Healthy Images

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Healthy Images

• A positive way to look at yourself

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Body Image

• Do you weigh your self-esteem on the bathroom
  scales?
• Do you feel fat some days?
• Do you compare your body to other peoples?
• If you answered yes, youre not alone. Many
  people, especially women, are dissatisfied with
  their bodies.

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What Is Body Image?

• Body image is the mental picture that you have of
  your body plus the feelings and judgments that
  you have about this picture.
• This picture is often inaccurate and has little
  to do with how you actually look or how other
  people see you.
• With positive thoughts and lifestyle choices, you
  can change your body image and how others respond
  to you.

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10 Steps for Building a Positive Body Image

• 1. Accept yourself
• Feeling good about yourself starts with accepting
  who you are and how you look.
• Healthy bodies come in all shapes and sizes.
• Focus on your good qualities and pass over
  negatives.
• Love your body, and treat it well by exercising,
  eating healthily, having bubble baths ... doing
  things that you enjoy.

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10 Steps to a Positive Body Image (continued)

• 2. Step off the diet roller coaster for good!
• Yo-yo dieting can be extremely harmful to your
  body and your self-image.
• Make healthy changes.
• Dont follow trend diets design your own
  tailored eating habits, with input from reliable
  sources such as dietitians and other health
  professionals (see www.dietitians.ca).
• Get active make it a social event so that you
  develop support systems for motivation and to
  have fun!

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10 Steps to a Positive Body Image (continued)

• 3. Enjoy eating well
• Eat for energy and for pleasure.
• Follow the recommendations in Eating Well with
  Canadas Food Guide.
• Choose more fruits and vegetables, whole grain
  products, lean meats, and low-fat milk and
  alternatives
• Ask yourself if you are eating because you are
  hungry or for some other reason.
• Learn to trust and listen to your body, it will
  tell you when to eat and when to stop.

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10 Steps to a Positive Body Image (continued)

• 4. Enjoy being active
• Physical activity helps you to deal with stress.
• Make it me time to reflect about your day.
• The recommended 3060 minutes of physical
  activity per day doesnt have to be all at once.
• Try taking the stairs instead of the elevator.
• Go for a walk at lunch and refresh yourself.
• Try a new activity, like ballroom dancing, yoga,
  salsa classes ... something fun and exciting.
• Involve others, grab a buddy or family member and
  motivate each other to succeed.

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10 Steps to a Positive Body Image (continued)

• 5. Create a mental spa
• Breath deeply and relax.
• Think of a place where you feel peaceful,
  relaxed, and content.
• Slow down and let go of your responsibilities for
  a little while.
• Experience the magic when you quiet your mind and
  let yourself enjoy the moment.

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10 Steps to a Positive Body Image (continued)

• 6. Make your imagination work for you
• Everyone has 5,000 thoughts an hour.
• You can choose thoughts that encourage you or
  ones that drag you down.
• Use your imagination to practise attitudes that
  can be positive influences in your life.
• Think about what would be different in your life
  if you liked your body, then try to visualize
  those positive changes and how you got there.

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10 Steps to a Positive Body Image (continued)

• 7. Always look your best
• When you look good, you feel good.
• Wear clothes that fit and give away ones that
  dont fit, are out of style, or that you dont
  wear.
• For fun, try a new hairstyle, tie on a cute
  scarf, or indulge in a new pair of earrings.
• Smile, its the best thing that you can put on.
• Take an extra 10 minutes in the morning to get
  ready, and youll notice a difference all day
  long.

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10 Steps to a Positive Body Image (continued)

• 8. Get support from family and friends
• Never be afraid to ask for help.
• Organize a group of friends or find a buddy and
  help each other meet your goal to be the best
  that you can be.
• Think of ways to create lots of fun and laughter
  for each other.
• Try new activities together, and while youre at
  it, go active!

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10 Steps to a Positive Body Image (continued)

• 9. Be thankful
• Make a list of 10 things that you love and that
  make you happy.
• They can be little things like a phone call or an
  e-mail from a friend.
• Make another list of things you like about
  yourself.
• Be grateful for your health, your friends, and
  your family.
• Try volunteering at a food bank or other
  non-profit organization.
• Dont sweat the small stuff!

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10 Steps to a Positive Body Image (continued)

• 10. Express your creative self
• Do things for fun, instead of competing or trying
  to be perfect!
• Express your personality through painting,
  sewing, woodworking, acting, singing,
  cookingwhatever makes you happy!
• Remember that you are unique and that everyone
  has a talent.
• Now is the time to let it shine!

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One Positive Step at a Time

• Developing a positive body image is a gradual
  process.
• Relax, take your time, and congratulate yourself
  every step along the way as you learn to accept
  your body.
• Enjoy eating well, being active, and feeling good
  about yourself.

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References

• Ferguson, Lois. (1997). Healthy Images A
  Positive Way to Look at Yourself. Fact sheet.
  Dietitians of Canada.
• www.dietitians.ca.
• Adapted from Anneke Vink, 2007.