HealthyLife Articles

Tag: mindful

Painless Ways To Eat Less Without Starving

Weight Control

It’s not always what you eat that determines whether or not you lose weight. Sometimes, small changes in the way you eat can help eliminate those extra pounds. Try these suggestions.

* Eat smaller amounts of food more often, and eat at least half of your intake earlier in the day (to increase your metabolism). You’ll burn off more calories that way. (Eat no more than six times a day-including snacks-however.)

* Use small plates, so portions look larger.

* Put less food on your fork or spoon, and take smaller bites. Chew slowly, and pause between mouthfuls.

* Wait 10 minutes before snacking. (The urge might pass.) Don’t prepare snacks for other people.

* If you feel like binge eating, put on tight clothes-it will discourage you.

* Choose more high-fiber and high-water foods like celery, watermelon, and plain popcorn. (You get more to eat without eating very many calories.)

* Mentally imagine yourself thinner–it’ll keep you going.

* Keep low-calorie snacks easily available.

* Never skip breakfast.

* Don’t eat anything after dinner.

* Brush your teeth after every meal. (You’ll be less inclined to continue nibbling.)

* Eat only if you feel relaxed to avoid “nervous munching.”

* Take the light bulb out of your refrigerator–it will cut down on “search-and-consume” forays.

* Drink lots of water every day, to suppress appetite.

* Never starve yourself all day in order to eat a special dinner. (You’ll be more likely to overeat.)

© American Institute for Preventive Medicine

January 23, 2026
Slow Down!

Stress Management

Most people expect too much of themselves. Attempts to accomplish too much in a short period of time causes lots of unnecessary stress. The result is something doctors call hurry sickness, a constant state of rushing around trying to meet an endless line-up of self-imposed deadlines. Stress is the inevitable by-product of this frenetic level of activity.

Here’s how to turn your activity meter to “slow” instead of “go.”

* Leave your wristwatch at home on days you don’t absolutely have to be somewhere on time.

* Practice doing one thing at a time instead of two or three things at once (like talking on the phone and reading your mail).

* Make a deliberate effort to speak more slowly. Don’t cut other people off in midsentence.

* Walk at a slow, steady pace, not a racewalker’s clip.

* Smile and greet people instead of occupying your thoughts with where you’re headed or what you’re going to do next.

* Drive no faster than the posted speed limit.

* Get used to waiting in line without getting agitated.

* Allow a buffer zone of 15 minutes between appointments, to give your brain and body some stress-free “breathing space.”

* Schedule some free time into every day. It’s not a waste of time to rest and do nothing.

* Take time to “smell the roses”-that is, to notice beauty and appreciate the little things in life.

© American Institute for Preventive Medicine

January 23, 2026
Eating At A Restaurant

Healthylife® Weigh

Part 3

Use the same guidelines for choosing food at the grocery store to help you make healthy choices at a restaurant. Compared to preparing food at home, you have less control over what is in your food, how it is prepared, and how much you are served. However, you DO have some control. Here are a few tips to help you follow your eating goals when you eat out:

1. Choose a restaurant that offers healthy options.

* If you are dining with a group, offer to make the reservation.

* Read reviews to learn about experiences other people have had at the restaurant.

* Avoid all-you-can-eat buffets or anything that is offered in an “endless” supply.

2. Look up menus ahead of time. Many restaurants, especially fast-food restaurants and other chain restaurants, offer nutrition information online for items on their menu.

3. Look for clues in the menu. Menus can offer information about what is in the food and how it is made.

* Look for meat, poultry, and seafood that has been baked, broiled, steamed, poached, or grilled. Avoid fried choices. Or, ask if a fried food can be prepared with one of these healthier cooking methods.

* Pictures, if on the menu, can show you the size of the food groups on the plate. If you need more vegetables to meet your daily needs, ask for an extra serving or order a side salad.

* Choose from the “heart healthy” section of the menu, if available. These choices are usually lower in saturated fat and sodium.

4. Ask for changes to an item, if needed. Menu items can usually be modified by the restaurant. Use the menu to learn what the restaurant has in the kitchen. Mix and match to create a meal that fits your goals. *Be kind and tip your wait staff generously if you are asking for a lot of changes to your order!

5. Follow your healthy eating plan during the day. Skipping meals or ignoring hunger earlier in the day can lead to overeating or choosing foods higher in sugar, saturated fat, and salt at the restaurant.

6. Choose your portion. Order your meal as a half-size order or split a meal with a friend. Take some of your food home for another meal.

7. Set yourself up to be successful. Decline the bread basket, politely. If you are with a group that wants the basket on the table, keep it at the other end to avoid grabbing a piece out of habit. Or, share a piece.

8. Limit alcohol. This can be a big source of added calories. Stick with one glass of wine or one beer. Or, avoid alcohol altogether.

Most importantly, enjoy yourself!

Restaurants can be places to try new foods and flavors and make wonderful memories with family and friends. Take your time. Use your napkin between bites and sip your water often. Engage in conversation. Appreciate the restaurant’s décor and the courtesy of the staff.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Healthy Celebration

Healthylife® Weigh

Part 6

Happy times may also be triggers for overeating or making less healthy food choices. Holidays and other special occasions may also make it harder to fit in physical activity.

Items that trip you up during a celebration:

* Drinks: soda, alcoholic beverages

* Foods: desserts, large helpings of “comfort foods”

* Gifts of candy, cookies, etc.

* Too many things to do and less time to prepare healthy meals

* Workplace parties and cookie exchanges

* More travel or a change of routine

* Events centered around large meals, or appetizers

* All-you-can-eat buffets on cruise ships or at resorts

Approaches to Celebration

There are many ways you can approach a celebration.

1. Make choices that fit with your healthy eating goals. Choose this option most of the time.

2. Make mostly healthy choices, but choose small treat foods. Choose small portions of these treats and eat them mindfully.

3. Eat without restriction. Eat and drink what you would like without feeling guilty for choosing less healthy foods. Choose this option rarely and plan to make healthy choices the next day.

If you have been making healthy choices for a while, you may notice your body’s negative response to certain unhealthy foods. Foods high in saturated fat seem to sit in your stomach longer and make you feel uncomfortable. Meals low in fiber may leave you constipated. Artificial sugars may give you a headache. Pay attention to this difference. It can help you choose less of these foods in the future.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Emotional Eating

HEALTHY EATING

There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

Learn to listen to your body.

Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

Wait a little while.

If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

Keep unhealthy foods away.

Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

Don’t worry about past mistakes.

When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

Find healthy ways to deal with stress.

Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

© American Institute for Preventive Medicine

January 23, 2026