat it because you enjoy it, but don't feel too guilty about it. Do watch your serving size, and work the calories into your daily allotment. Experiment with a bit of unsweetened cocoa powder in coffee, yogurt, cereal, and baking recipes. And don't forget your other options. Flavanol-rich foods include green and white teas, grapes, berries, apples, and red wine.

Posted by HoodiaPharm HungerAway :: 5:25 AM :: 0 comments

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A Menu For Health

Eating smart at home? It’s a challenge, but you can do it once you’ve stocked your kitchen with heart-smart foods. Going out to eat? That’s a whole different story. Suddenly, you’re tempted by Alfredo and au gratin. You rationalize deep-fried broccoli as a nutritious appetizer. And that dessert tray calls each time it passes your table. But you can navigate these nutritional minefields and enjoy a meal that you don’t have to cook or clean up. Here are a few tips to keep you on the right path for heart health:

Before You Even Leave the House…

Preview the menu. Stop by your favorite restaurants as well as others you’d like to try and request copies of their menus. Or check the Internet—many restaurants post menus on their Web sites and also list the nutrition facts. Choosing your meal ahead of time may reduce the chances that you’ll succumb to the sight and scent of less-optimal choices.

Save room in your budget. Make wise food choices for the rest of the day and you may have some discretionary calories (100 to 300 for most people) left to splurge on luxuries like a sweet baked good or a glass of wine.

When Ordering…

Go first. That way, you may not be swayed by others’ choices.

Be nosy. Go ahead and ask your server questions about items on the menu—preparation, portion sizes, and so on. You may even want to make a special request—like combining pasta with steamed vegetables—for a more nutritious choice.

Be smart with beverages. Better choices include water (ask for a slice of lemon, lime, or orange to add zip), fat-free or low-fat milk, calorie-free carbonated beverages, and unsweetened tea. For a change or pace, order sparkling water with a maraschino cherry.

Start with a salad. Try to pick a selection packed with veggies. Of course, ask for the low-fat dressing “on the side.”

Veg out. Maximize your vegetables by choosing dishes such as stir-fries or kebabs. It’s also smart to select vegetables (and fruits and legumes) that contain folate.

Favor fish. If you can’t make up your mind, order fish for a smart choice. Some research shows that consumption of two omega-3 fatty acids found in fish, EPA and DHA, may reduce the risk of heart disease when combined with a low-fat diet. Best omega-3 choices: salmon, tuna, and mackerel.

Choose your method. Order steamed, grilled, baked, blackened, or broiled food. Limit foods that are fried or sautéed.

Posted by HoodiaPharm HungerAway :: 4:43 AM :: 0 comments

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Recipe of The Day

Penne with Salmon and Roasted Vegetables

You'll be hooked by the sweet, mellow flavor of the caramelized vegetables and the tender texture of the salmon.

Prep Time:20 min
Start to Finish:50 min
makes:6 servings

12 ounces penne
2 pounds leeks
1 red bell pepper, cut into strips
1/4 cup chicken broth
2 tablespoons lemon juice
1 tablespoon olive oil
2 teaspoons dried thyme, crushed
1/4 teaspoon freshly ground black pepper
1 yellow summer squash, halved and cut into 1/4” slices
1/4 cup pitted kalamata olives
1 salmon fillet (1/2 pound, skinned)

1. Preheat the oven to 400°F. Prepare the pasta according to package directions.
2. Meanwhile, cut the leeks into 2” lengths and quarter them lengthwise. Rinse the leeks completely. Place the leeks and bell pepper in a 13” x 9” baking dish. Add the broth, lemon juice, 2 teaspoons of the oil, thyme, and black pepper. Cover with foil and bake for 15 minutes.
3. Add the squash, olives, and salmon to the baking dish and drizzle with the remaining 1 teaspoon oil. Cover and bake for 30 minutes, or until the salmon is opaque and the vegetables are tender.
4. Place the penne in a large serving bowl. Break the salmon into bite-size pieces and add to the penne with the vegetables.

Nutritional Information

1 Serving: Calories 360 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 25mg; Sodium 350mg; Total Carbohydrate 57g (Dietary Fiber 6g, Sugars 4g); Protein 17g Percent Daily Value*: Vitamin A 35%; Vitamin C 45%; Calcium 8%; Iron 25% Exchanges: 3 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 tsp Fats & Oils, 2 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1 c Vegetables

Posted by HoodiaPharm HungerAway :: 4:19 AM :: 0 comments

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Friday, February 8, 2008 Structuring An Effective Workout Plan

We all want, and even expect, our exercise programs to deliver. The problem is most people don't take a close look what they really expect to gain and how much time and energy they can devote to achieving it.

Time
The first decision you'll have to make is how much time you are willing or able to devote to your program. The time factor involves two separate elements, how many days a week you can train and how much time you can devote to each workout. Ideally, you'll be able to alternate strength- and aerobic-training sessions, which might require four or five days a week.

If you can only squeeze in three days a week, you might opt for a program that combines the two workouts. Be flexible and make your schedule work for you.

Goals
You've also got to ask yourself certain questions about what you expect to get from your exercise program. Are you more interested in improving health or looking better? Do you want to trim down and lose fat, or bulk up and gain muscle? The answers to these questions will decide what type of training you'll do most often and exactly how you'll train within each session.

Certain Rules Apply

• Do more aerobic and less strength training for fat loss and cardio health.
• Use a light resistance and high repetitions (more than 15) to increase endurance and muscle tone.
• Use a heavy resistance and low repetitions (less than eight) to increase strength and muscle mass.
• A moderate resistance that allows you to complete 8 to 15 reps is ideal as it accomplishes a little of both endurance and strength gains.
• Determine how much weight you should lift in each set by setting the ideal number of repetitions to be completed that coincides with your individual goals.

Taking the time to structure your program to meet your individual needs and time restraints will get results. Finding a way to squeeze in three to five 30-minute sessions a week, while adjusting the type of training you do to deliver the results you want, will keep you on the path to weight loss, muscle tone, or any other goals you might have set for yourself.

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

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Yoga For Weight Loss

Yoga can help you lose weight in several indirect ways. It sets you up psychologically for weight loss, giving your whole lifestyle a more solid foundation.

Deep breathing is known to improve concentration and strength, the two main ingredients of willpower (and we all know how important that is!)

Just a few moments of relaxation and meditation each day will do wonders for your self esteem. Yoga teaches you how to do this effectively. It sounds silly, but a lot of people truly do not know how to relax. They try, but their minds tend to wander back to the problems of their day, and they don't truly reach the point of true meditation.

A qualified yoga instructor uses imagery and breathing techniques to help you wipe all of these outside disturbances out of your mind and let you focus on what's going on inside of you for a few minutes. People who are proficient at this tend to have more positive body images than worry-warts.

If you suffer from depression or fatigue, both problems that often result in weight gain, yoga can lift your spirits. It improves your blood circulation, which increases your energy level, helping you to reduce any lethargy. This is especially true if you do a few poses first thing in the morning. That extra oomph can keep you going all day, so you don't hit that wall and fill up on snacks all day to keep going.

Doing yoga strengthens your muscles, which inevitably speeds up your metabolism. Although it isn't as effective as weight training in this regard, it certainly will make you stronger and more defined.

The improved flexibility that yoga inevitably gives you makes everything easier to do. Your limber body is then better able to perform daily activities, and this will make you feel better about living in general. If you play tennis, you'll be able to play harder, for example.

Yoga exercises stretch the spine and hamstrings (the backs of the legs), as well as the Achilles tendon. Ultimately, this will improve your posture, making you stand taller and look leaner, even if you weigh the same amount.This makes you feel thinner, encouraging you to keep leading a healthy life.

Posted by HoodiaPharm HungerAway :: 6:41 AM :: 1 comments

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Tips From Personal Trainers

Everyone wishes that they had a personal trainer when they begin to exercise. Where do you begin? What do you need to do to have the best workouts you can? A personal trainer may not be affordable to most, but just by incorporating these trainer hints and tips, can make it feel like you have one. Here they are:

1. Buddy up. One of the best benefits of having a personal trainer is having someone to hold you accountable for your exercise. A trainer is paid to do this for you, but the easy and free solution is within your own circle of friends. Ask a reliable friend to be your workout partner and just the knowledge that they are depending on you to work out will increase your odds of staying on track with your exercise.

2. Shorter workouts can be as effective as longer ones. Sure, everyone would like to be able to workout for 45 minutes of uninterrupted time, but let's be realistic. With today's busy schedules and demanding jobs, finding time to exercise can be a struggle. The good news is that you don't need a huge block of time to see results. Studies have shown that workouts as short as 10 to 15 minutes can strengthen the body and improve your health. Fit several brief workouts in your day and you not only increase your metabolism, but you also reach the ideal activity level of 45 minutes to one hour. Don't let yourself be discouraged by a lack of time, just do the best with what you've got.

3. Gym membership isn't required. It's too easy to use lack of a gym membership as an excuse for not getting it done. The fact is, bodyweight workouts are just as effective, if not more, than conventional gym equipment. It reduces the risk of injury, and everybody has their own bodyweight to work with.

4. Add variety to see results. The fastest way to see changes in your body is to keep surprising it. Changing up your routine every few days prevents your body from becoming conditioned to the same exercise day after day and requires it to call on different muscles for different activities. This means more muscles are worked over the course of just a few days, so you see the effects on your body in much less time than usual. An excellent method of adding variety is to incorporate weight lifting into your cardio routine. This requires the body to respond to challenges to balance. It speeds up your results as well.

5. Intensify for more strength. Most trainers recommend increasing the intensity of your workout to see improvement in your strength and aerobic capability. Too often people become comfortable with their level of exertion and aren't working as hard. Boosting the intensity keeps the body challenged and working harder. Taking deep, wide steps during aerobics and squeezing the buttock and thigh muscles challenge the body to a higher level of exertion and produce some amazing changes in just a few workouts. Those of you who weight train should try adding 3-5 pounds to your current weight and see the difference in toning and strength after a few sessions.

6. Know your excuses and head them off. People make all kinds of excuses to get out of a session or to avoid a certain exercise. When you are your own personal trainer, it can be difficult to discipline yourself to your exercise schedule unless you give yourself an advantage. Sit and write down all the excuses you would use to avoid exercising or eating better. Once you've done that, go back and counter all your excuses. If you wrote down lack of time as an excuse, oppose it with suggestions for short, frequent workouts rather than one long session. If you wrote down sugar cravings in the evenings, be prepared for those by having a pre-determined meal plan. If you can anticipate your own excuses and know how to respond to them, you've won half the battle.

7. Make it fun! Perhaps the most common complaint about exercise is that it becomes boring too quickly. Personal trainers help you get through boredom by changing your routine or offering you new choices for activities. Help yourself break out of the boredom by choosing activities that appeal to you. Instead of spending 30 minutes inside on the treadmill, go for a hike on a local nature path. Rather than doing your aerobics video for the millionth time, go outside with your kids and jump on the trampoline for a while. The goal is to choose an activity that you enjoy and that requires physical activity.

8. Schedule and commit. Signing up for a personal trainer is a commitment of your time, money and energy, and perhaps because of that commitment people with personal trainers tend to stick with the program and get results. Apply that same sense of obligation to your personal at-home exercise program and you'll increase your chances of having a consistent workout plan. Schedule your workouts just like any other appointment and write it on your calendar or your schedule planner. Knowing that you have set aside time for exercise can help you follow through and stick to a successful program.

9. Reward yourself. Set checkpoints throughout your exercise program to assess your progress. Whether your goal is to lose weight, build muscle or simply improve your health, take the time to check up on your improvement and then reward yourself for all the hard work.

Posted by HoodiaPharm HungerAway :: 5:14 AM :: 0 comments

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Recipe of The Day

Berry Pancakes

A Mix of Berrys and Pancakes but not like crepe suzettes. They are more of a French Pancake.

Ingredients

2 Eggs
2/3 cup Milk
1/3 cup Water
1/2 teaspoon Vanilla extract
1 tablespoon Maple surup
1 teaspoon Double acting baking powder
2 tablespoons Powered sugar
3/4 cup All pourpose flour
1/2 teaspoon Salt
1/2 cup Rasberries, Blueberries and Strawberries (Fresh or Thawed from frezer)

Preparation

Sift dry Ingredients together.
Beat the Eggs and add the liquid ingredients and beat again.
Combine the ingredients and stir untill most of the lumps are gone. Dont worry about the rest, they will take care of themselvs.
Pour the batter into a lightly greased frying pan and spread the batter so the whole bottom is covered. Cook on medium heat for about 30 seconds on each side untill both sides are a golden brown.
Wrap a few tablespoons of each kind of berry in the pancake.

Optional: You can also spread maple syrup over the pancakes instead of berries.

Batter will be liquidy.
The Pancakes must be made thin!
If you are using a cast iron pan or any other pan without teflon then use canola oil to grease the pan instead of butter.

Nutrient Information
Calories 119
Total Fat 2 g
Saturated Fat 1 g
Polyunsaturated Fat 0 g
Carbohydrates 19 g
Protein 5 g
Vitamin C 2 mg
Calcium 154 mg
Sodium 489 mg
Iron 1 mg
Fiber 1 g

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

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Thursday, February 7, 2008 Healthy Foods To Eat When You Need an Emotional Pick Me Up

A stressful day could send anyone on the hunt for chocolate, but if you regularly reach for ice cream, cookies, or cake when you're upset or tense, it may have nothing to do with a lack of willpower.

For you, carbohydrates may stimulate an especially powerful release of pleasure-producing hormones in your body. Like a nicotine addiction, such a compulsion is tough to break, but it is not impossible. Surprisingly, food can help you do it.

Sweet but nutritious complex carbohydrates such as the foods listed below have the same calming effect.However, they're less harmful to your waistline, because they have fewer calories than the candy bars or other calorie-rich foods you might normally seek.

You'll also be less likely to overeat throughout the rest of the day if you treat your choice like a meal instead of a mindless snack. Find a place away from your office or away from whoever is upsetting you. Then sit down, and slowly enjoy your food.

Here are just some of the foods you can eat when you have had an emotional day but you don't want to ruin your diet:

Tomato soup
Oatmeal
Whole wheat toast with jam
Multigrain waffle with light syrup
Fresh fruit
Sweet potato, or baked potato with light sour cream and chives
Lightly sweetened whole grain cereals such as Multi-Grain Cheerios

Posted by HoodiaPharm HungerAway :: 6:13 AM :: 0 comments

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Losing Weight Without Feeling Deprived

There's no better time to embark on a weight-loss plan than the beginning of the year, when you're bursting with good intentions and still reeling from a surplus of festive food. But making good food substitutions rather than going to extremes will ensure your weight-loss results last beyond the first two weeks. So forget rigid, elimination diets; here are six ways to lose weight without feeling deprived.

Milk

Drinking whole milk cappuccinos and lattes will use your daily POINTS® Allowance up quickly. Use fat-free or low-fat milk instead, and look for flavored coffees or sugar-free syrups to improve that cup of java.

Make smoothies by blending fat-free milk with low-fat or fat-free yogurt, a banana, frozen strawberries and honey to taste.

Use low-fat milk when making mashed potatoes.

Rice pudding is just as nice made with low-fat milk. Add flavor with cinnamon, and sprinkle the top with nutmeg.

Bread

Instead of serving bread with soup, add a tablespoon of bulgar wheat or a 1/2 cup of brown rice to your homemade recipe.
As a change-up from bread sandwiches, generously fill whole-wheat tortilla wraps with chunks of fresh-cooked chicken, coriander, lettuce and red pepper, adding a teaspoon of low-fat mayonnaise.

Potatoes

Switch to sweet potatoes or yams. Cut up the sweet potatoes and roast in a hot oven for 30 minutes, sprinkled with sea salt and a little olive oil, or lightly boil and mash with a small amount of butter.
Boil some couscous to fluff up and serve with grilled fish or meat.

Filling Fruits

Dried fruits come into their own in the winter months and make excellent after-dinner desserts. Put dried apricots, prunes and pineapple chunks in a pan and cover with a little orange juice. Bring to a boil, then let stand for 20 minutes so the fruit can absorb the juices. Sprinkle with a little cinnamon and serve with spoonful of low-fat yogurt.
Poach peeled pears in a low-calorie fruity cordial with one cinnamon stick until tender. Serve with low-fat or fat-free yogurt.

Cheese

Get into the habit of buying low-fat varieties. Keep a tub of low-fat or fat-free cottage cheese on hand to mix in with fresh fruit or sprinkle with Splenda and cinnamon for a sweet treat.
Sprinkle a teaspoon or two of freshly grated Parmesan over your pasta, a little of its big-hitting flavor goes a long way.

Poultry and Meat

Trim off fat before cooking.
Always roast chicken on a rack in a roasting tin, so the saturated fat drains off.

If you plan to marinate the meat, use lean strips of pork or beef.

When making casseroles,cook them the day before, so as it cools you can skim any fat off the top before reheating.

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

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Taking Some Healthy Time Out For Yourself

Ever feel as though all your responsibilities are literally weighing you down? Caring for kids, helping out aging parents, meeting demands at work, and the list goes on. When so many people and activities vie for your time and energy, it's easy to keep pushing your own needs farther down your list of priorities. You chuck your good intentions to exercise more, plan healthier meals or attend the next Weight Watchers Meeting, and the less attention you give yourself, the more the pounds add up.

The solution's easier said than done, but worth the effort. Adopt a "me first" attitude. You'll have a better outlook, more energy and greater stamina when you invest in yourself, and the improvements in how you feel and function will benefit those who rely on you. Try these self-care strategies and activities:

Accept that spending time on you does not deprive others - Taking half an hour or an hour for yourself won't really hurt someone or something else so do it, and do it as often as you can.

Plan a personal pause - Take some time to reconnect with who you are and what you value. Try yoga or meditation, take a walk or listen to music, pick up an old interest or hobby.

Take a cooking class - Don't limit yourself to Low-Fat Cooking 101, go ahead and delve into ethnic cuisine if that's more appealing. Preparing your own meals keeps you away from high-fat restaurant food and allows you to choose healthier ingredients.

Make every step count - If you burn time running errands for others, make sure you burn calories too. Park in the farthest space, take the stairs instead of the elevator, hoof it between stops whenever possible. If you're deskbound, pace back and forth while you're on the phone or meet colleagues for walks instead of lunch or drinks. Hook on a pedometer, and you'll soon see what a difference those seemingly small steps make.

Start a food diary - Take time to note each bite you take, and you'll likely think twice before you gobble up leftovers or mindlessly polish off a bag of chips. If it's too much hassle to make notes all day, every day, just do it for a day or two each week, or focusing on the most troublesome time of your day — after work, while watching TV or whenever you tend to overeat.

Sign on for a walkathon - Lots of women band together to train for an endurance event for a charitable organization. They find themselves doing something they never thought they could, and they help themselves and others at the same time, so why don't you grab a group of your friends and sign up for one yourself!

Posted by HoodiaPharm HungerAway :: 5:25 AM :: 0 comments

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Recipe of The Day

Spicy Turkey Chili

Turkey, kidney beans, chili seasoning and green chiles are popped in a slow cooker with tomatoes and tomato sauce in this easy chili.

Serves 8
Prep time: 10 minutes
Cook time: 180 minutes
Total time: 190 minutes
Calories: 218.71
Calories from Fat: N/A
Total Fat: 3.43 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 30.44 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 16.53 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

2 (5 ounce) cans turkey meat, drained
2 (15 ounce) cans kidney beans
2 (14.5 ounce) cans Italian-style stewed tomatoes
2 (1.25 ounce) packages chili seasoning mix
1 (4 ounce) can green chile peppers
1 (8 ounce) can tomato sauce
1 onion, diced
1 cup water

Directions

1. In a slow cooker, combine turkey, beans, tomatoes, chili seasoning, chile peppers, tomato sauce, onion and water. Cook on low 3 to 4 hours. Serve hot.

Posted by HoodiaPharm HungerAway :: 4:54 AM :: 0 comments

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Wednesday, February 6, 2008 Strenth Training To Get Fit

When you strength or resistance train, your body has no idea that you're exercising. The human body perceives the high level of exertion reached when lifting weights as an attack, an attack it must rise up to or run away from. This is also known as The Flight or Fight Response.

In order to minimize future perceived threats and enable you to either run faster or fight harder, your body wil increase its muscle mass. This will result in a stronger, more toned body. All of your body fat is burned by muscle. So the more muscle you have, the more fat you can burn -and not just while exercising, but 24 hours a day.

We need to recreate the level of intensity encountered during this perceived attack safely, while going through exercises that mimic normal human movement. The exercise must also effectively work the targeted muscle or muscles to fatigue.

We define fatigue as the point in the set where some local discomfort is felt –not tremendous pain, just discomfort. You begin to get that slight burning sensation in the muscle. Resistance levels are adjusted to control the repetition range so as to hit muscle fatigue in 30 to 90 seconds (normally under 15 repetitions, depending upon the individual exercise).

There are numerous ways to increase or decrease resistance so that you'll experience the burn in this 30-second to minute-and-a-half window. Let's examine how this can be easily accomplished with a simple exercise that most of us are familiar with - the push up.

The Push Up is a great all around upper body exercise that can be done in dozens of ways. For our purposes here we'll consider two variations. The classic push up features the body held in a straight position with hands and feet on the floor (both slightly wider than hip distance apart), as you lower your chest to the floor then push up.

In the second and less intense variation, the modified push up, the knees are kept bent and come in contact with the floor (feet up), substantially reducing the resistance encountered when pushing against the floor.

This simple technique is a good example of how you can manipulate the system when strength training, so as to hit muscle fatigue at the correct repetition range, without using any equipment other than your own body weight, while still getting big results.

Posted by HoodiaPharm HungerAway :: 7:56 AM :: 0 comments

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Yoga For Pregnacy

Yoga can be a great way to stay flexible and prepare for birth. There are many ways to learn yoga: in a class with a professional teacher, or at home with a book or video tape.

Yoga has been used for centuries to help center a person and relieve stress. In many countries, yoga for pregnancy is considered the only option. Yoga can be a great way to stay flexible and prepare for birth. There are many ways to learn yoga, in a class with a professional teacher, or at home with a book or video tape. As with any exercise program it is best to consult your physician before beginning.

If you are having a fairly normal pregnancy, then yoga is fine for you. If not, then you may want to check with your doctor before you begin a class or do this at home. If you are trying to conceive, yoga may be able to help you along the way to building your family. Some poses that may help you conceive are the same poses that you need to avoid as soon as you become pregnant

From the beginning of your pregnancy to the end, yoga can teach you relaxation, breathing, and stretching and strengthening exercises to help you feel comfortable with the changes in your body, mind and spirit during and after pregnancy. It's also beneficial in many other ways:

• Helps you develop awareness of yourself and your baby so you can participate more fully in you and your baby's health and well-being.
• Allows your body to stretch to remove tension and tightness and relieve the other common annoyances and discomforts of pregnancy.
• Increases energy and vitality.
• Encourages you to strengthen where you need to for birth and for mothering a growing child.
• Provides breathing exercises that deepen your relaxation physically, relieves stress and improves your body's circulation, immune, and digestive systems.
• Practices meditation to enhance your concentration and your focus.
• Gives you and a partner loving, supportive yoga postures to practice together. And, offers you visualizations to heighten your relationship with yourself, your partner and your baby.

Posted by HoodiaPharm HungerAway :: 7:09 AM :: 0 comments

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A Little Motivation

No one said dieting is easy, but if you put yourself in a positive frame of mind, you can accomplish anything. If you can clearly see your goal, that it’s within your grasp, there’s nothing stopping you. That’s why surrounding yourself with positive images and visual reminders can be just what you need to make your diet a success.

You may already have an inner voice telling you that you can do it, that you can lose weight and reach your goal. Sometimes though, that inner voice could be distracted, a little discouraged or even intimidated. Sometimes, it lacks conviction. Sometimes, you need an external voice telling you the same thing, reinforcing your confidence and determination.

Surrounding yourself with negativity will drain the energy, life and hope right out of you. It may seem pretty obvious, but too often, we allow these negative messages to seep through.

Thankfully, the opposite is just as true. One of the quickest ways to boost your spirits and keep motivation high is to keep a positive picture of your goal close by. A picture or other visual of your ultimate goal is a huge motivator. Having it around all the time is a voice of encouragement whispering in your ear, helping you stay focused on the prize and energized to overcome any obstacle.

Posted by HoodiaPharm HungerAway :: 6:12 AM :: 0 comments

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Recipe of The Day

French Onion Soup With Browned Garlic

Browned garlic makes this classic soup toasty and warm!

Serves 6
Prep time: 15 minutes
Cook time: 55 minutes
Total time: 70 minutes
Calories: 201.16
Calories from Fat: N/A
Total Fat: 1.59 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 30.00 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 4.86 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients

1 cup dry sherry
4 onions, thinly sliced
9 cloves garlic, minced
1 tablespoon whole wheat flour
4 cups vegetable broth
0.5 teaspoon ground black pepper
salt to taste
6 slices French bread, toasted

Directions

1. In a large, heavy stockpot over medium heat, cook sherry until bubbling. Add the onions, and reduce heat to medium. Cook onions slowly, stirring frequently, for at least 20 minutes, until they begin to form a paste.
2. Stir in the garlic and continue to cook for 5 to 10 minutes, until garlic begins to look brown.
3. Stir in flour and cook for 2 minutes. Pour in broth and bring to a boil. Reduce heat and simmer for 20 minutes. Season with pepper and salt. Ladle soup into bowls, and float a slice of toasted bread on top of each serving.

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

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Tuesday, February 5, 2008 20 Short and Simple Reasons to Exercise

Everyone exercises for different reasons. But no matter your initial motivation, you still get all the benefits. Below is a list of 20 reasons why you should work out. If you can find even one benefit on this list, you'll have enough reason to begin an exercise program and take steps to take care of yourself.

Regular exercise can:

Help you lose weight, especially fat

Improve your physical appearance

Increase your level of muscular strength and endurance

Maintain your resting metabolic rate to prevent weight gain

Increase your stamina and ability to do continuous work

Improve fitness levels, or your body's ability to use oxygen

Provide protection against injury

Improve your balance and coordination

Increase bone mineral density to prevent osteoporosis

Lower resting heart rate and blood pressure

Lower Body Mass Index (BMI) -- your fat-to-height ratio

Reduce triglycerides, bad cholesterol (LDL), raises good cholesterol (HDL)

Enhance sexual desire and performance

Reduce heart disease risk and stroke

Reduce the risk of developing certain types of cancer

Increase insulin sensitivity -- prevents Type 2 diabetes

Reduce your level of anxiety and help you manage stress

Improve function of the immune system

Improve your self-esteem and restore confidence

Help you sleep better, relax and improve mood

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

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5 Exercises for the Ab Area

If you ask any woman what area of their body needs the most work, they will almost always say their stomachs. It is the one area that no matter how much weight we lose, never seems to look "just right". So, how do you get a flatter stomach? Here are 5 tips that can help you shape up, just in time for bikini season!

1. One of the first things people need to realize about flattening their stomach is that when you begin eating smaller, more balanced portions of food you simply make a significant change on how the belly looks. One of the reasons most people do 100 sit-ups and can’t get a flat belly is because their gut is too full. By eating smaller portions you’re moving toward a flatter belly.

2. Overall body fat contributes to how lean the stomach is. You can’t lose body fat on the belly. The body’s fat compartment is one system. Doing leg exercises actually burns five times more body fat than doing sit-ups. Exercising the whole body is the way to burn fat off the belly. The notion that doing sit-ups burns fat off the belly is a myth.

3. You don’t have to do sit-ups every day. Exercising the ab muscles twice a week is plenty. For example, perform your ab exercises every Monday and Thursday. Muscles become stronger and more firm through the process of adaptation. We stress the muscle and then it recovers and comes back stronger and better. The muscles need time to recover.

4. Oftentimes people don’t realize one of the reasons they’re tummy isn’t tighter is because of their posture. Their shoulders are falling and their posture is beginning to lean forward. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. Doing this while exercising helps flatten the stomach.

5. Two highly recommended ab exercises are crunches and leg lifts on the stability ball. These exercises work the most muscle fibers and get the best results the fastest. The stability ball causes you to activate virtually every muscle in the upper and lowers abs. The whole midsection core has to work to pull off the crunches and leg lifts.

Posted by HoodiaPharm HungerAway :: 6:11 AM :: 0 comments

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Recipe of The Day

Today's recipe is actually for marinades - 3 to be exact. Marinades are great on everything from meat to poultry and anything in between!

Pineapple-Ginger
1/2 cup pineapple juice
1/4 cup soy sauce
1 Tbsp molasses
1" piece ginger, chopped
2 cloves garlic, chopped
2 tsp roasted peanut oil

Honey-Mustard
1/3 cup white wine vinegar
1/3 cup Dijon mustard
1/3 cup honey
2 tsp chopped fresh thyme
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

Chipotle-Lime
3/4 cup lime juice
1 chipotle chile in adobo sauce, seeded, chopped plus 2 tsp adobo sauce
3 Tbsp chopped cilantro
2 Tbsp chopped red onion
2 tsp vegetable oil
1/4 tsp salt
1/4 tsp pepper

How to Marinate
Put meat in a freezer bag or other airtight container and whisk marinade ingredients together in a small bowl. Add marinade to meat. Seal the bag or container, pressing out all the air, and place on a plate on the lowest shelf in the refrigerator; turn occasionally. For even more flavor, bring marinade to a boil after removing meat, then use as a basting or dipping sauce. (Never re-use a meat marinade for any purpose without boiling first.)

Marinating Times
Seafood: 15 minutes to 1 hour
Chicken: 1 to 6 hours
Beef, lamb and pork: 4 to 24 hours
Vegetables, cheese and tofu: 30 minutes

Posted by HoodiaPharm HungerAway :: 5:43 AM :: 0 comments

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Monday, February 4, 2008 How Much Sushi Is Healthy For You?

Since uncooked fish carries with it the risk for parasites, visit sushi restaurants that serve only previously frozen or cooked fish. A sushi chef combines pieces of fish, vegetables and sometimes mayonnaise or sauce on dried seaweed, rolls it up and cuts into pieces, usually four to six pieces per order. White rice is usual, although you may be able to find brown rice in some restaurants. Depending on the size of the roll, you’ll usually get about a half-cup to one cup of rice per roll, or one to two servings (100 calories per serving). Fish can be very lean, like abalone or flounder, or fattier (and healthy, too) such as tuna, salmon and mackerel.

What’s fun about Japanese restaurants is sushi chefs can be as imaginative as they like, and so can you. If the menu doesn’t give a good explanation of the ingredients in the sushi roll, ask. Or tell! Tell your server that you want a roll with fish and veggies, but you don’t want added mayonnaise (commonly used in American rolls).

A California Roll (white rice, imitation crab, cucumber) has about 255 calories per roll; a salmon and avocado roll has about 300 calories; and a tuna roll about 200 calories. Any piece of sashimi (fish without rice) ranges from about 20 calories per piece (maguro/tuna) to about 60 calories per piece (eel). For example, if your dinner meal calls for about 350 calories, you can eat a California roll with a small salad or miso soup (approximately 100 calories) plus tea.

Summer rolls are great too. They’re so much lighter than deep-fried spring rolls! I go for summer rolls - no matter the season. The shrimp summer rolls with herbs are fabulous and usually come with a combination of other ingredients such as cabbage and bean tread, all wrapped in rice paper, served with a dipping sauce. Instead of putting the sauce on the rolls, serving on the side allows you to control the amount. A summer roll has about 250-300 calories (4 pieces). Add about 100 calories for dipping sauce.

Posted by HoodiaPharm HungerAway :: 10:06 PM :: 0 comments

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Ways To Eat Your Veggies

Sometimes we just can't see the big picture. We do something and look for immediate results, not taking into account long-term effects. We are notorious for eating complete junk, seeing no real danger with it and carry on eating junk. But the minute we try something good for us but where are the results? I just ate a carrot, why aren’t my thighs shrinking?

We must have faith in a diet that will give us long-term health benefits of reduced risk of cancer, heart disease and be the most likely to ward off obesity and diabetes and boost our immune system. It is, as you probably could figure out, a plant-based diet.

We have been told over and over to eat fruits and vegetables and whole grains. Our bodies desperately need the vitamins, minerals, fiber and phytochemicals found in the plants, not the supplements. Heck, we need five to nine servings per day. Don't you know all this? Why aren't you doing it? Here are some ways to get those plants in.

• Eat at least a cup of vegetables for lunch and for dinner. That’s four servings right there. Four down, four to go.
• Add a handful of blueberries, strawberries to your cereal. When they are full swing, in-season, buy a couple of containers at a time and freeze them for later.
• Check out the “bagged” vegetables for sugar snap or snow peas, broccoli or cabbage slaw medleys or stir-fry mixes. Mix together in a ginger dressing topped with chopped peanuts and crunchy noodles. Yum.
• Taking care of yourself means taking excellent care of your heart. If you're ready to get started, check out our Heart Smart Program. We can help you make those important, everyday choices that mean so much to your heart's health -- and you'll lose weight to boot! Get started today.
• Snack on baby carrots and humus; you get both vegetables and legumes (beans) with this snack.
• Add bags of frozen or fresh vegetables to casseroles, pasta dishes, other frozen dinners, soups or pizza.
• Stuff an omelet with low-fat shredded cheese, tomatoes, onion, spinach, peppers and mushrooms. Who’d a thunk veggies at breakfast?

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

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Healthy Foods That Really Aren't

1. Olive oil. Though healthier than butter, olive oil is still oil. More is not better, especially if you're watching your weight. (Don’t even think about using margarine.)

2. Honey. "It's natural." That’s a common saying. People often offer it as a reason to eat something sweet. The snack may be natural, but it still contains sugar, and not enough redeeming nutritional value to make it healthy.

3. Juice. Orange juice. Apple juice. Cranberry juice. Juice can be the quickest way to gain weight. It takes a minute -- actually less than a minute -- for most people to drink 150 calories. Gulp. Gulp. Watch your thighs expand.

4. Wheat bread. Too vague. Think it's healthy just because it’s wheat? Only whole wheat or whole grain count as healthy.

5. Milk. Whole milk, that is. The old dietary guidelines recommended at least three servings of dairy a day. They didn't differentiate between low-fat and nonfat dairy and whole milk, which is high in saturated fat and cholesterol.

6. Cheese. Many people think if you don't eat meat, you can eat cheese for protein. This is another quick way to gain weight. Cheese - especially whole-milk cheese - is full of saturated fat and calories. Compare an ounce of whole-milk mozzarella (80 calories, 6 grams of fat, 4 grams saturated fat) to one ounce of turkey breast (30 calories, less than 1 gram of total fat). Treat cheese with caution, and as a treat.

7. Wine. While wine, and alcohol in general, may have some health benefits, they end at one drink for women and two for men. More than that and the benefits are wiped out by increased risk for disease and addiction

8. Fish. Most fish are very healthy, low in saturated fat and a good source of protein. But some fish are less than healthy, because of environmental contamination. It's sad but true. Some fish that contain omega-3 fatty acids, such as tuna, swordfish, king mackerel and tilefish, also may be high in mercury, which is poisonous.

Good fish choices include wild salmon (farm-raised salmon is less healthy), sole, flounder, grouper, mahi mahi, bass, snapper shrimp and lobster. Shellfish in general are good. Canned sardines and mackerel are also good, but king mackerel can be high in mercury. Also, fish caught in local waters may be contaminated with PCPs, so check local fish and game advisories.

9. Fat-free. Just because a cookie is fat-free doesn't mean it's healthier than the original version. In fact, some fat-free cookies contain more calories than the original. Manufacturers often increase the sugar to make up for the flavor and texture lost without fat. Have a cookie if you want one -- one is the operative word.

10. Chicken. Chicken is a very lean meat only if you remove the skin and don't fry it. If you choose the Crispy Chicken sandwich at McDonald's, for example, you get 500calories and 23 grams of fat - compare to a plain hamburger, which has 260 calories and 9 grams of fat.

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

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Recipe of The Day

Vegetarian Nachos

This vegetarian nacho recipe makes a great snack or appetizer for the next time you have guests over. It's crunchy, healthy and muy delicioso.

Ingredients

1 flour tortilla (approximately 6 inch diameter)
1 serving cooking spray
1 tsp. garlic powder
1/4 oz. vegetarian cheese (soy or rice cheese)
1/3 Tbsp. olive oil

Directions
Pre-heat oven to 350 degrees. Lightly brush the tortilla with olive oil, then cut into eighths. Shred or dice cheese. Arrange on a baking sheet sprayed with cooking spray and bake for 6 to 8 minutes, or until golden brown. Top with vegetarian cheese and garlic powder and return to oven for about 2 minutes, or until cheese is melted, and serve.

Nutritional values per serving: 153 calories (n/a from fat), 2g fat (0g sat), Calories 153 , 0mg cholesterol, 166mg sodium, 19g carbohydrate, 1g dietary fiber, 0g sugar and 6g protein.

This recipe is:

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

Posted by HoodiaPharm HungerAway :: 7:38 AM :: 0 comments

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Friday, February 1, 2008 Eating Nutritiously

As the saying goes, "You are what you eat." So, what effect does your diet really have on your appearance? We know eating sensibly helps maintain a healthy lifestyle, but it can also help maintain a healthy appearance. When you feel good about the things you eat and the things you eat are good for you, you’ll look good, too. Here are 5 foods to help you do just that.

Water
Drinking plenty of water every day helps the skin look soft, supple and more youthful. By keeping the body hydrated, your overall appearance will benefit -- from improved skin texture to healthier hair and nails. If you’re feeling bloated, it may be due to an increase of sodium in the body. Increase your intake of water to help flush it out. Also, water helps the weight-loss process by reducing water weight and replenishes water loss during workout activity.

Vitamin C
Vitamin C helps the body fight infection and disease. It pumps up the immune system and promotes healing. Did you also know that vitamin C is essential to collagen production? Collagen helps the skin remain elastic but firm, which keeps the skin wrinkle-free. Citrus fruits, strawberries, tomatoes, broccoli and cabbage are all vitamin C-rich foods. Keep in mind that their juices are also packed with this important vitamin.

Green Tea
Also rich in antioxidants, green tea has also been shown to lower cholesterol, improve immune function and reduce the risk of specific types of cancer. If you’re a big coffee drinker, try replacing your morning coffee with a cup of green tea. Without cream, sugar or other artificial flavorings, you may notice a reduction in weight, and still satisfy your caffeine fix.

Soy
Soy proteins are rich in amino acids, vitamin E and many antioxidants. These components help the skin retain moisture, smooth skin’s appearance and improve elasticity.

Milk
“Milk. It does a body good.” It's not just a catchy marketing phrase - it’s true. Milk is rich in calcium, vitamins B2, B12 and D. Calcium, paired with the calcium-absorption booster vitamin D, helps to maintain strong bones and healthy teeth. Vitamins B2 and B12 are essential for red blood cell growth, which helps to carry much needed oxygen to cells. So what does this mean to your looks? Hair and skin will look livelier and healthier.

Posted by HoodiaPharm HungerAway :: 8:26 PM :: 0 comments

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Inexpensive Exercise Activities

If you believe keeping fit means your financial health has to suffer, you can think again. You don't need expensive health club memberships or exercise equipment that costs thousands of dollars to stay in shape. In fact, if you already have sneakers in your closet you can exercise for free!

You can walk or run anytime and just about anywhere. If don't already have a pair of quality sneakers, then you can just buy a pair of walking or running shoes for about $50. Compare that to forking over $3,000 for a treadmill or elliptical trainer, and you are already saving money. Hiking trails, local running tracks or the sidewalks around your neighborhood are just a few of the places you can use. If the weather's bad outside, stay inside and run in place or walk inside a shopping mall.

Also, instead of a fancy piece of stair-climbing equipment that can cost thousands of dollars, use real stairs. You can run up and down your stairs for 30 minutes, or you can do it at your office building. Go up and down four or five at a time or do the whole flight, which ever is easier for you.

Forget about the burden of paying for strength-training equipment. You can use canned goods if you're on a budget or you can simply lift some of your furniture. It isn't about what you are lifting or using to build muscle, just that you are building muscle.

There are other ways to get cheap or free exercise:

• Walking, gardening, washing the car, playing with children are all activities most people don't consider as part of their daily fitness routine, but they do count.
• Steal your child's jump rope to improve conditioning and fitness.
• Go to the playground, but instead of sitting on the bench watching the kids play, start playing yourself. Hang on the monkey bars and do chin pulls, or walk up and down the ladder stairs. There is plenty of exercise to be had at a playground!
  
  

Posted by HoodiaPharm HungerAway :: 7:43 AM :: 0 comments

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Recipe of The Day

Garlic Ranch Chicken

Skinless, boneless chicken breasts are marinated in ranch dressing that has been spiked with garlic and fresh basil. Then they 're chilled for a bit, and then grilled to become moist and flavorful.

Serves 4 servings
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 65 minutes
Calories: 222.33
Calories from Fat: N/A
Total Fat: 2.18 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 22.66 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 28.02 g
Vitamin A: N/A
Vitamin C: N/A

Ingredients
4 skinless, boneless chicken breasts
1 cup fat free ranch dressing
2 tablespoons chopped garlic
1 tablespoon chopped fresh basil

Directions
1. Combine the dressing, garlic and basil in a large resealable plastic bag. Add chicken pieces, turning them to coat. Squeeze out air and seal bag. Place in refrigerator for 1/2 hour.
2. Preheat grill to medium heat.
3. Grill chicken breasts for 6 to 8 minutes on each side, turning occasionally, until juices run clear when pierced with a fork.

Posted by HoodiaPharm HungerAway :: 7:16 AM :: 0 comments

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