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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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Posted in cooking, fitness, food, health, Health & Wellness, healthy foods, healthy living, lose weight, nutrition, weight loss, women, women's health, women's issues | Tagged: , , , , , , | Comments Off on Top 12 Easy Food Tips & Swaps for Weight Loss

Best Health & Wellness Blogs

Posted by Catherine Morgan on October 25, 2013

Fantastic Health & Wellness Blogs Friday — by Catherine Morgan (cross-posted to BlogHer)

Since I decided to start blogging much more, and one of the things I like best about blogging is featuring links to other bloggers — I am starting a weekly series called Fantastic Health & Wellness Blogs Friday.  Hope you will take some time and check out these wonderful blogs.

Here are some blogs I featured  way back in  2009, and they are still going strong…

A Merry Life

Hi! I’m Mary. Welcome to my blog.  I lost 40 pounds, fell in love with being active, and learned how to cook healthy food, all in the pursuit of being healthy and happy.

Cranky Fitness

Cranky Fitness is a health blog, sort of. It was started by Crabby McSlacker in 2007, and has also featured co-bloggers Merry, Gigi and Jo. Regular publishing ended in March of 2010, but the blog has been semi-resurrected!  New posts come out approximately weekly, but there are over 1,000 posts in the archives, so feel free to browse.  There’s a search bar on the right sidebar that may come in handy.

Blog topics at Cranky Fitness include general health, fitness, nutrition, personal development, disease prevention, aging, and whatever else the authors happened to feel like whining about on a given day.

Fit & Inspired Living

After losing all of my blog content from 2011, and a lack luster posting schedule in 2012 (I did manage to post more regularly on my other blog),  I’ve decided that 2013 is going to be a great year for Fit & Inspired Living.  I have already taken a few steps towards that end – updated my blog design, created a content schedule and most importantly, made up my mind to make it happen.

Raise Healthy Eaters

After having my first child in 2006, I found feeding to be one of the most challenging aspects of parenting. Much of the struggle I felt — and still do sometimes — comes from the modern-day pressure we all face to get our children to eat a certain way.

As a registered dietitian and family nutrition expert, I’ve come to realize this view of “getting-children-to-eat-healthy” not only leads to feeding mistakes, it leaves parents in a constant state of guilt, blaming themselves when their child eats less than perfectly. And worst of all, children eat less well with this kind of approach.

Hungry Hungry Hippie

Hi! I’m Elise. I’m a nurse. An exercise lover.  A whole foods connoisseur.  A health enthusiast.  And I have IBS.  No need to cue the sappy violin music yet…

I’ve found that eating a low FODMAP, mostly plant-based diet has allowed me to continue to live and love life to the fullest.  Although moderation isn’t something I do well, I’m 100% devoted to giving my body pure, wholesome, quality food. Nutritious and delicious, all the time.  Hungry Hungry Hippie is a way for me to share my daily dealings with food, fitness, and everything in between.

Fit Mama Eats

I counsel and teach about 100 people every week, which is rewarding hard work. My greatest hope is to make a difference in people’s lives and motivate them to live strong and be healthy no matter what life’s challenges are. My work isn’t all roses as I often connect with discouraged and very ill people and sometimes there is only so much help one can offer. But if I’ve convinced someone to take one positive step forward that forever changes their path, I’m satisfied.

I don’t live to eat but I cook and eat to live vibrantly. FitMamaEats offers my two cents on Boston-area restaurants, new food products, easy healthful recipes, and general health trends. You may also see product and book reviews related to food and fitness or a write-up about a health-related business that I strongly believe in.

Girl Get Strong

My name is Melanie (aka Crazy Legs) and I have been friends with Sian (GoGo Girl) and Susan (Pink Panther) since our eldest children were all in kindergarten together. I hope I’m not dating myself too much here, but it has been a few years and 11 kids later (between the three of us) since we first met! That kindergarten year was the year we each decided it was time to reclaim a bit of “me” time to shred the weight and get in shape (and perhaps it was also an escape from the craziness of mommy life!).

Broccoli Cupcake

I began blogging in 2009 to share our family’s journey to overcome a host of health issues including anxiety, allergies, eczema and chronic upper respiratory infections. By changing our lifestyle, we’ve improved our health and overall quality of life, but the journey is far from over and we’d love for you to join us.
Since launching Broccoli Cupcake, I’ve worked with leading brands including Seventh Generation, Applegate, Nintendo and Vanderbilt Children’s Hospital. I’m a former healthy living expert for FOX 17 Tennessee Mornings and have been a freelance writer for outlets ranging from Yoga Journal to SavvySource.com.

These are just some of the blogs I featured back in 2009, I have many more that are still going strong, and I will feature more of them in upcoming Fantastic Health & Wellness Blogs Friday.

Now here are a few I just happened to come across this week…

The Happiness Project

In just 21 days, you really can take steps to make your life happier—without spending a lot of time, energy, or money.  I’ve created four premium 21 Day Happiness Projects for you to follow, if you want to tackle one of these common happiness challenges.

Sodium Girl

Faced with kidney failure and a handful of other medical complications, I decided that nothing would stop me from having a full life and a full belly.  I discovered that a well controlled, salt-free, low-sodium diet was key to staying healthy and active. But it took time and years of experimentation to achieve the delicate balance of eating well while maintaining a busy schedule and a budget.  With a few years of salt-free cooking, eating, and living under my belt, I started this blog to give others a jump start in their own journey.

Healthy Food For Living

I am a 30 year old living outside of Boston with my wonderful husband, beautiful baby daughter, playful dog, and cuddly cat.  I have degrees in both psychology and guidance counseling, and have worked in a variety of school settings.  I strive to find a balance between the two basic food philosophies of “eat to live” and “live to eat“.  I believe that food should be (and is!) one of the great pleasures of leading a healthy lifestyle.

Marc and Angel Hack Life  –Practical Tips for Productive Living

Marc and his Angel both share a great passion for inspiring others to live to their fullest potential, and they honestly feel best when they are inspiring others to be their best. They started their blog with the goal of inspiring as many people as possible, and they work passionately every day to fulfill this goal through the thoughts and ideas they share online.

oh she glows – vegan recipe blog

I’m Angela. Welcome to Oh She Glows – an award-winning vegan recipe blog featuring over 400 healthy recipes! For the past 5 years, I’ve shared wholesome, energizing recipes that I eat on a day to day basis as well as oodles of drool-worthy photographs. My goal is to inspire others to embrace more plant-based foods in their diet without feeling deprived. Get ready to glow!

So, there you have it, my first list of Fantastic Health & Wellness blogs.  Come back every Friday to see more health & wellness blogs that I think are pretty fantastic.  

If you have a health & wellness blog that you would like to have featured here — please leave your link in comments, and I will check it out. 

Posted in blogging, BlogHer, family, health, Health & Wellness, healthy living, life, self help, women, women's health, women's issues, writing | Tagged: , , , , | Comments Off on Best Health & Wellness Blogs

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.

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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

Ovarian Cancer Awareness

Posted by Catherine Morgan on October 7, 2008

September is Ovarian Cancer Awareness Month.  So, I thought I would start this post with something I wrote about ovarian cancer, over a year ago.  The Sad Reality of Ovarian Cancer.  Why It’s Important To Know The Early Symptoms

One of my saddest cases working as a nurse was on the oncology unit. I had a young woman as my patient (she was in her late twenties, only a few years older than I was at the time), and she had been diagnosed with end stage ovarian cancer. I had been working on the oncology unit for over a year, and many times patients came to my unit in the last few weeks or days of their lives, mostly so they could be given large doses of pain medication to keep them comfortable. Everyone knew these patients were coming in not to be cured, but to die. It was always hard and always sad, but this time the woman dying was so young.

Unlike many of my other patients, I would never get to know this woman. She would only live another few days, and during that time she would be mostly unconscious from all the medications. But even so, I will never forget her. What I remember most was the sadness that surrounded her, her family standing and sitting around the bed, just waiting for her suffering to finally be over. Among all of the darkness and grief, a little girl (maybe two or three years old) was happily playing and skipping in and out of her mother’s room, blissfully unaware. Every time I saw the little girl I thought how painful it must have been for her mother to know she would be dying and leaving her beautiful baby girl. How sad she must have been knowing she would miss all the important moments of her daughter’s life. And how sad it was going to be for that little girl, growing up without her mother, never getting to know her. How could something so unfair be happening to this family? It seemed unfathomable to me, but I was watching it happen with my own eyes, I couldn’t deny it. That was almost twenty years ago, but I remember it as if it were yesterday.

I didn’t know it then, but only a few years later I would come eerily close to being in a similar situation as that young woman. And it was the thought of not being there for my children that was the hardest thing to deal with. The thought of not being able to see my babies grow up (my son was 3, my daughter just 4 months), of not being able to be their mother, not being there for their birthdays, their graduations, and their weddings, not being there to protect them from the world…Those were the thoughts that haunted me, even more than any fear I might have had of dying.

I would need to have surgery quickly and have the tumor removed, only then would I find out if the cancer had spread. Even though I was referred to the best oncologist in the area, I knew the outcome wasn’t good if it had spread. I don’t think anyone (unless you have personally been through it) can understand the horror of being put under anesthesia, knowing that when you wake up you might be told you are dying.

The last thing I remember just before I was put under, was my doctor telling me that because I was so young he would try to save my uterus and one ovary. I told him I was blessed to have two beautiful children, and that the only thing that mattered to me was being able to be a mom to my children. I pleaded with him not to take any chances, if there was even a remote chance it had spread, to please take everything and not leave anything behind. At this point, I was crying, and I grabbed the doctor’s arm before he turned away to let the anesthesiologist finish putting me under…and I said; “Promise me, promise me you won’t leave anything behind.” I don’t remember what he said…I just remember waking up in the recovery room. I remember calling out to everyone who walked by, “good or bad, good or bad, good or bad?” I said it over and over, but none of the nurses would tell me anything. Moments later my doctor was again standing over me, and he told me that he was able to get it all, and that I was going to be okay. I asked him if he was sure, and he said he was sure. I would be one of the lucky 19% of patients diagnosed early enough to survive, but even more importantly, I would get to be a mother to my children.

There will be 22,430 new cases of ovarian cancer in the United States this year, and 15,280 women will die. Maybe awareness of these few early warning signs will help raise the percent of women who can be diagnosed early, and be successfully treated.

I want to add something today, that I didn’t mention when I wrote this original post…

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Posted in health, Health & Wellness, healthy living, life, medical, women, women's health, women's issues | Tagged: , | 2 Comments »

If You Want To Attract Love, Be A Loving Person

Posted by Catherine Morgan on February 8, 2007

Romantic
picture by © suzy1951

If You Want To Attract Love, Be A Loving Person — by Catherine Morgan

Did you ever notice that angry people tend to attract other angry people? That greedy people, enjoy the company of other greedy people? Just like we choose to associate with people in our lives that have similar interests as we do, we are also unconsciously choosing people that are putting out that same emotional “frequency” as we do.

So, who cares? Well, you should. That is; if you are interested in “attracting” people into your life that are kind, caring, and loving, and not angry, bitter, and hateful.

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Posted in awareness, daily life, forgiveness, friends, life, love, women's issues | 11 Comments »

The One Thing We Need To Start Doing When We Go To Get Our Yearly Mammogram.

Posted by Catherine Morgan on January 22, 2007

THE ONE THING WE NEED TO START DOING WHEN WE GO TO GET OUR YEARLY MAMMOGRAM. — by Catherine Morgan

We all already know we need to get our yearly mammograms. None of us “want” to get it, but we get it anyway because we all know how important early detection is in breast cancer. And, for you women not going that should be: Bad girl! You go and get your mammogram, if the rest of us have to do it, so should you.

I’m NOT going to get into all the reasons we (women of course) need to get a mammogram, that horse has been beaten to death a long time ago. I want to talk about something that we need to do when we get our mammogram, something that the doctors and technicians don’t tell us to do. I’m warning you now, this is going to be hard for most of you.

Let me start off by telling you that I had my mammogram today. It was what they call a “diagnostic” mammogram, as opposed to the normal yearly “routine” mammogram. You get a “diagnostic” mammogram when they have found something that doesn’t appear “normal”, also when you are diagnosed with breast cancer, or following-up after a surgery or biopsy for breast cancer. I know “cancer” is a scary word. But, we need to get over it. We all know people who have had, or in my case, who have died from cancer….It’s not a four letter word that we can’t talk about. We actually do need to talk about it. So, to get back to my story; which is also NOT about cancer.

I was sitting in the waiting room…..Did you ever get in an elevator with four or five other people and feel uncomfortable by the total silence? Well that is kind of what it is like in most mammogram waiting rooms, only you are there for much longer than the standard elevator trip. This was my forth visit to this particular waiting room, in a year. Each time between two and eight other women are sitting there in various stages of the process of getting a mammogram. Some fully dressed with forms to give to the technician, some waiting in their little hospital gowns for the technician to give them their mammogram, and some waiting for the doctor to say it is o.k. to leave or that they need more films. It’s an eclectic group to say the least, and for some reason we all sit in silence. Why is that? We may not have anything in common besides getting a mammogram that particular day, but we are all women….Why don’t we talk to each-other?

The last time I was in this waiting room, I was feeling really stressed and scared. I would have loved it if even just one of the women would have talked to me. Not about the mammogram really, just about anything at all, just to pass the time. This time when I went in, I had no intention of breaking the “code of silence”. But, I had a cough, and I wanted the people in this somewhat small area, to know that I wasn’t sick that it was just my asthma acting up. You know how it is now-a-days, we don’t want to be too close to anyone who might be “contagious”, in this case especially if you might be in the room where someone could be getting treatment for cancer already and their immune system may be compromised. So, I did it. I spoke. I told the four or five women in the waiting room the reason I was coughing. Essentially, breaking the ice.

A few moments later I noticed the women across from me had a very pretty pair of shoes on. So, I just came right out and told her that I thought so. Then the women with nice shoes and I began to talk, and before you knew it all of the people in the waiting room were making “small-talk” with one and other. For the next hour or so people were coming and going, and all were being engaged in some sort of communication with each-other. I even found out the proper way to cook Mahi Mahi, and I had been wanting to know that for some time (really). Anyway, we talked, we cried (no, not really), we had our boobs squished (yup), and passed the time in a more interesting and less uncomfortable way than usual.

That brings me to THE ONE THING WE NEED TO START DOING WHEN WE GO TO GET OUR YEARLY MAMMOGRAM. Start talking to each-other, get to know the woman sitting next to you in the waiting room, even if it is just for a few minutes. It will make the time pass more quickly, and maybe reduce yours’ or anothers’ stress about being their in the first place.

So, just try it. Let me know how it works out by posting a comment. Spread the word that it is now o.k. to talk in the waiting room. If you are really daring….Try talking to someone in the elevator too!

Posted in Coaching, women's issues | 1 Comment »

 
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