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

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

25. 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

26. 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.