Healthy Body Healthy Mind

1. Healthy Body Healthy Mind Workshop

2. Workshop Objectives Define health and discuss key elements Discuss Importance of health as it relates to improving physical and mental well-being Discuss how to improve health through Moderate exercise Balanced diet Improving self-esteem and body image Provide resources for assistance

3. What is health? What are your ideas about what it means? Where did you develop those ideas?

4. Health Defined According to the World Health Organization, health is defined as a state of physical, mental and social well-being and not merely the absence of disease or infirmity

5. Why is Good Health Important? Healthy behaviors reduce your risk of physical and mental disorders, such as: -Heart disease -Diabetes -Stroke -Cancer -Anxiety -Body Image Issues -Depression -Eating Disorders ………to name a few

6. Body Image Interview I conducted an interview of healthy women concerning the own body image perceptions In general, these women portrayed reasonable positive attitudes about their body image. There seemed to be a slight tendency to want to be just a little more in shape I believe this is common trend in our society that no matter how lean or “in shape” you are it’s as if you’re never fully satisfied This mindset can become obsessive in some people and lead to disordered eating and obsessive exercise behaviors

7. Key Elements of Health The most important thing to remember about health is that it is continuum of progress throughout your entire life Health is about striving for improvement, NOT for perfection Health is about creating balance in your life and your activities

8. Physical Health

9. Ways to Improve Physical Health Get Moving! Engage in regular, yet moderate physical activity Try different activities to find what you enjoy the most Strive for a total of 60 total minutes most days of the week, can do in increments Every little bit counts!

10. Suggestions for Activities Dog-walking Hiking Snowshoeing Contact sports Walk instead of take the bus Take the stairs Park far away & walk Jogging Skiing/snowboarding Skateboarding House-cleaning Yard work Yoga Weight-training Martial arts Gym equipment Dancing Running Swimming Biking

11. Ways to Improve Physical Health

12. Ways to Improve Physical Health Improve Your Diet Strive to eat more real & homemade food Reduce consumption of sugar, salt and processed foods Increase consumption of fruits and veggies Learn to cook….it’s a life skill worth learning! Offer to cook a meal for your parents/family once a week

13. How to Improve Physical Health At www.choosemyplate.gov you can customize daily meal plans and guidelines for yourself It’s free and easy to use It helps you understand how much food is right for your body and your activity level Basic Meal Guidelines :

14. Principles of Mindful Eating Learn to sense physical cues for hunger and use them as a guide for beginning and stopping eating Learn to observe when you are engaging in emotional eating Be a non-judgmental observer of your eating habits Learn to savor and appreciate what you eat Visit www.tcme.org for more information

15. Mental Health

16. Ways to Improve Mental Health Self-esteem is your overall sense of self-worth bases on your internal beliefs of self Improving your self esteem is one of the most important protective factors for reducing your risks of Depression Anxiety Body image issues Eating disorders

17. Ways to Improve Self-esteem Having a positive self-esteem, a sense of self-confidence, and a high level of self-efficacy takes effort Developing these traits is a lifetime journey of self-discovery and self-analysis

18. Ways to Improve Self-esteem Cultivate skills, talents, and hobbies. These increase your self-discipline as well Focus on positive thoughts of self. Challenge pessimistic thoughts that occur Increase your connection to others. One way to do this is through volunteerism Learn from your mistakes instead of seeing them as personal failures

19. Ways to Improve Self-esteem Do not internalize the criticism of others. Their opinion of you does NOT define you Celebrate every personal victory, no matter how small it may seem Appreciate yourself for exactly who you are right now Engage in activities that encourage a mind-body connection, such as yoga, meditation or Tai Chi (or other martial art forms)

20. Ways to Improve Self-esteem Set realistic goals, both small and large, to work towards and be patient with your progress and know that you may have set-backs Surround yourself with positive people who will support good mental health habits and will not perpetuate abusive or overly critical behaviors Do NOT strive for perfection, it will only serve to make you unhappy. Realize that you are human and will make mistakes! It is how we learn and grow !

21. Ways to Improve Body Image Having a positive body image is part of having a positive self-esteem Media often depicts the “average” person as overly thin and physically flawless Realize that these images are often air-brushed to produce a flawlessness that is unobtainable. Engage in exercise to improve health, not as means to produce a flawless figure

22. Ways to Improve Body Image Acknowledge that media often engages in objectification of both men and women to sell products or increase rating Limit your exposure to sources of media that encourage this mindset, such as certain television shows commercials, glamour and diet magazines, and music videos Learn to examine media with a critical eye to see what message is being portrayed

23. Workshop Summary Cultivation of positive health habits increases you sense of physical and mental well-being These things also improve your self-esteem and self-confidence These are protective factors that reduce your risk of certain physical and mental disorders Remember to strive for improvement and an overall balanced lifestyle, not for perfection

24. Website References and Resources www.health.gov for info about healthy living www.who.int for info about health living www.choosemyplate.govfor info about nutrition www.tcme.org for info about mindful eating www.yoga basics.com for info about yoga www.learningmeditation.com for info about meditation

25. Article References Haines, J, Neumark-Sztainer. (2006). Prevention of obesity and eating disorders: a consideration of shared risk factors. Health Education Research, 21 (6), 770-782. Mann, M., Hosman, C. M. H. Schaalma, H., de Vries, N. K. (2004). Self-esteem in a broad-spectrum approach for mental health. Health Education Research, 19 (4), 357-372. Reel, J., Halowich, J. (2010). “Do’s and Don’ts” for eating disorder and obesity prevention in community settings. Utah’s Health: An Annual Review, 58-61. Rosen, D. S. (2010). Clinic report-identification and management of eating disorders in children and adolescents. American Academy of Pediatrics ,126 (6), 1240-1254 Steiner-Adair, C., Sjostrom, L, Franko, D. L., Pai, S., Tucker, R., Becker, A. E., Herzog, D. B. (2002). Primary prevention of risk factors for eating disorders in adolescent girls: learning from practice. Wiley Periodicals, Inc., 2002 , 401-411.