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Archive for the ‘weight loss’ Category

Are You An Emotional Eater?

Posted by Catherine Morgan on April 27, 2009

Understanding why we overeat is an important step on the road to making healthy food choices.  And for many of us, our unhealthy emotions are contributing to our unhealthy eating.

It’s called being an emotional eater.  Are you one of them?  I can admit…I am. I think if we are being honest with ourselves, we all do this to some degree. And in small doses, emotional eating isn’t so bad. But many of us have gone way beyond minor emotional eating. Many of us are using food to avoid dealing with our true feelings…and not only doesn’t it work, but it also compounds are troubles with feelings of guilt and anger toward ourselves.

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Posted in about me, BlogHer, blood pressure, body image, chronic illness, cooking, depression, dieting, food, happiness, Health, heart disease, life, lifestyle, love, nutrition, personal, self-help, thoughts, weight loss, Women, women blogging, women's health, women's issues | Tagged: , , , , , , , | Leave a Comment »

Healthy Fast Food? Help…I’m Addicted To The Angry Whopper!

Posted by Catherine Morgan on April 23, 2009

Is there a such thing as “healthy” fast food?

I think if you work hard at it, it is possible to eat healthy at some fast food restaurants.  But to do this you also have to find the willpower to see those giant pictures of burgers and fries all around, and still choose to buy the less attractive healthy item.  It’s not always easy, and recently it’s become a real problem for me.

After doing well at making healthy food choices and even losing weight, a few weeks ago I fell off the wagon.  It’s so bad that I am actually afraid to get on the scale to see the extent of the damage.  The crazy thing is, I’m not a fast food junkie (or at least I never was), but something called an Angry Whopper is turning me into a total addict.   Seriously, I feel totally out of control.  The worst part is, it was just a whim that I even tried this stupid thing in the first place, and every day since I have been wishing I could turn back time and replay that decision.

angry-whopper

I really need to get a handle on this, and even though I know it is sooooo bad for me to eat these things, something is just not clicking.  Ironically, it was about two years ago that I developed a similar problem with a Natcho Cheese Chalupa at Taco Bell.  I think the turning point for me with the Chalupa was when I actually looked up the nutritional value (or lack there of).

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Posted in about me, BlogHer, blood pressure, body image, chronic illness, dieting, food, Health, heart disease, life, lifestyle, my life, nutrition, thoughts, weight loss, Women, women's health, women's issues | Tagged: , , , , , | 3 Comments »

Dr. Oz on Oprah: Calorie Restriction Diets & Extreme Life Extension

Posted by Catherine Morgan on April 4, 2009

Would you like to live to 100 years and beyond? Dr. Oz and other medical experts believe that a calorie restriction diet can help people to live longer with a higher quality of life. The calorie restriction diet also focuses on consuming calories that provide a high nutritional value, not just low calorie.

Many claim that a Calorie Restriction Diet is the answer to living longer. Personally, I don’t get the whole “extreme life extension” thing – It’s just so the opposite of living in the moment and that’s really not for me. And it’s not just a diet, it’s literally a lifestyle, one that I’m just not that into. But I do admit, there are aspects of this lifestyle that could be helpful to anyone interested in making better food choices and generally living healthier.

Read full post Dr. Oz on Calorie Restriction Diet at catherine-morgan.com

Posted in BlogHer, blood pressure, chronic illness, coaching, current events, dieting, empowerment, family, food, Health, heart disease, inspirational, life, lifestyle, living in the moment, nutrition, opinion, self-help, success, thoughts, weight loss, Women, women's health, women's issues | Tagged: , , , , , , , , , , , | 5 Comments »

Valerie Bertinelli Inspiring Women To Lose Weight At Any Age

Posted by Catherine Morgan on April 3, 2009

Valerie Bertinelli’s Weight Loss:  Inspiring or Controversial?

Last week I watched Valerie Bertinelli and Marie Osmond on the Oprah Winfrey Show talking about their personal weight loss success stories, and I found both stories to be very inspirational.  As most of you already know, I’ve been struggling with my weight for several years now.  And for that reason, I find myself easily able to relate to these two women.  After watching that show I felt more motivated then ever to continue eating healthy and losing weight.  I don’t think I was alone, but as always, there was also a backlash.

READ FULL POST HERE

Posted in about me, BlogHer, blood pressure, body image, chronic illness, coaching, daughters, dieting, empowerment, family, feminism, happiness, Health, heart disease, inspirational, life, lifestyle, my life, news, nutrition, opinion, personal, self-help, success, thoughts, weight loss, Women, women blogging, women's health, women's issues | Tagged: , , , , , , , , , , , , | 5 Comments »

Wrapping Up BlogHer’s 2009 Good Health-A-Thon

Posted by Catherine Morgan on March 24, 2009

Good Health-A-Thon Final Check In

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?

Zandria posted on fitness goals.  Mir had goals for getting healthier with the kids, skeeterbess tackled good health in midlife, and sassymonkey took a couples approach to better health.

Then there was nutrition

Suzanne looked at how nutrition and diet affects relationships, Maria had tips for singles eating healthy, and Melissa covered the importance of families taking the time to eat together.

Let’s not forget how important exercise is to good health…

We had Debra blog about exercise and the middle age woman, Zandria covered getting motivated, Denise addressed couples and exercise, and Mir blogged about exercising with the kids.

I asked if you are getting enough sleep?

Suzanne wondered if sharing a bed with a partner affected sleep, Melanie addressed insomnia, and we also heard from a Midlife Insomniac.

Then we talked about stress reduction and positive affirmations

Denise talked about good stress vs. bad stress, Suzanne about stress and relationships,  and I wondered if the economy was stressing you out.

We also covered bad habits and addictions…

I blogged about addictions like sugar, coffee, and Facebook, Suzanne wanted to know about your partner’s bad habits, Super Jive talked about how our kids are watching our bad habits, and Laurie wondered if we should be trying to break our bad habits.

We talked about yoga and yoga with a partner.

And we just finished up talking about annual checkups

Suzanne covered couples and how to get your partner to go for a checkup, and Melissa blogged about the family checkup.

But that’s not everything.  Here are a few other posts you might have missed…

The Tao of Healthy Living and Weight Loss

Do You Know Your Resting Heart Rate?

Mashing The Internet Potato and Tales of an Internet Potato

Getting Off The Couch

What is Heart Healthy Eating?

Heart Health

Memory Loss

So that’s a quick roundup of BlogHer’s 2009 Good Health A-Thon, you can check out all of the Good Health-A-Thon posts here.  Did you have a favorite topic?  Did you blog about good health?  Are you on your way to better health?  Let us know in comments.

Contributing Editor Catherine Morgan
at Catherine-Morgan.com and Women4Hope

Posted in BlogHer, blood pressure, body image, chronic illness, dieting, empowerment, family, food, Health, heart disease, life, lifestyle, nutrition, parenting, self-help, weight loss, Women, women blogging, women's health, women's issues, yoga | Tagged: , , | Leave a Comment »

Try Yoga For Better Health

Posted by Catherine Morgan on March 19, 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

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Posted in blood pressure, body image, chronic illness, Health, life, self-help, thoughts, weight loss, Women, women's health, women's issues, yoga | Tagged: , , | Leave a Comment »

Cutting Calories Key To Weight Loss

Posted by Catherine Morgan on March 4, 2009

It seems like a no-brainer that the key to weight loss is cutting calories, but many people swear by one diet or another as being best.  It turns out that the most important part of any diet is your ability to reduce your calorie intake.  This news verifies what I have always believed…The best diet is one that is tailored to you personally.  A diet that you can stick to (and possibly enjoy) will make it easier to reduce your calories, and have the most benefits.

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Posted in BlogHer, dieting, food, Health, heart disease, life, news, nutrition, self-help, success, weight loss, Women, women's health, women's issues, YouTube | Tagged: , , , , , | 1 Comment »

Are Parents To Blame For Childhood Obesity? Take Poll.

Posted by Catherine Morgan on February 19, 2009

Who is to blame for childhood obesity? There certainly seems to be a lot of blame to go around.   What do you think?  Are the parents to blame? Take this poll and let me know…

Katherine Berry from Pajamas Media wrote…

It’s not something we, as parents, like to hear and yet it’s precisely what we need to realize: if our children are fat, the chances are we bear a big load of the blame. Kids aren’t the ones pulling the minivan into the drive-through lane at McDonald’s for dinner between dance lessons and karate practice. Again. They aren’t the ones zipping past the produce aisle and dried beans in favor of high-fat, calorie-dense convenience meals that promise to be ready after five minutes or less in the microwave. They don’t keep files crammed with the take-out menus for nearby restaurants, nor program the phone number of the pizza joint on their cell phones. Parents do.

Miriam Stoppard of Dear Mariam wrote…

If a child is obese at the age of two, there’s no one to blame but the parents.

Traditionally toddlers have the healthiest lifestyles – they naturally run around all the time, burning up calories.
So it’s difficult to imagine what these children’s parents have been doing to let them get so fat. If you’re busy and stressed and feel guilty about not spending enough quality time with your child, you’re probably looking for quick and easy ways to make it up to them.

Is fast-food to blame? Or is it the parent who provides the fast-food to blame?

From Dawn at Belle of the Blog: Fat-Bottomed Girls

If my child doesn’t eat well it’s because I as his mother and provider of nourishment have in some way failed to bring good foods to him or convince him to eat those good foods.

It’s bullshit to say that “…America’s chain restaurants have set parents up to fail.” God that attitude sickens me.

What about those unhealthy school lunches?

From Childhood Obesity: A Threat To Our Public Health

School systems have instituted nutrition and exercise programs with some success. For example, a research group, The Healthier Options for Public Schools, followed 3700 students in a Florida county over 2 years. School districts instituted an intervention program in 4 schools and the results were measured against two schools that did not have a program. The intervention program included dietary changes, increased exercise and nutrition awareness. There were dramatic changes in the kids who had intervention, however, when those students returned from summer vacation, most had reverted back to their old habits.

There is also evidence that the economy plays a roleChildhood Obesity: Why Are More Poor Children Overweight?

What do you think? Take the above poll and let me know what you think about who is to blame for childhood obesity.

Personally, I think there is enough blame to go around, but the best thing to do is focus on ways to solve the problem.

What can parents do to help children make healthier food choices?

Create a healthy and active environment

  • Healthy Choices: Stock the fridge with a lot of healthy food and snacks, such as whole-grain choices, fresh produce and milk. Get rid of the junk food and soda.
  • Behavioral changes help: Serving water or milk at dinner instead of soda, sitting at a table instead of around the T.V., eating dinner at a regular time—these changes are small but can break old habits and make a real difference. Make small decisions to increase the activity in your day.
  • Beware of the TV: studies have shown that TV time directly correlates with snacking. Instead, encourage your child to be active, or work on a project that engages his or her hands so they are less likely to snack.
  • Slow down the consumption: Encourage your child to eat slowly and engage them in discussion during mealtime. Serve them smaller portions, and if they are old enough, don’t cut their food for them.
  • Food as nutrition, not reward: Don’t make food a source of reward or punishment. Allow your child to stop eating when they are no longer hungry and never force them to finish their plate.
  • Engage them in physical activity outside of the home: Enroll your child in a physical activity they might enjoy, such as gymnastics, dance or martial arts. Encourage him to join a school team or play basketball with his friends.
  • Be a good role model: Create a healthy lifestyle, not just a goal for your child’s weight. There are old habits to break and good habits to establish- acting as a role model for your child is the most effective way to help him or her make changes that last.

From Misty Humphrey at Healthy Transitions

Often, I say to my adult children “I wish I knew then what I know now”. Our lives would be very different. I would advise that parents involve their children in the healthy choices. A meal always tastes better when the child is involved in the preparation. Make sure the fruit bowl is always full. Take control as a parent over the media hype. Do not give in. I would also advice parents to start with the elimination of “hydrogenated oils” and “high fructose corn syrup” from any products they purchase. Make sure your child starts their day with a nutritious breakfast that would exclude modern breakfast cereals. We drink green smoothies daily and every child loves a smoothie. Cabbage and spinach are the easiest veggies to mask and this can sustain a child with clearer thinking and brain function. In sharing with your child the importance of healthy choices and the affect on their bodies, we can reverse this preventive epidemic we call obesity.

Helpful Links

Overweight Children – Prevention and Treatment

My Overweight Child

Help For Parents – Overweight Teenagers

Also See:

Eat your vegetables and do your circut workout, kids.

Healthier Kids – Moving Beyond Pizza and Hot Dogs

Introducing Slow Food For Our Children

The value of family dinners and giving children presence.

From Fat Fighter TV News Nugget – Obese kids have middle aged arteries , Children are Copycats and Fast food near schools mean fatter kids.

Big Fat Deal – Poor, Obese Children Not Eating Enough

Contributing Editor Catherine Morgan

at Catherine-Morgan.com and Women4Hope

Posted in BlogHer, body image, children, chronic illness, dieting, family, food, Health, kids, life, motherhood, nutrition, opinion, parenting, poll, school, teens, weight loss, Women, women's health, women's issues | Tagged: , , , , , , , , , | 2 Comments »

Even A Small Amount Of Exercise Is Better Than Being A Couch Potato

Posted by Catherine Morgan on February 12, 2009

Become A Recovering Couch Potato With Just 7 Minutes Of Exercise A Week

Even A Small Amount Of Exercise Is Better Than Being A Couch Potato

A new study finds that as little as seven minutes of exercise a week is beneficial to your health.  This is my kind of news. I’ve always thought that you either had to be totally committed to fitness or be a couch potato.  But it turns out that good health can boil down to making healthy food choices and committing to just one minute a day of rigorous exercise.   Even if you spend all day online, making time to exercise for one minute is more than possible.   So you can be fit even without jeopardizing your couch potato or internet potato status.

From Science Blog

Scientists at Heriot-Watt University have found that short, intensive periods of exercise – involving as little as seven minutes per week – can significantly reduce the chances of contracting diabetes.

Professor James Timmons, who led the study, said, “It is clear that cardiovascular disease and type two diabetes are major health issues for western society. The risk of developing these diseases is substantially reduced through regular physical activity. But many people simply don’t have the time or inclination to follow government guidelines. What we have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks. The improvements in metabolism we measured are known to be critical for reducing your chance of getting diabetes and cardiovascular disease in the future.”

Here is some of what other women bloggers are saying about making time for fitness.

Does This Blog Make Us Look Fat has a list of excuses for not exercising…

1. Can’t find a sports bra. (Creates a hazard to one and all.)

2. Two showers a day is 1.5 more than I have time for. (Plus all the blow drying.)

3. My ankle/neck/gums hurt. (Pain is my body telling my head, Really? You’re trying to do a situp? Is that wise?)

4. Eating a box of Captain Crunch and or Apple Jacks until the roof of my mouth is shredded is a workout.

5. I don’t want to get intimidatingly buff. I want you to feel welcomed. Hello, I’m fluffy.

6. It’s winter. (I can’t go outside.)

7. It’s spring. (I gave it up for Lent.)

8. It’s summer. (Hot. Might die.)

9. It’s autumn. (Pil-whatees = hard, XL sweatshirt = easy)

10. Huffing and puffing when climbing the stairs with laundry in my jello arms is how I know I’m almost alive.

11. I don’t have workout clothes. I’ve got businessy clothes and pajamas. (yoga pants = nap)

12. My IPod is acting weird.

From Elizabeth Quin – No Time For Exercise

If you say you can’t find time to exercise, you aren’t alone. Even Olympic athletes struggle with finding enough time to train for sports, often waking up early for pre-dawn training sessions. Balancing workouts with work, family and social commitments can be challenging and can result inconsistent or skipped workouts.

Contributing Editor Mir Kamin talks about Motivating kids to exercise

The non-movie reality, though, is that we are still a nation fighting an obesity epidemic, and that’s due not just to our poor eating habits. As a society, we are too sedentary. And that’s true of our children, too. “Go play!” often means get out the video games or watch TV, now, rather than running and jumping and other physical activities.

Kim from Weight Loss Diet Secrets

All around you, people are waking up to the fact that some type of daily exercise is important. Still, you can’t seem to get up the motivation to settle into an exercise routine. Before you reach for that box of doughnuts and turn on the television, here are five tips that may help to motivate you to get up and get moving today.

Tip # 1 – You’ll Live Longer People who get at least some exercise often live more years than persons who are essentially sedentary.

From Workout Mommy – A Single Mom’s View on Fitness

It is time for another installment of “One Fit Mommy”! As I surf around the blogosphere, I come across fit moms (and dads too!) who inspire me to fitness. From there, I hunt them down and force them to tell me their secrets, which I then share with you! There are no excuses with these parents, just support on how we can ALL find time for fitness!

This week’s mommy is Alison, who blogs over here. She is a busy single mom who makes fitness a priority. If you live with a significant other and claim that you have “no time to exercise”, then I encourage you to think again. Single parents have very little, if any, time to themselves and if they can find the time to exercise, then we can certainly find time as well.

Do you find it hard to make time for fitness?  Could you spare seven minutes a week if it meant better health and a longer life?  Let me know in comments.

Also See:

Couch Potato No More

Start A Heart Healthy Workout

Contributing Editor Catherine Morgan

at Catherine-Morgan.com

Posted in BlogHer, blood pressure, children, chronic illness, dieting, Health, heart disease, life, lifestyle, nutrition, self-help, weight loss, Women, women's health, women's issues | Tagged: , , , , | 1 Comment »

Is It Possible To Love Yourself Healthy?

Posted by Catherine Morgan on February 1, 2009

Do You Hate or Love Your Body?  Is It Possible To Love Yourself Healthy?

A long time ago I read a book called Love Yourself Thin.  The idea of the book was that if you love and appreciate your body, choosing to feed it healthy foods would come naturally.  It also emphasized the importance of loving our bodies just the way they are…even suggesting you stand naked in front of a mirror and replace negative self talk with positive self talk.  Even though I never tried that, it did make me notice how many times in one day I was passing my reflection and telling myself I was fat or ugly (more than I could count).

So the idea of loving ourselves healthy isn’t a new concept.  But it is something that most of us are neglecting to practice.

When we choose to eat healthy out of love for our bodies, we are able to let go of the negative aspects of weight and appearances.  We no longer have to hate our bodies into going on starvation diets.  Instead, we can love our bodies into making healthy food choices.

The first step in loving yourself healthy is to STOP JUDGING YOURSELF and your appearance.  If you can’t say something nice about yourself…Don’t say anything at all. This is a great opportunity to recognize your negative self talk and begin to practice positive affirmations.  Check out this website where you can randomly pick a wisdom card by Louise Hay.

The next step is to start treating your body like you love it (even if you don’t).  Try making food choices that reflect your desire to fuel your body with nourishing and healthy foods.

Leslie Karen Lobell – Learning To Love Yourself

One way to learn to love yourself is to act as if you already do (i.e., “Fake it till you make it”). An important way to love yourself is to nourish and care for your body: eat healthy foods and exercise regularly.

Healthy Eating Tips from Love Your Body Love Yourself at Women’s Healthcare Empowerment Now

  • Make stir-fry using a little chicken, some veggies, some seasoning all in one pan; and you have a healthy meal.
  • Carry nuts, fruit, string cheese (part skim mozzarella), low-fat yogurt, or hard-boiled eggs with you for healthy snacks.
  • If other people in the house eat junk food, put it all in one cabinet and start eating less of it.
  • Make a healthy grocery list and don’t buy the junk (chips, etc.).
  • Avoid foods with the word “hydrogenated” on the label, or look for foods that say “no trans fats”.
  • Avoid deep fat fried foods like french fries.
  • Eat throughout the day. If you don’t eat much all day you are more likely to binge at night.
  • Eat something with a lot of fiber, like a salad, before your meal; it will make you feel less hungry.
  • If you find you frequently eat for emotional comfort, think of other things you could substitute, like a warm bath, or your favorite music.
  • You can be a good example for your children and teach them to eat healthy foods along with you. This may change their lives for the better now, and help them be more likely to eat healthfully as adults.

Love and Health Go Hand in Hand

If we really and truly care for ourselves, we would take good care of these bodies that are taking us through life.This minor revelation helped me change my negative thoughts about myself as I was writing. I realized that I usually do love myself enough to eat healthy foods which contribute to my being exceptionally healthy most of the time.

Suzanne Reizman – Would The American Economy Collapse If Women Stopped Hating Their Natural Appearance?

How many companies rely on us feeling crappy about our bodies to sell more product? If we all loved our bodies the way they are, douche companies wouldn’t be the only ones going out of business–the diet, health & beauty, pharmaceutical, and cosmetic surgery industries would suffer as well!

Think of the money we could save if we loved ourselves and accepted our bodies in their natural state.

LoveYourBody.org

Thick thighs. Narrow hips. Thick lips. Thin ones. Big nose, small boobs. Flat butt, fat butt. Dark skin, light skin. You got what ya got. Can you find the courage to love it all…right now?

So…Do you see a connection between how you feel about your body and how you treat your body?    Do you love your body or hate it?

If you hate it, are you willing to try loving it for a little while?

Do you catch yourself saying judgmental and negative things to yourself all day?  Do you think you could stop?

Also See:

Contributing Editor Catherine Morgan
at Catherine-Morgan.com and  Women4Hope

Posted in BlogHer, blood pressure, body image, books, chronic illness, dieting, empowerment, family, food, happiness, Health, heart disease, inspirational, life, lifestyle, motherhood, my life, nutrition, self-help, success, weight loss, Women, women's health | Tagged: , , , , , , , , , , , , | 2 Comments »

Change Your Thoughts, Change Your Life: Tao of Good Health & Weight Loss

Posted by Catherine Morgan on January 15, 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.

This verse is interesting in how it relates to healthy eating and weight loss.  It’s telling us to eat, but to stop when we’re full.  Eat until your hunger is satisfied, and no more.  That’s pretty good advice, I wonder how many of us actually follow it?

It also tells us that we should seek joy and pleasure in the activities we are doing.  In order to do this, we need to slow down and enjoy our lives (and our meals).

Here is a way you can begin to practice this idea during your next meal.  Enjoy each bite of your meal.  After a couple of bites take a moment to reflect on how you are feeling and determine if you are full.  Once your hunger is satisfied, stop eating.

Verse 63Living Without Difficulties Take on difficulties while they are still easy.

This verse can relate to how most of us see weight loss as being difficult or a struggle.  It encourages us to see the simplicity in the things we perceive to be hard.  You can do this by taking one day at a time, or one meal at a time, or one moment at a time.  Break down your biggest challenges into smaller, more manageable ones.

It also reminds us to tackle problems in our life before they become big problems.  In my case, it would have been better to begin eating healthy when I was only 10-20 pounds overweight.  Rather than waiting until I was 40+ pounds overweight and my blood pressure was so high that I required medication.

You can practice this idea by taking time to recognize whether your weight or eating habits are suffering because you fear the problem is too difficult to address.  If this is the case, believe in your ability to tackle the problem one day (or one meal) at a time…It need not be difficult.

Verse 71Living Without SicknessOnly when we are sick of our sickness shall we cease to be sick.

As someone who suffers with chronic illness, the notion of healing ourselves implies that we make a choice to be sick or to be well.  And I just don’t believe that.  But this verse isn’t about blame.  It’s about being aware.  Basically, our symptoms are our body’s way of talking to us, and we need to take the time to listen.

Could fatigue be a message to slow down and get more rest?  Could high blood pressure be a message to make healthier food choices and lose some weight?  Could a headache be a message that we are allowing stress and worry to steal moments of our life that we can never get back?

Possibly.

Each symptom may mean something different to each person.  The goal is simply awareness.

I think with chronic illness, it’s also about how we “perceive” it.  We may need to accept our illness, while still listening to our symptoms and striving to be the healthiest version of ourselves that we can be.  Remember that we are not our body, so we can stop seeing ourselves as our illness.

Practice this idea by taking some time to listen to what your symptoms may be trying to tell you.

So…What do you think?  Could the Tao help you find your way to better health?  Can changing your thoughts change your life? Let me know in comments.

Also See:

From The Goddess’s Daily Groove: Gratitude List

From My Life Coach Tara: The Tao of Inner Peace

Power of Focused Attention

Posted in awareness, chronic fatigue syndrome, chronic illness, dieting, empowerment, faith, food, happiness, Health, inspirational, life, lifestyle, my life, nutrition, self-help, spiritual, success, thoughts, weight loss, Women, women's health | Tagged: , , , , , , , , | Leave a Comment »

Nutrtion Tips – You Are What You Eat

Posted by Catherine Morgan on January 12, 2009

Nutrition Tips:  You Are What You Eat

What does good nutrition mean to you?  Do you still consider sugar one of the four food groups?  Is eating healthy one of your goals for 2009?

Here are some easy nutrition tips to keep in mind for good health…

1.  Eat more vegetables – the recommended amount of vegetables is 2 1/2 cups each day.

2.  Read nutrition labels before you buy.

3. Reduce or eliminate processed sugar (like soda).  Try to limit your total sugar intake to less than 48 grams each day.

4.  Avoid fatty foods (like chips and ice cream).  Try to limit your fat intake to less than 50 grams each day.

5.  Limit sodium intake to less than 2400 milligrams each day.

6.  Try to get at least 45 grams of protein each day.

7.  Drink plenty of water.  Here is a hydration calculator that will tell you the amount that is recommended for you.

8.  Increase your intake of superfoods (like walnuts, flaxseed, salmon, pomegranate and green tea)

Have you made a new year’s resolution to make more healthy food choices?  Join us for the 2009 Good Health-A-Thon.

Also See:

From 61 Days To Better Health:

Contributing Editor Catherine Morgan
at Catherine-Morgan, Capessa Health, Women4Hope

Posted in cooking, dieting, food, Health, life, news, nutrition, self-help, weight loss, Women, women's health, women's issues | Tagged: , , , , , , , , , , , | 1 Comment »

I Lost 29 Pounds, 15 More To Go…My Personal Diet and Exercise Plans For The New Year.

Posted by Catherine Morgan on January 8, 2009

Last year around this time I came to the realization that I was at my highest weight ever.  I knew I was overweight, but when I checked my BMI I was shocked to realize that I had actually tipped into the “obese” category.  My BMI was 30.8 and anything over 30 is considered obese. It was at that moment that I decided I needed to make a drastic lifestyle change.  But hardcore dieting really isn’t my thing, so I started a “pre-diet” to ease myself into weight loss.

By the end of the year, my healthy eating had paid off, and I had lost 29 pounds [insert happy dance here].  Anyway, it took almost a year, but my BMI is down to 25.7 (overweight is considered to be between 25 and 29.9).  So I’m still a few pounds away from being considered “normal weight”, but I’m more determined than ever to get there.

If I lose 15-20 more pounds, that will put me smack in the middle of what’s considered to be a normal and healthy weight (a BMI between 18.5 and 24.9).  So that’s my goal for the new year, and it’s time for me to start a real diet.  But what diet?  There are so many.

I decided to try using a Health Tracker that I found online.  Each day I can record my weight along with the food (calories) I eat, and keep track of every aspect of my diet.  I also decided that I would take advantage of the sales on pre-packaged diet meals that we always see right after the holidays.  I ended up getting Lean Cuisines for 50% off, and paid between $1.45 and $1.85 per meal.  This is working great for me because it’s easy to keep track of calories, quick to prepare when I’m hungry, and I have a lot of choices so I don’t feel deprived.  I’m also still using Isagenix supplements and shakes for added nutrition.

Since January 1st I’ve lost 3.5 pounds, and I’m now less than one pound away from not being overweight – woohoo.

I also found a great deal on a Bally Total Fitness – Core Sculpting System that was on a clearance table a few days after Christmas…Now I just have to watch the DVD and figure out how to use it.

So that’s my plan, and I’m sticking to it. Do you have a plan for healthy living in 2009?  Let me know in comments, or at the 2009 Good Health-A-Thon.

Contributing Editor Catherine Morgan
at Catherine-Morgan, Capessa Health, Women4Hope

Posted in body image, dieting, empowerment, food, happiness, Health, inspirational, life, my life, nutrition, personal, self-help, weight loss, Women, women's health, women's issues | Tagged: , , , , , , , , , | 4 Comments »

New Year’s Resolutions and Goal Setting Success

Posted by Catherine Morgan on January 7, 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.

Monica Olivas from Run, Eat, Repeat writes about a popular method for setting goals called SMART…

Specific – Check that your 2009 resolutions/goals are clear and understandable to someone else in 1 or 2 sentences.

Measurable – Have a way to verify your success. This will make achieving the goal much more satisfying if you can measure how far you’ve come to hitting it.

Attainable – Make sure that it is a goal you can really accomplish based on your current ability/situation/time/resources.

Realistic – Don’t just pick the biggest mountain to climb just to see how far you can get. You are trying to improve some aspect of your life and you deserve a self pat on the back for it. Make sure your goal is challenging, but not impossible. This has 2 benefits – 1. Achieving your goal and 2. Feeling good about your accomplishment.

Time Sensitive – Give yourself a specific time frame in which to check on this goal and another date when you want it complete.

These are all important and tangible ideas for goal setting, but I think there is one thing missing.

The intangible.

We need to be able to envision ourselves already succeeding in our goals.  This is less about being realistic, and more about visualization and manifestation.  It’s about believing in ourselves, and believing that anything is possible.

A great example would be Vision Boards – Contributing Editor Debra Roby wrote about them the other day…

Vision boards, on the other hand, seem like an adaptable method of planning the future.

Anne-Marie Faiola, blogging as the Soap Queen describes how her mastermind group has been using vision boards to plan their years:

1. Write your goals down
2. Look for visual representations of your goals in magazines or online
3. Make a collage with the visual representations
4. Put this in a frequently viewed area
5. Extra: put your written goals in the middle, so that the visuals are flowing outward from the actual original ideas.

This is also known as Creative Visualization

Shakti Gawain, author of “Creative Visualization”, suggests the following:

A treasure map is an actual, physical picture of your desired reality. It is valuable because it forms an especially clear, sharp image which can then attract and focus energy into your goal. It works along the same lines as a blueprint for a building.
You can make a treasure map by drawing or painting it, or by making a collage using pictures and words cut from magazines, books or cards, photographs, drawings, and so on. Don’t worry if you’re not artistically accomplished. Simple, childlike treasure maps are just as effective as great works of art!
Basically the treasure map should show you in your ideal scene, with your goal fully realized.

I have said before that creative visualization appeals to me…that by imaging a possible future we create the psychic room inside us for it to arrive. So I am going to think of mine as not just a treasure map, but a prayer. I want to claim what I want, and ask God to help me get whatever is on there into my life (I’ll add a disclaimer at the bottom….”Either this or something better, for the greatest good of all concerned”.)

When it comes to creating goals, I think it’s best to be some combination of realistic and visionary.  Most importantly, it’s about finding what works best for you.

cross-posted at BlogHer’s Good Health-A-Thon

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Do You Have A Weight Loss Resolution? Buy Frozen Diet Entrees Now While They Are On Sale.

Posted by Catherine Morgan on January 2, 2009

shrimp-entree

Have you made a weight loss resolution for the new year?  If so, now is a great time to stock up on those frozen diet entrees from your grocery store.

Whether you live alone or with your family, it’s difficult to adjust your eating habits when you want to lose some weight.  But, it’s a lot easier if you can plan your meals ahead of time.  A great way to get started is with portion and calorie controlled frozen meals.  This way, if you still need to cook dinner for the family, you don’t have to spend a lot more time making something healthy for yourself.  And even though that would probably be your best option, it might not be realistic to think it’s something you’ll be able to do during the hardest and most critical time of your diet (the beginning).

In order to be successful on a new diet, you need to do two things right off the bat…

1.  Get rid of ALL the food temptations in your home.

That doesn’t mean your whole family has to “suffer” through your diet with you.  Get rid of all the foods that are tempting to you, and leave unhealthy foods that aren’t tempting to you.

Does your family love ice-cream, but it’s a huge weakness for you?  Get them together and decide on a flavor (or flavors) that you don’t really care for.  This way, your kids are happy that they have their ice-cream, and you don’t feel tempted to indulge.  Do the same with cookies, cereal, candy, and any of the other “junk” foods that you normally keep in your pantry.

2.  Stock up on the healthy foods you CAN have on your diet.

The worst thing you can do to sabotage a good diet, is to not have enough healthy foods in your house.  When you get those hunger pangs between meals, you absolutely need to have plenty of healthy (and quick) choices available.

This is where those frozen diet entrees come in handy, and this is the time of year when they all go on sale.  Not just 25% off either.  Most grocery stores are having buy one get one free and 50% off during these next few weeks after the holidays.  These manufacturers understand that losing weight is a huge new year’s resolution, and they want you to buy their products.  So if you can, save money by stocking up on them now.  Yesterday, I was able to get a bunch of Lean Cuisine frozen dinners for less than $2.00 each. For that price, I can have a healthy lunch and dinner for less than $4.00 a day.  That’s less than the cost of one meal at a fast food place.

Personally, I find these portion controlled meals a little small, and not very filling.  But a great way to compensate that drawback is by adding fresh (try cleaned/pre-cut) or frozen vegetable.  They only add a few more calories, and you can mix them right in with your frozen dinner to give them a bit more flavor.

So, get rid of the funk food and stock up on the healthy food.

Good luck, and let me know how you make out in comments.

Here are more posts on dieting and weight loss that you might find helpful…

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3 Easy Steps to Emotionally Prepare yourself for Weight Loss

Posted by Catherine Morgan on October 17, 2008

3 STEPS TO GET STARTED ON YOUR DIET

When you’re ready to start a diet, knowing how much weight you want to lose, and what foods to avoid, is important.  But, even more important, is preparing yourself emotionally for your diet.  Most of us gain weight because of emotional eating, and when we try to diet, those emotions don’t go away.  So, how do you prepare yourself  “emotionally” for weight loss?  Here are 3 tips that might help.

For the record, I really don’t like the word “dieting”, it sounds too much like the word “depriving,” and it feels too much like it too.  So, when I say dieting, I really mean, eating healthy for your body. I don’t believe in fad or radical diet plans.  Eat healthy and avoid junk food, that’s the best diet around.

That said…Here are the 3 STEPS TO GET STARTED ON YOUR DIET:

STEP 1 — YOUR GOALS

Take some time to think about your goals.

The night before you want to begin your diet, go to bed a few minutes early. Get comfortable and let go of any thoughts running through your head. Then close your eyes and start thinking about the foods you are going to eat the next day (healthy foods), and think about the foods you are not going to eat (unhealthy foods). Think about your goal weight, how you will look, how you will feel. Do this for about five minutes or so. That’s not too hard?

STEP 2 — YOUR FEELINGS

Take some time to think about how you will feel when you reach your goals.

After a few minutes of step 1, begin to think about how you will feel after a week of eating healthy and being on your way to your goal weight. You want to have a clear picture in your mind how you will feel when you are successful. The more you think about how your success will make you feel the better.

Since our thoughts are directly related to how we feel, and how we feel is directly related to our eating habits…You can see why it is so important to focus on what you are thinking at this critical point of your diet plan. For more on this check out the post – How changing your belief system can change your life

STEP 3 — PRETENDING

Telling yourself you are already successful. Pretend. This is also known as, faking it, till you make it.

Next, after another few minutes, just add into your thoughts the idea that you are already at that place. That you are already successful. That it has been a week, and you are feeling great. It has been a week and now looking back you can see it wasn’t as hard as you thought it would be. You feel proud of yourself, and feel confident that you will be able to continue your healthy eating habits for at least another week. Even though you will know that you haven’t actually been on your diet for a week yet, believe it or not…Your thoughts will translate into feelings, and your feelings will help you create a sense of success.

The biggest stumbling block with a diet, is getting past those first few days. Getting motivated to start a diet is easy, staying motivated is the problem. I found that the best way to stay motivated is to get over the proverbial “hump” – those first few days on your diet. The days that if you can’t get passed, are the sole reason 99% of us will just give up, and consider ourselves a failure at our diet, before we even have a chance to get stared. That is what STEP 3 is all about, pretend you are already over the hump.

Now you are all ready to start your diet. When you wake up in the morning, know you have already been successful, now you just have to continue your success by continuing to eat healthy. It’s easy now, because you know you can do it. Keep yourself motivated with your feelings of accomplishment. Take one day at a time. And each night reflect on your success. Most of all. If you falter, it is not a failure…Just begin at step one, and get back on the wagon as soon as possible.

“Every Though We This Is Creating Our Future.” — Louise L. Hay

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Top 3 Tips For Eating Healthy

Posted by Catherine Morgan on October 10, 2008

I am now also at Capessa Health and Fitness.

I hope you will check out my post…

Top 3 Tips For Eating Healthy.

Posted in coaching, family, food, Health, life, nutrition, self-help, weight loss, Women, women's health, women's issues | Tagged: , , , , , , | Leave a Comment »

Dieting & Weight-Loss: I have a love/hate relationship with my scale.

Posted by Catherine Morgan on May 31, 2008

I HAVE A LOVE/HATE RELATIONSHIP WITH MY SCALE — by Catherine Morgan (cross-posted at BlogHer)

About eight weeks ago I posted about how I started a pre-diet. I was trying to get reacquainted with the taste of healthy foods, and wean myself off of sugar. As far as that goes, I feel like I’m doing pretty well, I’ve even lost some weight. At the time of the post I had lost about six pounds, and since then I have lost another six. I’m now down 12 pounds from my heaviest weight ever (not counting when I was pregnant), I know because that’s what my scale says. If it wasn’t for my scale I wouldn’t believe I’ve lost any weight at all, so for that reason, I love my scale. However, I also hate that the number is still so high. And, I hate that even after losing 12 pounds, I still have almost 30 to go.

But, it’s always a better idea to focus on the positive, so that’s what I’ll try to do.

First, I have finally gotten over the sugar hump, and I’m not craving sugar the way I used to. I even made my world famous chocolate brownie cake with my daughter, and wasn’t tempted to eat any of it. That’s a pretty big deal for me. I’ve also stopped eating junk food, and I’ve stopped eating late at night (for the most part). Another thing I do, is always keep several bags of vegetables, and microwavable diet entrees in my freezer, for when I need a quick meal.

My daughter has been a great help by not asking me to buy cookies and ice-cream when we go shopping. It’s amazing how much easier it is to avoid eating junk, when it’s not in the house. Instead of ice-cream with chocolate sauce, she is now happy to get no sugar added ice-pops, and low-fat granola bars. We also had the opportunity to try something new. Skinny Cow sent us two boxes of Skinny Dippers, and they are very yummy (and only 80 calories). We both love mint chocolate chip ice-cream, so the mint Skinny Dippers were are favorite.

So, that’s what I’ve been up to for the last several weeks. I’m not putting a lot of pressure on myself, and I’m not starving myself. I guess what I’m doing could be called a diet, but I’m sticking with calling it a pre-diet for now. Once I hit a plateau, and I’m not continuing to lose weight, I’ll kick it up a notch and go on an actual diet. For now, this is working for me, so why mess with it?

Have you been trying to lose some weight? How much do you want to lose? Have you been having any luck? What kind of things have been working for you? Are you calling it a diet?

Other bloggers dieting

Read the rest of this entry »

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Get Motivated To Stick To Your Diet With SkinnySongs

Posted by Catherine Morgan on March 29, 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

Posted in BlogHer, body image, dieting, food, Health, life, music, self-help, weight loss, Women | 1 Comment »

Top Three Tips For Eating Healthy

Posted by Catherine Morgan on March 15, 2008

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Top Three Tips For Eating Healthy — by Catherine Morgan (cross-posted at Qvisory)

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.

#1 Increase your water intake. It’s amazing how easy it is to get busy with our work day, and totally forget that we haven’t had a glass of water all day. More than likely, even if you drink water, you are not drinking enough. Here is a great Hydration Calculator from About.com, that can help you pinpoint just how much water you should be drinking.

Hydration Challenge: If you already drink enough water, then take healthy hydration to it’s next level. Stop drinking soda (even diet soda is bad for you). I know that may sound radical to many people who are soda junkies, but aside from drinking pure fructose syrup, soda is just about the worse thing you can drink. Sorry about that. So, if you only drink soda occasionally, stop cold turkey right now. If you drink several cans of soda a day, then start cutting back gradually.

#2 Cut back on cookies, candy, and ice-cream. We need sugar for good health, but not the kind of sugar that is in these yummy dessert treats. And this type of sugar really is addicting…the more you eat it, the more you want it. Even if your preferred dessert has no fat, it is still fattening, and that is because unused sugar in our bodies turns to fat. I know it’s a bummer, but it’s true.

So, how do we cut back on desserts when they are soooo yummy? Try starting a list (nothing fancy), and write down what and when you eat one of these sugar filled treats. Now go back to your list…Is there any way you could consider replacing one of those items with a healthier sweet treat? Make one change at a time, with your goal being, to eventually change to healthy sweets altogether.

High Fructose Challenge: If you already turn your nose up to cookies, and candy (good for you), now take it to the next level. Make a conscious effort to monitor your intake of sugar and high fructose syrup, by always checking labels. You would be surprised how much of this stuff is sneaking into our diets. For example, you may think eating canned or jarred fruit is good for you, but many (for reasons I can not understand, considering fruit is naturally sweet), add tons of sugar and fructose. Always check and try to get only fruit without added sugar. Other items that seem healthy but you should check the ingredients before you buy are…cereal, yogurt, and all packaged treats that claim to be low in fat and/or calories.

#3 Cut back on high fat snacks and fast food. Use the same method I have mentioned above for sugar, and do the same thing with your high fat intake. Figure out what you are eating, and then gradually make changes. Just noticing what areas you could make changes in, will make it easier for you to find ways to eliminate or reduce the amount of fatty foods you ingest.

High Fat Challenge: If you already eat very little high fat junk foods, then try taking it to the next level. As with sugar, fat is sneaking into foods in greater numbers than you may realize. Try to make it a habit to check labels and compare. Make choices that have zero trans-fat (as this is the fat that is the worst for you), and lower in fat.

So, there you have it. Don’t be overwhelmed. Just make a commitment to yourself that you will be aware of what you are putting into your body, and gradually make changes. Once you have been successful with one change make another, and so on, and so on. Before you know it, you will be eating healthy. As you make these changes, you will also begin to notice that you feel better and have more energy, making it easier for you to continue replacing unhealthy foods for healthy ones.

I hope I’ve given you something to think about. 🙂

Posted in coaching, dieting, family, food, Health, heart disease, life, lifestyle, opinion, self-help, weight loss, Women, women's health | 4 Comments »