women 4 hope

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Posts Tagged ‘healthy living’

Foods That Increase Your Energy

Posted by Catherine Morgan on April 22, 2010

Are you tired and sluggish all the time?  If so, it could be something you’re eating (or not eating).  Knowing what foods can help keep your energy up might be just what you need to get through your busy day.

Before we talk about what food are best, lets take a quick look at what you should try to avoid

Stay away from “quick-fix” foods that contain a lot of sugar or caffeine (like candy bars, soda, and coffee). Although these may give you a quick spike in your energy level, that energy will rapidly bottom out leaving you feeling even more lethargic.

Energy drinks are particularly bad because of their high levels of caffeine and sugar. Energy drinks may also cause…

  • Nervousness
  • Irritability
  • Insomnia
  • Rapid Heart Rate
  • Increased Blood Pressure

Consuming high levels of salt may also contribute to a sluggish feeling.

Well, those are the things you should avoid, now let’s take a look at the foods with the most benefits.  Try to focus on low-glycemic foods, because they release energy slowly.  The best are foods high in complex carbohydrates and low in fat.

Whole Grains – These are high in fiber (which slow the breakdown and absorption of sugar) and complex carbohydrates, they also contain antioxidants similar to those in fruits and vegetables. In addition to increasing energy, whole grains are believed to reduce the risk of cancer, diabetes, and heart disease. For the most benefit, try to eat 6 or more servings of whole grains per day.

Oatmeal is a whole grain that is also beneficial for its high source of soluble fiber.

Foods high in protein but low in fat will also help keep your energy up…

  • Salmon is high in protein, and is also high in omega-3 fats that can also boost your cardiovascular health.
  • Beans are packed with protein, fiber, vitamins, and minerals.

Best fruits for increasing energy…

  • Bananas
  • Apples
  • Pears
  • Apricots
  • Watermelon
  • Berries

Top vegetable for increasing energy…

  • Spinach
  • Carrots
  • Broccoli
  • Brussel Sprouts
  • Yams

Great energy snacks…

  • Almonds
  • Peanut Butter
  • Soy Nuts
  • Trail Mix

Don’t forget to drink plenty of water.  Not only can dehydration lead to fatigue, but water also helps flush out toxins that can drain your energy.

Eating these high energy foods can have other benefits besides just reducing fatigue.  When you avoid foods that cause fatigue and instead eat healthy high energy foods, you reduce your risk of heart disease, diabetes, and possibly cancer.  Eating these foods can also help you maintain a healthy weight.  And don’t forget that you are the role model for the children in your life, you can teach them by example how to make healthy food choices.

Also See:

Posted in BlogHer, dieting, family, food, Health, life, nutrition, self-help, weight loss, women's health | Tagged: , , , , , | 13 Comments »

Eat Healthy For Life, Not For Weight Loss

Posted by Catherine Morgan on March 5, 2010

Eat Healthy For Life Not Weight Loss

We know that the food we choose to put into our body can have a huge affect on our health and quality of life, but many of us still choose to eat unhealthy foods.  Let’s face it, the unhealthy stuff tastes really good, and we don’t usually have cravings for healthy food.  That’s exactly why obesity is such a large problem for both adults and children in our country…But is dieting the answer?  I don’t think so.  As we all know, dieting can often lead to a roller coaster of weight loss and weight gain, that leaves many weighing more in the long run.

So if dieting isn’t the answer…What is?

Read the rest of this entry »

Posted in body image, chronic illness, dieting, food, Health, life, nutrition, self-help, teens, thoughts, weight loss, Women, women's health | Tagged: , , , , , , | 3 Comments »

Secret To Good Health: Red Wine & Dark Chocolate

Posted by Catherine Morgan on February 14, 2010

By now most of us have heard that there are many health benefits to red wine and dark chocolate.  But what is it about these two (seemingly not so healthy) foods that make them good for us?  And…Is it possible to get too much of a good thing?

In this post we’ll take a look at these two foods and their surprising health benefits.

Let’s start with my personal favorite – dark chocolate.

Today you can buy just about every type of chocolate candy (from M&Ms to Kit-Kats) in dark chocolate.  But, it’s not just any chocolate that’s good for you…It must be dark chocolate with a high percentage (70%) of cocoa, to get more of the health-enhancing antioxidants.

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Posted in chronic illness, dark chocolate, food, Health, heart disease, life, lifestyle, nutrition, Women, women's health | Tagged: , , , , , | 1 Comment »

What is your eating style? Do you follow one of the popular diet plans?

Posted by Catherine Morgan on January 21, 2010

What is your eating style?  Do you follow one of the popular diet plans?

If you’re looking to eat healthy or lose weight in the new year, there are a lot of diet plans out there to choose from.  But how do you know which plan is best for you?  I’m not a fan of fad diets – Even when they work, they are often an unhealthy choice and any weight lost is usually quickly gained back.  But there are diet plans geared towards healthy eating and healthy weight loss.  Maybe you’re already following one.

In this post I thought we could take a look at some of the diet plans that also focus on healthy eating.  Because, in the long run, changing unhealthy eating habits to healthy ones is the only way to lose weight and keep it off.

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Posted in BlogHer, body image, cooking, dieting, food, Health, life, lifestyle, nutrition, weight loss, Women, women blogging, women's health, women's issues | Tagged: , , , , , , , , , , | 1 Comment »

Lose Weight, Boost Immune System, and Increase Energy with Isagenix

Posted by Catherine Morgan on September 24, 2009

I recently posted this on my Living With Chronic Fatigue Syndrome blog, but I thought it would be good here too.

I don’t normally recommend products on my blogs, but as a person suffering with chronic illness I know how important it is to share information that could benefit others. I started using these products about a year ago, in the hope of boosting my immune system, and increasing my energy. I believe it has done both of these things and more, I just feel so much better on the days that I use this product than on the days I don’t.

This product has the potential of benefiting your health in so many ways…And for anyone looking to generate an income, the company also offers a very simple way to do that too.

These products have really increased my quality of life.

It’s by a company called Isagenix. They have many products but I’ve been using three.

The first one is a nutritional shake. They come in Vanilla and Chocolate (and they actually taste good). Even though it is “technically” a meal replacement, I often use it as a supplement between healthy meals.

isagenix-isalean-shake

The shake contains 23 grams of the highest quality New Zealand whey and casein protein from grass-fed cows with no added hormones or antibiotics, as well as filling fiber, calcium and vitamins to support the body’s vital functions.

This perfectly balanced shake also contains Ionic Alfalfa™, our proprietary blend of 70 super-charged minerals, trace minerals and alfalfa juice. Active enzymes in each serving helps maximize the absorption of key nutrients.

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Posted in about me, chronic fatigue syndrome, chronic illness, dieting, food, Health, life, lifestyle, my life, nutrition, personal, self-help, weight loss, Women, women's health, women's issues | Tagged: , , , , , , , , , | 3 Comments »

Catherine’s Top 3 Tips For Healthy Living

Posted by Catherine Morgan on September 20, 2009

appleHere are three easy tips that can help anyone become a healthier version of themselves.

via Catherine’s Top 3 Tips For Healthy Living.

Posted in body image, children, chronic illness, Health, heart disease, kids, life, lifestyle, nutrition, self-help, thoughts, weight loss, Women, women's health | Tagged: , , , , , , | Leave a Comment »

7 Lifestyle Tips For Reducing Blood Pressure

Posted by Catherine Morgan on July 12, 2009

Did you know that one in every three adults has high blood pressure?  Are you one of them?

I had some good news the other day.  It seems that all of my hard work trying to eat healthy and lose weight is finally paying off.  For the first time in years my blood pressure is actually normal.  Yaaay! This is just the kind of validation I was looking for when I began my journey of weight loss and healthy living.

If you have high blood pressure or know someone who does, here are some tips that can help lower blood pressure naturally.

Tip #1 – Lose 10 Pounds

Did you know that most Americans are overweight (66% are overweight or obese)?  It’s true.  It’s also true that losing as little as ten pounds can help reduce high blood pressure.

Read full post 7 Tips For Reducing Blood Pressure at catherine-morgan.com

Posted in awareness, blood pressure, chronic illness, Health, heart disease, life, lifestyle, news, nutrition, self-help, 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 »

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 »

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

Posted in coaching, dieting, empowerment, Health, inspirational, life, nutrition, self-help, success, thoughts, weight loss, Women, women's health | Tagged: , , , , , , , , , , , , , , | 1 Comment »