Top of the BCDM programs.
Healthylife® Weigh Part 6 Recover from Overeating 1. Be kind to yourself. Practice self-care right away, both in what you say to yourself and what you do. Say something kind to yourself now. Write it down here: 2. Drink water and get enough sleep. This supports your kidneys and liver, two organs in your body […]
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Healthylife® Weigh Menus & Recipes Your body can get all the sugar it needs by eating foods that naturally contain sugar, including fruit, dairy, and grains. However, sugar is added to many processed foods and drinks that we consume. While it’s okay to eat a sweetened food or treat once in a while, eating too
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Healthylife® Weigh Part 5 Body Ownership, Healthy Body Image * My body is beautiful to me. * My feelings about my body are not influenced by society’s concept of an ideal body shape. * I know that the significant others in my life will always find me attractive. * I nourish my body so it
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Healthylife® Weigh Part 3 Alcoholic beverages provide calories with little or no nutrients. Alcohol can damage your heart, liver, brain, and other body systems. It can cause high blood pressure and increases your risk for some cancers. Drinking can also decrease your immunity, making it harder for your body to fight disease. Effects of Alcohol
Healthylife® Weigh Part 2 Calories are units of energy that fuel your body for daily functions like breathing, eating, and thinking. Calories are also burned during physical activity. The more active you are, the more energy your body needs. Use the chart below to find your estimated daily energy needs. Calories needed vary by sex,
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Healthylife® Weigh Part 5 Disordered eating can be hard on your body and your mind. Follow the guidelines in this book to develop a realistic, patient approach to managing weight. Be self-kind, not self-critical. Eating Disorders If you are concerned that you may have an eating disorder (e.g., anorexia nervosa, bulimia nervosa, or a binge
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Healthylife® Weigh Menus & Recipes Choose a wide variety of whole fruits and vegetables for a huge assortment of vitamins, minerals, phytochemicals, and fiber. Select fresh, frozen, dried, or canned. Choose canned fruit packed in juice to avoid added sugar. Choose canned vegetables with reduced or low sodium levels. Try to include a fruit or
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Healthylife® Weigh Part 3 Not getting enough sleep can affect your appetite and make it harder to manage your blood sugar. A shortage of sleep also: * Triggers ghrelin, a hunger hormone. Ghrelin increases appetite, especially for sweets, salty foods, and starches. * Decreases another hormone, leptin. Leptin helps your body know when you are
Healthylife® Weigh Menus & Recipes Your work schedule, culture, travel, dietary restrictions, or preferences will influence your meal schedule. Generally, a daily schedule for eating includes: * Breakfast: First meal after waking up * Lunch: 3-4 hours later * Dinner: 4-5 hours later * Snacks: Smaller amounts of food between meals (optional) Goals for all
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Healthylife® Weigh Part 2 Grains & starches make up one quarter of MyPlate. This section includes foods made from grains, such as wheat, rice, quinoa, and oats. It also includes starchy vegetables like potatoes, winter squash, peas, and legumes. 1 ounce of grains & starches counts as: * 1 slice of bread * 1 ounce
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