HealthyLife Articles

Tag: reminders

  • Alter Your Eating Cues

    Healthylife® Weigh

    Part 4

    Rye sandwich with ricotta, herbs and basil.

    Eating cues are things that prompt you to eat. They come from links your brain has made between eating and other events. When done over and over again, the event itself triggers eating. Some examples of events that trigger eating are:

    *  Morning coffee breaks: Doughnuts, sweet rolls

    *  Watching football on TV: Potato chips, beer

    *  Shopping at the mall: Big cookies, soft pretzels, soda, specialty coffee

    *  Going to a movie: Buttered popcorn, soda, candy

    *  Going out to celebrate: Large meals, desserts, alcoholic beverages

    *  Attending sporting events: Beer, hot dogs, nachos with cheese, peanuts

    Focus on triggers that you face most often and that lead you to eat foods high in added sugar, saturated fat, and/or sodium.

    It is possible to break these links. The more you practice a new behavior, the stronger it becomes. You may want to replace eating with a non-eating behavior. Or, you may want to practice choosing a healthier food or drink at that time.

    Ways to Alter Eating Cues

    *  Eat a snack before going somewhere (including out to eat).

    *  If allowed, bring your own healthy snack.

    *  Bring or buy a “fun-sized” or small portion of the treat you are craving (if available).

    *  Eat meals and snacks in one specified place at home, such as the kitchen or dining room table.

    *  Never eat while standing-always be seated.

    *  Do no other activity, such as watching TV, while eating.

    *  Try to eat meals at the same time each day.

    *  Take along bottled water and high fiber snacks to places that trigger high-calorie drinking and eating.

    *  Take a walk break instead of a morning coffee break.

    *  Avoid walking by places that tempt you to eat while you shop.

    *  Go to places, be with people and/or do things not associated with eating.

    *  Take longer to eat a meal.

    *  Use utensils to eat.

    *  Put your fork or spoon down between bites.

    *  Chew & swallow each bite before taking another one.

    *  Take sips of water between bites.

    *  Split a meal or snack with someone else.

    © American Institute for Preventive Medicine

  • Better Health Is In Your Pocket

    SELF-CARE CORNER

    Image of doctor holding up a smart phone.

    Most people spend time every day on their smartphone or tablet. Why not put that time to good use by downloading an app that can help you improve your health? There are thousands of health apps available to suit many different health goals and personality types. Check out some of these health apps you can start using today:

    Relax Melodies by Ipnos Software(for iPhone and Android)

    Quality sleep and stress management are an important part of good health. This app lets you choose your favorite sounds to create a personalized relaxing song that helps you relieve stress and sleep better.

    Calorie Counter by MyFitnessPal(for Android)

    For those trying to make better food choices or lose weight, sometimes knowing how much you eat can make a big difference. This app allows you to track food intake and exercise with a large food database. Connect with other users for encouragement and support.

    Diet Controller by Margaret Dangerfield(for iPhone)

    This app can help you view your eating and fitness activities on your devices. Log and track your daily food intake with a USDA-based food database. Users also can create charts and reports while tracking nutrients, calories and exercise.

    Hydro Coach by Codium App Ideas(for Android) orWater App by Inspiring Life Technologies(for iPhone)

    Drinking water is an easy, healthy way to fight fatigue and may help you consume fewer calories. These apps are designed to help you track how much you’re drinking and to offer reminders when it’s time for another glass.

    Quitter’s Circle by Pfizer Inc. and the American Lung Association(for iPhone and Android)

    For those trying to quit smoking, this app allows you to create a personalized quit plan, connect with others for support, get quitting tips, and celebrate milestones.

    Hundreds of health-related apps are available today – and many of them cost less than $10. Try an app that suits your life for a high-tech way to be healthier!

    © American Institute for Preventive Medicine

  • 3 “S”S For Being Active At Work

    FAMILY LIFE

    Two coworkers holding a set of dumb bells in hands.

    Many people have jobs that require sitting at a desk or being inactive for long periods of time. This can make it hard to reap the benefits of exercise, like having more energy and weight loss. But you can fit in fitness at work with just a few tricks.

    1.  Shoes. If you wear a dress or work shoes, bring your sneakers to work. Keep them under your desk and slip them on during your lunch break so you can take a brisk walk in comfort.

    2.  Stairs & standing. Whenever possible, take the stairs instead of the elevator. A few extra calories burned is better than none. Try to stand or walk when you don’t need to be sitting. This could be during a phone conversation, or going down the hall to speak to someone instead of calling or emailing them.

    3.  Schedule. Put time in your schedule to exercise. It’s one of the most important things you can do for YOU! If you don’t have enough time at lunch, find a way to exercise either before or after work. Write it down in your work calendar as a reminder that it’s an important commitment.

    © American Institute for Preventive Medicine