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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.

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Fitness: Exercises You Can Do At Home to Lose Weight

Posted by Catherine Morgan on September 3, 2013

 

Exercises You Can Do At Home and That Don’t Really Feel Like Exercising — by Catherine Morgan

DanceIt’s as easy as turning on the music and just doing it.  Jump around and have fun, if you have kids, they will love doing this with you.  Some of my favorite memories with my kids were us dancing around the living room to Alanis Morrissette (inappropriate lyrics and all).

Avoid the close parking spotsWe all do it, we drive up and down parking lots looking for the closest spot, and feel like we’ve hit the lottery when we get the best one.  But you can really burn a lot of extra calories by just parking a little further away.

Take the steps instead of the elevatorIf you work in a building or shop at a mall that has an elevator, try taking the steps instead.  Steps are not the enemy; they can actually be our calorie burning friends.

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

Exercise while watching televisionFor the most part, watching television is a sure fire way to become a couch-potato.  Aside from not watching television at all, the best way to avoid becoming a couch-potato is to do some exercises while you watch.  Here are six easy exercises that you can do while you are watching television:

A) With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle with your back knee lightly touching the ground.
(B) Push up with your front leg to return to the starting position, and then repeat on the other side.
Do 10-20 reps on each side.

A) Lie on your back, knees bent at a 90-degree angle and feet flat on the ground. Place your hands behind your head to support your neck.
(B) Without pushing your head with your hands, contract your abdominal muscles to lift your right shoulder from the ground and bring it to your center.
Do 10-20 reps each side.

A) Lie face up on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
(B) Pause. Then slowly lower back to the starting position.
Do 10-25 reps.

A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Take a breath in.
(B) With your hips square and abs tight, let the breath out and slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10-20 reps.

Hold your arms straight out to the sides with palms facing up. Circle forward 10 times, then backward 10 times. Flip your palms so they are facing the floor, and repeat the sequence.
Do this 10-20 times.

(A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
(B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on left side.
Do each side 10-20 times.

*Illustrations by Nicole Petro

Find more fitness information in Love the Diet…Lose the Fat

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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.

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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.

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The Health Benefits of Yoga

Posted by Catherine Morgan on April 5, 2009

When you hear the word “yoga” what do you think of? You may think you know all there is to know about yoga, but there is a good chance that you don’t. Let’s take a look at some of what women are blogging on the topic of yoga.

Have you heard of Hot Yoga?

From Fat Fighter TV – Hot Yoga

Benefits of Bikram Yoga are said to include:

  • toning, strengthening, and lengthening your muscles
  • strengthening your spine
  • increasing flexibility
  • improving circulation
  • flushing toxins from your body
  • improving digestion
  • reducing stress
  • improving cardiovascular health
  • helping with weight management

READ FULL POST AT CATHERINE-MORGAN.COM

Posted in body image, Coaching, daily life, health, Health & Wellness, healthy living, life, lose weight, meditation, motivation, Positive Thinking, weight loss, women, women's issues | Tagged: , , , , , , , | 12 Comments »

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 »

Goal Setting Success

Posted by Catherine Morgan on January 8, 2009

This is the time of year that many of us are setting goals in hopes of achieving success with our New Year Resolutions. And setting realistic goals can be what makes or breaks a good resolution.

Have you set your goals yet?

There are many theories about how to set realistic and achievable goals. But it’s not always as cut and dry as all that.  As with everything in life, something that works for one of us may not work for all of us.

Here are some ideas that may help you find success.

Read the rest of this entry »

Posted in body image, Coaching, dieting, empowerment, goals, Happiness, health, Health & Wellness, healthy living, inspirational, life, lose weight, motivation, opinion, self help, success, weight loss, women, women's health, women's issues | Tagged: , , , , , , , , | Comments Off on Goal Setting Success

Get Motivated To Diet and Exercise With SkinnySongs

Posted by Catherine Morgan on April 5, 2008

Get Motivated With SkinnySongs — by Catherine Morgan (cross-posted at BlogHer)

heidi3.jpgMotivation is the number one thing we all need if we are going to be successful at losing weight. But, it’s also the number one thing that tends to slip through our fingers and land us back in the cookie jar. Now, thanks to venture capitalist Heidi Roizen, staying motivated is as easy as popping a disk into our CD player. That’s because, when Heidi couldn’t find music to help her stay excited about dieting and getting back into her skinny jeans, she decided to write her own. She began to write motivational lyrics on losing weight and getting in shape…And that is when the idea for “SkinnySongs” was born.

Last week I was lucky enough to have the opportunity to ask Heidi a couple of questions about SkinnySongs…

1. How did you come up with the idea for SkinnySongs? What was your inspiration?

I got on the scale one morning, after a big night out, and much to my horror I had hit an all time high — at 190 pounds I was 45 pounds more than I was when I got married, and I weighed more than my husband, who is a pretty big guy! I was facing my 50th birthday a few months off, and knew I did not want to enter the ‘back 50’ feeling or looking like that. Unfortunately, I knew I would be facing a challenge ( a plate of freshly baked chocolate chip cookies, to be exact) at the first meeting I was going to. I got in my car to head to the meeting, mentally steeling myself for resisting the cookies, and the CD player came on. It was then I thought, that there must be great music to pump you up about taking care of yourself and sticking to a plan, like “I will Survive” by Gloria Gaynor got me through a few breakups, or more recently, “18 Wheeler” by Pink got me through a few tough work situations. So I went looking for it… But I couldn’t find what I wanted. I found weight loss meditation, podcasts, audio books — but what I wanted was fun, upbeat, current music, that sounds just like what I listen to on the radio — but with lyrics that would speak to me and reinforce my goals. I didn’t find it, so got inspired to do it myself!

2. How long did it take you to get from idea to realization?

I thought of the idea in May and we had the CD mastered just two weeks before the end of the year. For the first few months, I was experimenting with writing lyrics (I ended up writing over 40 songs to get to the 10 on the CD) and of course doing the most important thing, pitching the idea to the peole whose involvement was critical — the producers George Daly and David Malloy. I knew that in order for the music to work, it had to be just as good as top quality hits, or people would chose to listen to other things instead. Both George and David are longtime music industry execs, leaders in their fields, with tons of music awards, gold and platinum records, and hits to their names as both producers and songwriters. They were the ones who took my lyrics and worked with me to turn the ideas into reality.

3. Were shirts part of your original plan?

Actually, I had made up the ‘do not feed’ shirt years before this, as well as one that says ‘kick my a**’ (not in the lineup!) that I wear when I work out with a trainer. So the shirts seemed a natural extension once I got going. Just like it surprised me there is no music for this topic, it surprised me that there is so little choice for shirts to wear when exercising that reinforce the message you’re trying to stick with. All the shirts in the SkinnySongs lineup are intended to be fun reminders of what you are doing and why, and in the case of “Do Not Feed”, it usually gets a laugh from your friends, but maybe also, they won’t try to force that second piece of pie in your direction.

4. You created Skinnysongs as a motivator for your weight-loss. Have you met your goals?

It has been a great motivator for me. I have lost over thirty pounds as well as increasing my muscle mass. It took me six months to reach my goal, but I went from a size 14 to a size 8 and am back in my skinny jeans. I really do listen to the music every day, it puts me in a great mood and gives me the positive reinforcement about sticking to the plan and not letting food control my life.

5. What advice do you have for other women who are looking to begin a weight-loss plan?

I wish all you had to do was listen to SkinnySongs and you’d reach your goals, but sadly that isn’t the case! It is, of course, all about diet and exercise. For me, it was also about making a series of small but important, permanent lifestyle changes — I didn’t gain 40+ pounds because I had a bad week, and I wouldn’t have taken it off either (nor kept it off) by just ‘going on a diet.’ I committed to getting control over my emotional eating by following a schedule of eating five small meals a day, three hours apart, and not touching food in between, just because it smelled good or I was having an emotional moment. I incorporated strength training and walking into my DAILY routine, I do at least one of these things every single day. I keep myself motivated through celebrating my successes with a nice clothing item here or there, that I couldn’t have worn a year ago. And I read about other success stories as well as listen to SkinnySongs to keep the motivation up, since this is not something you do and then be done with, rather it is a part of how you live your life going forward from here on. I’m happy to say I turned 50 a few weeks ago and I look better and feel better than I did at my 40th birthday!

Heidi also has a great website for SkinnySongs. Where you can listen to samples of each of the songs, learn about the artists involved in the making of SkinnySongs, and even get some really cool shirts to workout in. There is also a clip of Heidi’s appearance on the Martha Stewart show. It’s a great site, you should really check it out.

Anyway, the music on this CD is great, and just what the motivation doctor ordered. I imagine the only thing missing, would be subliminal messages telling us that cookies taste like cardboard and dieting is fun. But, if you’re not having any fun with your current weight-loss and workout plan, or you just need more motivation to stay on track, then you might want to give SkinnySongs a try…Because, Doesn’t music always make everything a little better?

Also see posts from…

Jacki at That’s Fit

Amy at Diabetes Mine

Heather at The Well Mom

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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 »

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

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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 »

Catherine’s Top Three Tips For Healthy Living

Posted by Catherine Morgan on September 3, 2007

Hi everyone. I was honored to be asked to write a guest post for Life Learning Today, and this is what I came up with.

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Catherine’s Top Three Tips For Healthy Living

1. You are what you eat, and it is never too late to start eating healthy. Every day, try your very best to put healthy foods and plenty of water into your body. When you have a choice between something healthy and something not healthy, go with the healthy choice. But, don’t be too hard on yourself on the days you fall back into old habits. There is no rule that says, to be healthy you have to be perfect. Even if you are eating healthy 50% of the time, that is still better than none of the time.

If you are one to never go for the healthy choice, then start today with a commitment to eat one thing that is good for you (just one thing that you would normally not eat), and do that for a week. After a week, start eating two things that are good for you, and so on, and so on. Before you know it, you’ll be eating healthy half the time…And that’s a great start.

You can start today, loving yourself and your family enough to stop poisoning your body with unhealthy foods. Heart disease is the number one killer in our country. And 80% of heart disease is due to eating an unhealthy diet that leads to high blood pressure, high cholesterol, and diabetes. Start today, and take a bite in the right direction…Your heart will thank you.

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Posted in blogging, BlogHer, Blogroll, chronic illness, Coaching, daily life, dieting, empowerment, family, food, health, inspirational, lose weight, self help, weight loss, women, writing | 4 Comments »

New Study: Diet Soda May Increase Risk of Diabetes, Cardiovascular Disease, and Metabolic Syndrome.

Posted by Catherine Morgan on August 11, 2007

New Study: Diet Soda May Increase Risk of Diabetes, Cardiovascular Disease, and Metabolic Syndrome — by Catherine Morgan and cross-posted at BlogHer.org

A new study, says that drinking more than one soda a day (even if it is a diet or sugar free soda), can be associated with an increased incidence of metabolic syndrome, a cluster of risk factors linked to the development of diabetes and cardiovascular disease.

Low-Carb Diets to combat metabolic syndrome

Eating a low-carb diet improves the hormonal signaling involved in obesity and improves the sense of fullness, allowing weight loss, according to study leader Matthew R. Hayes, a postdoctoral fellow at the University of Pennsylvania.

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Posted in awareness, blogging, BlogHer, Blogroll, health, Health & Wellness, life, medical, self help, weight loss, women, YouTube | 16 Comments »

A Step-By-Step Approach To Solving Problems and Fixing Behaviors

Posted by Catherine Morgan on July 22, 2007

Our first guest blogger for the week is John from Total Transformation Test, he’s done a great post…I hope you enjoy it.

Thanks John.

A Step-By-Step Approach To Solving Problems and Fixing Behaviors

If you’ve come here seeking quick fixes, simple solutions, or overnight change, I must regretfully inform you that I can’t offer any of those. However, if you are searching out honest suggestions on how individuals can reach their goals in life, I can offer you several.

I find that most of us understand a step-by-step approach to solving problems and fixing behaviors. Real world application becomes much easier for all of us when we have a clear road map- something we can refer back to when trying times come our way. So here is a deceptively simple three-step outline to aid you in following my post today.

1. Change Your Outlook
2. Gain Perspective
3. Create an Accountability Network

The name of this blog is “Be the Change,” and for my part, I intend to show you how to be the change by living the change. We all change, as change is a process that occurs from the day you are born until the day you die. The only difference between one person and the next is whether or not they choose to harness the power of change, confront the harmful choices in their past, and consciously work toward positive change in life.

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Posted in blogging, Blogroll, Coaching, daily life, empowerment, faith, goals, inspirational, motivation, Positive Thinking, success, weight loss | 2 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 »

 
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