HealthyLife Articles

Tag: HealthyLife® Weigh

Get Enough Sleep

Healthylife® Weigh

Part 3

Not getting enough sleep can affect your appetite and make it harder to manage your blood sugar. A shortage of sleep also:

* Triggers ghrelin, a hunger hormone. Ghrelin increases appetite, especially for sweets, salty foods, and starches.

* Decreases another hormone, leptin. Leptin helps your body know when you are full.

* Increases anxiety and negative feelings, which can lead you to eat unhealthy snacks and overeat “comfort foods.”

* Decreases energy to exercise.

Tips for Improving Sleep

* Create a comfortable place to sleep. Make sure your bed, pillows, and bedding are comfortable.

* Maintain a slightly cool temperature in the bedroom.

* Avoid looking at a screen (TV, laptop, smartphone, tablet, etc.) 30 minutes before bed.

* Create a bedtime and waking routine.

* Reserve the bed for sleep and sex. Avoid doing other activities in bed, like work or having an argument.

* Have a small snack before bed if you are hungry.

* Avoid foods high in sugar or refined carbohydrates just before bed. The rise in blood sugar can provide a burst of energy that keeps you alert and makes it difficult to go to sleep.

* Avoid foods that are likely to cause acid reflux (heartburn), gas, cramping, or indigestion if you are prone to these problems. Fatty or spicy foods, beans, garlic, peanuts, and dairy foods may cause discomfort for some people.

© American Institute for Preventive Medicine

January 23, 2026
It Takes A Village

Healthylife® Weigh

Part 4

Build support around you. Support from others can help:

* Motivate you and lift you up when you stumble.

* Hold you accountable.

* Give you new ideas and inspiration.

* Make activities more fun.

Start With One Person

Find someone you know and trust. This could be anybody-a family member, friend, or coworker. Perhaps this person already motivates you to make positive changes in your life.

1. Let them know what you are trying to do.

2. Ask them if they would be willing to support you.

3. If “yes,” say “thank you!”

4. Let them know how to help you. This may change over time.

5. Thank this person often. Let them know the impact they are having on your lifestyle change.

Let Others Know How to Help You

Even when someone wants to help you, they may not know how. You have probably experienced this already, like when someone gives you cliché advice or gives you a sweet treat to cheer you up.

Be specific when you tell others how to help you. Here are a few ideas.

* Remind you of your strengths and talents.

* Share healthy recipes for easy meals and snacks.

* Plan social times that don’t involve food. For example, go for a walk or go to the same exercise class.

* Give you non-food gifts only.

* Take care of your children so you can do your planned exercise. Or, plan an event where your families can be active together.

© American Institute for Preventive Medicine

January 23, 2026
Massage

Healthylife® Weigh

Part 5

Massage can be a form of recovery for your muscles. Massage, especially deep compression massage, can help relax tight muscles and knots that have formed between muscle layers. This can help with normal blood flow, keep your muscles flexible, and reduce pain.

A professional massage therapist or a friend can assist you with massage. Or, you can give yourself a massage.

Self-Massage

Use a foam roller, tennis ball, Thera Cane®, or muscle roller stick. These items are fairly inexpensive and can be purchased from major retailers and sporting goods stores. Or, using your fingers is free! Apply pressure to specific parts of your body. Go slowly. If you purchase a self-massage tool, follow package instructions.

© American Institute for Preventive Medicine

January 23, 2026
Review And Prepare 4

Healthylife® Weigh

Part 4

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

January 23, 2026
Practice Assertiveness

Healthylife® Weigh

Part 4

Practice responding to common scenarios. Below are sample responses to a few statements and situations.

“One piece of chocolate cake won’t hurt you.”

You’re right, but a whole cake of pieces will! Since I’m not eating chocolate cake as often, I’ll enjoy a couple of bites with you. -OR- I’m not eating chocolate cake as often. I’ll have a piece another time.

“I made it just for you.”

Wow, I really appreciate you thinking of me! I’m cutting back on how much I eat that treat right now. Can I have just a taste?

“What’s the matter? Don’t you like it?”

I am enjoying it, but since I’m changing how I eat, I’m eating the amount that’s just right for me.

“You’ve been on every diet there is. This one won’t work either.”

I appreciate your concern for my success, but this time my goal is a healthy lifestyle change and the weight loss is secondary. I’m doing things differently this time.

Someone takes you on a “surprise” trip to the ice cream parlor.

What a surprise! I’m going to enjoy a kiddie-size ice cream. Next time, maybe we could go for a walk, go someplace different, etc.

Someone asks you to do something during planned physical activity time.

Thanks for the invite, but I have plans to go to the gym today. How about we take a look at our schedules and find a time that works for both of us to do something in the future. Or, would you like to join me?

You look great! You don’t need to change anything you’re doing!

Thanks for the compliment! But, I want to look and FEEL my best so it’s important for me to keep implementing healthier lifestyle choices for myself.

© American Institute for Preventive Medicine

January 23, 2026
Set Yourself Up For Success

Healthylife® Weigh

Part 5

Create a consistent routine for yourself. Reduce the number of excuses you can make. Tips for creating an exercise habit:

*Seize your moment.Be aware of when your motivation to exercise is high. You may prefer mornings over evenings. Or, the opposite. Plan to exercise when you are more likely to be physically and mentally on board with it.

*Get ready ahead of time.Pack a bag with clothes, shoes, deodorant, hair ties, a water bottle, a small towel, and other supplies you’ll need. When exercise comes up on your calendar, all you have to do is grab the bag.

*Get ready for round 2 ahead of time.Have several days’ worth of workout clothes clean and ready to go. Store workout clothes together so it is easy to re-fill your gym bag. Make it easier to repeat your habit.

*Commit to repeating your routine.Join a recreational sports team, sign up for a class, or pay for a personal training package. Even if you are not feeling up to it one day, having it on the schedule may get you there.

*Be accountable to someone.Commit to meeting a friend for exercise at a certain time. Get a workout buddy and swap shoes. If you don’t show up, they won’t be able to work out either! Or, commit to logging your workout on social media or with a friend.

*Be patient.It may take time to find an activity you like. It may take even longer to feel like it is a normal part of your day to exercise. Keep going. You’ll get there!

© American Institute for Preventive Medicine

January 23, 2026
Use Social Media For Support

Healthylife® Weigh

Part 4

Today’s social world goes beyond the people you see on a daily basis. From Facebook to Twitter, Instagram to Snapchat, social media may be a big part of your life. Perhaps you follow friends, family, sports and entertainment personalities, or online groups and message boards.

Social media can be a powerful, positive part of your healthy lifestyle change. What you read, see, and hear can affect your mood, knowledge, what you think is normal, and how you feel about yourself. It can also be negative and make it harder for you to reach your goals.

Positive ways to use social media:

* Follow friends, nutritionists, and food bloggers who promote positive, healthy body and mind messages.

* Un-follow or block individuals who tend to post negative comments or who engage in arguments on social media.

* Share what inspires and motivates you on social media.

* Instead of reading or listening to short clips of news, read more investigative and thorough articles that make you think. Use this as food for thought on your next walk or in a discussion.

* Explore websites that bring people who share a common interest together. Join an outdoor adventure club or social group on MeetUp! (www.meetup.com).

* Support your friends and family who you see working to make changes in their lives, whether in health or another area of life.

* Follow friends, bloggers, or magazines that share ideas for meals, snacks, or workouts.

* Share what challenges you face and ask for support from friends & family.

* Share your goals to improve accountability.

* Note how much time you spend on social media sites. Could this time be spent planning a grocery list, going for a quick walk, or getting to bed earlier?

Follow & Subscribe

Tune into positive influencers on social media. Subscribe to recipe-packed magazines and blogs. Find new information, colorful ideas, and inspiring people to help you stay motivated and find social support.

Magazines (and corresponding websites):

* Clean Eating (www.cleaneating.com)

* Eating Well (www.eatingwell.com)

* Cooking Light (www.cookinglight.com)

* Vegetarian Times (even if you’re not a vegetarian, this magazine provides great plant-based meal and snack ideas!)(www.vegetariantimes.com)

* Experience Life (www.experiencelifemag.com)

Blogs & Social Media Accounts

Pinterest (www.pinterest.com) – Think of Pinterest as a picture-book guide to meal plans, recipes, printables, workout ideas, and inspiration. This site offers much more than tips for healthy eating, but here are some search terms to get you started: “clean eating” “healthy recipes” “healthy (food item, like stir fry or quiche)” or “easy workouts.”

@SproutedKitchen (Twitter, Instagram) andwww.sproutedkitchen.com– Whole foods inspiration and recipes

@Veggieful (Twitter, Instragam)- Ideas for incorporating more fiber-rich, plant-based foods into your diet

@Skinnytaste (Twitter, Instagram) andwww.skinnytaste.com– A healthy take on many easy, familiar recipes

Content and advertising in these publications and websites may or may not reflect the opinion of the American Institute for Preventive Medicine or that of its Medical Review Board.

Filter Your Social Media

* Who or what do I want to start following?

* Who or what do I need to stop following?

* How can I reduce the time I spend on social media?

Comparing Yourself to Others

Avoid physical comparisons with others. You will never look exactly like someone else. Instead, look at the qualities you admire in others.

* Who is someone I admire? What values does this person show by their actions? Underline the values you want to have yourself (e.g., sense of adventure).

* What actions can I take to start living one of those values?

© American Institute for Preventive Medicine

January 23, 2026
Add A Stress-Busting Food To Your Day

Healthylife® Weigh

Part 6

What you eat may impact your mood. Make sure you are eating a balanced diet with nutrient-dense foods. B vitamins and magnesium can be helpful for managing anxiety and boosting your mood. Avoid foods and drinks high in sugar that can cause mood swings and fatigue.

B Vitamins

B vitamins can stimulate the brain’s production of serotonin. This helps you relax and feel good.

Good Sources of B Vitamins

* Animal products: fish, poultry, meat, eggs, or dairy

* Whole grains, beans and lentils

* Fruits and vegetables, especially leafy greens, papayas, oranges, and cantaloupe

* Fortified breakfast cereals and enriched soy or rice milk

* Nuts, such as almonds, pistachios, and walnuts

Magnesium

Magnesium has a calming effect on the brain. It can help relax muscles, blood vessels, and the gastrointestinal tract. Magnesium can also boost serotonin and reduce mood swings.

Good Sources of Magnesium:

* Dark leafy greens

* Nuts, seeds, and dried fruit

* Beans and lentils

* Whole grains

* Avocados and bananas

* Dark chocolate

* Yogurt

* Fish

© American Institute for Preventive Medicine

January 23, 2026
Befriend Healthy Fats

Healthylife® Weigh

Part 2

Fats and oils do not have a separate section on MyPlate. Many foods that are sources of healthy fats are part of other groups. For example, nuts and seeds are part of the protein group. Avocados are part of the vegetable group.

Fat has 9 calories per gram, making it a concentrated form of energy. Fat has more than twice the calories per gram that protein and carbohydrates have. That means there is a lot of energy (calories) in just one spoonful! It is important to select fats that are giving you the most nutritional value for those calories.

Fats:

* Provide energy, especially long-term energy

* Transport fat-soluble vitamins (A, D, E, and K)

* Help the body make hormones

* Help you feel satisfied and full longer

* Make up cell structures in body tissues

* Cushion vital organs

* Support healthy skin and hair

Chooseplant-based sources of fat most often. Healthy choices are nuts, seeds, nut and seed butters, canola oil, olives, olive oil, and avocado. These foods contain more unsaturated fats (monounsaturated and polyunsaturated fats). Salmon is also a good source of healthy omega-3 fats. While some research suggests that coconut and coconut oil contain a healthy form of saturated fat, there is still much debate in the scientific community about any health benefits.

Even with healthy fats… Appropriate serving sizes for these foods are small. A small amount will help you feel full and provide many nutrients!

Limitanimal sources of fat (red meat, processed meats, butter, whole-milk dairy). These foods contain more saturated fat. Saturated fat raises low-density lipoprotein (LDL) (“bad” cholesterol). This increases the risk for heart disease, especially when combined with a higher sugar diet.

Avoidtransfats in any amount.Transfats are made when manufacturers add hydrogen to vegetable oil. This process gives foods a longer shelf life and adds flavor.Transfats raise your LDL cholesterol and lower your high-density lipoprotein (HDL) (“good” cholesterol). Eatingtransfats increases your risk of developing heart disease, stroke, and type 2 diabetes. Avoid products that contain “hydrogenated oils” or “partially hydrogenated oils.” These ingredients are not considered safe by the U.S. Food and Drug Administration (FDA).

© American Institute for Preventive Medicine

January 23, 2026
Do Activities You Enjoy

Healthylife® Weigh

Part 5

Answer these questions.

* What activities have I been good at before?

* What activities do I enjoy doing?

* What equipment do I have or can I use?

* What outcomes do I want to achieve?

* What activities am I physically able to do?

© American Institute for Preventive Medicine

January 23, 2026