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 […]
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Healthylife® Weigh Part 6 Use relaxation techniques to manage emotional eating triggers. Learn These Four Skills to Relax 1. Relaxation Reflex: Get rid of muscle tension. 2. Mindfulness: Be fully present in the moment. 3. Deep Breathing: Feel relaxed by breathing in more oxygen. Plan Relaxation Time Plan 15 minutes during the day to intentionally
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Healthylife® Weigh Part 1 Having self-compassion is a value that is central to the theme of this guide. Self-compassion means being kind and caring to yourself, both physically and mentally. What are three unkind things I say to myself? Read these phrases out loud now. How do you feel hearing these things? Imagine your words
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Healthylife® Weigh Part 2 Protein-rich food choices make up one-quarter of MyPlate. Protein helps the body build and repair muscle tissue, fight disease, manage hunger, and perform other essential tasks. The protein group includes seafood, meats, poultry, eggs, nuts, seeds, and soy foods and beverages. Protein provides 4 calories per gram. Protein sources can be
Healthylife® Weigh Menus & Recipes Protein helps build and repair muscle tissue, fight disease, manage hunger, and perform other essential tasks. This food group includes seafood, meats, poultry, eggs, nuts, seeds, and soy foods and beverages. Try to include at least one non-meat source of protein every day. Plant proteins are very nutrient dense. *
Healthylife® Weigh Part 5 Emotional Health Exercise releases endorphins and increases levels of serotonin and dopamine in the brain. These brain chemicals help create feelings of happiness and euphoria. You may start to feel these benefits after just a few minutes of moderate exercise. This leads to a quick happiness buzz and an overall mood
Healthylife® Weigh Menus & Recipes The nutrition guidelines in HealthyLife® Weigh and this menu planning guide are based on USDA’s MyPlate and the 2015-2020 Dietary Guidelines for Americans. MyPlate helps to identify how much food makes up a healthy and balanced meal by showing how different food groups take up space on a plate: *
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
Healthylife® Weigh Part 3 Recipes offer guidelines, not rules. You may want to modify them if you: * Don’t like an ingredient. * Don’t have an ingredient. * Want to include something different. * Need to fulfill a need on MyPlate, like getting another serving of vegetables or whole grains. * Want to reduce sodium,
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Healthylife® Weigh Part 3 Every meal does not have to include every food group. Combine at least three food groups at every meal, and at least two food groups at every snack. For example, combine an apple and peanut butter to get one serving of protein and one serving of fruit. This will help you
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