HealthyLife Articles

Category: Healthylife® Weigh

Review And Prepare 3

Healthylife® Weigh

Part 3

This section covered a lot of tips for planning healthy eating. It also covered how to make healthy choices in different environments. Answer the following:

* Name a new idea from this section that you have recently tried or are planning to try soon.

* What do you like about this idea? What would you change?

* What do you feel makes it hard for you to stick with new habits?

The next section will talk about setting yourself up to succeed. Knowing what to eat is important, but training your mind to make healthy choices automatically can help make changes stick.

© American Institute for Preventive Medicine

January 23, 2026
Plan Physical Activity

Healthylife® Weigh

Part 5

* What do you want to do?

* Are you doing this alone? Or, who will you do it with?

* Where and when will you do this?

* What do you need to wear? What do you need to bring?

* Write down your specific goals for this workout. If planning a HIIT or resistance training session, write down each part of your exercise plan. Bring this with you when you exercise.

– Warm-Up:

– Main Activity:

– Cool-Down/Stretching:

© American Institute for Preventive Medicine

January 23, 2026
Relieve The Pressure

Healthylife® Weigh

Part 6

Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season.

Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days into weeks and months as a “holiday season” can pose challenges to your healthy goals. Even during traditional “holiday seasons,” stick with your healthy habits on nearly all days.

Healthy Holiday Strategies:

* Have a healthy snack (fiber-rich carbohydrate + protein & a healthy fat) before going to the event.

* Keep a drink in your hand (choose water most of the time) and sip throughout the event.

* Avoid tables with appetizers and food. Talk with others away from where snacks are served.

* Prioritize exercise. This will help you manage stress and keep your metabolism running hot.

* Focus on people, not food. Visit friends and relatives. Take non-food gifts, such as flowers.

* Modify meals to include less sugar, saturated fat, and sodium.

* Create new traditions that are not planned around food. Do volunteer work or plan a hike/outdoor adventure with friends and family.

* Use stress management tools in this guide.

* Get enough quality sleep.

© American Institute for Preventive Medicine

January 23, 2026
Survey Your Starting Point

Healthylife® Weigh

Part 1

Complete the survey below by tracking it in your journal or using the “Print on Demand”. This survey looks at the “big picture” – your overall goals, current habits, strengths, weaknesses, support system, and other factors that influence behavior. Each question has a purpose. Complete all sections. This is one of many opportunities in this guide for self-discovery and reflection.

Be honest with yourself. If you are working with a coach, answers to these questions may help your coach tailor the program to your needs. If you are using HealthyLife® Weigh on your own, the prompts throughout the guide will help you “coach” yourself!

My Current Habits Survey

Today’s Date:

My Height:

My Current Weight:

Have you been told to lose weight for health reasons?

Which medical conditions that apply to you:

*   Diabetes

*   Prediabetes

*   High blood pressure

*   High cholesterol

*   Heart disease

*   Heart attack

*   Stroke

*   Cancer

*   Chronic back pain

*   Arthritis

*   Asthma

*   Sleep apnea

REMEMBER:The guidelines in HealthyLife® Weigh do not take the place of medical advice. If you are managing a chronic health condition or taking medication, it is important to let your doctor know of any changes you are making to your diet and exercise habits.

Indicate how strongly you agree or disagree with the following statements. If how you feel varies, select how you feel on most days.

* My current weight puts me at higher risk for health problems.

* I know the benefits of a well-balanced diet.

* I know the benefits of making regular physical exercise a part of my daily lifestyle.

* I am confident in my ability to reach my physical activity goals.

* I am confident in my ability to improve my eating habits.

* I eat for emotional reasons (stress, boredom, joy, etc.) several times a week.

* Making changes to my health is a priority for me.

* Choices I make daily affect my health risks in the future.

* I am confident in my ability to improve how I manage stress.

* I have control over the direction my life is taking.

* It is not wise to plan too far ahead because many things turn out to be a matter of luck anyway.

* When I make plans or set goals, I am almost certain that I can make them work and achieve my goals.

Identify the habits you have already adopted, those you are in the process of changing, and those you do not intend to change right now.

* Exercise five times per week for 30 minutes at a moderate intensity.*

* Take the stairs or park a little farther away.

* Eat five servings of fruits & vegetables daily.**

* Choose foods high in fiber (such as whole grains, oatmeal, beans, & lentils).

* Limit added sugars to fewer than 25 grams (6 tsp.) per day.

* Keep healthy food options in my kitchen and limit unhealthy options.

* Choose restaurants that offer healthy menu options.

* Moderate intensity exercise includes brisk walking, active gardening/yard work, or any activity that raises your heart rate.

**A serving of fruits and vegetables equals one small piece of fruit (about the size of a baseball), ½ cup cooked vegetables, or 1 cup of raw vegetables.

Which cooking skills you feel confident doing:

* Cooking on the stove

* Cooking in the microwave

* Cooking in the oven

* Chopping vegetables

* Boiling water

* Opening a can

* Using the toaster

* Using a blender

* Using measuring utensils

* Following a recipe

* Using a food scale

* Using a toaster oven

* Cooking on the grill

* Freezing leftovers

* Modifying a recipe

What cooking skills do you want to learn or improve? This guide gives some tips to prepare foods. For more recipes, tips, and demonstrations, consider taking a cooking class, watch videos online, or watch cooking shows on TV.

What are your favorite ways to prepare food? In this guide, you will learn healthy ways to prepare foods. You don’t have to completely change how you like to prepare food. Often, a small step can make a big difference-and be just as convenient!

© American Institute for Preventive Medicine

January 23, 2026
Weight Management Is A Lifestyle

Healthylife® Weigh

Part 1

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

January 23, 2026
Add A Stress-Busting Food To Your Day

Healthylife® Weigh

Part 6

What you eat may impact your mood. Make sure you are eating a balanced diet with nutrient-dense foods. B vitamins and magnesium can be helpful for managing anxiety and boosting your mood. Avoid foods and drinks high in sugar that can cause mood swings and fatigue.

B Vitamins

B vitamins can stimulate the brain’s production of serotonin. This helps you relax and feel good.

Good Sources of B Vitamins

* Animal products: fish, poultry, meat, eggs, or dairy

* Whole grains, beans and lentils

* Fruits and vegetables, especially leafy greens, papayas, oranges, and cantaloupe

* Fortified breakfast cereals and enriched soy or rice milk

* Nuts, such as almonds, pistachios, and walnuts

Magnesium

Magnesium has a calming effect on the brain. It can help relax muscles, blood vessels, and the gastrointestinal tract. Magnesium can also boost serotonin and reduce mood swings.

Good Sources of Magnesium:

* Dark leafy greens

* Nuts, seeds, and dried fruit

* Beans and lentils

* Whole grains

* Avocados and bananas

* Dark chocolate

* Yogurt

* Fish

© American Institute for Preventive Medicine

January 23, 2026
Be Persistent

Healthylife® Weigh

Part 7

You may be reading this page well before you reach your goal. That’s okay. Understand that weight loss takes time. Continue to build on what you do each day. Remember, it isn’t a single healthy meal or workout that will get you to your goal. It’s also not a single poor choice or skipped workout that will derail you.

* Build trends of healthy choices.

* Know and live your values.

* Treat your thoughts and actions with compassion.

* Don’t settle with just what you know now. Keep learning.

* Create a web of support.

© American Institute for Preventive Medicine

January 23, 2026
Dairy

Healthylife® Weigh

Part 2

The dairy group includes milk and foods made from milk. Dairy provides calcium, vitamin D (milk), healthy fats, and protein. Milk alternatives (such as those made from soy) are included if they are fortified with calcium.

Dairy Alternatives

Many people avoid lactose-containing milk due to an intolerance or preference. Lactose is the sugar in milk that causes digestive problems if you are lactose intolerant. You can obtain many of the nutrients found in milk by eating or drinking lactose-free dairy or fortified dairy alternatives.

Tips for Reducing Problems with Lactose

You may be able to consume dairy by having it a different way.

* Choose smaller servings of dairy at each meal or snack.

* Consume dairy with other foods to slow the digestive process.

* Experiment with different dairy products. You may have problems with milk, but are okay with cultured milk products like yogurt.

* Take lactase enzyme tablets or drops to help you digest the lactose.

Dairy alternatives include soy milk, almond milk, rice milk, cashew milk, oat milk, and coconut milk. These milks and products made with them (like yogurt) count toward your daily needs if they are fortified with calcium.

Calcium

Calcium is needed for strong bones and teeth. It is also needed for your:

* Heart to beat

* Nerves to react

* Blood to clot

* Muscles to flex

* Body cells to stick together

If you cannot tolerate dairy, you can also obtain calcium from these foods:

* Calcium-fortified juices, cereals, and breads

* Tofu, tempeh, and other fortified soy products

* Small bones in canned fish (sardines, salmon with bones)

* Leafy greens (collard and turnip greens, kale, bok choy)

Calcium-fortified foods and beverages may not provide the other nutrients found in dairy products. Try to fulfill your dairy group needs from dairy most of the time.

© American Institute for Preventive Medicine

January 23, 2026
Fast-Food Restaurants

Healthylife® Weigh

Part 3

Fast-food restaurants can be very convenient, especially if they have a drive-thru window. Look for the healthier choices on the menu, though they may not be the biggest or most colorfully advertised.

If you are getting a meal, use the MyPlate guidelines. Choose from at least two food groups, like protein + fruit or protein + vegetable + dairy. Count these toward your goals for the day.

Tips

* Choose grilled options over fried. This reduces saturated fat.

* Look for lower-sodium options.

* Order the smaller portions on the menu.

* Order water instead of 100% fruit juice. Order 100% fruit juice instead of soda.

* If you are treating yourself, choose a small portion, like a small ice cream.

* Eat half a portion and save the other half for later. Or, split a meal or menu item with a friend.

Healthier Choices

* Regular burger, skip the fries and add a side salad with a vinaigrette dressing

* Grilled chicken wrap with apple slices and a side salad

* 4-piece chicken nuggets, small fries, apples, yogurt

* Salad with chicken and a clementine

* Chili with a small salad

* Baked potato with plain yogurt

A menu item may be prepared differently at a specific location, which affects nutrition. For example, an extra scoop of cheese or dash of salt can add extra saturated fat or a lot of sodium to a food. Take posted nutrition information with a grain of salt!

© American Institute for Preventive Medicine

January 23, 2026
Help! I Just Ate Half A Cake!

Healthylife® Weigh

Part 6

Recover from Overeating

1. Be kind to yourself. Practice self-care right away, both in what you say to yourself and what you do.

Say something kind to yourself now. Write it down here:

2. Drink water and get enough sleep. This supports your kidneys and liver, two organs in your body that help keep digestion going smoothly and filter out toxins.

3. Get up and move. Perhaps go for a slow walk today. Then, get your heart pumping more tomorrow with a faster walk or an exercise class.

4. Start the next day with a healthy breakfast. Get your metabolism revved and running early. This will help you use the extra energy you consumed the day before. Choose a food high in fiber for breakfast. This will help your body clear your digestive system of waste, especially from a large meal high in fatty and salty foods. Choose plant-based sources of protein to give your body extra fiber.

5. Continue to follow your healthy eating plan. Avoid the “I blew it” approach that can cause one “off” meal or snack to spiral out of control.

6. Plan for the future. Without a plan, this is likely to happen again.

– Am I eating enough? Do I feel like I’m starving all the time?

– Am I getting enough from each food group? Your body may need a nutrient that it isn’t getting.

– Am I being too tough on myself? Making a lot of changes at once can be hard to stick with. Create a realistic plan for you to make changes gradually. Allow yourself some treats.

– Learn healthy ways to cope with emotions in this section.

© American Institute for Preventive Medicine

January 23, 2026