HoodiaPharm HungerAway
Monday, June 30, 2008 Drinking Wisely

There's no rule that says you've got to use your vacation -- or any holiday for that matter -- to go off your plan and gain weight. You've worked too hard to achieve your goals. So, get smart and have fun too!

On a cruise ship, the bartenders walk around offering you trays of Pina Coladas in nice, tall plastic glasses. They push them as souvenirs of your trip. But, one of these babies will set you back as many as 520 calories and 12 grams of fat!

Remember, when you drink juice, you're essentially drinking sugar water. After all, juice is the fructose (fruit sugar) squeezed out of the fruit. You throw away the best part: the pulp! Now, that 1-ounce shot of alcohol, such as rum or vodka (80 to 100 calories), has been beefed-up to double the amount with the addition of juice, and that goes for tonic or soda, too!

Instead of diet busters that are so super sweet such Pina Coladas or fruity drinks with all the excess calories, try a Bloody Mary or vodka and soda, which are considerably less caloric. The alcohol weighs in at about 100 calories, and 4 ounces of Bloody-Mary mix has only about 40-60 calories. The club soda has virtually no calories.

But, beware of Bloody Mary mix! If you're watching your sodium, this is not a good choice! There are about 1,440 milligrams of sodium in just 4 ounces of mix! So, mix your rum with a diet soda, or if you prefer, vodka with club soda and lots of lime! Champagne and wine has about 80 calories per 4 ounces and beer has about 160 calories per 12 ounces. A light beer only has about 100 calories.

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

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A Variety of Curls

Getting bored with basic biceps curls? Why not vary the exercises for this muscle group? Here are two more beginner biceps moves to do.

Hammer curls
Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, keeping your elbows locked firmly against your rib cage, curl both arms three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arms back to the starting position, and repeat. This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that lie underneath the biceps.

Zottman curls
Stand upright with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale and, as you curl your arm upward, rotate your palm in toward your body and cross your arm to the opposite shoulder. Keep your elbows locked firmly against your rib cage throughout the entire exercise and curl both arms only three-quarters of the way up toward your shoulders. Hold for a beat, focusing on squeezing your biceps. Inhale and slowly lower your arm back to the starting position, and repeat with the other arm. This version of the biceps curl puts more emphasis on the forearms and the inside of the biceps.

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

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Recipe of the Day

Asian Chicken Salad with Lime Dressing

Prep Time:25 min
Start to Finish:25 min
makes:4 servings

Lime Dressing
1/3 cup frozen (thawed) limeade concentrate (from 12-oz can)
1 tablespoon canola oil
1 tablespoon rice or white vinegar
1 teaspoon grated gingerroot
1/4 teaspoon salt

Salad
2 cups chopped escarole
1 cup chopped cooked chicken
1 small jicama, peeled, chopped (1 cup)
1 large papaya, peeled, seeded and chopped (1 cup)
1 large yellow or red bell pepper, chopped (1 cup)
2 tablespoons dry-roasted peanuts
1/4 cup chopped fresh cilantro

1. In tightly covered container, shake dressing ingredients.
2. In large bowl, place all salad ingredients except peanuts and cilantro. Pour dressing over salad; toss to coat.
3. Top with peanuts and cilantro.

Nutritional Information

1 Serving: Calories 230 (Calories from Fat 80); Total Fat 8g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 30mg; Sodium 220mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 15g); Protein 12g

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

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Friday, June 27, 2008 Breathing For Weight Loss

Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll not only be healthier, but you'll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.

Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:

Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.

Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.

Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.

Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.

Wake Up!!!

Posted by HoodiaPharm HungerAway :: 11:16 AM :: 0 comments

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All Day Energy Food

Fatigue is not fun. Worry, frustration, resentment, lack of sleep, anxiety, illness and poor diet are the top causes. Even mild forms of exhaustion can weigh heavy on our emotional and physical well-being. Luckily, our bodies are extremely resilient and many times we can conquer weariness by making a few dietary changes.

While most of us suffer from fatigue some of the time, there are millions who suffer from it all of the time. Exhaustion is one of the most common complaints brought to doctors. According to a recent National Sleep Foundation poll, one in five Americans say they're so sleepy during the day it interferes with their activities.

Fortunately, one of the best ways to fight fatigue is with energy-boosting foods. Whether you're in need of a quick energy boost or sustained, long-lasting fuel, here are the foods that will do the job.

Quick Energy Boosters:

The quickest energy is from carbohydrates. That's the body's first preferences for energy. Did you ever hear about carbohydrate loading? That's what marathon runners do when they run a long race, they carb load. The reason they do that is because your body's first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver. For quick energy, you want to have glycogen stored and that comes from things like:

Vegetables
Whole-grain Cereals
100-percent fruit juice
Dried fruit
Fresh fruit

If you're really hungry and you want some quick energy, there's no better choice than eating some fruit. Rather than drinking a sugary drink, eat a piece of fruit. You're going to get your carbohydrates and you're also going to get your fiber and vitamins and minerals.

Sustained Energy Boosters:

A balance of nutrients is really what's going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn't start until it reaches your intestines. That's why foods that are combinations of nutrients give you sustained energy. Some good combinations choices include:

Nuts
Whole-grain pasta
Turkey or peanut butter on whole-grain bread

Who said you can only have a sandwich at lunch? If you eat a sandwich in the morning for breakfast made up of protein, carbohydrate and a little fat, you might make it to lunch without being hungry. But if you eat only carbohydrates in the morning without anything else (like if you eat just a sweet roll, which is mostly just sugar and white flour), chance are you'll be hungry in a few hours.

Posted by HoodiaPharm HungerAway :: 10:42 AM :: 0 comments

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Staying Cool With Water Fitness

Have you ever considered including water fitness into your exercise routine? This can be a great way to increase strength, flexibility and cardiovascular health. Plus, during the months of summer heat, what is a better way to keep cool?

Water has great properties; one of the best for working out is its resistance power. You can work opposing muscles at the same time. For example, if you are doing curls underwater, pulling up will work the biceps, while pushing down will build up the triceps.

Another great feature about water is its buoyancy, which is simply the tendency or capacity to remain afloat in a liquid. It reduces your weight, therefore putting significantly less stress on your joints, bones and muscles. Compared to other exercises such as running, there is no impact on any of your joints. It is estimated that body weight is compounded up to five times during the heel strike when running or jogging. This is avoided in water. Water fitness requires use of your core as well, that is, utilizing your back, abdominals and obliques. This muscle group is often ignored during other exercises.

There are many ways to get fit and stay cool in the water. Most obviously, perhaps, would be to swim laps or tread water. But you can also jog in the water. Additionally, there is a variety of products available that can increase the resistance in your workout, including buoyancy belts and dumbbells, gloves and noodles. You can actually lift weights underwater.

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

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Recipe of the Day

Amaretto Rice Pudding

Servings: 6
Preparation Time: 10 min.
Cooking Time: 25 min.

Ingredients:
1/2 cup dried peaches, chopped
1/4 cup Amaretto
1/2 cup white rice, uncooked
4 cup evaporated skim milk
2 tsp. unsalted butter
1/4 cup sugar
2 egg, beaten
cinnamon
nutmeg

Cooking Directions:
Soak the peaches in the Amaretto for 10 minutes. Set aside. Combine the rice, milk, butter, and sugar in a saucepan. Bring to a boil, lower the heat, and cook until the rice has absorbed the milk but the mixture is creamy, about 15-20 minutes. Stir constantly so the milk does not curdle. Add the peaches and cook 1 more minute. Remove from the heat and add eggs. Return to the heat and cook for about 5 minutes until the mixture is creamy. To serve, sprinkle individual dishes of rice pudding with cinnamon and nutmeg.

Per Serving: calories 331, fat 5.0g, calories from fat 14%, protein 16.3g, cholesterol 71.9mg, dietary fiber 1.6g

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

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Thursday, June 26, 2008 2 Common Fitness Mistakes

Have you ever started a workout routine, thinking you’re doing everything right, only to find out there were some important things you missed? Here are some common workout mistakes that most of us have made from time to time, and what you can do to prevent them from happening to you.

Mistake #1: You think you are working hard, but you can talk to the person on the treadmill next to you without discomfort.

Intensity is one of the hardest things for many exercisers to understand. You don’t want to work so hard that you become exhausted early in your workout, but you also don’t want to take it so easy that you don’t break a sweat. There are a few simple ways to determine your intensity and help you decide if you need to step it up a bit:

At the height of your workout, you should be sweating and breathing hard. Use the "Talk Test" to measure your intensity. You should be able to answer a question, but not comfortably carry on a conversation. If you can walk on the treadmill and easily tell your friend all about your day, you are not working hard enough, so step it up!

Another great way to measure your intensity is with a heart rate monitor or by checking your heart rate periodically. There is an easy formula to calculate your Target Heart Rate, which will tell you if you are working at the right intensity.
Working at a high intensity will help you burn the most calories in the shortest amount of time, making your workout as efficient as possible.

Mistake #2: Since you exercise, you figure you can eat whatever you want.

The key to weight loss is a healthy diet and regular exercise program. It is very difficult to lose weight through exercise alone. Those extra calories add up quickly and might take longer than you think to burn off by working out.

For example, you decide to treat yourself to a medium popcorn (with butter, of course) at the movies. You did a 45-minute workout on the treadmill this morning, so you deserve it, right? Well, you might want to think before you eat. You probably burned about 400 calories on the treadmill, but that tub of popcorn contains almost 1200 calories!! So you would have to do an extra 90-minute workout just to burn off your movie treat. When you think about it that way, a better option might be to skip the popcorn and bring a granola bar or other healthy snack.

Posted by HoodiaPharm HungerAway :: 8:38 AM :: 0 comments

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Reasons To Stick With Your Plan

We all do it - We blow off working out. We don't have time. We don't like doing it. We're intimidated. Or it just doesn't seem worth all the effort.

Well, here are tricks for getting past those common excuses. Exercise can be simpler (and feel easier) than you ever imagined.

Excuse: It doesn't feel good.
Solution: Do a cool-down. Finishing your workout with 5 minutes of easy activity can make it more enjoyable. People's last impression of exercise is the one that lingers. With a cool-down, you leave feeling the exercise was easier, so you're more likely to do it again.

Excuse: I'll look silly.
Solution: Forget perfection. Exercise is not a Broadway performance. Women put such pressure on themselves. Learning to feel okay with and laugh at little mistakes is good for you. Walk, dance, enjoy yoursel--without worrying about how you look. Bonus: You burn more calories when you're not very good at something!

Excuse: I don't have time.
Solution: Count the small stuff. Life is never all or nothing, especially in exercise. A 10-minute walk is always better than nothing.

Excuse: I'm not getting results.
Solution: Try an activity that works both your upper and lower body at the same time: step aerobics, swimming, pole walking. You'll boost your calorie burn without feeling like you're working any harder. In a study of 30 women who cycled, walked, or did step aerobics, researchers found that those doing the step workout requiring the use of their arms and legs felt the exercise was significantly easier--even though they were working at the same intensity as the others. Coordinating your arm/leg movements can keep your mind busy, so you're less likely to focus on the exertion.

Excuse: I've tried it before.
Solution: Shift your thinking. You achieve what you focus on. So instead of focusing on what you didn't do, concentrate on the times you did exercise. It's more empowering and proof that you can succeed.

Posted by HoodiaPharm HungerAway :: 6:17 AM :: 0 comments

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Eating Peanut Butter Can Be Healthy

I loved getting pb&j sandwiches in my school lunch box--until I became a teenager. That's when peanut butter turned into a guilt-ridden indulgence akin to candy bars, cookies, and cakes: diet disasters to be avoided at all costs. Here's why I was wrong:

It helps you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.

It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

Posted by HoodiaPharm HungerAway :: 5:44 AM :: 0 comments

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Recipe of the Day

Blueberry Buttermilk Coffee Cake

Servings: 16
Preparation Time: 15 min.
Cooking Time: 65 min.

Ingredients:
1-1/2 cups sugar
1/3 cup chopped pecans
1/2 cup unsalted butter, 8 Tbs. chilled and cut into pieces, 1 Tbs. melted
1-1/2 tsp. ground cinnamon
3/4 tsp. ground nutmeg
1 cup buttermilk
2 largeegg
2 tsp. vanilla extract
1-1/2 tsp. orange peel, grated
2 cup all purpose flour
1 Tbs. baking powder
1-1/2 cups blueberries
This Recipe is considered:
Low Sodium

Cooking Directions:
Preheat oven to 350° F. Butter and flour a 9 x 9 inch baking pan. Make topping by combining 1/2 cup sugar, pecans, 1 Tbs. melted butter, cinnamon and 1/2 tsp. nutmeg in a bowl. Set aside. Whisk buttermilk and next 3 ingredients in a bowl and set aside. Combine flour, baking powder, remaining sugar and nutmeg in a food processor or bowl. Add 1/2 cup chilled butter and process until mixture resembles coarse meal. Add buttermilk mixture and process until just blended. Fold in berries and transfer to prepared pan. Sprinkle topping over. Bake about 1 hour 5 minutes, or until tester comes out clean when inserted into center. Cool cake completely in pan on rack.

Per Serving: calories 222, fat 8.4g, calories from fat 34%, protein 3.4g, cholesterol 51.1mg, dietary fiber 1.1g

Posted by HoodiaPharm HungerAway :: 5:12 AM :: 0 comments

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Wednesday, June 25, 2008 The Truth About Tapas

Have you heard the advice about smaller, more frequent meals? This eating style can help prevent big fluctuations in blood sugar, maintain metabolism and help you feel more satisfied overall so you might eat less at meals. It's an easy technique to incorporate into your lifestyle and it can help you lose weight.

But if you've become accustomed to consuming three large meals a day -- breakfast, lunch and dinner -- with little in between, you may be afraid you'll feel deprived. To get started, cut down your portion sizes, but eat more regularly, say, every three hours. One way to downsize those dishes without feeling like you're missing out on an enjoyable meal is by getting to know tapas.

Tapas, which is Spanish for "appetizers," are popular in restaurants and bars in Spain, and lately, they're gaining momentum here in the U.S. The sampling of finger foods offers you an exciting taste of various flavors that come in smaller packages -- things like miniature sandwiches, olive combinations and stuffed peppers.

While some traditional tapas fare can be high in fat, you can savor a trimmer tapas platter and get the interesting variety without walloping your waistline.

Posted by HoodiaPharm HungerAway :: 7:17 AM :: 0 comments

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Why Do We Eat?

Why do we eat? We all know why we should be eating: to supply our bodies with plenty of energy to get through the day; to get nutrients like vitamins, minerals, antioxidants, and phytochemicals which help us to stay healthy and free of disease; and to get useful carbohydrates, proteins, and fats—all of which contribute to running our bodies properly and maintaining good health.

But sometimes we can all be guilty of eating for other reasons. We love food! And that’s great! Eating should be pleasurable, not just nutritious. Food is everywhere: books are devoted to cooking and recipes, we find ourselves daydreaming and even talking about the newest restaurant or our favorite foods.

Many times we eat to celebrate—holidays, job promotions, graduations, weddings…we’ll find just about any achievement ("I raked the yard!", "We sold our house!", "My favorite team won!") to be celebration-worthy, and we’ll eat to commemorate it.

Other times, we let our emotions take over. When we’re stressed out, sad, angry, or lonely, we oftentimes turn to food to comfort us. Even starting (and staying on) a new diet can be stressful, especially when emotions creep in.

In our food-obsessed culture with out-of-control portions always lurking within our grasps, how can we not overeat? It’s hard to break habits and go against the lessons we have always been taught, like cleaning our plates, not being wasteful, or getting the best deal—which usually means ordering up and getting a lot more food for the money.

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

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How to Stop Overeating

There are many ways to stop overeating. While some may seem silly…silly just may work for you. From the following list, find a few that work best for you, and try several. For example, if you find yourself eating out a lot, experiment with the dining out options more. After finding the strategies that work, stick with them. Over time, you’ll break the habits of overeating and form new habits. Pretty soon, you won’t even need the strategies at all, and you’ll be on your way to a permanent lifestyle change!

Whether you’re cooking your own meal, eating at work, or snacking at a football game, here are the strategies you can take anywhere:

Know your portion sizes. Make your own "portion pack" to take with you or keep the following common items in mind when preparing and eating meals.

A golf ball is the size of a serving of nuts (including peanut butter) or cheese.

A deck of playing cards is equivalent to 3 ounces of any meat.

Use a die to estimate a proper serving of oils and fats.

For fruit and veggie servings, use a tennis ball.

One serving of cooked grains or potatoes is about the size of a computer mouse.

Divide your plate. When cooking at home, looking at pictures on menus, or shopping ala carte at the work cafeteria, your plate should look like this:

Half (or more) of the plate should be filled with fruits and vegetables. Protein-rich foods (meat or legumes) and starches (grains, potatoes, bread) should take up one quarter of the plate each. Fill your "divided plate" only once. If you’re still hungry, have another half-plate of vegetables. It’s that simple. Portion-controlled plates are available to buy as well…although they’re much more expensive than drawing an imaginary line.

Quench your hunger with water. Instead of high-calorie, low-nutrient drinks like soda, alcohol, or other sugary drinks, choose water. It’s free wherever you go, and most people don’t meet their 8-10 cups-a-day requirement. Drink water before, during, and after a meal to slow yourself down while eating and curb hunger.

Fill up on Fiber. The healthiest and most filling foods are high in fiber—think fruits and veggies, and whole, unprocessed grains. Adding fiber to your diet will aid in weight loss, and keep you feeling fuller longer, so you may eat less.

Supportive groups are crucial. Surround yourself with positive people who motivate you to reach your goals, not those who want to sabotage your efforts. When you feel tempted, emotional, or if you have already gotten off-track, turn to your support group. Call a friend, email a family member, or get online to the SparkPeople support boards. Sometimes all you need is a short word of advice from a friendly voice.

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

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Recipe of the Day

Shrimp Caesar Salad with Squash

The days are longer, but it still seems like there's never enough time nowadays. If you thought that stopping for a salad at your favorite restaurant would save you time and calories, then you may be packing on unwanted fat and calories without even knowing it. Here is a healthy salad you can be sure is in your calorie plan.

Ingredients:

6 oz. canned shrimp
2 cups lettuce, romaine or lettuce of choice
2 1/2 Tbsp. Caesar salad dressing
3 Tbsp. fresh, grated Parmesan cheese
1 cup fresh yellow squash

Directions:

Mix and serve. Makes one single serving.

Nutrition Facts (per serving): Calories 466; Calories from Fat 209.4 kilocalories; Total Fat 23.3 grams; Saturated Fat 6.2 grams; Cholesterol 321.5 milligrams; Sodium 1028.9 milligrams; Total Carbohydrate 10.4 grams; Net Carbohydrate 6.9 grams; Dietary Fiber 3.6 grams; Sugars 3.8 grams; Protein 52.2 grams.

Posted by HoodiaPharm HungerAway :: 4:49 AM :: 0 comments

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Tuesday, June 24, 2008 Tips for Eating at Home

Cooking at home may be the easiest way to control your portions during a meal, but it also presents us with fully-stocked cupboards and refrigerators that can be tempting:

Bring home healthy fast food. Try precut, frozen, canned or microwave-in-the-bag vegetables. Automatic portion control.

Stop the Taste-Testing Habit. If you’re the cook in the family, you may be eating a lot of calories when you taste your foods as you cook. To stop this natural habit, try chewing gum while you prepare you meals. Each time you are tempted to sneak a bite, you’ll have to take the gum out of your mouth. This will make you more conscious of what you’re doing.

Make fruit your dessert. It’s a great way to get more produce into your diet, and it satisfies the sweet craving many people have after a meal. Experiment with new and exotic fruits. And, when it comes to fruit, eating a little extra isn’t a bad thing.

Keep your hands busy. Many people want to eat when bored or just out of habit while watching TV. Keep your hands occupied with something else, and you won’t want to eat. Try knitting, painting your nails, shuffling cards, petting your cat—anything that keeps your hands moving will do the trick. Or, keep your whole body busy by doing crunches, squats, lunges or other body exercises while you watch.

Feeling hungry? Try this first. Try drinking a glass or two of water. Many people mistake what is actually dehydration for hunger.

When you feel the urge to snack or keep eating, take an exercise break. Walk around the block for 5 or 10 minutes, run up and down the stairs, or distract yourself with anything for about 10 minutes. You’ll probably find that you weren’t really hungry, but bored instead.

Buy snack-size portions. Don’t buy more of your unhealthy snacks just to save a buck or two. If you have trouble controlling yourself—if you eat the whole bag of chips before you realize what you’ve done—then buy snack size items. You can find chips, pretzels, cookies, snack cakes, soda, juice, ice cream, and even cereal in single serving sizes.

Make a rule that works for you and your family. No eating in front of the TV, in the car, or at your desk. This will help you avoid mindless eating when you’re not hungry.

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

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Tips for Eating Out

It’s difficult to control your portions—not to mention ingredients and cooking method—when you are at a restaurant. Despite this, there are several things you can control:

Inquire about portion sizes. If it sounds huge, and it probably is, ask the server to split your entrée in half. Tell them to box up half ahead of time (and maybe even keep it in the kitchen until you’re ready to leave). Or, split the dish with a friend.

Order ala carte. Many, if not all restaurants are notorious for their enormous portions. When you feel like you can’t win on size, or if even half of an entrée is still way too big, order side items. Most restaurants do offer staples like baked potatoes, steamed fresh veggies, and rice dishes. Or, even if it’s dinnertime, ask for the lunch portion. You may have to pay the dinner price, but you’ll save yourself from eating way too much, and you’ll be much happier about that.

Decide ahead of time what you’ll order. That way, you won’t be tempted by the less-healthy fare when you look at the menu. If you’re familiar with the menu, don’t even look at it—simply order what you already had in mind.

Don’t be afraid to make substitutions in ingredients and cooking methods. Many people don’t like to be picky at restaurants, but think of it this way. They’re there to meet your needs and serve you. If they don’t have something you want, ask! Vegetarians and vegans know this scenario all-too-well, because they have to modify almost every dish on the menu to be able to eat it. Waiters and waitresses will want to comply and help out (because it means tips for them), and chefs can easily make modifications. Some things to try:

Different cooking methods. If your dish is fried or high in oil, ask for steamed or stir-fry options.

Take something out. Ask for less or complete removal of cheese, sour cream, gravy, special sauces, mayonnaise, etc.

Add something new. Ask for extra veggies in your salad, or to add vegetables to a dish (like pizza or pasta) that doesn’t normally contain them.

Substitute. Get the plain baked potato instead of the mammoth french fries; Ask for grilled chicken on your salad instead of breaded.

Tell your server you don’t want the free bread, chips, etc. when you first arrive. Or, if you do eat it, let them know that you don’t need another round.

Ask for dressings, sauces, and condiments on the side. Use just enough to taste. Many "sides" of salad dressings are still 2-5 times as big as the recommended 2-tablespoon servings.

Don’t pick at the food left on your plate. Put your utensils on your plate so the handles get dirty. You won’t want to pick them up again, and you won’t mindlessly eat more while chatting over dinner. Or, try laying your napkin over top of the remaining food. Out of sight, out of mind.

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

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Take Me Out To The Ballgame

If you're counting calories, a day out at the ballpark can be almost as frustrating as it is exciting. Half the fun in America's favorite past time is the sensory experience of the food (I'm pretty partial to Fenway Franks). Remember, healthy eating is not about going without; it's about being food-smart. It's all about asking yourself,"Is it worth the splurge?"

Investigate the calorie counts beforehand, so you know what you're getting into when you order. Here are a couple of tips you need to know the next time you head out to the ballgame.

A loaded foot-long hot dog is equivalent to two regular dogs and buns. Instead, try turkey wrap (350 calories) or garden burger (300 calories).

Forgo half the calories by spliting a jumbo pretzel, nachos or nuts. For the time it takes to pry them loose from the shell, a handful of peanuts will last you several innings - keeping you at 150 calories.

Posted by HoodiaPharm HungerAway :: 6:33 AM :: 0 comments

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Recipe of the Day

Any kind of alcohol is good for you in moderation, but vitamin and antioxidant packed fruit -- that's fresh fruit, not sugary, syrupy daiquiri mix -- is the secret to concocting a disease-fighting superdrink. Mix this one up on a hot summer night to catch a buzz you can feel extra good about.

White Wine Sangria

Red wine has been A-listed for its polyphenols, antioxidants that protect against heart disease and cancer. Now it's time to let pale vinos like chardonnay and pinot grigio into the party. Recent research has revealed that the pulp of the grapes used to make white wine also contains polyphenols and other antioxidants -- they're just different from those found in red. Another study linked the antioxidants in white wine to better lung function.

1 green apple
1 pear
1 orange
1 c pineapple
1 plum
1 c watermelon
2 Tbsp fresh lemon juice
2 Tbsp agave nectar
1 bottle sauvignon blanc

Dice fruit. Add all ingredients to wine in pitcher or punch bowl. Fill wine glasses with ice and pour. Garnish with orange slices. Makes 6 servings.

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

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Monday, June 23, 2008 Finding the Best Produce

Ready to discover how to buy fresh fruits and vegetables for less money?

Life is complicated, but finding produce should not be. Money is tighter than ever. The best way to do this is at a Farmer's Market.

Prowling around farmer's markets may not be your usual Sunday routine, but you will find it rewarding to both your senses and, as you'll find out, your wallet.

People shuffle around, touching and squeezing, poking and patting a variety of brightly colored produce. Radiant reds, luscious greens, vibrant oranges and yellows flooded my vision. Here arethe three most important things you need to know about getting the most from your farmers market experience:

Finding the farmers market.
Do you work with vegan? Is your sister a hippie? Do you have a friend "in the know" when it comes to the local scene? These are all good places to start. If you don't know any of these people, just ask around or visit The National Directory of Farmers Markets to find one in your area. You can also just google it!

Saving green.
You can save all kinds of green, including your own and Mother Nature's. You can save money because most markets feature locally grown produce. Because it's closer to the source, the produce tends to be fresher and cheaper because the high fuel costs of shipping are avoided. Besides being green for the environment, you're helping to support the local economy.

Generally, you're going to get the freshest produce for the best price. You can find fruits and vegetables that are in season -- at their flavorful peak -- and find out what will be coming in future weeks. It's a great way to keep things from getting routine and boring.

You can even save money at the market depending on the time of day you go. If you go early, you'll have a better selection, but if you go later in the day you may pay less because farmers will want sell off all their stock so they don't have to hall bushels and boxes back to their farms. It's best to bring cash because some markets don't accept credit cards.

Enjoy expert advice.
Many times the farmers themselves are selling the foods, which makes it an ideal time to find out about their goods. Inquire as to when and where they're grown (local or regional), if they are organic and even how to select the perfect piece of produce.

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

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How To Spice Up Tuna

Regular tuna salad on rye grows old, but you can easily liven it up by tossing in diced sun-dried tomatoes or minced, roasted red peppers. And many more options abound: There are more fun things to do with tuna than you could even imagine. Here are a few ways to give your fish a face-lift:

Up the protein of your pasta dishes with a can of water-packed white tuna.
For a Mediterranean flavor, toss in tomato chunks (fresh or canned), fresh basil, some Kalamata olives and a dash of olive oil.

Go French with a salad Niçoise.
Mix together romaine lettuce; diced tomatoes; sliced olives; chopped hard-boiled eggs; cold, cooked potato wedges; and sliced scallions. If you're feeling adventurous, throw in a few anchovies and then toss with your favorite light vinaigrette.

Treat yourself to a low calorie tuna melt.
Combine canned white tuna with fat-free mayonnaise, chopped celery and diced red peppers. Place a scoop on light bread and top with a slice of fat-free cheese; broil until bubbly.

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

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Why Alcohol is Bad for Your Diet

Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage.

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.

Red wine
5 oz. 100

White wine
5 oz. 100

Champagne
5 oz. 130

Light beer
12 oz. 105

Regular beer
12 oz. 140

Dark beer
12 oz. 170

Cosmopolitan
3 oz. 165

Martini
3 oz. 205

Long Island iced tea
8 oz. 400

Gin & Tonic
8 oz. 175

Rum & Soda
8 oz. 180

Margarita
8 oz. 200

Whiskey Sour
4 oz. 200

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

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Recipe of the Day

Zucchini, Fennel, Apple, Hazelnut and Asparagus Salad with Lots of Greens and Apple-Balsamic Dressing

Makes 4 servings

This is one of those salads that are great all tumbled together, packed with lots of different leaves and fresh crunchy vegetables. It makes the perfect summer lunch salad with a crispy baguette.

Ingredients
4 medium zucchini
3 heads fennel
24 asparagus spears, trimmed and blanched, then refreshed in iced water
2 handfuls of toasted hazelnuts, skins removed
2 large handfuls of assorted greens (watercress, arugula, endive, romaine, etc.)
4 apples (I like to use 2 Granny Smiths and 2 Red Delicious)
Handful of sprouts for garnish

For the Apple-Balsamic Dressing:

1 cup apple juice
6 tablespoons balsamic vinegar
Salt and freshly ground black pepper
½ cup extra-virgin olive oil

Instructions

First make the apple-balsamic dressing. Place the apple juice and balsamic vinegar in a small pan and cook to reduce to about one-quarter of its volume. Season with salt and pepper, then leave to cool. Mix in the olive oil.

Using a potato peeler, peel ribbons from the zucchini, discarding the soft seedy part in the center. Thinly slice the fennel into "rings" (a mandolin grater is ideal for this). Cut the asparagus spears at an angle into short lengths. Cut the hazelnuts in half or roughly chop them.

Divide half the greens between four plates and place the remainder in a large bowl. Quarter the apples and remove the core (you can also peel them if you want), then thinly slice them and add to the bowl with all the remaining ingredients, including two-thirds of the dressing. Toss well together and divide between the plates. Drizzle remaining dressing over and serve immediately.

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

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Friday, June 20, 2008 Learning Why Not To Starve Yourself

Many people believe that they can just skip meals or "starve the fat off" by hardly eating anything, but it's not that simple. Your body is an extremely efficient fat storing machine during times of famine or deprivation. The direct and unavoidable consequence of very low calorie diet is a reduction in lean body mass and a decrease in metabolic rate. When this occurs, your progress will grind to a screeching halt. Once this dreaded plateau strikes, most frustrated and discouraged dieters end up falling off the wagon and gaining all the weight back.

The next habit is to divide your calories into the correct portions of protein, carbohydrates and fats. Each meal should contain approximately 30% of the calories from lean proteins and 55% from natural complex carbohydrates. The remaining 15% will come from fat.

For high energy levels, your best sources of carbs include 100% whole grain cereals and breads, yams, brown rice, oatmeal, beans, legumes, vegetables and fruits. Great sources of protein for muscle development include egg whites, low fat dairy products, chicken, turkey, fish and lean cuts of red meat. Fats should be kept to a minimum, but cutting all the fat out is not necessary. Essential fatty acids are just as important as amino acids, vitamins and minerals. Your diet must contain a wide variety of natural, unrefined foods. The less processed your food choices are, the better; eating foods in their natural state the way they came out of the ground is ideal.

Posted by HoodiaPharm HungerAway :: 9:05 AM :: 0 comments

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How Weight Loss Really Works

If you're an overweight young adult, you probably eat too much. By "too much," we mean more than you need. Your body needs a certain amount of calories to keep itself going, and if you eat more than that amount, you will gain weight. If you consume fewer calories than you expend, you will lose weight. It's that simple, and you must not allow charlatans and mountebanks to persuade you otherwise. Unless you have some sort of illness, this method will work for you. So read what we have to say, discuss it with your doctor, and follow it if he or she approves.

The equation described above is complicated by the fact that your body doesn't like you to eat less than it needs; it will think you are starving. If you go on a severely limited diet, your body will do a bunch of irritating things, such as: giving you hunger pangs, making you feel tired and sluggish, drawing the energy it needs from your muscle tissue as well as your fat, etc. Therefore, you shouldn't try to lose weight by dieting alone.

You have to exercise in addition to eating less, so that your body knows that you are still doing just fine and is forced to maintain your lean body mass and live off your fat. If you eat fewer calories than your body needs, but don't go under your requirements by much, and exercise enough that your body keeps going and burns even more fat to do so, you will lose weight.

A pound of fat represents approximately 3500 calories of stored energy. In order to lose a pound of fat, you have to use 3500 more calories than you consume. It's best not to do this over the course of a day; you'd probably hurt yourself, and your body would probably have some extreme reaction which did not involve you losing any actual weight. It's better to spread this out over a week, so that you aim to exceed your caloric requirements by 3500 to 7000 calories per week, resulting in weight loss of one to two pounds per week. It's not healthy to try to lose more than two pounds in a week, and if you do attempt to do so you're unlikely to be successful.

Let's say you want to lose two pounds per week. To do so, you need to figure out how many calories a person of your age, sex, and weight usually needs in a day (see Eat Less), subtract 500 from that amount, and follow a diet that provides you with that many calories. For example, if you would ordinarily need 3000 calories in a day, you would follow a 2500 calorie per day diet. Then you figure out how much exercise a person of your weight would need to do to burn 500 calories per day and you get off your lazy ass and do it. The result is simple. 500 fewer calories consumed plus 500 more calories expended equals a 1000 calorie per day deficit, which, over the course of a week adds up to 7000 calories, or two pounds. Your mileage may vary, but there's no getting around it. If your body is consuming fewer calories than it's expending, something's got to go.

That's how it works. Now you just have to learn how to eat less and exercise and you will lose yourself some weight.

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

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Creating Healthy Habits

Chances are, you have some food habits that are "good" and some that are "bad" and to lose weight, you must examine these behaviors and replace the bad habits with healthier ones. Here are some guidelines for developing better food habits.

Always eat regular meals, including breakfast

Skipping meals delivers a double whammy to your weight loss efforts. When you skip meals, your body goes into "starvation mode," signaling your body to conserve as much energy as possible - this builds up body fat. Skipping meals is also likely to make you very hungry for your next meal, which could cause you to eat more. In fact, eating smaller amounts more frequently - as often as six times per day - may be best for losing weight. Bottom line: Eat meals and snacks at about the same time every day.

Eat only in the dining room or at the kitchen table

Don't eat in the bedroom or while watching TV. Confining yourself to the table will help you be more disciplined about eating. Keep food out of sight so you won't be tempted to eat it between meals. Don't "reward" yourself with food or use it for comfort.

Start with small portions

You can always get more later, but your compulsion to "clean your plate" may encourage you to eat more than you should. And don't worry about wasting food, either, it's better to leave food on your plate than to overeat. Don't automatically reach for seconds or thirds. Finally, keep in mind that if you are used to eating large meals, your stomach will signal hunger until its size reduces, over weeks and months, from eating smaller meals. In other words, it will be tougher to stick to smaller meals at the beginning, but that won't last.

Eat your vegetables first

Then go on to the rest of your meal. This will help you fill your stomach with relatively few calories and lots of fiber. You may be less hungry for the more fattening parts of your meal.

Slow down

It takes time for your body to recognize you have eaten and for the feeling of hunger to go away. Eating too quickly may cause you to eat more food over the same period of time. Savor your food. Not only does it take longer to eat when you fully enjoy each bite, but you may find eating to be more satisfying.

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

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Recipe of the Day

Cheddar Turkey Burgers

Servings: 4
Preparation Time: 5 min.
Cooking Time: 20 min.

Ingredients:
1 package turkey gravy mix
1 Lbs. ground turkey
1 tsp. minced onion
1 Tbs. parsley flakes
3/4 cup shredded fat-free cheddar cheese
4 hamburger roll
4 lettuce leaf
4 slice tomato

Cooking Directions:
Prepare grill or broiler. Combine turkey gravy mix with next 4 ingredients. Shape into 4 patties. Grill or broil 8-10 minutes per side or until cooked throughout. Serve on hamburger rolls and top with lettuce and tomato.

Per Serving: calories 359, fat 12.2g, calories from fat 31%, protein 31.9g, cholesterol 92.1mg, dietary fiber 1.8g

Posted by HoodiaPharm HungerAway :: 5:46 AM :: 0 comments

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Thursday, June 19, 2008 How To Get Started With Exercise

If you do not currently exercise, the first step is to choose an activity and a "start date." Choose an activity (or several activities) with which you are comfortable. Many people start with walking because it is convenient, inexpensive, and easy. If you prefer, take a dance class, play catch with your kids, or find another activity that fits with your life.

Once you decide what you will do and when you will start, practice your activity. That is, go out and do it one time. At first, don't worry about how you will fit the activity into your daily life -- just be proud of what you did. And no matter what you choose, start slowly.

As you increase your fitness, increase the time you spend exercising each day, as well as the intensity. Building up slowly is the key. To lose weight, your ultimate goal should be to get a total of 60 minutes of physical activity equivalent to brisk walking each day. But, you are not going to get there in just one day. Remember that any amount of activity or exercise is going to help reduce your waistline, especially if you are starting from a sedentary lifestyle.

Plus, physical activity does NOT necessarily have to be aerobic exercise. The goal is to burn calories, and you can do that countless ways, such as using the stairs instead of the elevator, parking your car in the farthest parking space, mowing the lawn, or gardening.

If you are doing an activity that takes more effort than walking, like running, then 30 minutes a day should be enough. Or if you are doing something that takes about half the effort of brisk walking, like gardening, you'll have to do it twice as long -- 2 hours.

Having trouble doing your exercise all at once? That's no problem. Spread it out throughout the day in 10 minute chunks of activity. Doing this 3 - 6 times per day can still strengthen your heart and burn calories.

Once you are comfortable with your exercise routine, consider exercising with others, or adding different activities to keep it interesting. Remember, the important thing is that you get out there and do something!

Posted by HoodiaPharm HungerAway :: 11:21 AM :: 0 comments

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Keys To Losing Weight

The fact is, there are healthy, effective and simple techniques you can use to achieve weight loss and keep it off over the long term.

Rapid weight loss requires a multi-faceted approach that combines diet, excercise, emotional support and in some cases, diet supplements.
Start by learning about and mapping out a low-carb diet you can live with. You can use the resources below to get more information on finding a low-carb diet you can live with. Develop an exercise program that results in at least 15 minutes of activity each day - walking, running, swimming are all good.

Set realistic goals. Rapid weight loss depends on your ability to focus on a disciplined mix of diet and exercise. By setting realistic goals, you will not become discouraged and lose your focus.

Listen to your body. Though there are many rapid weight loss plans out there, everyone's body and metabolism reacts differently to these programs. Some people can't progress on the diet as fast as others. So, substitute a more rigorous exercise program to compensate. Others are not able to exercise as rigorously - learn to listen to your body and adjust your diet plan accordingly.

Drink lots of water. Drink at least 6 - 8oz glasses of water each day. Weight loss depends on flusing your system out, and you must stay hydrated during that process.
Above all else, be consistent. Moderate dieting, exercise and supplementation applied in a consistent way, day after day will result in better weight loss than massive action followed by a return to old habits.

As you can see, a moderate diet plan and moderate exercise program combined with solid emotional support is the key to succeeding with rapid weight loss.

Posted by HoodiaPharm HungerAway :: 10:46 AM :: 0 comments

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Small Steps to Weight Loss

For significant weight loss, you need to make sure you are burning more calories than you consume. This usually requires commitment to a disciplined exercise program. However, there are also many small, simple steps that can help your weight loss efforts every day.

Anything you do to consume fewer calories or burn more calories can help. Small steps count in weight loss, and believe it or not - they add up! For example, instead of sending an email to your co-worker, go to his or her desk and talk face-to-face. Just that little bit of movement might burn one or two calories. By the end of the day, this could add up to 10 or 20 calories - or more.


Simple but effective strategies

There are other quick and easy things that can really help. For example, brush your teeth after every meal. You may be less likely to snack, especially on sweets, when you have that fresh, clean feeling in your mouth. And another quick tip - don't shop for groceries when you are hungry!

Here's another easy step: define your portions. Serve your ice cream in a bowl instead of eating it from the carton; put your chips on a plate instead of eating them from the bag. If you aren't keeping track, it is easy to eat more than you wanted.

When you start a weight loss effort, write down everything you eat. This will help you evaluate your diet and may help you eat less. Be honest with yourself. This isn't a test. You won't be graded. The feedback is for you only. Many people badly misjudge how they eat (underestimating high-calorie foods or overestimating low-calorie foods). When the notes aren't accurate, people tend to gain weight when they think they are dieting.

To lose weight or maintain a healthy weight, everyone must make daily, even hourly, decisions about what is consumed and how to be physically active. In time, these decisions can become automatic and easy. To develop these automatic behaviors, try to develop a "pro-health" mentality rather than a "sacrifice" mentality.

The more active you are, the more successful you will be, but don't worry about doing it all right away. Over time, you will add more exercise to your routine and eat a more balanced diet. Until then, concentrate on what you can realistically do.

Posted by HoodiaPharm HungerAway :: 8:18 AM :: 0 comments

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Jalapeno Potato Salad
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.

Ingredients:
2 Lbs. mediumred potato
2 jalapeno pepper, minced
2 celery stalk, thinly sliced
2 garlic clove, minced
1 Tbs. sugar
1 Tbs. fresh parsley, chopped
1 tsp. fresh mint, chopped
3 Tbs. lemon juice
1 Tbs. anchovy paste, or to taste
1 Tbs. olive oil

Cooking Directions:

Cook potatoes in boiling water for 30 minutes or until tender, drain and cool. Peel (if desired) and cube potatoes. Stir together jalapeno peppers and remaining ingredients in a bowl. Season with salt and pepper to taste and stir until well blended. Pour over potatoes and gently toss to coat. Cover and chill.

Per Serving: calories 152, fat 2.6g, calories from fat 15%, protein 5.2g, cholesterol 1.0mg, dietary fiber 3.9g

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

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Wednesday, June 18, 2008 Modifying Your Diet

Calories are the basic unit of energy within food. When you eat, your body converts calories into energy. Your body uses what it can and stores the rest in the form of fat. You should eat a low-calorie diet if you want to lose weight.

A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

Some diets involve calorie counting - figuring out the number of calories in each food item you eat, then adding up the total at the end of the day. This method shows:

How quickly calories add up
Where most of your calories come from
What time of day you tend to eat the largest amount
This can be valuable information, particularly when you first start your weight loss program. The method allows you to make adjustments to your food consumption on a particular day or over time.

Counting calories, however, quickly becomes tedious, and it does not necessarily train you to eat a healthy balance of foods. It is easy to become obsessed with the numbers and forget that the point is to eat healthily and vary your foods.

Obviously, you can reduce calories simply by eating less. For example, if you usually eat french fries with lunch, order a smaller portion or throw some of them out. Although in theory this method should help you lose weight, it is not the healthiest or most successful.

First of all, you are not eating a balanced, nutritious diet, nor are you lowering your risk for chronic conditions like diabetes and heart disease. Furthermore, people who simply try to eat less, rather than changing food types, tend to get hungrier faster and snack more in between meals.

Instead, replace unhealthy and fattening foods with healthier alternatives -- eat the same amount of food as before but eat lower-calorie foods with a healthier balance of nutrients. Using the example above, you would replace the french fries with a baked potato, carrots, an apple, or another healthier and lower-calorie food. Again, you are eating fewer calories, but you are also filling your stomach and adding variety to your diet.

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

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You Can Do It

If this isn't the first time that you've tried to lose weight, you are not alone. For most people, weight loss takes multiple attempts before getting it right. Losing weight is a significant undertaking; long-term success is a huge accomplishment as well as a lifetime commitment.

Throughout the process of weight loss, it is natural to feel self-doubt or defeat. It's OK to feel down once in a while, but the main thing is to stay focused on your goals. Excess weight poses a threat to your life and health, and the struggle against it is always worthwhile. Remind yourself of the many reasons why weight loss and exercise are worth it!

It may help to think about how far you have already come. You do not have to measure that by the number of pounds you have lost. For example, think about how much farther or faster you can walk, jog or cycle compared to before you started. If good health is your goal (and it should be), you can measure success in many ways.

The changes you make to lose weight should stay with you throughout your life. This doesn't mean that you have to stick to it with the same intensity after you have lost the excess pounds. But you should continue most of the habits you learn during this process. If you don't, there is a good chance you will regain what you've lost.

Eating right and exercising are the keys to a healthy life for everyone. Not enough people -- even thin people -- respect their bodies enough to follow through with these important lifestyle habits. When you stick to achieving your weight loss goals, you will have accomplished more than many other people, and you will have something to be truly proud of.

Posted by HoodiaPharm HungerAway :: 8:53 AM :: 0 comments

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Fast and Filling Breakfasts

"What's for breakfast? The manner in which you address this age-old question can either make or break your morning. For example, a doughnut with your morning cup of coffee may give you a quick charge out of the gate. This is due, in part, to the caffeine in the coffee as well as the sugar and simple carbohydrates in the doughnut. But if you consume this breakfast in the early morning, you may experience a “crash” just a few hours later, in which you feel hungry, tired, anxious, and irritable.

Fortunately, there are many other breakfast options available—ones which will not only keep your energy levels up but which are much better for you. The three key words here are protein, whole grains, and healthy fats. But why this particular trio? It’s because the body burns off these kinds of foods more slowly—think of a time-release cold medicine tablet versus a fast-acting dose of ibuprofen. Eating a breakfast that includes a healthy balance of protein, whole grains, and healthy fat can help stave off the mid-morning munchies. What’s more, eating whole grains can help lower the risk heart disease, according to the Whole Grains Council.

Here are some quick and easy breakfast ideas that can help stave off the mid-morning munchies. Be sure to keep your portion size appropriate for your caloric needs, and don’t forget to drink plenty of water.

• Low-fat yogurt, sliced banana, whole-grain granola, and walnuts

• Omelet (made with Omega-3 enriched eggs) with a side of whole wheat toast

• Non-fat cottage cheese, a sprinkling of whole grain cereal, blueberries, and sliced almonds

• Cooked oats or oatmeal topped with a spoon of jam and chopped cashews

• Whole grain cereal topped with low-fat milk and a handful of peanuts

• Whole grain English muffin or bagel with low-fat cream cheese and chopped Brazil nuts

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

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Recipe of the Day

Moroccan Chicken Salad with Couscous

If you want use your kitchen to take an exotic trip, try this scrumptious salad and at least let your taste buds take a trip to the other side of the world. Try this exotic chicken salad with couscous dish and experience the most commonly eaten meat, as well as Morocco's most famous food. Add green tea to fully immerse yourself in this culture's cuisine.

This recipe makes a single serving, so multiply accordingly for additional guests and enjoy!

Couscous prep:

3 1/2 Tbsp. dry couscous
1/2 cup water
Directions:
Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with fork.

Ingredients:

1/2 bell pepper, green
1 medium fresh tomato
1/4 tsp. Italian seasoning
1 tsp. dried oregano
3/4 cup chopped or sliced cucumber
1 green onion
4 oz. boneless chicken breast
2 tsp. balsamic vinegar
1 2/3 Tbsp. fresh lemon juice
1/2 Tbsp. olive oil

Directions:
Prepare couscous according to recipe above. Rinse chicken; chop into bite-sized pieces on a separate cutting board. Rinse vegetables and chop into small, bite-sized pieces; set aside. Heat a non-stick skillet sprayed with cooking spray medium heat and saute chicken for 5-7 minutes until slightly golden in color and no longer pink inside. Remove from skillet, let cool slightly and mix with chopped vegetables. In a small bowl, combine oil, balsamic vinegar, lemon juice and spices; toss with couscous and chicken and serve.

Serve with fresh strawberries (or fresh fruit of your choice).

Nutrition Facts (per serving): Calories 444.3; Calories from Fat 84.4 kilocalories; Total Fat 9.5 grams; Saturated Fat 1.4 grams; Cholesterol 65.8 milligrams; Sodium 97.2 milligrams; Total Carbohydrate 56.9 grams; Net Carbohydrate 48.7 grams; Dietary Fiber 8.2 grams; Sugars 15.5 grams; Protein 34.4 grams.

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

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Tuesday, June 17, 2008

Raise your hand if a tight budget is keeping you out of your skinny jeans. We know. Eating right isn't always the cheapest option, but there are ways to trim down while watching your finances.

1.Shop seasonally and locally. If it's local, and in-season, the shipping costs are largely reduced, with the savings passed on to you. How do you know if it's local? Many grocery stores have sections specifically for local produce.

2. Cut up your own produce. You'll only save a few minutes of prep-time, but you'll be shelling out some serious dough. Don't waste money for this "convenience."

3. Avoid the exotic. As much as this pains us to say, opt for less glamorous fruits and vegetables. Green peppers don't seem as fancy as yellow or orange, but are a fraction of the cost.

Posted by HoodiaPharm HungerAway :: 10:41 AM :: 0 comments