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Top 12 Easy Food Tips & Swaps for Weight Loss

Posted by Catherine Morgan on October 25, 2013

My Top 12 Easy Food Tips & Swaps for Weight Loss — by Catherine Morgan (cross-posted catherine-morgan.com)

If you are the kind of person who loves to take the time to cook and try new healthy recipes — that is great (I honestly wish I were like that).  If that is you, then you are super lucky, because there are thousands and thousands of healthy eating cookbooks (and just as many of them are free on Amazon with Kindle Reading App).  But, if you’re like me, and you don’t have the time or the inclination to go out and buy specific foods and ingredients to whip up exciting healthy recipes — then you are in luck.

Here are some of the ways I eat healthy without following recipes.  For me it’s all about having my staple healthy foods always available so I can easily make quick and healthy meals.

My top 12 easy food tips and swaps.

1.  We all know how important eating fish is.  It is a high protein food that is also very low in fat and calories.  My problem was that, whenever I bought costly fresh seafood, it either didn’t seem very fresh or I didn’t eat it quickly enough…so I ended up wasting a lot of money that way.  Then one day, I found out that most (or all) of the so-called “fresh” seafood was merely thawed-out frozen seafood.  I also found out that I could get the exact same fish still frozen, and then I could keep it frozen until the time I wanted to eat it, so I would never waste any of it.  Now what I do is buy individually wrapped frozen fish (I like salmon, tilapia, cod, mahi, and shrimp), I thaw it when I am ready to use it, season it, wrap it in foil, and then cook it in the toaster oven.  It is quick and easy, and it always turns out tasting wonderful.

2.  I also like to buy 97-98% lean ground turkey.  If I have time, I make it into patties and cook them on the grill or frying pan, and then I put some in the freezer and some in the fridge to be heated up whenever I am hungry.  If I don’t have time to cook the ground meat all at once, I separate it into single servings and place into storage bags and freeze.  Then I can quickly make one burger by thawing out an already portioned amount of ground turkey.   Once I have my burger ready, I put it on one of those low calorie roll-thins, and top with spinach, salsa, and avocado.

3.  I try to keep several low calorie frozen dinners on hand for times when I feel I need something fast, but have little time to cook.  Of course, it is much healthier to avoid processed foods, but a low calorie frozen dinner is still better than fast food or other high fat/high calorie foods.  These meals are also great to take to work for lunch when you don’t have time to prepare something. TIP:  Whenever possible, add fresh or frozen vegetables to your frozen meal (this will make it much more filling, as well as add to the nutritional value without adding too many calories).  Keep an eye out for sales on these meals, rather than paying full price.

4.  Chicken breast is another easy and lean meat you can prepare ahead; keep some in the freezer and some in the refrigerator.  You can do so many things with chicken breast: add to salad, heat with vegetables, make a hot or cold sandwich on a low calorie bun, or just keep bite size pieces in the fridge to munch on when you need a healthy snack.  I often get my chicken breast frozen; this way I always have some in the freezer.  Like I said before, one of the best tricks to eating healthy is never running out of healthy food.

5.  Instant oatmeal is a quick and easy meal.  You can eat it alone or with fruit, and it is basically one of the best sources of fiber you can get.  It’s also something you can easily bring with you to work.  TIP:  Eating breakfast is the best way to get your metabolism started in the morning, and studies show that people who eat breakfast lose more weight than their breakfast-skipping counterparts.

6.  Pre-washed lettuce, spinach, and other greens can come in handy if you are too busy to clean and chop it yourself.   And if you are hungry, being able to make something fast can be critical.   You can also buy cleaned and chopped bell peppers, onions, tomatoes, and more.  IMPORTANT NOTE ABOUT SPINACH: Most experts say that if you can’t get organic spinach, then don’t get it at all (chemicals and pesticides make most spinach unhealthier for you than healthy, so the benefits of eating it don’t outweigh the risks). I’ve been buying organic spinach from my grocery store, and it is a bit more costly, but worth it.

7.  I like to buy fresh and frozen vegetables that come in microwavable bags.  This way, they can be quickly added to any meal with very little effort.  You can also get frozen rice that cooks in just a few minutes in the microwave.  TIP:  Keep an eye out for sales; I like to stock up when they are buy one, get one free.

8.  What about bread, pasta, rice?  On many diets, you are encouraged to eat little or none of these foods, but as long as you are keeping track of your calories, these carbs can be eaten in moderation as part of your healthy diet.  However, you NEVER want to eat the “white” version of these foods.  Don’t eat white bread; find a whole wheat bread.  Don’t eat regular pasta; take some time to acquire a taste for whole wheat pasta.  

9.  Mrs. Dash seasonings have many flavors, and they are all salt-free.  Using these specially combined seasonings is the easiest way to add a wonderful flavor to your food.  My favorite is Hot & Spicy (I add it to just about every meat and fish I cook).  And, if you Google “Mrs. Dash.” you will find an unlimited number of recipes.

10.  If you haven’t already, try some of the Laughing Cow spreads.  They are very low in calories and fat, and can really enhance a plain sandwich that you might have previously used mayo or cheese on.  There are at least a half a dozen different flavors to choose from.

11.  We all know that salad dressing can quickly add to your calorie and fat intake.  Always buy light dressings…and if you can, water them down even more.  I try to keep an empty bottle or two, and then make my own dilution depending on the dressing.  You may be surprised at how quickly you begin to enjoy the watered-down versions of your favorite dressings.  TIP:  When you are out at a restaurant, you can discretely dilute your dressing by using lemon wedges.

12.  Avocado is a great way to add healthy fat and omega-3s to your salads and sandwiches.  The problem is that avocados are often expensive, are hard to peel, and go brown quickly. Instead of using avocados, I have been buying fresh guacamole I find in the produce section…the one I buy is 95% avocado.  It’s just another way you can get the benefits of a healthy food without the time-consuming preparation.

Update:  If you are a South Beach Diet Fan, you have to check out Kalyn’s Kitchen (she has the best healthy recipes around).

So, there you have it.  I hope you find these tips and swaps helpful.  Do you have any personal food swaps or tips for losing weight?  If so, please share them with us in comments.

**If you like these tips, you will love my new book (coming in November) Love the Diet, Lose the Fat.  For a pre-release offer to get the book for $1, go to the Love the Diet website and sign-up with just your email address.

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Healthy Low-Fat Chicken Recipes

Posted by Catherine Morgan on September 3, 2013

Healthy Low-Fat Chicken Recipes — by Catherine Morgan

Here are some great low-fat, low-calorie chicken recipes from Love the Diet…Lose the Fat.

Chicken Salad Wrap

chicken salad wrap

Calories per serving:  180

Fat:  4g

Sugar:  4g

Protein:  27g

What you need…

4 ounces cooked chicken (cubed)

¼ cup baby spinach

2 tablespoons tomatoes (cubed)

2 tablespoons frozen peas

1 tablespoon light ranch salad dressing

What to do…

Combine chicken, spinach, tomatoes, peas and dressing.  Wrap in a whole-wheat tortilla.  Enjoy.

*Change it up and try kale instead of spinach.  Kale is an excellent source of antioxidants.

Cheesy Chicken & Broccoli

Cheesy Chicken & Broccoli

Calories per serving:  285

Fat:  8g

Sugar:  6g

Protein:  40g

What you will need…

4 ounces chicken breast

1.5 cups steamed broccoli

½ cup low fat cheddar cheese

¼ cup water

What to do…

Just chop your already fully cooked chicken breast into cubes and place in small sauce-pan.  Add steamed broccoli, cheddar cheese and water.  Heat on medium-low until warm, and serve.

You can also add spinach and other vegetables you enjoy.

*I like to boil my chicken in sodium free chicken broth until it is fully cooked.  When you do this, you keep a few pieced in your refrigerator for use with both cold and hot chicken recipes.

Posted in blogging, cooking, dieting, food, health, Health & Wellness, healthy foods, healthy living, nutrition, recipes, weight loss | Tagged: , , , , , , , , , , , | Comments Off on Healthy Low-Fat Chicken Recipes

Weight Loss Book: Love the Diet…Lose the Fat

Posted by Catherine Morgan on September 2, 2013

My first book is completed and will likely be available by the end of September.   The book is all about healthy weight-loss.  Anyone who would like to be notified of the day the book will be available for just $1 can add their email to the Love the Diet…Lose the Fat website.  The day before the book goes on sale for $12.99, people on the list will be able to get the Kindle version for just $1.

I will post more about the book in the coming days.

Posted in blogging, dieting, empowerment, food, health, Health & Wellness, healthy foods, healthy living, life, lose weight, nutrition, recipes, self help, weight loss, women's health | Tagged: , , , , , , , , , , | Comments Off on Weight Loss Book: Love the Diet…Lose the Fat

Healthy Recipe: Greek Yogurt Parfait (low-fat)

Posted by Catherine Morgan on September 2, 2013

Greek Yogurt Parfait

Healthy Recipe: Greek Yogurt Parfait (low-fat) — cross-posted from catherine-morgan.com

Easy to make, low-fat, low-calorie Greek yogurt parfait recipe.  This is a great recipe for losing weight and eating healthy.

Here is some nutritional information for this Greek Yogurt Parfait recipe…

Calories per serving:  215

Fat:  2g

Sugar:  31g

Protein:  13g

Here is what you will need…

1 cup Greek Yogurt

½ cup fresh or frozen blueberries

¼ cup sliced bananas

1 teaspoon ground flax-seed

What to do…

Simply layer the yogurt, blueberries and bananas.  Sprinkle ground flax-seed, and enjoy.

Try this with just about any combination of fruit you can come up with.

FYI:  Greek yogurt has about twice the protein as regular yogurt.

Posted in dieting, food, health, Health & Wellness, healthy foods, healthy living, life, nutrition, recipes, self help, weight loss, women, women's health | Tagged: , , , , , , , , , | Comments Off on Healthy Recipe: Greek Yogurt Parfait (low-fat)

Link Wrap-Up of BlogHer Good Health-A-Thon

Posted by Catherine Morgan on March 24, 2009

The BlogHer 2009 Good Health-A-Thon is coming to an end, but your good health choices can still continue. I hope we’ve been able to help you get on the right track to better health in 2009, I would love to hear how you’ve been doing in comments.

I thought I would take this opportunity to do a little wrap-up of our Good Health-A-Thon…

We started off talking about setting goals. Did you set any? Have you stuck to any of them?

Read the rest of this entry »

Posted in blogging, BlogHer, chronic illness, Coaching, daily life, dieting, family, goals, health, Health & Wellness, healthy living, life, lose weight, motivation, nutrition, parenting, self help, weight loss, women, women's health, women's issues | Tagged: , , , , , , | 7 Comments »

The Tao of Healthy Living and Weight Loss

Posted by Catherine Morgan on January 14, 2009

A few weeks ago I was flipping through the million channels on my TV trying to find just one thing worth watching (which isn’t an easy task).  Luckily I found Dr. Wayne Dyer on PBS.

I read my first book by Dr. Wayne Dyer (Real Magic) about twelve years ago, and I’ve been hooked ever since.  So when I watched his seminar on PBS that was based on his latest book, of course I had to run out the next day and buy it.  This one is called Change Your Thoughts – Change Your Life, and it’s his interpretation of the 81 verses of the Tao.

tao[The Tao Te Ching was written five hundred years before the birth of Jesus, and offers advice and guidance for living a balanced life.]

As I read, I came across aspects of this wisdom that are helpful in my quest for better health and weight loss.  So, even though I’m no philosopher (obviously), I thought I would share some verses that stood out for me.  They offer guidance for healthy living and even weight loss.  Here are three.

[Keep in mind that I am only pulling the parts of these verses that I find most relevant to good health, this is by no means a complete look at any of these verses.]

Verse 9Living HumilityTo keep on filling is not as good as stopping.

Read the rest of this entry »

Posted in awareness, body image, change, chronic illness, Coaching, daily life, dieting, empowerment, goals, health, Health & Wellness, healthy foods, healthy living, inspirational, life, lose weight, meditation, metaphysical, motivation, nutrition, opinion, Peace, Positive Thinking, self help, spirituality, success, thoughts, weight loss, women, women's health, women's issues | Tagged: , , , , , , , | 17 Comments »

Are You Drinking Enough Water?

Posted by Catherine Morgan on November 2, 2008

Are you drinking enough water?   Are you sure about that?  Believe it or not, most people are not drinking enough water.  Do you get headaches, suffer from fatigue, or sometimes feel a little weak or dizzy?  If so, you may just need to start drinking more water.  So, before you reach for the pain medicine for a headache, try drinking a tall glass of water, it may be all you need.

But remember, not all hydration is created equal. For example; one cup of coffee is not equal to one cup of water. That’s because coffee is a diuretic – so are many other beverages, such as tea and soda.

How do you know if you are drinking enough water? And how much water do you need to drink.

Use this Hydration Calculator from About.com to help figure out how much is right for you.

Obviously, staying hydrated is essential to any good exercise program…I found an interesting recipe for making your own sports drinks at WebMD. It’s as easy as mixing one can of frozen concentrated juice with nine cans of water (instead of three).

Click here to read full post on hydration at catherine-morgan.com

Posted in daily life, food, health, Health & Wellness, healthy foods, healthy living, life, nutrition, self help, women, women's health | Tagged: , , , , | 2 Comments »

Eating Healthy in Three Easy Steps

Posted by Catherine Morgan on March 25, 2008

Top Three Tips For Eating Healthy — by Catherine Morgan

I am a firm believer that the number one thing any of us can do to promote good health…Is to eat a healthy, well balanced diet. Regardless of your weight (even if you are thin or at an ideal weight), it’s important that we all try to eat healthy. Unfortunately, that is sometimes the hardest thing for many of us to do.

It can be overwhelming for someone with “questionable” eating habits to make the changes necessary for good health. But, it’s also the best thing you can do to reduce your risk of heart disease, high blood pressure, diabetes, cancer, and chronic illness. So, what can we do? Well, I recommend you take it slow, and not put too much pressure on yourself.

Don’t decide today to make radical changes in your eating habits. If you do that you are setting yourself up for failure. Instead, let’s look at what I believe are the top three changes you can make that won’t be hard for you to stick to. Once you have conquered these three things, you will become empowered to continue taking a step at a time toward healthier eating habits and a healthier life. So, let’s give it a try.

Read the rest of this entry »

Posted in cooking, dieting, empowerment, food, health, Health & Wellness, healthy foods, healthy living, life, lose weight, nutrition, thoughts, weight loss, women | Tagged: , , , , | 11 Comments »

BlogHer Health and Wellness Roundup

Posted by Catherine Morgan on March 15, 2008

BlogHer

BlogHer Health & Wellness Blog Roundup — by Catherine Morgan (cross-posted at BlogHer)

Tonight I am surfing the BlogHer Health and Wellness Blogroll. So many great blogs, I wish I could tell you about every one…But you could always do a little surfing yourself.

So, in no particular order, here are eleven blogs that are new to me.

Delicious Wisdom

Delicious Wisdom was created by a person who wants to help you get processed food out of your diet. And,because it brings about such good things, keep it out of her own.

About Nicole…

Nicole deVries, HHC is a natural foods chef, non-practicing artist and certified Holistic Health Counselor. After eating this way–with the more than occasional cookie or Waffle House break–for over a decade, she’s figured out how to turn basically any unhealthy, processed food recipe into a whole food one. Follow along and you’ll be able to do it too.

Eat, Pray, Run

The title of this blog is inspired by the book Eat, Pray, Love by Elizabeth Gilbert. Eat, Pray, Love is Gilbert’s story of how she found contentment during her journey across Italy, India and, Indonesia.

This blog is my first Elizabeth Gilbert-esque step toward discovering, and rediscovering, myself — someone who I seemed to have lost touch with a bit somewhere along the way. Join me in discussions about health and nutrition, inspiration, fitness and, of course, good food to eat!

Mirror Image – Healing The World From The Inside Out…

What’s wrong with the world is what’s wrong with me. That’s why “there are no accidents” and “everything happens for a reason.” Instead of judging external problems, it’s my job to see them as a reflection of the internal me, and act accordingly.

Family In Shape

Are you looking for new ways to get your family in shape? This blog is to inspire families, like yours, with ideas that will get you on the right path to a healthier lifestyle. I am a military spouse and busy mom of four and a Certified Group and Personal Fitness Trainer, but you can call me Spin Diva. Finding the time to exercise, energize and revitalize is not easy, but we can do it together. I am passionate about teaching others how to reach their fitness goals and bring the kids along with them.

Get on board and spin along with me. Turn your wheels my way again soon and see what new ideas are cycling through this site!

We Are One World Healing

To help individual heal their own immediate world first, this blog covers alternative health therapies, such as aromatherapy, chakra balancing, crystals, healing energy, reiki, wicca, etc; spiritual topics, inspirational healing stories and healing ‘how to’s.

Nicole’s Weight Watchers Journey

Join me as I get healthy, lose weight, overcome depression, nurture my family, open my mind and generally try to do my part to make the world a better place.

Weight 1 Day – Fabulous @ 50

Sharing my story of weight loss, and gain, and loss… as I work my way through a 200 lb weight loss on my way to becoming and fabulous at 50.

Taking Care of Ourselves – A Small Person;s Guide To Self Defense…

We can take care of ourselves. Self defense isn’t limited to those with the talent and fortitude for mastering the martial arts, nor is it the sole domain of certified “tough guys.” Anyone can learn the basic skills of self protection.

And while learning a few strikes or blocks can be useful, self defense rarely requires a fight. By paying attention and trusting their instincts, most people can protect themselves without punching someone out.

This blog challenges the myths that leave far too many people scared and helpless and provides information to those interested in practical self defense.

Non-Toxic Kids – Helping Your Kids Stay Safe, Healthy, and Smart…

Americans make the assumption that all products on our store shelves have been tested by someone, somewhere. Well, obviously in light of the recent recalls, this couldn’t be farther from the truth. We here at Non-Toxic kids are researching products, data and information that will help you make your consumer choices healthier for your kids, families, and our environment. From sippy cups and baby bottles, to baby carriers and sleepers, we will give you a summary of an issue or concern, product reviews and recommendations, and where to go for further information. From my family to yours, in good health.

The Body Chronic

Life, love and laughter with insulin resistance, PCOS, pelvic floor dysfunction and everything else my body cooks up. Daily inspiration and new insights.

Autismville

I’m the happily-married, forty-something, retired CPA/mom of one drama-queen/second-grader and a preschooler with autism. I write a blog for Parents.com about parenting a child with autism. The view here in Autismville is guaranteed to refocus your perspective in ways you never imagined. Stop by and take a peek.

Thanks for taking this stroll down the Health and Wellness Blogroll. Have a great weekend. 🙂

Posted in Blogroll, body image, Coaching, cooking, daily life, empowerment, goals, Happiness, Health & Wellness, metaphysical, nutrition, parenting, Positive Thinking, self help | 9 Comments »

Four Health Tips To A Longer Life

Posted by Catherine Morgan on January 10, 2008

woman-eating-apple.jpg

Four Tips To A Long Life — by Catherine Morgan (cross-posted at BlogHer)

I was surfing the health and wellness news trying to decide what to post on tonight, and I came across this Reuters article… Four Health Changes Can Prolong Life 14 Years. Who wouldn’t want to prolong their life by 14 years?

So, would you make a “resolution” to make four lifestyle changes, if it would increase your life by 14 years? Better than a New Years Resolution, this would be a “Life Resolution”.

What are the four changes to a longer life?

1) Stop Smoking

2) Eat Five Servings of Fruits and Vegetables a Day

3) Exercise

4) Limit Alcohol Consumption

The lifestyle change with the biggest benefit was giving up smoking, which led to an 80 percent improvement in health, the study found. This was followed by eating fruits and vegetables. Moderate drinking and keeping active brought the same benefits…

Well, that seems pretty simple. While we’re on the subject, why not surf around for some other ways to live longer?

Reducing Stress is a good place to start…

There are few things that cause you more stress and worry than your weight. If you gained a few pounds over the holidays, don’t panic…..yet. According to an article (reprinted below) about a study published last November, people who are a little overweight actually live longer.

Could you live longer if you walked faster? Apparently so…

New research following 500 older people for nearly a decade found quicker walkers were less likely to die. Nine years after initial gait speed was measured, 77 percent of slow walkers had died, compared to only 50 percent of medium speed and 27 percent of fast walkers.

Here are Ten Tips For Aging Consciously and Successfully

As our population ages, our society is finally recognizing that old age is a gift. Despite some of the negative images in the media, it really is possible to embrace our elderhood as a creative and spiritual journey.

People who have aged successfully share common characteristics.

There is no question that most of our lifestyle choices are what will determine whether we age in good physical and mental health or fall prey to sickness and disability. Although it may be a cliché, moderation is the key in everything. By practicing moderation and following these ten tips, you too can be a “long-liver” and, more importantly, enjoy your elder hood in the process.

See the Ten Tips For Aging Consciously and Successfully

If those ten tips weren’t good enough for you, here are ten more — 10 Tips on How to Live Longer and Happier

Well, there you have it.

No excuses for not living longer now.

Contributing Editor Catherine Morgan
also at CatherineBlogs.com and The Political Voices of Women

Posted in blogging, BlogHer, body image, change, dieting, empowerment, family, food, health, Health & Wellness, healthy foods, healthy living, inspirational, life, nutrition, self help, women | 7 Comments »

Body Image, Dieting, and Your New Year’s Resolution

Posted by Catherine Morgan on December 12, 2007

Body Image, Dieting, and Your New Year’s Resolution — by Catherine Morgan (cross-posted at BlogHer)

bodyimage.jpg

For many of us, in the next few weeks we will be thinking about one thing, and one thing only. Dieting. The holiday parties will be over, and it will be time to make that inevitable New Year’s Resolution, many of us will resolve to lose weight.

But why? Why will we be so consumed with dieting and losing weight?

Don’t get me wrong, some of us really do need to lose some weight (me included). And we read study after study showing the health risks associated with being overweight. But, let’s get “real” here for a minute…When we say “diet”, we usually mean that we want to get back into our “skinny jeans”. We don’t like how we look, or we think others are judging us for how we look. Yes, we have a poor body image.

Is there not a woman among us who has not struggled with this issue at some point or another? It seems that loving, much less even liking our bodies raises issues. We postpone that love by saying, “I’ll love my body when…” When I lose ten pounds, when I get the face-lift, when I start working out, when the kids are older. But someday never comes, and many of us live in perpetual disregard of our earthly body temples. — read full post

We think that if we can just get down to [enter magic number here] then we will be happy. And the “happy” part is a vicious circle. When we feel we look bad, it makes us sad (even depressed)…Then we run right on over to our “feel good” foods (usually also the fattening foods)…And the cycle continues.

This is from Karly…

I started First Ourselvesafter awakening from years of depression, body bashing, and Mommy martrydom. I saw how my quest for the perfect body, my inability to care for myself, and my self-abuse (I was an expert at beating myself up) kept me stuck: it kept me from being the wife, mother, friend—woman—I wanted to be. I couldn’t share my light, or my gifts with others—I was snuffing them out. Learning to deeply and completely love and accept myself has allowed me to share my light, and speak to my truest passions. My ambition is to help other women do the same.

We know all about how our body images are being manipulated by the media, we know we have unrealistic ideas of what beautiful is…But, we will also still jump down the rabbit hole on January 2nd.

Now, this post isn’t going to try to convince you not to do that. Because in all honesty, I’m jumping right down that dieting rabbit hole with you. I’m just going to ask you to consider a few things first.

So what would it look like to be beautiful today? That’s a hard question for most girls and women. The quick response would usually entail taller, thinner, blonder, straighter teeth, wider eyes, smaller nose, or a myriad of other physical features.

What if you looked in a mirror and saw the words “this is what beautiful looks like” right above your reflection? — read full post here

This is from Big Fat Deal

Big Fat Deal was born: a blog to help navigate those murky waters of body image, size, healthiness, hottyness, and Star Jones. In the comments here, we try to define who we are: a body positivity blog that is inclusive to people losing weight and people happy to be whatever weight they happen to be.

With her two collaborators, anne and Weetabix, mo pie tries to keep tabs on issues of weight in the media, pop culture, and society. Big Fat Deal is, first and foremost, a community. The thoughtful people who read, comment, and send in tips keep this site going. Here’s a place for you to introduce yourself, if you’d care to. And here is our Flickr photo group–you’re beautiful, you know. Please add your picture. We hope you like it here, you gorgeous thing, you.

More from Karly at First Ourselves

What is body ease? Body ease is being comfortable with your body; being comfortable with your body as it ages or changes. Body ease is being relaxed about your body or your “imperfections.” It’s letting go of your nitpicking, the ways you fuss or pick at your body to be “better.” Body ease is being comfortable with other women’s bodies; letting other women be beautiful, too. Body ease is separating your self-worth from your appearance, so that when you have a pimple, a cold sore, an extra 20 pounds, a double chin, or wrinkles, that you can accept them, even if you don’t like them. Body ease is caring for, feeding, and exercising your body without neuroticism. Body ease is treating yourself with kindness, compassion, and levity.

So, what’s wrong with treating ourselves with kindness? Absolutely NOTHING, and there is no reason why you can’t make this part of your New Year’s Resolution.

Can you be at ease with your body, and still resolve to lose weight? Sure you can. Just make a resolution to replace some of the junk you’ve been eating with healthy foods, make a resolution to put yourself on the path to healthy living. After-all, healthy living is the kindest thing you can do for yourself.

How many times has “losing weight” been you New Year’s Resolution? What will be your New Year’s Resolution this year? How’s you body image these days? Do you want to lose weight to look better, or feel healthier?
A few other links…

As We Are

Healthier Outcomes

What NOT To Do When You Want To Lose Weight

Posted in blogging, BlogHer, body image, daily life, dieting, health, Health & Wellness, healthy foods, healthy living, inspirational, life, nutrition, self help, thoughts, weight loss, women | 5 Comments »

Tips For Getting Started On A Healthy Diet

Posted by Catherine Morgan on October 9, 2007

Diet

SIX TIPS TO HELP YOU GET STARTED ON A HEALTHY DIET — by Catherine Morgan

Do you want to lose weight, feel healthier, or just start eating better? Jumping off the junk food band-wagon isn’t easy. Making the decision to give it a try is a great first start. But, quiting cold-turkey is generally a bad idea. Sometimes making small changes, and working up to more, is a better way to do it.

Make one change in your diet today, and keep it up for a week. Then in a week, make another change. Keep adding to your healthy eating changes week after week, until eating healthy is just what you do.

Here are a few places you can start.

READ FULL POST at Catherine-Morgan.com

Posted in dieting, health, life, motivation, nutrition, self help, weight loss, women | 3 Comments »

Lose Weight and Lower Your Cholesterol With Dr. Oz on the Oprah Winfrey Show

Posted by Catherine Morgan on September 18, 2007

fruits_and_vegetables2.jpg

Money Doesn’t Buy Happiness, But It Does Buy Healthy Foods — by Catherine Morgan (cross-posted at BlogHer)

When I hear Dr. Oz is going to be on Oprah, I usually try to watch. So today my daughter and I tuned in. One of the things Dr. Oz was talking about, was how eating eleven pounds of vegetables a day can be helpful in losing weight and in lowering blood pressure. At that time a big platter full of fruits, vegetables, and nuts was brought out and put in front of Dr. Oz and Oprah. It looked yummy to me.

It was when that platter of fresh fruits and vegetables was brought out that it occurred to me…I love all of those foods…So why do I have such a hard time sticking to a healthy diet? If it isn’t because of the taste, could it be because of the cost?

For several years now, I have been battling uncontrolled hypertension and high cholesterol. And as a nurse, I know the best way to conquer these problems is with a healthy diet. So Dr. Oz wasn’t really talking about anything I didn’t already know, just something I haven’t really been able to “stick” with.

Can someone actually lose weight by eating eleven pounds of food a day?

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Posted in BlogHer, chronic illness, dieting, food, health, lose weight, nutrition, weight loss, women | Tagged: , | 41 Comments »

UPDATED INFORMATION: The Alli Diet Pill — Pharmaceutical Profits & Propaganda

Posted by Catherine Morgan on July 3, 2007

Alli — “The Diarrhea Diet”

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By Catherine Morgan – cross posted at BlogHer.org

I’m not going to try to sugar coat it, I’m an opinionated person. Back at the end of May when I saw an article about an over the counter diet pill being approved by the FDA, and peddled by a pharmaceutical company, my skepticism antenna went into overdrive.

The result was a post I did the same day on why you should just say no to diet pills, which included several links of other recent drugs the FDA and pharmaceutical companies had claimed to be safe, and later were taken off the market. In my opinion this happens much too often. And the main thing that sets me off is, it seems to be all about money. (Shocking! Not so much.) The FDA takes money from the pharmaceutical companies to “study” and approve their drugs, then the pharmaceutical companies make millions (even billions) off the American people, then voila, the drug that was once “safe” is no longer safe. It’s a very interesting phenomena.

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Posted in blogging, Blogroll, daily life, dieting, food, health, Health & Wellness, healthy foods, life, medical, news, nutrition, self help, thoughts, weight loss, women, women's health | 31 Comments »

Dieting, Weight Loss, and Healthy Living. All kinds of links, for all kinds of dieting and nutritional needs.

Posted by Catherine Morgan on June 19, 2007

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I didn’t lose any additional weight this week…but don’t worry, I didn’t gain any either. Not much to report this week so I thought I would do something a little different. Here are some links to articles with tips, inspiration, facts, and links to other dieting sites. Some you may have seen before, some you may not have. I’ll be back with next weeks “dieting update” as usual.

Until then, here are some great weight loss blogs for you to check out.

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Posted in blogging, BlogHer, Blogroll, cooking, dieting, food, goals, health, Health & Wellness, healthy foods, healthy living, inspirational, life, lose weight, medical, nutrition, Positive Thinking, weight loss, women, women's health | 5 Comments »

Dieting Update (week four) – Good News About Taco Bell.

Posted by Catherine Morgan on June 11, 2007

OK – Quick recap…Giving up sugar, and eating healthy food is my main goal. But, when I first started this plan I ran into a bit of a glitch.

I’m not really a fast-food person, but this week I fell into the fast-food trap. Actually, it was the Nacho Cheese Chalupa trap. (Truth be told – I fell into this trap twice this week.)

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This is the story. (And you’ll see it was really not my fault at all, it was obviously all my daughters fault.) My daughter loves Taco Bell and I love Chalupas. My daughter wanted to go to Taco Bell, so we did. I ate a couple of Chalupas. Moral of the story – Don’t eat Chalupas when you are on a diet.

Since this “laps of the Chalupa”, I have been really good. Eating little to no sugar, increasing my fiber intake, and eating a lot of vegetables and healthy foods. I’m also doing good about not eating too close to bedtime.

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Posted in dieting, food, goals, health, healthy foods, lose weight, nutrition, weight loss | 5 Comments »

Bloggers Blogging on Dieting, Weight Loss, and Nutrition.

Posted by Catherine Morgan on June 8, 2007

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A Recipe For Weight Loss — by Catherine Morgan

I don’t know about you, but even though I know exactly what to eat and what not to eat, I still eat a bunch of stuff I know I shouldn’t. Since I really want to lose a few pounds, I recently started blogging once a week on my struggles and desires to “Take it Five Pounds at a Time“. I need all the motivation I can get with this venture to lose weight and eat healthy, so I looked through the BlogHer Blogrolls for some inspiration, and found a lot of it. For those of you also struggling with weight issues, I hope you can find some inspiration and ideas from these great blogs.

Join me in taking a look at some of the BlogHers blogging on diet and nutrition, I am going to introduce you to a dozen or so in this post. I also encourage you to check out the Health and Wellness BlogRoll where you can find many other great blogs.

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Posted in blogging, BlogHer, dieting, empowerment, food, health, healthy living, inspirational, lose weight, nutrition, women | 4 Comments »

Dieting — A Plan To Take It Five Pounds At A Time

Posted by Catherine Morgan on May 14, 2007

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After being sick for several weeks with my asthma, I found (as I aways do), that I have gained some weight. Since I was already somewhat higher than what my “ideal” weight is, the extra pounds are really bothering me. I also have a big BlogHer Conference coming up in July, and I really want to try to look (and feel) my best. I usually don’t like to “diet”. Usually I like to just change my eating habits and the weight loss simply follows…and this is usually all I need to do to be successful.

But, since I am blogging anyway, I thought I might have more success if I did as I have seen other bloggers do. Many put their diet goals on their blog, and keep readers updated on their progress. From what I have seen, this strategy seems to work well. I am especially impressed with my online friend “TotalTransformation“, and today when I checked out his site I found something very interesting. It’s a weight loss “ticker”, that can be put on your blog to keep track of your progress. Just what I need.

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Posted in dieting, goals, Health & Wellness, healthy foods, healthy living, nutrition | 14 Comments »

Important News On Dieting and Weight Loss – New Study On Glycemic Load – with additional links and articles.

Posted by Catherine Morgan on April 19, 2007

New Study On Glycemic Load and Weight Loss

NEW YORK (Reuters Health) – When it comes to losing weight, the number of calories you eat, rather than the type of carbohydrates, may be what matters most, according to a new study.

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Posted in dieting, food, health, healthy foods, life, lose weight, news, nutrition, weight loss, women's health | 7 Comments »

Healthy Dieting – Tips, Articles, Links, and YouTube Video

Posted by Catherine Morgan on April 7, 2007

Fruit Painting Digital Art Class
picture by © singnpray

HEALTHY DIETING –(CLICK HERE TO SEE FULL ARTICLE)

Five a day keeps the pounds away.
veggiesTrash the junk food and buy lots of fruits and vegetables! Five or more servings of fruits and veggies aren’t just a good idea to help you lose weight – they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: exchange white bread for whole-wheat; drink lots of water and make sure you eat a healthy breakfast. Don’t skip breakfast. (Having low fat cereal and milk and a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all!) A registered dietitian can give you lots of other snack and menu ideas.

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Posted in dieting, food, healthy foods, healthy living, nutrition, YouTube | 55 Comments »

 
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