Healthy Images

1. A positive way to look at yourself Healthy Images

2. 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 people’s? If you answered yes, you’re not alone. Many people, especially women, are dissatisfied with their bodies.

3. 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.

4. 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.

5. 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. • Don’t 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!

6. 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 Canada’s 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.

7. 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 30–60 minutes of physical activity per day doesn’t 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.

8. 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.

9. 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.

10. 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 don’t fit, are out of style, or that you don’t wear. • For fun, try a new hairstyle, tie on a cute scarf, or indulge in a new pair of earrings. • Smile, it’s the best thing that you can put on. • Take an extra 10 minutes in the morning to get ready, and you’ll notice a difference all day long.

11. 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 you’re at it, go active!

12. 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. • Don’t sweat the small stuff!

13. 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, cooking—whatever makes you happy! • Remember that you are unique and that everyone has a talent. • Now is the time to let it shine!

14. 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.

15. 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.