HealthyLife Articles

Category: Healthylife® Weigh

  • 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

  • Say Nice Things To Yourself

    Healthylife® Weigh

    Part 4

    Woman holding red heart shape.

    These nice things are called affirmations. What you say to yourself is powerful. You may not strongly believe it at first, but keep going.

    1. State your affirmation in the present tense.

    2. Say what you want, rather than what you don’t want.

    3. Include feeling words that add positive emotion.

    4. Be specific about what you want, rather than being vague.

    5. Make the words simple and easy to remember.

    Here are a few ideas.

    *  I am special and unique.

    *  I am proud to be me.

    *  I take care of my body.

    *  I trust myself.

    *  I am thankful for my life.

    *  I love to play and have fun.

    *  I am a good friend.

    *  I love to learn.

    *  I am courageous.

    *  I am lovable.

    *  I am gentle and strong.

    *  I am learning from this experience.

    *  I choose to respect myself.

    *  I choose to be in control.

    *  I am in control of many things, but not all things.

    Start today.Choose one or two affirmations. Write this statement on a sticky note and put it where you will see it, like the bathroom mirror or on your computer monitor. Say it out loud or repeat it silently to yourself.

    The Poisoned Parrot

    Imagine you have a parrot. This parrot repeats everything you say about yourself, over and over again. It comments on your life, especially the things that go wrong.

    For example, you come home with several bags of treats and soda. The parrot squawks, “There you go again. You’re never going to lose weight. You could have made a list, but you didn’t. You keep saying you’re going to change, but you aren’t. You’re never going to change your habits.”

    How do you feel? How long would you put up with this parrot? Don’t put up with a bully in your head. Notice this “parrot” and cover the cage.

    © American Institute for Preventive Medicine

  • Tackle Limitations

    Healthylife® Weigh

    Part 5

    Couple enjoying a bike ride.

    Think of getting started like riding a bike. You feel the most resistance when you are stopped and trying to start pedaling. Once you get going, the going gets easier. What is stopping you from getting started? Which of the following apply:

    *  Mental Concerns (fears, doubt, low motivation)

    *  Lack of Skills/Knowledge

    *  Equipment/Physical Needs

    *  Other (time, people, etc.)

    © 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

  • Address Anger

    Healthylife® Weigh

    Part 6

    Women with hands on head screaming.

    Ways you can deal with anger, without eating:

    *  Count to ten at the first twinge of anger. Then count back down to zero.

    *  Take three or four slow, deep breaths. Picture the angry impulse passing you by.

    *  Take a walk until you can calm down. Or, do some other form of exercise. If you cannot exercise right away, plan to do it as soon as possible. Look forward to this opportunity to blow off some steam.

    *  If someone says or does something that bothers you, discuss it calmly or wait until you feel you can discuss it calmly. Use assertive communication tools.

    *  Distract yourself. Do a task that has to get done today or in the near future.

    *  Repeat to yourself or out loud, “I’m angry because: ____.” List what is making you angry. Ask yourself, “Are these rational thoughts?”

    *  Listen to music. Make a playlist of songs you know help to calm you down. Or, turn to a radio station that plays soothing music or music you can sing to.

    *  Help someone in need.

    © American Institute for Preventive Medicine