Healthylife® Weigh
Menus & Recipes
Print this page or download the “Print on Demand” to map your meal plan.
© American Institute for Preventive Medicine
Author: AIPM
-
Massage
Healthylife® Weigh
Part 5
Massage can be a form of recovery for your muscles. Massage, especially deep compression massage, can help relax tight muscles and knots that have formed between muscle layers. This can help with normal blood flow, keep your muscles flexible, and reduce pain.
A professional massage therapist or a friend can assist you with massage. Or, you can give yourself a massage.
Self-Massage
Use a foam roller, tennis ball, Thera Cane®, or muscle roller stick. These items are fairly inexpensive and can be purchased from major retailers and sporting goods stores. Or, using your fingers is free! Apply pressure to specific parts of your body. Go slowly. If you purchase a self-massage tool, follow package instructions.
© American Institute for Preventive Medicine
-
Master Food Prep
Healthylife® Weigh
Part 3
Food preparation does not need to take a lot of time. The more you prepare food, the better you will get at being efficient in the kitchen!
1. Make double batches of dinner meals. Freeze individual portions in airtight containers. Label with the date and what it is.
2. Buy pre-cut vegetables, either fresh or frozen.
3. Keep a supply of foods on hand that can be stored for weeks or months, such as brown rice, quinoa, whole grain pasta, frozen and canned vegetables, beans, tuna, oils, and spices.
4. Cut up fruits and vegetables and store them in individual bags or containers for easy, grab-and-go snacks. Dry anything you have washed by laying it on a towel. This will help prevent mold.
5. Freeze berries or sliced and peeled bananas. They can be easily added to smoothies or pancakes.
Tips for Nibbling Cooks
Be aware of how much you eat while cooking. A taste here and there can help you check for flavor, such as when seasoning a soup. Too many nibbles can add up to a lot of extra eating in your diet.
* Have a small snack before you start cooking, like a piece of fruit or raw veggies and hummus.
* Chew sugar-free gum with xylitol, which does not cause tooth decay.
* Brush and floss your teeth before you cook.
* Sip water every time you are tempted to snack on the meal you are preparing.
* Sit down when you eat. Use utensils for all items you eat.
© American Institute for Preventive Medicine
-
10 Action Steps To Help Prevent Cancer
Cancer
1. Don’t smoke, chew, or dip tobacco.
2. Each day, eat two to five servings of fruits and two to eight servings of vegetables. Make sure to have dark-green and orange vegetables and beans and lentils.
3. Choose whole-grain breads, cereals, and pastas over white, refined breads, rice, and pastas.
4. Protect yourself from the sun’s ultraviolet (UV) light. Use sunscreen with a sun protection factor (SPF) of 15 or higher.
5. Don’t fake bake. Sun lamps and tanning beds and booths emit cancer-causing rays.
6. Have X-rays only when necessary.
7. Do regular physical activity and control your weight. Limit sitting activities.
8. Limit red meat. Strictly limit meats and fish that are smoked or preserved in salt, such as bacon, bologna, sausage, and hot dogs.
9. Avoid exposure to asbestos, dioxins, pesticides, herbicides, and other cancer causing agents. Read product labels for warnings. If you work with these chemicals, follow your work safety guidelines.
10. Have no more than two alcoholic drinks a day if you are a man; no more than one drink a day if you are a woman or older than age 65 years.
© American Institute for Preventive Medicine
-
10 Action Steps To Prevent The Spread Of Cold & Flu Viruses
Respiratory conditions
1. Get your yearly flu vaccine! Stay up to date with COVID-19 booster shots.
2. Wash your hands often. Do this for 15 to 20 seconds each time. Keep them away from your mouth, nose, and eyes. Use an alcohol-based hand sanitizer when you can’t wash hands.
3. When you can’t use soap and water, use alcohol-based hand wipes or gel sanitizers. Carry one in your pocket, purse, lunch bag, and car.
4. Cover coughs and sneezes. Use a tissue. Throw the tissue away after you use it. Or cough or sneeze into your sleeve.
5. Clean and disinfect door handles, railings, light switches, remote controls, and other objects that easily collect germs.
6. Wash and dry your hands well or use a hand sanitizer after using public restrooms, ATM keypads, shopping carts, escalator railings, elevator buttons, and gas pumps.
7. Use a disinfecting wipe to clean your office phone, computer keyboard, mouse, and desk once a day. Disinfect objects touched by others, too, such as copy machines and door handles.
8. Try to avoid contact with sick people. Try not to touch their things when they have a cold or the flu. Consider wearing a face mask when you are around them.
9. If you get sick, stay home. Limit contact with others to keep from passing germs to them. Consider using a face mask.
10. Refrain from asking for an antibiotic to treat a cold or the flu. Infections caused by bacteria, not viruses, are treated with antibiotics. Using them for viruses is the main cause of antibiotic resistance.
© American Institute for Preventive Medicine
-
10 Action Steps To Lower Heart Disease Risk
Heart & Circulation Problems
1. No ifs ands or butts about it − quit using tobacco.
2. Do not allow tobacco use in your home. Avoid secondhand smoke.
3. Get your blood pressure checked at every office visit, at least every two years, or as often as advised. Ask if you should have it checked in both arms. A difference of 10 or more points in the top (systolic) numbers is linked with increased risks for some heart and blood vessel diseases.
4. Do aerobic exercises to strengthen your heart. Walk briskly, swim, or bicycle. Aim for at least 150 minutes of physical activity and two strength-training sessions a week.
5. Lose weight. As little as a seven percent weight loss can lower your heart disease risk.
6. Follow the DASH Eating Plan fromnhlbi.nih.gov/education/dash-eating-plan. Omit trans fats. (These are hydrogenated oils.)
7. Ask your doctor if you need to be screened for diabetes. If you have diabetes, follow your treatment plan.
8. Tell your doctor if and why you do not take your medications to control your blood pressure, blood sugar, and blood cholesterol.
9. Learn to control anger. Manage stress by doing relaxation therapies and talking with someone you trust..
10.Get quality sleep. Aim for 7-9 hours a night.
© American Institute for Preventive Medicine
-
Covid-19 Booster Shots
Respiratory conditions
Booster shots are recommended for everyone who has received a COVID-19 vaccine, if they are 12 years and older.
All three of the COVID-19 (COVID) vaccines approved for use in the U.S. prevent COVID and reduce risk of severe disease, hospitalization, and death. However, Pfizer-BioNTech or Moderna (m-RNA vaccines), are preferred for better protection. Johnson & Johnson’s Janssen vaccine is recommended in some situations. Vaccination is the best way to protect yourself and reduce the spread of the virus. This includes helping to prevent new variants of the virus from emerging.
Studies now show vaccine protection against the virus and the ability to prevent COVID infection likely decrease over time, especially if variants of the virus emerge. That’s why getting a booster shot after your original vaccination series is now recommended for everyone 12 years and older. These booster shots are the same as the current COVID vaccines.
What are the risks to getting a booster shot?
CDC reports that the risks of getting a booster are like getting the second shot or the single-dose shot of vaccine. Most common side effects were mild to moderate and included headache, fatigue, and pain at the injection site. Serious side effects are rare but may occur.
Which Booster Shot Should I Get?
If You Received Pfizer-BioNTech or Moderna:
* Persons 12 years and older should get a booster. Only the Pfizer-BioNTech vaccine is recommended for those aged 12-17 years.
* Get a Pfizer-BioNTech or Moderna vaccine booster at least 5 months after completing your first series of these COVID vaccinations.
If You Received Johnson & Johnson’s Janssen:
* Adults 18 years and older should get a booster.
* Get a booster at least 2 months after completing your primary COVID Johnson & Johnson’s Janssen vaccination.
* Pfizer-BioNTech or Moderna vaccine boosters are preferred in most situations.*
* Ask your doctor if a Johnson & Johnson/Janssen vaccine booster is recommended for you.
© American Institute for Preventive Medicine
-
Meal And Snack Ideas
Healthylife® Weigh
Part 3
Below are ideas for basic meals and snacks. Use these ideas to start building your meal plan.
Meal Idea: Pasta or Rice Dinner
Choose ingredients from the chart below. This recipe makes four servings.
Directions:
1. Cook pasta or rice according to package directions and drain.
2. Cook protein choice as needed.
3. Cook veggies by steaming, grilling, roasting, sautéing, or adding to boiling pasta water in the last few minutes of cooking.
4. In a large pot, heat sauce over medium heat. If using spices, add them now. Add protein and veggies to heat through. Toss with hot cooked pasta or rice and serve.
For a casserole, follow the directions above. Then, pour into a 9 x 13-inch baking pan and bake for 40-60 minutes until the top is golden brown.
Meal Idea: Salad
Choose ingredients from the chart below. This salad recipe serves one person.
Directions:
Toss ingredients together when ready to eat. Or, prepare a salad ahead of time in a container, keeping very moist ingredients (like tomatoes and dressing) separate. When you are ready to eat, toss and empty onto a plate or in a large bowl.
Salad Dressing
Salad dressing can be a healthy choice for your salad. Use healthy, unsaturated fats in salad dressing to:
* Help you feel full and more satisfied.
* Help your body get the benefits of other vitamins in your salad, like fat-soluble vitamins A, D, E, and K.
* Add flavor. Dressings are a great place for herbs, spices, and other powerful flavors to make your salad POP!
* Help you eat vegetables that you don’t like plain.
Tips for Selecting a Dressing at a Restaurant:
* Ask for oil-based dressings, such as olive oil and balsamic vinegar.
* Ask for dressing on the side. Toss your salad with half the dressing provided and put the rest to the side. Most restaurants offer much more dressing than you need for your salad.
* If you are worried you may use too much dressing, ask for a half-size salad or order another vegetable as a side dish.
* On bottled dressings, look for ones made without added sugars.
Make Your Own Salad Dressing
Use 1-2 Tbsp. of the dressing on your salad. Store leftovers in a sealed jar.
* Oil and vinegar dressing: 3 Tbsp. olive oil, 2 Tbsp. red wine vinegar, 1/8 tsp. salt (a dash), ¼ tsp. black pepper. Serving size: 1 Tbsp.
* Honey mustard dressing: 6 Tbsp. mustard, ½ Tbsp. fresh lemon juice or cider vinegar, 1½ Tbsp. honey, 1 tsp. olive or canola oil, 1/8 tsp. salt (a dash), ¼ tsp. black pepper. Serving size: 2 Tbsp.
* Citrus dressing: 2 Tbsp. lime, lemon, or orange juice; 3-4 Tbsp. canola or olive oil, 1/8 tsp. salt (a dash), ¼ tsp. black pepper. Serving size: 1 Tbsp.
* Creamy low-fat ranch dressing: 1 (6-ounce) container plain nonfat or low-fat yogurt, 1/3 cup low-fat mayonnaise, 2 Tbsp. white vinegar, 1 Tbsp. dried dill, ¼ tsp. garlic powder, 1/8 tsp. salt (a dash). Serving size: 2 Tbsp.
Meal Ideas: Stir-Fry
Choose ingredients from the chart below. This recipe makes four servings.
Peanut Sauce:In a small bowl, stir together ¼ cup peanut butter, 1/3 cup water, ¼ cup low-sodium soy sauce, 2 Tbsp. cider vinegar, and 4 tsp. sugar.
Directions
1. Cook grains. Follow package directions and set aside.
2. If using meat: In a large skillet over medium heat, cook meat or poultry in 1 tablespoon canola or olive oil. Set aside.
3. Add veggies to skillet, starting with harder veggies (these take longer to cook). Cook to desired softness. Add flavoring (garlic, ginger, or green onions). If adding tofu, peas, or edamame, add that now.
4. Add sauce and cook for 1-2 more minutes. Stir in cooked meat.
5. Serve over cooked grains.
Meal Ideas: Soup
Choose ingredients from the chart below. This recipe makes four servings.
Directions
1. If using meat: Heat 1 Tbsp. of canola or olive oil in a soup pot. Add meat and cook for 5 minutes. If not using meat, skip this step.
2. Add chosen vegetables and sauté for 5 minutes. If using frozen vegetables, thaw in the microwave first.
3. Add liquid and beans or lentils (if using) and bring to a boil. Once boiling, reduce heat and simmer for 25-30 minutes. Stir occasionally.
4. Add grains and seasonings. Cook for an additional 5 minutes.
Snack Ideas: Trail Mix
Choose ingredients from the chart below. This recipe makes four servings.
© American Institute for Preventive Medicine
-
Meal Planning Basics
Healthylife® Weigh
Part 3
This online guide uses the terms breakfast, lunch, dinner, and snacks.
* Breakfast: The first time you eat upon waking
* Lunch: 3-4 hours later
* Dinner: 4-5 hours later
* Snacks: Small meals between breakfast, lunch, and dinner. These are optional, but snacks may help you manage hunger.
Your work schedule, culture, travel, dietary restrictions, or preferences may mean you have a different meal schedule. Label each meal or snack in a way that makes sense to you.
Goals for all meals and snacks:
* Get enough energy and nutrients.
* Choose foods from the main food groups.
* Meet, but try not to go over, your daily goals for all food groups.
* Avoid spikes or drops in blood sugar that can trigger overeating, sugar cravings, mood swings, and tiredness.
* Include tasty foods.
* Build time management into the meal plan.
Do I have to eat breakfast?
Breakfast is an important meal that you shouldn’t skip. Eating breakfast:
* Gives your body energy after a long break in eating.
* Kick-starts your metabolism and helps you burn energy during the day.
* May help with memory, concentration, and focus.
* May lower your risk for heart disease, type 2 diabetes, and obesity.
You don’t have to eat typical breakfast foods to get the benefits of eating breakfast. Choose foods high in protein and nutrient-dense carbohydrates. Try whole grain pancakes with yogurt and fruit. Or, re-heat leftovers from the night before.
© American Institute for Preventive Medicine
-
Mental Health
Healthylife® Weigh
Part 5
Emotional Health
Exercise releases endorphins and increases levels of serotonin and dopamine in the brain. These brain chemicals help create feelings of happiness and euphoria. You may start to feel these benefits after just a few minutes of moderate exercise. This leads to a quick happiness buzz and an overall mood boost!
Stress Management
Norepinephrine is a chemical that can moderate the brain’s response to stress. Exercise helps to increase that chemical. Exercise can decrease worry and tension. It also enhances the mind’s ability to deal with daily stressors. Managing stress can reduce emotional eating and cravings for sweets and high-fat foods. The calming effect of exercise can last at least four hours after the exercise is over.
View physical activity as a break from your day. Use this time to focus on the present, instead of past or future problems and worries.
Connect to My Values:
Example: Having good emotional health will help me enjoy what I am doing in the moment. Enjoying life’s pleasures, such as the beauty of fall colors, is important to me.
© American Institute for Preventive Medicine