HealthyLife Articles

Category: Healthylife® Weigh

  • 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

  • Add Fruits And Vegetables To Your Current Foods

    Healthylife® Weigh

    Part 2

    Tortilla with grilled chicken fillet, peppers, tomato, and lettuce.

    Try to include a fruit or vegetable with most snacks and all meals. Here are a few ideas to get you started.

    Add to Foods You Already Eat:

    *  Add an extra cup (or two!) of chopped veggies into your favorite omelet, soup, casserole, or whole grain pasta or brown rice dish.

    *  Add slices of cucumber, peppers, or onions to a sandwich.

    *  Add veggies as a filling in a burrito or quesadilla. Top a pizza with veggies.

    *  Shred carrots, zucchini, or an apple into muffins or other baked goods. Search for recipes that include crushed pineapple, avocado, and other produce as baking ingredients. Many fruits and vegetables can be used to replace some of the saturated fat and sugar in a recipe.

    *  Blend greens into a smoothie. Remove the stems first. If juicing, use the whole vegetable or fruit when possible. Juices are “sometimes” foods, as they don’t contain as much fiber or nutrients as the whole fruit or vegetable. The whole vegetable or fruit is more filling due to the fiber content and how much longer it takes to chew versus drink.

    © American Institute for Preventive Medicine

  • Befriend Healthy Fats

    Healthylife® Weigh

    Part 2

    Bottles of olive oil.

    Fats and oils do not have a separate section on MyPlate. Many foods that are sources of healthy fats are part of other groups. For example, nuts and seeds are part of the protein group. Avocados are part of the vegetable group.

    Fat has 9 calories per gram, making it a concentrated form of energy. Fat has more than twice the calories per gram that protein and carbohydrates have. That means there is a lot of energy (calories) in just one spoonful! It is important to select fats that are giving you the most nutritional value for those calories.

    Fats:

    *  Provide energy, especially long-term energy

    *  Transport fat-soluble vitamins (A, D, E, and K)

    *  Help the body make hormones

    *  Help you feel satisfied and full longer

    *  Make up cell structures in body tissues

    *  Cushion vital organs

    *  Support healthy skin and hair

    Chooseplant-based sources of fat most often. Healthy choices are nuts, seeds, nut and seed butters, canola oil, olives, olive oil, and avocado. These foods contain more unsaturated fats (monounsaturated and polyunsaturated fats). Salmon is also a good source of healthy omega-3 fats. While some research suggests that coconut and coconut oil contain a healthy form of saturated fat, there is still much debate in the scientific community about any health benefits.

    Even with healthy fats… Appropriate serving sizes for these foods are small. A small amount will help you feel full and provide many nutrients!

    Limitanimal sources of fat (red meat, processed meats, butter, whole-milk dairy). These foods contain more saturated fat. Saturated fat raises low-density lipoprotein (LDL) (“bad” cholesterol). This increases the risk for heart disease, especially when combined with a higher sugar diet.

    Avoidtransfats in any amount.Transfats are made when manufacturers add hydrogen to vegetable oil. This process gives foods a longer shelf life and adds flavor.Transfats raise your LDL cholesterol and lower your high-density lipoprotein (HDL) (“good” cholesterol). Eatingtransfats increases your risk of developing heart disease, stroke, and type 2 diabetes. Avoid products that contain “hydrogenated oils” or “partially hydrogenated oils.” These ingredients are not considered safe by the U.S. Food and Drug Administration (FDA).

    © American Institute for Preventive Medicine

  • Dairy 2

    Healthylife® Weigh

    Menus & Recipes

    Dairy products.

    The dairy group includes milk and foods made from milk, including yogurt, cheese, ricotta cheese, and cottage cheese. Milk alternatives  (e.g., soy milk) are included if they are fortified with calcium, one of the key nutrients found in dairy.

    Chart showing dairy sources and ideas.

    If you don’t tolerate dairy or choose not to consume it:

    *  Try smaller servings of dairy or non-milk sources of dairy, such as yogurt.

    * Take lactose enzyme tablets or drops to help digest the lactose in milk.

    * Choose non-dairy foods for calcium, such as calcium-fortified juices, tofu and other fortified soy products, or leafy greens.

    © American Institute for Preventive Medicine

  • Feeling Full

    Healthylife® Weigh

    Part 6

    Man feeling full.

    Learn to better evaluate your fullness. It can take twenty minutes to start feeling physically full.

    1. Be satisfied in other ways. Enjoy the taste of food, the people you are with, or the place you are eating.

    2. Express gratitude for your food. This includes who prepared the food (it may be you!) and where it comes from.

    3. Drink a glass of water throughout the meal. This will help with digestion and feeling full.

    4. Make half your plate vegetables. It will take longer to eat these nutrient-dense foods.

    5. Keep consistent “food rules” like sitting at the table and drinking a glass of water with each meal or snack. This can be a built in “speed bump” for overeating. If you don’t want to sit at the table or drink water, you may not be physically hungry and emotional hunger is your trigger.

    6. When tracking your intake, also track your hunger-fullness using the scale to the right. Try to eat in the gray area (range 4-7). Avoid being too hungry or too full.

    The Hunger-Fullness Scale

    0: Empty

    1: Ravenous

    2: Over-hungry

    3: Hunger pangs

    4: Hunger awakens

    5: Neutral

    6: Just satisfied

    7: Completely satisfied

    8: Full

    9: Stuffed

    10: Sick

    7. Slow down. If you can, try to increase the time it takes you to finish your meal by 50%. If you currently finish dinner in 10 minutes, set a timer to stretch the meal out by 5 minutes-or longer!

    © American Institute for Preventive Medicine

  • How Do You View Your Body?

    Healthylife® Weigh

    Part 5

    Young smiling man eating on diet.

    Body Ownership, Healthy Body Image

    *  My body is beautiful to me.

    *  My feelings about my body are not influenced by society’s concept of an ideal body shape.

    *  I know that the significant others in my life will always find me attractive.

    *  I nourish my body so it has the strength and energy to achieve my physical goals.

    *  I pay attention to my body and my appearance because it is important to me, but it only occupies a small part of my day.

    Body Pre-Occupied/ Distorted Body Image

    *  I spend a significant time in front of the mirror viewing my body.

    *  I spend a significant time comparing my body to others.

    *  I’d be more attractive if I was thinner, more muscular, etc.

    *  I have considered changing or have changed my body through surgery so that I can accept myself.

    *  I wish I could change the way I look.

    Body Hate/ Disassociation

    *  I often feel separated and distant from my body, as if it belongs to someone else.

    *  I hate my body and I often isolate myself from others.

    *  I don’t see anything positive or even neutral about my body shape and size.

    *  I don’t believe others when they tell me I look OK.

    *  I hate the way I look in the mirror.

    Move toward viewing your body in a healthy way. Use the healthy body image statements in the left column as affirmations. Repeat these to yourself. Make changing your attitude a goal.

    © American Institute for Preventive Medicine

  • Limit Alcohol

    Healthylife® Weigh

    Part 3

    Glass of wine for 2 at dinner.

    Alcoholic beverages provide calories with little or no nutrients. Alcohol can damage your heart, liver, brain, and other body systems. It can cause high blood pressure and increases your risk for some cancers. Drinking can also decrease your immunity, making it harder for your body to fight disease.

    Chart showing alcoholic drink, calories per amount.

    Effects of Alcohol on Weight Management

    *  It stimulates the appetite.

    *  It can make it harder to keep track of how much you’ve eaten.

    *  It can cause a drop in blood sugar. This can make you tired and less able to concentrate. It can also cause you to crave something sweet.

    If you drink alcohol, do so wisely.

    *  Don’t drink and drive. Designate a driver who will not be drinking. Volunteer to stay sober.

    *  Drink slowly. You will probably drink less.

    *  Drink alcohol with a meal. Food slows alcohol absorption.

    *  Drink a full glass of water between each alcoholic drink.

    © American Institute for Preventive Medicine

  • Meal Planning Basics

    Healthylife® Weigh

    Part 3

    Family at home eating breakfast in the kitchen.

    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

  • Review And Prepare 4

    Healthylife® Weigh

    Part 4

    Waitress delivering food to table.

    This section looked at ways to create a helpful physical, social, and mental environment. Designing helpful environments can make it easier to change behaviors. Answer these questions:

    *  What changes have you made to your physical environment (e.g., pantry, kitchen countertops, plate size)? How have these changes helped you make healthier choices?

    *  What changes have you made to your social environment (e.g., being assertive, changing social media habits)? How have these changes helped you make healthier choices?

    *  What changes have you made to your mental environment (e.g., banishing black and white thinking, saying nice things to yourself)? How have these changes helped you make healthier choices?

    The next section focuses on physical activity and how to fit it into your daily routine. Start to think about your favorite ways to be active.

    © American Institute for Preventive Medicine

  • Plan Time To Plan Meals

    Healthylife® Weigh

    Part 3

    Notebook with wellness checklist, including diet, fitness and rest.

    Make planning your food part of your weekly routine, like going to work or doing laundry. Planning meals helps you select and eat foods in your MyPlate plan, as well as save time and money.

    Having variety is important over time, but it can help to have the same breakfast each day, plan a similar snack, or prepare a dish that covers several meals. You will need time to:

    Look at the Big Picture

    As you get ready to plan your meals, look at the big picture of your wellness goals. Your lifestyle change is about more than just food! Set a non-food goal that will help you take another step toward living a healthy lifestyle. Use this page to pick an idea for the week or write a new idea.

    Make healthy living something you enjoy.

    *  Walk a new trail or part of my neighborhood.

    *  Volunteer at a local food bank to give back and help others eat well.

    *  Find a positive person to follow on social media.

    *  Give a friend or family member a call.

    © American Institute for Preventive Medicine