Top of the BCDM programs.
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
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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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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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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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
Healthylife® Weigh Part 6 Indicate how often the following scenarios apply to you. * When I’m angry or upset, I think, “I don’t care what I eat or how much I eat.” * When I see something tasty, I eat it but regret it later. I find myself saying, “Why did I just do that?
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Healthylife® Weigh Part 1 Understanding your values can help you see what motivates you. Having a clear set of values will also help you select the best tools and strategies later in this guide. Values are personal qualities and ways of living. They help you see who you are and who you want to be.
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Healthylife® Weigh Part 3 Cooking from scratch is a great way to know what is in your food and to prepare it how you like it. You can also start with a pre-made, packaged food and make a healthy meal from it! The chart below gives examples of ways to add nutrients to packaged foods.
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Healthylife® Weigh Menus & Recipes There are many ways to start with a pre-made, packaged food and make a healthy meal from it. Use this chart for ideas on adding nutrients to packaged meals. Add your own ideas in the spaces provided to have on hand. © American Institute for Preventive Medicine
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