A Positive Body Image

Body Image Exercises

• Remind yourself of all the things you are besides a body. "I am … caring, worthwhile, growing wiser,"etc.
• Stop thinking that a smaller size pair of pants, a flatter stomach, thinner thighs, etc. is the answer to all life's problems. Deal with and set goals about real issues in your life…maintaining good emotional and physical health, relationships, job.
• Make a list of things you are waiting to get thin to do (wearing a belt, eating at a special restaurant, buying clothes, visiting an old friend or family). Start doing things on the list now.
• Begin by doing two things per day that you would have done in the past if only you were thinner. It may be the same things that you repeat each day for a while, and then try riskier activities. Behave like a person that is comfortable with her body. Watch what happens to how you walk, interact and eat.
• Give up judgments about your body. If you find yourself critical of fat thighs, counter the thought with "the sky is blue" or "I have everything I need", a neutral thought to break emotional reaction to the negative one.
• Make friends with your body. You've tried wishing or hating body parts away. Try a tender massage.
• Get rid of all clothes that don't fit. Wearing tight clothes or ill fitting undergarments only emphasizes to yourself how "not right" your body is.
• Spend 5 minutes daily looking at your body in a mirror -- don't judge. Notice curves, length of arms, long waist, firmness etc.
• Compliment yourself.
• Find ways to "nourish yourself", reward yourself other than by eating.
• Don't forget to boost up others. Help other individuals to have realistic expectations of themselves and others. Encourage friends and family to take ownership of their accomplishments and talents. Encourage and affirm personally and socially responsible behavior.

~author unknown

"Only yourself can heal you, Only yourself can lead you" ~Sara Teasdale

Protein

The meat and bean group includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds.

Foods from meat and beans group provide nutrients that are important to staying healthy, such as building muscle. These nutrients include protein, B vitamins, vitamin E, iron, zinc, and magnesium.

• Buy lean cuts of meat such as sirloin, tenderloin, and top round (cuts of meat that have "loin or round in the name)
• Buy frozen chicken and turkey breast
• Buy fat-free or low-fat sandwich meats (avoid meats high in fat, such as hot dogs and bologna)
• Choose dry beans or peas as a main dish or as part of a meal several times a week.
• Choose fish, nuts and seeds a couple of times a week in place of meat because they contain healthy oils that are good for us.
• Buy turkey bacon
• Buy turkey or chicken hamburger

Serving a meatless meal can also be a way to cut costs.