HealthyLife Articles

Tag: HealthyLife® Weigh

Have Fun With Fruits And Vegetables

Healthylife® Weigh

Part 2

Color

* Have color theme nights and plan a meal with foods of that color.

* Combine two brightly colored vegetables together (like vibrant red peppers and deep green broccoli).

Shapes

* Cut fruits and vegetables into different shapes. Use a knife, cookie cutters, or a melon baller to cut stars, hearts, and other fun shapes into fruit.

* Use a knife or spiralizer to cut vegetables into strings, coins, or another shape.

Texture & Temperature

Serve fruits and vegetables at different temperatures and at different levels of “crunch.” Have raw carrots for lunch but soften celery in a soup at dinner. A salad can be hot. A soup can be cold.

Pick a new way to prepare a vegetable this week. What best describe(s) how you plan to prepare it:

* Crunchy

* Soft

* Smooth

* Rough

* Jagged

* Al dente (firm in the middle)

* Hot

* Cold

Toppings

Add toasted nuts (flaked almonds, pine nuts, hazelnuts, or cashews), roasted garlic, crispy shallots, toasted seeds, or parmesan cheese to a vegetable-based salad, soup, or stir fry. Other flavorful additions include olives, chili, capers, anchovies, low-sodium soy sauce, and crumbled turkey bacon.

Make it yours! Food can express your uniqueness.

© American Institute for Preventive Medicine

January 23, 2026
Limit Artificial Sweeteners

Healthylife® Weigh

Part 3

Artificial sweeteners give a sweet taste without adding the calories you get with sugar. They don’t contribute to tooth decay and don’t raise blood sugar levels. However, consuming these sugar substitutes can have significant drawbacks. They may:

1. Raise your sweetness threshold. This can make it harder to break a sugar “addiction.” Artificial sweeteners are hundreds of times sweeter than regular sugar. This may cause you to crave sweeter foods.

2. Cause you to eat more. Eating and drinking sweet things signals the brain to want more. Even if the artificial sweetener doesn’t have any calories, it can lead to overeating and consuming extra foods that do.

3. Cause discomfort. This can be headaches, exhaustion, and digestive discomfort, including gas, bloating, and constipation.

4. Harm your gut bacteria. Artificial sweeteners may promote the growth of gut bacteria that store energy as fat. Gut bacteria that is not working properly also contributes to high blood sugar.

Stevia (Truvia®, Pure Via®) is a non-caloric sweetener made from an herb. It has not been studied as much as artificial sweeteners, but it is still super sweet (300 times sweeter than sugar) and may cause digestive discomfort for some people.

Sugar Alcohols (e.g., xylitol, sorbitol) are not sweeter than sugar and contain fewer calories than sugar. However, they may also cause digestive discomfort and headaches for some people.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness

Healthylife® Weigh

Part 6

Mindfulness means you are fully aware of all aspects of what you are sensing in the current moment. Practice mindfulness while you listen to music, walk, run, garden, or eat.

* Focus on current thoughts without judging them.

* Put past thoughts and what the future has in store out of your mind.

Mindfulness can activate areas in the brain that give you feelings of calmness and help reduce stress.

Mindfulness Exercise

* Set aside five (or more) minutes. Find a place with no distractions. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, and feel.

Mindful Eating

* Have a space for eating that is separate from where you do other tasks.

* Calm yourself first. Use other relaxation techniques to help you focus on the present.

* When you are eating, just eat. Avoid multi-tasking. Distractions like watching TV or looking at your phone take away from being mindful.

* Savor your food and the act of eating it. Embrace all of the senses-touch, smell, sight, taste, and sound.

* Avoid judging yourself while you eat. Once you have chosen what to eat, enjoy it fully.

Practice Mindfulness with an Orange

Peeling an orange or other fragrant fruit can help you practice focusing on the moment. Press your nail into the thick skin to break through. Breathe in the citrus scent as you slowly take pieces off the fruit. Bite into a slice of the orange. Notice the taste on your tongue and the feel of the juices.

© American Institute for Preventive Medicine

January 23, 2026
Plan A Balanced Day

Healthylife® Weigh

Part 2

1. Select a healthy eating plan based on the calorie needs you identified. Or, follow these guidelines:

– Plan A: best suited for women who are currently less active and want to lose more than 10-15 pounds. This calorie level is generally too low for men.

– Plan B: best suited for women who are moderately active and for men who are less active and want to lose more than 10-15 pounds.

– Plan C: best suited for men and for women who are very active and need to lose less than 10 pounds.

2. Learn how much to eat from each food group. Meet, but don’t go over, your goals for each food group.

3. Make healthier choices within each group. Choose nutrient-dense foods that meet your body’s needs.

4. Make changes, as needed, to your plan. Meet your goals while having enough energy to do your favorite activities.

5. Plan activity: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this for 5, 10, 15, 20, or 30 minutes at a time.

© American Institute for Preventive Medicine

January 23, 2026
Recognize When Something Is Bothering You

Healthylife® Weigh

Part 6

Identify what forces are at play. These may be positive or negative emotions that are pushing you to do something you don’t need or want to do.

The following emotions that trigger less healthy eating.

* Anger

* Anxiety

* Boredom

* Depression

* Frustration

* Insecurity

* Stress

* Celebration

Write other feelings you have that trigger feelings of hunger:

* Accept that you are having these feelings. Rather than trying to change how you feel, focus on changing your response to these feelings.

* Keep a journal to determine what triggers lead you to emotional eating.

For negative emotions, did eating food solve the situation? Chances are it did not. Food does not solve emotional problems. It never has and it never will. Food simply keeps you from dealing with the issue at hand. When the last bite is eaten, the problem is still there.

Positive emotions, like joy and comradery, may cause you to overeat. Think of a time when you were celebrating and over-ate.

Avoid feeling guilty if you have overeaten or chosen less healthy foods. The feeling of guilt can make digestion difficult or lead to more overeating.

© 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
Yoga

Healthylife® Weigh

Part 5

Yoga is excellent for improving flexibility, relaxation, and stress reduction. Find a good instructor who can modify yoga to suit your individual needs. Develop your skills slowly. You can also find free yoga resources online or at your library. Watch YouTube videos or DVDs for demonstrations of movements.

© American Institute for Preventive Medicine

January 23, 2026
Address Insecurity

Healthylife® Weigh

Part 6

Focus on things that you can do well. List at least 5 things in your life that you are proud of. Examples include raising a family, earning a degree, getting promoted at work, increasing your bowling average, and having a garden!

How can you improve these skills further? Set realistic goals to do this!

Spend time with people who make you feel loved and secure. Build a list of places you can go where you feel comfortable.

Spend Time with Animals

Spend time with a pet. Volunteer at a shelter. Spend time with a friend or family member’s pet. Go to a pet store, or look at adopting a rescue animal. Spending time with a pet can:

* Decrease production of cortisol, a stress hormone that can put you on edge and make you ill over time.

* Increase serotonin, which helps you feel relaxed and happy.

* Help you feel secure. Pets, especially dogs, can love unconditionally and may sense when you need extra support. Some pets are trained to help you manage certain emotions, like anxiety.

Stand Tall

Change your posture, whether you are sitting or standing. Changing your posture can help you change your point of view.

Power Stance: Plant your feet firmly, shoulder-width apart. Take a deep breath and pull your shoulders back, stretching your upper chest forward. Place your hands on your hips.

This can help you feel respected and powerful. Appreciate your own power and what you are capable of doing. Feel respect for yourself.

Stand or sit in this pose for a few minutes before a challenge, such as an emotional conversation or job interview. Use this tool for addressing your inner critic or self-defeating thoughts.

© American Institute for Preventive Medicine

January 23, 2026
Check Your Current Exercise Habits

Healthylife® Weigh

Part 5

How would you describe your current exercise habits?

* I do not engage in additional exercise beyond my daily activities.

* I exercise 1-3 times per week, for at least 30 minutes at a time.

* I exercise most days of the week, for at least 30 minutes at a time.

* I sit most of the day for my job.

* I am on my feet most of the day for my job.

* I am very active during most of the day for my job.

What are your favorite ways to be physically active?

Recommendation: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this in blocks of time that you choose. Any amount of physical activity counts toward the weekly amount.

* Have a chronic health problem, such as heart disease or diabetes.

* Have high blood pressure.

* Feel faint or very dizzy when you try to exercise.

* Have an injury or bone or joint problems, such as arthritis, that has been or could become aggravated by exercise.

© American Institute for Preventive Medicine

January 23, 2026
Estimate Serving Sizes

Healthylife® Weigh

Part 2

To stay within the food group guidelines for your calorie needs, you need to use correct serving sizes. To be exact, you could use measuring cups and spoons or weigh foods on a scale. Do this when you can or when you are learning, but this is not always practical. You can estimate serving sizes using familiar objects.

© American Institute for Preventive Medicine

January 23, 2026