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Tag: HealthyLife® Weigh

Grow A Garden

Healthylife® Weigh

Part 7

Growing your own food is a great way to know where your food comes from. Garden-fresh vegetables and fruits can have more flavor and nutrients than what is at the supermarket. You can also skip the drive to a store and get some sunshine and fresh air!

Tips for Growing a Garden:

1.Keep It Small.Keep the size of your garden small and choose a few vegetables to grow. You’ll need fewer supplies to get started. It’ll also take less time to maintain and you’ll have fewer issues to troubleshoot. Pick foods you like. Buy small seed packets at a grocery or gardening store.

2.Use Containers.Containers can be moved around as needed. Containers can be flower pots, buckets, wooden boxes, or leftover food containers. Cut off the top of a gallon milk jug and use the bottom for a planter. If you are starting from seeds, start plants indoors and move the containers outside when they have started to sprout. Many plants can also be planted directly in the ground outside.

3.Allow Drainage.Make sure water can drain from the containers. Poke holes in the bottom of containers that don’t already have holes. If plants are indoors or on a patio, put a dish under the pot to catch the water.

4.Use Quality Soil.Fill the pots with dirt. Use organic potting soil to avoid chemical add-ins. Mix in peat moss to help the soil drain. Go to a store that carries garden supplies. Ask for advice. Or, talk to neighbors who have gardens to learn what works well for them.

5.Season + Sunlight.Read the label on the back of a seed packet. It will tell you the right time of year to start your seeds. It will also tell you how much sunshine is needed. Some plants may grow best in hot, direct sunlight. Others may prefer shade and cooler temperatures. Most vegetables, on average, need about 6 hours of sunlight per day.

6.Give Plants Space.Read the back of your seed packet. Plant your seeds according to package directions. Be sure to leave enough space between seeds. This will give plants enough room to develop strong root systems and produce healthy, tasty crops. If you are planting more than one vegetable in a container, look at tips on the seed packet for companion planting. Companion planting is putting plants next to each other that grow well together. Some vegetables, like tomatoes and kale, don’t like sharing pots but tomatoes and spinach are quite happy sharing space.

7.Water Regularly.Give your plants the right amount of water. Check by sticking your finger in the dirt about an inch. If it feels wet or damp, the plant is probably getting enough water. If it feels dry, add some water. Don’t leave your plants in standing water. If water came out the bottom into another container you’re using to catch the water, empty this out. If the leaves are wilting or drooping, water may perk them up!

8.Harvest When Ready.Keep up the care of your seeds and plants and before you know it, you’ll be eating what you grow!

Visit these websites for more information:

National Agricultural Library (USDA)

www.nal.usda.gov/topics/home-gardening

Centers for Disease Control and Prevention (CDC)

www.cdc.gov/family/gardening

© American Institute for Preventive Medicine

January 23, 2026
Limit Added Sugars 2

Healthylife® Weigh

Menus & Recipes

Your body can get all the sugar it needs by eating foods that naturally contain sugar, including fruit, dairy, and grains. However, sugar is added to many processed foods and drinks that we consume. While it’s okay to eat a sweetened food or treat once in a while, eating too much can lead to obesity and other health problems. The American Heart Association recommends daily limits for added sugars: 9 teaspoons (36 grams) for men and 6 teaspoons (24 grams) for women.

Ways to Limit Added Sugars

* Reduce sugar-sweetened drinks (pop/soda, bottled tea and coffee drinks, fruit drinks, flavored waters, etc.).

* Read the Nutrition Facts label on the package or container. Many products now list added sugars.

* Check the ingredients list on the package. Words that mean sugar include syrup, molasses, nectar, malt, honey and words that end in “-ose.” If a sweetener is listed as one of the first 3 ingredients, avoid this product.

* Cut back on added sugar in coffee and tea.

* Flavor water with slices of lemon or a few berries.

© American Institute for Preventive Medicine

January 23, 2026
Myplate

Healthylife® Weigh

Menus & Recipes

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

January 23, 2026
Picky Eaters

Healthylife® Weigh

Part 3

Perhaps you buy food or cook for a picky eater. Perhaps that picky eater is you! Vegetables tend to be one of the biggest sticking points with picky eaters, though picky eating can apply to all food groups. Don’t give up!

Here are some tips for managing picky eating:

* Set an example by trying it yourself and using positive language. Even if you don’t like the taste, you can express gratitude or pat yourself on the back for trying a new food.

* Add the new food to a food you already like. For example, if peanut butter and jelly is a favorite, swap white bread for whole grain bread. This will add extra nutrients while keeping the preferred peanut butter & jelly filling!

* Stock up on healthy choices. Limit junk food and unhealthy options.

* Try new foods. Serve a variety of foods at meals to provide a choice. Encourage kids to pick out a new vegetable when grocery shopping. To make it fun, have a child pick a color first. Then, have the child pick out a vegetable that matches that color.

* Don’t force a food that is disliked. Part of managing weight is developing a healthy relationship with food.

* If it has been more than 6 months since you tried it, try it again! Tastes can change.

Appreciate your own willingness and effort to try something new! If you have children, they are watching and learning the value of openness.

© American Institute for Preventive Medicine

January 23, 2026
Find Reasons To Care About Physical Activity

Healthylife® Weigh

Part 5

Being physically active helps you manage your weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. However, all exercise boosts your metabolism. Exercise builds muscle, the biggest fat burner in the body. Even in a state of rest, muscle burns calories efficiently (you’ll still be experiencing the benefits of your morning workout in the afternoon). Losing weight can slow your metabolism, but exercise can balance this effect.

There are many other reasons to be active that may motivate you. Being physically active may help you live out the values you identified in Part 1.

© American Institute for Preventive Medicine

January 23, 2026
Supplements

Healthylife® Weigh

Part 7

The term “dietary supplement” can be used for anything that you take orally to enhance your usual food intake. Dietary supplements include vitamins, minerals, amino acids, protein powders, and herbal products. Supplements do not have to be approved by the FDA.

Reasons to Take a Supplement:

* Females who are pregnant or breastfeeding need more iron, folic acid, and calcium.

* Females with excessive menstrual bleeding may need to take an iron supplement.

* Some vegetarians may not get enough calcium, iron, zinc, and vitamin B12.

* Older adults and people with little exposure to sunlight may need a vitamin D supplement.

* People with certain disorders or diseases and people who take some medications may need a supplement. For example, people with high blood pressure who take a water pill may need to take a potassium supplement.

Ask your doctor if you need any vitamin and/or mineral supplement due to a medical condition or any medication(s) you take. Supplements can interact with food and other medications.

HealthyLife® Weigh Guidelines:

1. Healthy adults and children can get the nutrients they need by choosing a variety of foods rather than taking supplements. This reduces the risk of deficiencies, as well as excesses.

a. Do not take supplements that contain more than 10 times the Recommended Daily Intake (RDI) for a nutrient, particularly fat soluble vitamins (A, D, E, and K). The mineral selenium can also be harmful if taken in large amounts.

b. The maximum value of vitamins is in food rather than supplements. It’s much better to get your vitamins and minerals from food rather than from pills. Unlike supplements, fruits, vegetables, and grains have dietary fiber that is beneficial, promotes regularity, and aids in the prevention of disease.

2. Some supplement ingredients can be seriously harmful. Examples include high potency doses of some vitamins, such as niacin, amino acids (e.g., L-tryptophan) and herbs (e.g., chaparral, comfrey, and germander).

3. Supplements may not be pure. If you have allergies, be sure to follow recommendations from your doctor or allergist before taking a supplement.

Bottom Line: You should eat healthy foods to get needed nutrients. Consult your doctor or registered dietitian if you think taking vitamin/mineral supplements could benefit you.

Resources for Supplement Information:

Center for Food Safety and Applied Nutrition

www.fda.gov/about-fda/fda-organization/center-food-safety-and-applied-nutrition-cfsan

Food and Nutrition Information Center

www.nal.usda.gov/fnic

National Center for Complementary and Integrative Health (NCCIH)

www.nccih.nih.gov

National Institute of Health: Office of Dietary Supplements

https://ods.od.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Write A Grocery List

Healthylife® Weigh

Part 3

1. Look at your weekly menu. Make a list of all of the ingredients you will need. Calculate how much you will need for the week. Example:

* 2 oz. chicken breast x 5 meals = 10 oz. chicken breast

* 2 cups greens x 3 meals = 6 cups greens

2. What do you already have? Cross off what you don’t need to buy.

3. On a fresh piece of paper, make a list of the ingredients you need to buy. Organize by section of the store to save time shopping.

* Fresh Fruits & Veggies

* Whole Grains (e.g., bread, pasta, rice, cereals), Beans & Lentils

* Meat/Poultry/Seafood/Tofu

* Misc. Aisles: Canned vegetables and fruits, nuts & seeds, dried fruit, oils

* Frozen Fruits & Veggies

* Dairy/Eggs

Family Fun: Have your children help you write the grocery list each week. Practice math skills by adding the amounts you need for each item. Invite children to add a fruit or vegetable of their choice to the list. Have older children select a recipe and add ingredients to your list.

© American Institute for Preventive Medicine

January 23, 2026
Address Depression

Healthylife® Weigh

Part 6

Signs & Symptoms

* Feeling sad, hopeless, helpless, and/or worthless

* Fatigue

* Loss of interest in daily activities, including sex

* Change in eating and sleeping patterns

* Anger, anxiety, or irritability

* Having a hard time concentrating or making decisions

* Thoughts of suicide or death

Strategy

* Accept thoughts as they are. Focus on your response, rather than trying to shoo away the emotion.

* Be with and call relatives and friends who lift your morale and make you laugh.

* Do something to help someone else.

* Keep up with your regular exercise.

* Do something different. Walk or drive to someplace new.

* Challenge yourself with a new project. It doesn’t have to be difficult, but it should be enjoyable.

* Watch a funny TV show or movie.

* Reflect on your expectations and make adjustments – it takes a long time to change habits and feel the new habits are “normal.”

* Change your clothes. Take a shower. Do small self-care activities.

If you feel depressed for two weeks or longer, see a doctor.

For a screening test for depression, contact:

Mental Health America

800-969-6642

www.mhanational.org

© American Institute for Preventive Medicine

January 23, 2026
Change Is Your Choice

Healthylife® Weigh

Part 3

The decision to make changes is up to you. You can decide which changes you want to make, how long it takes you to make them, and who you tell.

Check in with yourself daily. Pick one of your action steps from Part 2 or a new one. Answer the following:

* What do I want to do? Am I willing to do this?

* If there is something I am unable to do, what do I need to do to get there?

* What am I going to do right now?

Check in with Your Values

Remember those values you identified in Part 1?

* How will continuing this journey help me live another one of my values?

* How have I cared for myself today?

© American Institute for Preventive Medicine

January 23, 2026
Energy, Learning, And Focus

Healthylife® Weigh

Part 5

Improved Energy Levels

Exercise helps transport oxygen and nutrients to your tissues. When your heart and lungs are working more efficiently, you have more energy to work, do daily chores, keep up with active kids, and have fun.

Improved Ability to Learn

Exercise increases production of cells in the brain responsible for memory and learning. Exercise can help with decision-making and higher-level thinking. Exercise also helps increase brain volume and reduce the number and size of age-related holes in the brain. This decreases the risk for dementia and Alzheimer’s.

Improved Focus

Exercise that requires hand-eye coordination or quick foot work helps your brain cells grow. These exercises, like tennis or basketball, may improve your concentration skills better than more simple exercises, like riding a stationary bike.

© American Institute for Preventive Medicine

January 23, 2026