Map Your Meal Plan
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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Coaching Programs
Top of the BCDM programs.
Map Your Meal Plan 2
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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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
Master Food Prep
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
Meal And Snack Ideas
Healthylife® Weigh Part 3 Below are ideas for basic meals and snacks. Use these ideas to start building your meal plan. Meal Idea: Pasta or Rice Dinner Choose ingredients from the chart below. This recipe makes four servings. Directions: 1. Cook pasta or rice according to package directions and drain. 2. Cook protein choice as
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Meal Planning Basics
Healthylife® Weigh Part 3 This online guide uses the terms breakfast, lunch, dinner, and snacks. * Breakfast: The first time you eat upon waking * Lunch: 3-4 hours later * Dinner: 4-5 hours later * Snacks: Small meals between breakfast, lunch, and dinner. These are optional, but snacks may help you manage hunger. Your work
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Limit Artificial Sweeteners
Healthylife® Weigh Part 3 Artificial sweeteners give a sweet taste without adding the calories you get with sugar. They don’t contribute to tooth decay and don’t raise blood sugar levels. However, consuming these sugar substitutes can have significant drawbacks. They may: 1. Raise your sweetness threshold. This can make it harder to break a sugar
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Limit Sodium
Healthylife® Weigh Part 2 Your body needs some sodium to: * Maintain the right balance of fluids in your body. * Transmit nerve impulses. * Contract and relax muscles. Use added salt sparingly and limit foods high in sodium. Most people eat much more sodium than they need. There are important reasons to limit sodium
Limit Sodium 2
Healthylife® Weigh Menus & Recipes Your body needs some sodium (salt), but not too much, to keep the right balance of body fluids, use muscles properly and transmit nerve signals. Limit foods high in sodium and use added salt sparingly. Ways to limit sodium include: * Limit processed meats like sausage and pepperoni. * Choose
Look Beyond Your Weight Goal
Healthylife® Weigh Part 7 A healthy lifestyle is not just about the number on the scale. Reflect on what got you motivated to lose weight and got you over hurdles. Strengthen your values by connecting more to the world around you. Share your story.Share your struggles, your ideas, and your motivation. Share through your words
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