Healthylife® Weigh Part 1 Maintaining a healthy weight helps you enjoy good health and feel better! Carrying too much or too little weight, relative to your height, puts you at risk for certain weight-related health conditions, including: * Heart disease, stroke, and high blood pressure * Sleep apnea, asthma, and other breathing problems * Diabetes […]
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Healthylife® Weigh Part 4 You walk into the kitchen and see a box of cereal sitting out. You fill your cereal bowl and eye the leftover pie next to a bag of chips on the counter. It’s been a long day and you deserve a treat, right? When you are hungry, tired, bored, or stressed,
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Healthylife® Weigh Part 4 To help make your healthy habits easier, make doing your unhealthy habits harder or unpleasant. Make healthy choices pleasant and convenient. Ways to Make Unhealthy Habits Unpleasant and Inconvenient * Sit in an uncomfortable chair when having an unhealthy food or drink. Don’t sit on the couch to eat. * Keep
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Healthylife® Weigh Part 6 Use the tools presented earlier in this guide to manage stress. * Be physically active. * Dispute unhelpful thoughts. * Create a healthy food environment. When stressed, it may be tough to avoid unhealthy food options that are within arm’s reach. * Listen to music. Or, learn an instrument, write music
Healthylife® Weigh Part 5 Incorporate more movement into your daily activities. Take the stairs, park farther away from the building, and get up to stretch every hour. Also, plan at least 30 minutes each day, most days of the week, to engage in moderate-to-intense exercise. Add exercise to your daily schedule. Decrease Time Wasters If
Healthylife® Weigh Part 3 Print this page or download the “Print on Demand” to map your meal plan. © American Institute for Preventive Medicine
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Healthylife® Weigh Menus & Recipes Print this page or download the “Print on Demand” to map your meal plan. © American Institute for Preventive Medicine
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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
Healthylife® Weigh Part 3 Food preparation does not need to take a lot of time. The more you prepare food, the better you will get at being efficient in the kitchen! 1. Make double batches of dinner meals. Freeze individual portions in airtight containers. Label with the date and what it is. 2. Buy pre-cut
Cancer 1. Don’t smoke, chew, or dip tobacco. 2. Each day, eat two to five servings of fruits and two to eight servings of vegetables. Make sure to have dark-green and orange vegetables and beans and lentils. 3. Choose whole-grain breads, cereals, and pastas over white, refined breads, rice, and pastas. 4. Protect yourself from
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