HealthyLife Articles

Category: Healthylife® Weigh

  • 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

  • Address Anxiety

    Healthylife® Weigh

    Part 6

    Women at home coping with anxiety.

    Anxiety is a feeling of dread, fear, or distress over a real or imagined threat to your mental or physical well-being. Avoid eating as a way to cope with anxiety. Try the strategies listed below.

    Strategy

    *  Take a long, warm bath or shower. Or, go for a swim.

    *  Focus on relaxing through exercise, soothing music, helping others, etc.

    *  Connect with people. Visit or call someone who will listen to you and support you.

    *  Drink a warm cup of decaf coffee or tea – avoid caffeine, which can make anxiety worse.

    *  Practice mindfulness and other relaxation techniques.

    Wash, Peel & Chop Away Anxiety

    Get your meal prep done and work away anxious feelings at the same time!

    Gently wash fruits and vegetables. Chop foods slowly and evenly. Prepare all of the ingredients for a meal neatly before starting to cook.

    Take your time to cook. Clean as you go, keeping your space tidy. Slowly wash and dry dishes by hand. Take breaks if you need to.

    Other Causes of Anxiety

    Anxiety could be a symptom of low blood sugar. Other symptoms of low blood sugar include shakiness, feeling faint, headache, rapid heartbeat, and sweating. In this case, you will need to have something to drink or eat, such as orange juice, a piece of hard candy, or crackers. Anxiety can also be a symptom of an anxiety disorder or other health condition. Check with your doctor if the symptoms above happen often.

    Take a Step Back

    Write down what you are anxious about. Step back and look at your concern from an outsider’s point of view. Imagine how others might handle these issues. You can also use this technique to look at your job or family duties. Ask yourself these questions:

    *  What can I expect of myself in this situation?

    *  Are my expectations realistic, given my abilities, strengths, and weaknesses?

    *  What do others expect of me?

    *  What ideas would others have for me? When you imagine how someone else might respond to a situation, you may come up with helpful ideas!

    If you struggle to answer these questions, wait at least an hour or sleep on it. When you come back to this worry, you may see things in a different way and feel more ready to address the issue.

    © American Institute for Preventive Medicine

  • Build Support At Home

    Healthylife® Weigh

    Part 4

    Mature couple talking together on sofa.

    Talk to the people you live with about what you are doing. Let them know why you are making these changes. Ask for their support and say “thank you” for things they do that help you.

    *  Set food rules for everyone in the family to follow. This may include eating together at the table and keeping the TV off. Keep phones in another room.

    *  Keep unhealthy snacks in dark containers, out of plain sight.

    *  Encourage positive talk about new meals and snacks in the house. If a new food is disliked, talk about why. A food can be prepared in a different way.

    *  Involve others in meal planning, especially if everyone will be eating the same meals.

    *  Prepare meals together. Adults and children can learn valuable lessons in the kitchen, from math skills to building self-confidence.

    *  Be active together. Make this time more about shared family joys than weight loss. Stretch together in the morning or go for a walk after dinner. Plan family picnics that involve a hike or bike ride.

    © American Institute for Preventive Medicine

  • Dispute Unhelpful Thoughts

    Healthylife® Weigh

    Part 4

    Man thinking in front of black chalk board with arrows pointing.

    Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can make it difficult to see options. Avoid thinking about people or situations using absolute terms. Logical thinking looks at more than one option. People can act in different ways. Situations can have many outcomes.

    Have you had any of the unhelpful thoughts below:

    *  Gaining weight and moving less is just part of getting older.

    *  Taking care of myself is selfish.

    *  I weigh less than those around me. At least I am doing better than they are.

    *  My spouse does the grocery shopping and cooking so I have very little control over what I eat.

    *  Eating healthy is too expensive.

    Question your unhelpful thoughts. The strategies on the following pages help to break down thoughts that you may be using as excuses not to change. If you notice you are thinking in absolutes, identify alternatives to your black and white thoughts.

    © American Institute for Preventive Medicine

  • Fruits & Vegetables

    Healthylife® Weigh

    Part 2

    A variety of vegerables.

    Fruits & vegetables make up the biggest part of MyPlate.

    Why should I eat fruits & vegetables?

    1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

    2. Fruits & vegetables contain water that helps you stay hydrated.

    3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

    4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

    Aim for variety

    Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

    *  ½ cup raw or cooked fruit

    *  1 small banana, peach, or orange

    *  1 large plum or 16 seedless grapes

    *  ½ cup of chopped, cooked, or canned fruit

    *  4 tablespoons or 1/4 cup of raisins, prunes or dates

    *  ½ cup 100% fruit juice

    Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

    *  2 cups raw leafy vegetables

    *  1 cup of other vegetables; cooked or chopped raw

    *  1 cup 100% vegetable juice (choose juices less often)

    © American Institute for Preventive Medicine

  • Identify Disordered Eating

    Healthylife® Weigh

    Part 5

    Sad young women.

    Disordered eating can be hard on your body and your mind. Follow the guidelines in this book to develop a realistic, patient approach to managing weight. Be self-kind, not   self-critical.

    Eating Disorders

    If you are concerned that you may have an eating disorder (e.g., anorexia nervosa, bulimia nervosa, or a binge eating disorder), contact your doctor immediately, as these are serious medical conditions. You can also find more information here:

    National Eating Disorders Association (NEDA)

    www.nationaleatingdisorders.org

    Helpline: 800-931-2237

    National Institute of Mental Health

    www.nimh.nih.gov/health/topics/eating-disorders/index.shtml

    © American Institute for Preventive Medicine

  • Limit Sodium

    Healthylife® Weigh

    Part 2

    Sea salt on wooden spoon and the word salt written in grain.

    Your body needs some sodium to:

    *  Maintain the right balance of fluids in your body.

    *  Transmit nerve impulses.

    *  Contract and relax muscles.

    Use added salt sparingly and limit foods high in sodium. Most people eat much more sodium than they need. There are important reasons to limit sodium in the diet. A low-sodium diet can help:

    *  Prevent high blood pressure. High blood pressure, if untreated, can lead to heart attack, stroke, poor eye health, headaches, and kidney failure.

    *  Lower your blood pressure if you have high blood pressure.

    *  Avoid swelling (edema) in legs, ankles, and internal organs.

    *  Reduce bloating and other side effects of premenstrual syndrome (PMS).

    Limit sodium to 2,300 milligrams per day (about 1 teaspoon). If you have high blood pressure, consult your doctor about the amount of sodium you should have each day. He or she may suggest you limit your sodium intake to 1,500 milligrams per day (about ¾ teaspoon). This includes sodium from all sources- salt added during cooking and at the table, salt in processed food, and sodium that occurs naturally in foods.

    Ways to Limit Sodium

    *  Choose low-sodium versions of canned foods, like soup, tomatoes and vegetables.

    *  Read nutrition information for restaurant items, when available. Choose from the “heart healthy” menu.

    *  Taste your food before adding salt. If needed, add a little.

    *  Leave the salt shaker off the table.

    *  Limit intake of processed meats like sausage and cold cuts.

    Flavor Foods Without Salt

    *  Beef – Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme

    *  Lamb – Curry powder, garlic, rosemary, mint

    *  Pork – Garlic, onion, sage, pepper, oregano

    *  Veal – Bay leaf, curry powder, ginger, marjoram, oregano

    *  Chicken – Ginger, marjoram, oregano, paprika, rosemary, sage, tarragon, thyme

    *  Fish – Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

    *  Carrots – Cinnamon, cloves, marjoram, nutmeg, rosemary, sage

    *  Corn – Cumin, curry powder, onion, paprika, parsley

    *  Green – beans Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

    *  Peas – Ginger, marjoram, onion, parsley, sage

    *  Potatoes – Dill, garlic, onion, paprika, parsley, sage

    *  Summer squash – Cloves, curry powder, marjoram, nutmeg, rosemary, sage

    *  Winter squash – Cinnamon, ginger, nutmeg, onion

    *  Tomatoes – Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

    © American Institute for Preventive Medicine

  • Myplate

    Healthylife® Weigh

    Menus & Recipes

    Choose MyPlate logo.

    The nutrition guidelines in HealthyLife® Weigh and this menu planning guide are based on USDA’s MyPlate and the 2015-2020 Dietary Guidelines for Americans. MyPlate helps to identify how much food makes up a healthy and balanced meal by showing how different food groups take up space on a plate:

    *  Make ½ of your plate fruits and vegetables.

    * ¼ of your plate is lean protein.

    * ¼ of your plate is a whole grain or high-fiber starch.

    * Drink low-fat dairy or consume other calcium-rich foods or drinks.

    Menus & Recipes

    QUICK LINKS: PART 1

    MyPlate

    Plan a Balanced Day

    Fruits & Vegetables

    Grains & Starches

    Protein

    Dairy

    Healthy Fats & Oils

    Limit Added Sugars

    Limit Sodium

    Getting Started with Menu Planning

    Plan MyPlate

    Plan Your Week

    Suggestions for Meals & Snacks

    Improve a Packaged Meal

    Eating Out

    Map Your Meal Plan

    © American Institute for Preventive Medicine

  • Review And Prepare 5

    Healthylife® Weigh

    Part 5

    Friends hiking through hills.

    This section guided you to make physical activity part of your daily life. Most importantly, this section encouraged you to look at why you are being active and how to have a healthy relationship with your body. Answer the following questions.

    *  How have you sat less and moved more this week?

    *  What changes are you making to how you exercise (e.g., adding variety to cardio activities, adding resistance training)?

    *  How are you managing time differently to have more time to be active?

    *  What is something amazing about what your body can do?

    The next section will help you manage emotional eating and be more mindful. Make sure you are pacing yourself through this guide. Take time to practice strategies and address unhelpful thoughts.

    © American Institute for Preventive Medicine

  • Plan Your Week 2

    Healthylife® Weigh

    Menus & Recipes

    Leftovers in the refrigerator.

    Make meal planning part of your weekly routine. Planning meals helps you stick to your MyPlate plan and can save time and money. Plan about a half hour for writing your weekly meal plan and grocery list the first time. The more you plan, the easier it will become and the less time it will take.

    1. Check what you have at home. See what needs to be used up in your pantry, refrigerator, or freezer.

    2. Write down ideas, rather than specific recipes. (For example, “chicken and vegetables” or “broccoli soup.”) Then, find the recipes to use.

    3. Use grocery coupons for meal ideas.

    4. Plan for meals to have leftovers that can be used for another meal. For example, make a double batch of quinoa or brown rice to use in a casserole one day and a soup two days later.

    *  Some meals, like breakfast, may be easier to keep the same every day.

    *  Have dinner leftovers at lunch the next day to further save on time.

    *  Freeze extra dinner servings in individual-serving freezer bags. Thaw and cook or microwave for a quick meal.

    Everything you eat or drink does not have to be nutrient dense. One meal won’t make or break your health. The trends in your diet are more important.

    © American Institute for Preventive Medicine