HealthyLife Articles

Tag: HealthyLife® Weigh

  • 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

  • Improve A Packaged Meal 2

    Healthylife® Weigh

    Menus & Recipes

    Frozen pizza with added fresh vegetables.

    There are many ways to start with a pre-made, packaged food and make a healthy meal from it. Use this chart for ideas on adding nutrients to packaged meals. Add your own ideas in the spaces provided to have on hand.

    Chart of ideas to improve packaged meals.

    © American Institute for Preventive Medicine

  • Map Your Meal Plan

    Healthylife® Weigh

    Part 3

    Chalk drawing of shopping cart with fresh fruit above.

    Print this page or download the “Print on Demand” to map your meal plan.

    Chart to map your meal plan.

    © American Institute for Preventive Medicine

  • Review And Prepare 2

    Healthylife® Weigh

    Part 2

    Family cooking together in kitchen.

    This section covered a lot of nutrition information. Don’t worry if you aren’t ready to use all of it right away. The next section will help you form a plan and put this information into action. For now, choose one or two simple steps.

    Strategy

    *  I will eat the vegetables on my plate first.

    *  I will have a glass of water before each meal or snack.

    *  I will put 25% less food on my plate than I usually do.

    *  If I am full, I will stop eating, even if there is more food on my plate.

    *  I will eat something within two hours of waking up.

    *  I will choose low-fat dairy over full-fat options.

    *  I will drink one less sugar-sweetened beverage a day.

    *  I will not consume any sugar-sweetened beverages.

    *  I will choose to eat half my grains from whole grains every day.

    *  I will choose to fill half my plate with fruits and vegetables.

    Make a small change. Stick with it. It becomes routine. Add another small change. Stick with it. It becomes routine. You’ll get there.

    © 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

  • Set Fitness Goals

    Healthylife® Weigh

    Part 5

    Active women with armband to hold smartphone.

    Set your own fitness goals. Other people may have suggestions, but choose a goal that you want to go after. Other people’s fitness goals should not interfere with one you set for yourself.

    *  Write down your goals. This gives them more importance.

    *  Your goals should be within reach, but challenging. Make sure your goals are S.M.A.R.T. Does your goal meet the criteria?

    *  Know why you are setting each goal. For example, you may be doing this exercise for stress relief or to try something new. Or, you are meeting a friend and want to help them stick to their goal.

    *  Review and adjust your goals as needed. It takes practice to know how to set reasonable but challenging goals for yourself.

    *  Track your progress and reward yourself for successes.

    © American Institute for Preventive Medicine

  • Types Of Physical Activity

    Healthylife® Weigh

    Part 5

    Group of people doing power exercise at fitness studio.

    All exercise helps with stress management, heart health, and weight management. The more intense the activity, the more calories you burn.

    Combine different forms of physical activity to get the most benefit. This guide breaks physical activity into three categories:

    1. Cardio Training

    2. Resistance Training

    3. Stretching & Rehabilitation

    © American Institute for Preventive Medicine

  • A Case For More Time In The Kitchen

    Healthylife® Weigh

    Part 3

    Couple cooking in the kitchen.

    While this section gives lots of tips for saving time, you may not want to speed through food preparation! Here are some reasons to allow extra time in your day or week for food preparation:

    *  Making more recipes from scratch will give you more control over what is in your food. You can also experiment with more flavors.

    *  Time in the kitchen can be a special time to connect with family and friends after a busy day or week. Turn the TV off and share tasks, like tossing a salad or setting the table.

    *  Many traditions are based around food. Cook old recipes or prepare a meal with an older family member. Sharing stories around food preparation can help you feel connected to your heritage. You may even create new traditions for the next generation of cooks!

    *  Cooking can be an enjoyable hobby. Searching for new recipes, getting creative with modifications, and sharing with others can help you manage stress and bring joy to your day.

    © American Institute for Preventive Medicine

  • Be A Wary Weight Loss Consumer

    Healthylife® Weigh

    Part 7

    Pills in glasses with tape measure.

    Be wary of miracle pills and quick fixes, even if offered by a “doctor” or someone claiming to be an expert. At many commercial weight loss centers, the staff may not have medical credentials or any advanced training in nutrition. They are often salespeople calling themselves “counselors,” without any medical training. Be wary of any center that pushes products and supplements over real food.

    Avoid injections or pills that advertise being able to block certain nutrients, like fat or carbohydrates. Avoid “fat burners” and anything claiming to target specific parts of your body for fat loss. These are likely a waste of money and can be dangerous.

    Having someone create your meal plan for you may help you get started, but be sure to learn how to do it yourself. Learn to make your own healthy choices. Avoid weight loss programs and schemes that encourage dependence on special products.

    © American Institute for Preventive Medicine

  • Deep Breathing

    Healthylife® Weigh

    Part 6

    Women doing deep breathing exercises outdoors.

    An increased amount of oxygen allows your heart rate to slow down. This produces a calming effect.

    1. Sit in a chair, arms at your sides, with your legs uncrossed. Or, lie down on a comfortable surface, like a bed or couch.

    2. If you are able, close your eyes. Do not close your eyes while driving or operating machinery.

    3. Note any tension in your muscles.

    4. Slowly inhale through your nose, expanding your abdomen first. Fill your lungs next.

    5. Hold your breath for 2 to 4 seconds.

    6. Slowly exhale.

    7. Repeat this exercise for several minutes.

    Your chest should feel less constricted. You should feel less stress and tension physically and mentally. Problems haven’t gone away, but you may feel more ready to tackle them or cope with a negative emotion.

    Practice Deep Breathing: Take a Rest from Your Emotions

    Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

    Put your emotional reactions to a situation or issue to rest for awhile. This helps your mind use logical thinking.

    © American Institute for Preventive Medicine