HealthyLife Articles

Author: AIPM

  • Use Food Labels

    Healthylife® Weigh

    Part 3

    Smiling woman shopping in supermarket and reading food label.

    Information on food labels can help you choose healthy foods and drinks and avoid less healthy options. Some of the healthiest foods, like fruits and vegetables, don’t have a label at all! Practice reading food labels with the foods you have at home or the next time you grocery shop.

    Chart breaking down how to read a food label.

    What seems “normal” as a portion is influenced by what you have eaten in the past, what you see others eat, what you have been served at a restaurant, and what is on a food label. Part of adopting a balanced diet may be creating a new “normal” for yourself that is pleasing, filling, AND the right amount for your body.

    Chart breaking down how to read a food label.

    © American Institute for Preventive Medicine

  • Use Social Media For Support

    Healthylife® Weigh

    Part 4

    People using social media.

    Today’s social world goes beyond the people you see on a daily basis. From Facebook to Twitter, Instagram to Snapchat, social media may be a big part of your life. Perhaps you follow friends, family, sports and entertainment personalities, or online groups and message boards.

    Social media can be a powerful, positive part of your healthy lifestyle change. What you read, see, and hear can affect your mood, knowledge, what you think is normal, and how you feel about yourself. It can also be negative and make it harder for you to reach your goals.

    Positive ways to use social media:

    *  Follow friends, nutritionists, and food bloggers who promote positive, healthy body and mind messages.

    *  Un-follow or block individuals who tend to post negative comments or who engage in arguments on social media.

    *  Share what inspires and motivates you on social media.

    *  Instead of reading or listening to short clips of news, read more investigative and thorough articles that make you think. Use this as food for thought on your next walk or in a discussion.

    *  Explore websites that bring people who share a common interest together. Join an outdoor adventure club or social group on MeetUp! (www.meetup.com).

    *  Support your friends and family who you see working to make changes in their lives, whether in health or another area of life.

    *  Follow friends, bloggers, or magazines that share ideas for meals, snacks, or workouts.

    *  Share what challenges you face and ask for support from friends & family.

    *  Share your goals to improve accountability.

    *  Note how much time you spend on social media sites. Could this time be spent planning a grocery list, going for a quick walk, or getting to bed earlier?

    Follow & Subscribe

    Tune into positive influencers on social media. Subscribe to recipe-packed magazines and blogs. Find new information, colorful ideas, and inspiring people to help you stay motivated and find social support.

    Magazines (and corresponding websites):

    *  Clean Eating (www.cleaneating.com)

    *  Eating Well (www.eatingwell.com)

    *  Cooking Light (www.cookinglight.com)

    *  Vegetarian Times (even if you’re not a vegetarian, this magazine provides great plant-based meal and snack ideas!)(www.vegetariantimes.com)

    *  Experience Life (www.experiencelifemag.com)

    Blogs & Social Media Accounts

    Pinterest (www.pinterest.com) – Think of Pinterest as a picture-book guide to meal plans, recipes, printables, workout ideas, and inspiration. This site offers much more than tips for healthy eating, but here are some search terms to get you started: “clean eating” “healthy recipes” “healthy (food item, like stir fry or quiche)” or “easy workouts.”

    @SproutedKitchen (Twitter, Instagram) andwww.sproutedkitchen.com– Whole foods inspiration and recipes

    @Veggieful (Twitter, Instragam)- Ideas for incorporating more fiber-rich, plant-based foods into your diet

    @Skinnytaste (Twitter, Instagram) andwww.skinnytaste.com– A healthy take on many easy, familiar recipes

    Content and advertising in these publications and websites may or may not reflect the opinion of the American Institute for Preventive Medicine or that of its Medical Review Board.

    Filter Your Social Media

    *  Who or what do I want to start following?

    *  Who or what do I need to stop following?

    *  How can I reduce the time I spend on social media?

    Comparing Yourself to Others

    Avoid physical comparisons with others. You will never look exactly like someone else. Instead, look at the qualities you admire in others.

    *  Who is someone I admire? What values does this person show by their actions? Underline the values you want to have yourself (e.g., sense of adventure).

    *  What actions can I take to start living one of those values?

    © American Institute for Preventive Medicine

  • Use The L.A.D.D.E.R. Technique

    Healthylife® Weigh

    Part 4

    Group of friends enjoying a meal outdoors.

    This is a step-by-step way to become more assertive.

    L – Look at your needs, wants, rights, and feelings about the situation.

    A – Arrange a meeting that is convenient for you and the other person to talk.

    D – Define the problem clearly to the other person.

    D – Describe your feelings using “I messages.” I message statements let you take charge of your feelings.

    E – Express your needs and desires in an assertive manner using a few clear sentences. Be aware of your eye contact, hand gestures, posture, voice, and facial expression.

    R – Reinforce your remarks by saying what positive outcomes will occur for you and the other person.

    Example:

    L – I wish my partner would stop stocking the pantry with a food I tend to over-eat when it is available.

    A – I’ll plan to talk with him or her after dinner tomorrow.

    D – Tell your partner, “When cookies are in the pantry, it is hard for me to have just one. I appreciate the treat, but this makes it harder for me to stick with my goal.”

    D – “I feel I could stick with my goals with your help.”

    E – “Let’s keep cookies off the grocery list. I am starting to enjoy fruit as a sweet treat. Let’s get that instead! Also, a hug would be a wonderful treat from you!”

    R – “This change would help me to reach my goal. As I lose weight, I am able to do more physical activity comfortably. Let’s plan a hike together this weekend!”

    © American Institute for Preventive Medicine

  • Variety Bingo

    Healthylife® Weigh

    Part 2

    Veggie pizza.

    This game is perfect for when you are making a salad, looking for pizza toppings, filling an omelet, or scoping out a buffet for healthy choices. Involve kids by having them identify different shapes, colors, textures, tastes, and experiences with their food.

    Game Rules

    1. Write down the options on pieces of paper and place them in a bowl.

    2. Have someone pull the pieces of paper out one at a time. Have them read out loud what’s on the paper.

    3. Have someone cross off the spaces that are read out loud.

    4. When someone gets an entire row, either across, down or diagonal, yell “Bingo!”

    5. Prepare a meal using the ingredients included in the Bingo! row.

    © American Institute for Preventive Medicine

  • Visit Farmers Markets

    Healthylife® Weigh

    Part 7

    Woman tending stall at a farmers market and selling fresh vegetables.

    Farmers Markets are available year-round in many parts of the country. Some markets go beyond produce to offer meats, cheeses, bread, nuts, seeds, high quality chocolates, and homemade sweets. This may be a good time to treat yourself while helping your local economy!

    *Get to Know Your Growers.Learn more about how and when the food was produced, how to test for ripeness, how to store, and how to prepare your favorite produce-or a new find!

    *Know Your Seasons.Buying seasonally is better for the environment. Produce is at peak flavor and abundance when in-season. This usually makes it less expensive as well. Learn what fruits and vegetables are in season for where you live.

    *Go Early or Go Late.This can help you avoid crowds. You may also find deals at the end of the day.

    *BYOB-Bring Your Own Bag.Most producers will provide small plastic bags, but bringing your own sturdy bag helps the environment and cuts down on costs for the farmer. If you plan to pick up dairy or meat, bring a cooler or plan on taking your purchase directly home to maintain freshness.

    *Small Bills.Some vendors accept credit card and touchless payment, but many still only accept cash, preferably in small bills.

    *Plan a List but Be Spontaneous!Find a recipe or two and write down what you need to get from the market. But don’t pass up a new food because it’s not on your list! Try something new each time you go.

    *Keep It Simple.Start small. Buy fresh produce you plan to use within a week. Keep preparation and any cooking simple to allow the natural flavors to come through.

    © American Institute for Preventive Medicine

  • Weight Loss & Metabolism

    Healthylife® Weigh

    Part 7

    Two women power walking together.

    As you have learned throughout this guide, losing weight can result in many positive changes for your body. One change, however, can make it tougher to maintain weight loss. When you lose weight, the body’s natural reaction is to conserve energy by slowing your metabolism.

    Your metabolism may be slower than before you lost weight.

    *  Your body changes to make it difficult to lose more weight.

    *  Your body changes to make it easier to put on weight.

    Without changing your habits and lifestyle around food and exercise, being overweight can become a chronically relapsing condition. You may feel caught in a cycle of gaining and losing weight repeatedly. This pattern can be very hard on the body and mind.

    You are not doomed to gain weight once you have worked hard to lose it. While a slower metabolism can make it harder, you have built many strengths to make this challenge easier.

    *  Easier to exercise (e.g., less joint pain, improved heart and lung function, more energy)

    *  More muscle tissue (this increases your metabolism)

    *  Enjoy an increased variety of healthy foods

    *  Stronger social support

    *  Kinder view of self and body image

    *  Strengthened values

    © American Institute for Preventive Medicine

  • Weight Management Is A Lifestyle

    Healthylife® Weigh

    Part 1

    White scale with fruit.

    Getting to a healthy weight is not a final stop on the train. Make changes to your environment that make sense for you. Choose foods and activities that you like. If you don’t like kale, put that on a list to try another time. The wonderful thing about weight management is that there are SO many ways to be active and SO many healthy foods to choose from.

    Note: Managing weight won’t fix problems in every area of your life. Happiness won’t come with a number on the scale. Relationships won’t suddenly be easier. Your job stressors won’t go away. However, as you face challenges and make changes to your habits, you may find your self-awareness and self-confidence grows. You CAN accomplish things you want and live a life in line with your inner compass. As you learn how to communicate and manage stress better, you may find it easier to navigate challenges in other areas of your life too.

    If you catch yourself saying, “I’ll be happy when I lose 50 lbs,” kick that idea to the curb. Many benefits of managing weight come with the process!

    Tools and strategies across many lifestyle areas will help make weight management seem like a natural part of your daily life.

    *  Cooking skills

    *  Exercise

    *  Meal planning

    *  Communication skills

    *  Quality sleep

    *  Budgeting

    *  Stress management

    *  Time management

    *  Mindfulness

    *  Building social support

    “Beware of destination addiction: the idea that happiness is in the next place, the next job, or even with the next partner. Until you give up the idea that happiness is somewhere else, it will never be where you are.”  – Robert Holden

    © American Institute for Preventive Medicine

  • What Are You Waiting For?

    Healthylife® Weigh

    Part 5

    Healthy salad, fitness weights, and tape measure.

    “I will start eating healthier foods when my spouse decides to also change.”

    This exact scenanio may not apply to you. However, perhaps you are also putting off making a change. Complete each statement with excuses you catch yourself making.

    *  I will start a daily exercise routine when…

    *  I will start eating breakfast when…

    *  I will meet my daily recommendation for vegetables when…

    *  I will drink enough water every day when…

    Reflect. What did you write after “when” in the prompts above? Does “I” come first? Or, does another person or thing?

    © American Institute for Preventive Medicine

  • What Is My Healthy Weight?

    Healthylife® Weigh

    Part 1

    Person standing on scale, with tape measure in the foreground.

    Ways to Measure Weight

    There are several ways to determine your healthy body weight. While weight is not the only way to determine health, aim to weigh within a healthy range to reduce health risks. Three measures can help determine your weight-related health status:

    1. Body Mass Index (BMI)

    2. Waist Circumference

    3. Risk Factors for Health Problems

    Body Mass Index

    *  Find your height in the left column under “Height.” Move across to find your weight in the row next to your height.

    *  The number at the top of the column where your height and weight meet is your BMI.

    You can also find your BMI using the BMI calculator atwww.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm.

    Waist Circumference

    Excess abdominal fat puts you at greater risk for heart disease, high blood pressure, and type 2 diabetes than excess fat in the hips and thighs. One way to tell if you have excess abdominal fat is to measure your waist circumference.

    1. Stand relaxed with your feet together (avoid pulling in your stomach).

    2. Waist measurement: Place a measuring tape around your waist near your belly button (men) or the smallest part of your waist (women).

    4. Using a calculator, calculate: Waist measurement ÷ Hip measurement =

    Risk Factors for Health Problems

    You may be putting yourself at higher risk if you have a BMI of 30 or greater. If your BMI is between 25 and 29 and you have two or more risk factors listed below, you may also be at risk.

    © American Institute for Preventive Medicine

  • What Values Do You Display?

    Healthylife® Weigh

    Part 1

    Very happy women taking a selfie.

    Imagine you are “sponsored” by your values. These values are displayed on a shirt like a NASCAR® driver has logos painted on a race car. You walk into a store that sells shirts with values written across the front. You try on a shirt that says “Feeling My Best” and stand in front of a mirror. How does it feel to have this value on display for others to see? Does this value fit you? Your values are personal. Don’t pick a value just because you think someone else wants you to be that way.

    Answer the Following Questions:

    *  From the values you identified, which three values are most important to you?

    *  What are you doing now that displays these values?

    *  What do you need to change in order to live these values more often?

    © American Institute for Preventive Medicine