PPL 204 ~ HarrisSource:

Health Canada (2012-10-23)

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Healthy Active Living: Keep Fit, Stay Healthy, Have Fun (© 2007)

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Exercise Science: An Introduction to Health and Physical Education (© 2003)

What tools can I use to ensure that I am achieving the right nutritional balance for me?

Why are there nutrition labels on food packages and why do I need to know how to interpret them?

How does my body image affect my self-esteem and my eating habits?

Nutrition is how your body uses the components of food to grow, maintain, and repair itself.

Nutrients are essential to growth and maintenance of life (body requires more than 50 nutrients on a daily basis for efficient functioning).

6 general categories of nutrients: Carbohydrates Fats Proteins (20 different amino acids – building blocks

of proteins) Minerals Vitamins (13 different types) Water

Our direct sources of energy or calories. These are carbohydrates, proteins and

fats. These, in effect, supply the energy for daily life and for physical exercise and work.

Are the most preferred and accessible energy source for the body, and in fact our bodies need more carbohydrates than any other nutrient except water.

The body converts carbs into a sugar called glucose, which it can use to fuel physical activity or to burn fat.

Each gram yields 4 calories of energy when used as fuel. It is generally recommended that from 55 to 60 percent of our daily caloric intake come from carbs, and that most-around 80 percent-should come from what are known as complex carbohydrates, such as grain products (cereals, breads, pasta, rice) and vegetables and legumes (beans, peas, lentils).

Complex carbs, in the form of starches, take longer to absorb than simple carbohydrates, or sugar, and therefore provide a slow, steady source of energy.

As an added benefit, foods containing complex carbohydrates often contain many of the vitamins, minerals, proteins, and fibre that our bodies need.

Simple carbohydrates occur naturally in fruit, milk, yogurt, and fruit juices. They are also used in less nutritious foods such as soft drinks, candy, and some baked goods (cookies and cakes). They provide the body with a quick source of energy because they are easily digested and absorbed into the bloodstream.

A type of complex carb that the body can’t digest and is not considered a source of calories.

Helps you stay healthy because it removes some cancer-causing agents from the body.

Also helps remove the building clocks of cholesterol, a type of fat that increases the risk of heart disease.

It can help manage your weight as it makes you feel full (attaches itself to water, which makes it expand)

Rich sources of fibre include whole grain products (whole wheat breaks and pastas, whole grain cereals), vegetables, fruit, and legumes.

Concentrated source of energy, and they are especially useful during prolonged physical activity. They also help in the absorption of the fat-soluble vitamins that the body needs.

A diet that is heavy in fats is obviously not a desirable one, but remember fats are not bad. They are a nutrient that the body needs to stay healthy.

Saturated fats come to us from animal sources and tend to have higher concentrations of low-density lipoproteins (LDL). They are found in lard, meant, poultry, butter, cheese, palm oil, coconut oil, and hard margarines.

Polyunsaturated fats come from plant sources and have higher concentrations of high-density lipoprotein (HDL). They help lower LDL. They are found in corn, soybean, sunflower, safflower, sesame oils, and soft margarines.

Monounsaturated fats lower LDL and raise HDL levels. They are found in canola, olive, peanut oil, soft margarines containing these oils, seeds, and nuts.

Trans fats raise LDL levels. They are found in baked goods, cookies, crackers, chips, some margarines, and hydrogenated oils.

An excess of saturated fats-the so-called “bad fat”- raises cholesterol or lipid levels in the blood. It tends to build up in artery walls, which will in time lead to heart disease. Other risks include diabetes, obesity, or some types of cancer.

Nutritionally, however, there is a place for fats in the diets. Fats (and oils, which are similar in chemical makeup) are important sources of energy. They are less oxygen-rich than other nutrients and consequently release more energy, more quickly.

You should always try to choose higher-fat foods that also provide other nutrients (granola bars, peanut butter, cheese, meats), rather than higher fat, less nutritious foods (hot dogs, fries, potato chips).

Dietary fat provides the body with a concentrated source of energy-1 gram of fat yields about 9 Calories, compared with 4 Calories per gram of carbs or protein, and it is recommended that from 25 to 30 percent of our daily caloric intake consist of fats. When they are stored in the body, fats not only supply us with energy, but they also insulate and protect vital parts of the body.

Key sources of fats include milk, butter, meat, and oils, such as vegetable (i.e. sunflower or canola) and nut oils.

All body tissues contain protein, and it is necessary for their growth and repair. Found in all cells in the body: muscles, tendons, ligaments, hair, skin,

and nails.

Play a role in sight, hearing, taste, and smell Are directly involved in the fundamental chemical processes

of life (building blocks of enzymes that help digest food, maintain body’s fluid balance, fight infection, and build blood).

When proteins are ingested, the body breaks them down into amino acids. Each gram of protein when used as fuel yields 4 Calories of energy.

Human proteins are composed of at least 20 different amino acids, 9 of which must be supplied by the foods we eat.

Because we must ingest them, these 9 are called essential amino acids.

Foods that contain all 20 of the amino acids, and are consequently known as complete proteins or high-quality protein sources, include animal products such as meat, fish, poultry, eggs, cheese, and milk.

Vegetable proteins often contain one or more amino acids in limited amounts and are sometimes called incomplete proteins.

Low-quality protein sources are lacking in one or more essential amino acids. Examples include cereals, grain products, legumes, and nuts.

The body can also use proteins as a source of energy when its supply of preferred sources (fat and carbs) runs low.

In general, the average adult needs a daily diet that contains .8 grams of protein for every kg of body weight, and it is recommended that from 10 to 15% of our daily caloric intake consist of protein.

For children, this can up to 2 to 3 times higher. The recommended intake for adult athletes varies

from 1.2 to 1.7 grams per kg of body weight depending on the sport and training intensity.

Consist of vitamins and minerals that act as co-agents in this bio-energetic process-they do not provide energy themselves but rather play an indispensable role in helping the process along.

Without them, the normal process of life, digestion, and food metabolism would not happen.

Assist the body in performing several important processes, and most come from the foods we ingest (with the exception of vitamin D, which the body produces from sunlight and which is added to milk and margarine in Canada and the US).

They vary in chemical make-up, and include the vitamin groupings A, B, C, D, E, and K.

They regulate reactions that occur in metabolism, in contrast to other dietary components (e.g., fats, carbs, proteins), which are utilized in the reactions. Absence of a vitamin blocks one or more specific metabolic reactions in a cell and eventually may disrupt the metabolic balance within a cell and in the entire body.

They facilitate energy release and are important in the synthesis of bone and tissue.

Fat or lipid soluble vitamins include A, D, E, and K and an excess of these may be toxic as they can accumulate in body tissue. They are absorbed in the small intestine and then stored in the liver. Vitamin D helps maintain strong bones because it aids in the absorption of calcium.

Water soluble vitamins include C (found in fresh fruits and veggies) and the B-complex vitamin. They help build collagen (the tissue in earlobes, tendons, bones) and fight disease.

An excess of these is thought to be non-toxic so long as they are not consumed in excessive doses, as they are eventually secreted through urine.

Come from the Earth’s waters and topsoil and are absorbed by plants that we eat.

They help get energy from macronutrients and help make bones, proteins, and blood.

The seven key minerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Important “trace minerals,” of which we require less than 100 mg per day, include iron, manganese, and zinc.

Dietary experts also recommend that a sufficient amount of water (special “nutrient”) be consumed (up to 2 litres per day for adults) to assist with a range of functions, including aiding in digestion and carrying nutrients to (and eliminating waste products from) cells. Water makes up approx. 65% of your body weight Primary component of blood and tissue fluids Critical for temperature control

Electrolytes are minerals that carry an electric charge when dissolved in the body. They are in all the fluids in the body-in the blood, and in and around the cells. Electrolytes balance fluid levels in the body, maintain blood pressure, and conduct nerve impulses.

The three types of electrolytes are sodium, chloride, and potassium. You get all the sodium and chloride your body needs from salt, and you can get potassium from vegetables and fruits.

Fatty lipid (and a steroid) that collects in the body’s tissues. Large concentrations occur in the brain, spinal cord, and the liver.

It is produced and processed in the liver and can be secreted in a substance called bile. But during this process, it can harden in the gall bladder to form often painful gallstones.

Cholesterol has an inability to dissolve well in water-that is, within most of the body’s tissue. This means that deposits or “plaque” of cholesterol can collect on the interior walls of many of the body’s major blood vessels. This makes it difficult for blood to pass through them, leading to a condition called atherosclerosis-or, more commonly “hardening of the arteries.”

2 kinds of lipoproteins: high-density lipoprotein (HDL “good cholesterol”), which carries cholesterol out of the bloodstream for elimination, and low-density lipoprotein (LDL “bad cholesterol”), which carries it back into the system for use by various blood cells.

HDL and LDL levels in the bloodstream may, according to studies, be more important than cholesterol levels to determine risk for heart disease.

Calories a.k.a. kilocalorie (1000 calories) are the units of how much energy we get from the three energy nutrients.

It is a measure of heat or the amount of energy needed to raise the temperature of 1g of pure water by 1°C.

Calories are a measure of the amount of energy that food will produce as it passes through the body.

Energy can also be measured in joules (metric unit of measurement for energy – one food calorie equals 4,186 joules).

The 3 energy nutrients supply energy (calories) in the following amounts: 1g of carbs provides 4 calories 1g of protein provides 4 calories 1g of fat provides 9 calories

***It is generally recommended that we get 45-65% of our calories from carbs, 10-35% from protein, and 20-35% from fats.

Instead of… Try this…

Potato chips, taco chips Pretzels, baked crackers, popcorn (low salt & butter), raw veggies and low-fat dip

Pop, fruit drinks, slushies Water, 100% fruit juices, milk, chocolate milk, or soda water

French fries Tossed salad (dressing on side), or baked potato (low butter)

Large hamburger Small hamburger, or chicken/turkey burger (sauces on side/small amount of sauce)

Sugary cereals Whole grain cereals (small amounts of sugar or dried fruits to sweeten)

Breaded, fried chicken burger Roasted chicken burger (sauce on side, small amount of sauce)

Loaded meat pizza Thin-crust veggie pizza, whole-wheat crust, made w/minimal oil and cheese

Deli meat sub Whole-wheat bun; avoid sausage-type deli meats; choose leaner meats (ham, roast beef, chicken or turkey); use mustard, relish, cranberry sauce, or salsa to season

In order to achieve and maintain a healthy body weight we must balance our energy intake with our energy expenditure. Caloric intake “energy in” Calories we burn “energy expenditure”

Our bodies’ energy needs are met and our body weight does not change if energy intake is equal to energy expenditure (neutral energy balance).

In order to lose weight, we must take in fewer calories than we burn off through activity.

However, if we take in more food than we balance out with physical activity then weight gain will occur (positive energy balance).

Physical activity significantly increases energy expenditure, making it easier to balance energy intake from foods. Therefore, people who are physically active are much less likely to be overweight or obese.

Therefore, the key is to be active, to eat reasonably well, and to enjoy yourself.

Total Daily Caloric Intake depends on gender, body size, genetics, age, and physical activity level. Teenage girls need more calories than older

women or young children because they are still growing.

A teenage male athlete needs more calories than an inactive elderly woman.

The Harris Benedict formula is a widely established way to help estimate the amount of energy your body uses when it is at rest. This is known as your Resting Metabolic Rate (RMR).

You can multiply your RMR by an activity factor (how much activity you generally do each day) to arrive at your Total Daily Caloric Need.

If you are sedentary (little or no exercise): Multiply your RMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week): Multiply your RMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week): Multiply your RMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week): Multiply your RMR x 1.725

If you are extra active (very hard daily exercise/sports): Multiply your RMR x 1.9

* You can use this calculation to ensure that you are taking in the right amount of calories every day.

For Mark (160cm tall, 68.4 kg in weight, and 14 years of age):

RMR = 66.5 + (5 x height in cm) + (13.7 x weight in kg) – (6.8 x age in years)

= 66.5 + (5 x 160) + (13.7 x 68.4) – (6.8 x 14)

= 66.5 + 800 + 937.08 – 95.2

= 1,708 calories/day

*** To find Mark’s Total Daily Caloric need, multiply his RMR by the appropriate activity factor.

NOW IT’S YOUR TURN!

Canada’s Physical Activity Guide to Healthy Active Living sets out guidelines about how much activity we should strive for every day.

For example, they recommend that Canadian children and youth who are not currently active should (1) increase the amount of time they currently spend being physically active by at least 30 min/day, and (2) decrease the time they spend on sedentary activities (watching TV, playing computer games, and surfing the internet) by at least 30 min/day.

There are 3 main types of physical activities: Aerobic activities (endurand and continuous movement) Flexibility activities (stretching, reaching, and bending) Strength activities (using the muscles against resistance)

To analyze your current activity level, you can keep track of the activities you do on a daily basis Record all activities you do that involve continuous movement Record the intensity of the activity (light, moderate, or vigorous) Be specific about duration Estimate the time in minutes for each activity Record the time of day you do each activity

IMPROVED APPEARANCE WEIGHT CONTROL IMPROVED BODY IMAGE/SELF-ESTEEM FEELINGS OF PERSONAL SELF-CONTROL MORE ENJOYMENT OF LIFE IMPROVED HEALTH STRONGER MUSCLES AND BONES IMPROVED MUSCULAR STRENGTH IMPROVED MUSCULAR ENDURANCE INCREASED LEVEL OF ENERGY IMPROVED PHYSICAL PERFORMANCE BETTER POSTURE AND BALANCE INCREASED SUCCESS IN YOUR SCHOOL WORK OR JOB HELPS COPE WITH STRESS (RELAXED) SLEEP BETTER INCREASED LIFE EXPECTANCY

OBESITY HEART DISEASE HIGH BLOOD PRESSURE LOW SELF-ESTEEM ADULT-ONSET DIABETES (TYPE 2) OSTEOPOROSIS STROKE DEPRESSION COLON CANCER

Planning meals helps you:Eat well by varying your food choices

throughout the day and week;Save time by planning and shopping ahead

and reducing trips to the grocery store; andGet meals on the table faster with less

stress

*** Meal planning doesn't have to take a lot of time! Do it once or twice a week when you write out your shopping list. The more you plan the easier it gets. A little planning goes a long way in helping you have healthy eating habits.

Getting started:Menu plan - Use a piece of paper,

calendar, or a menu planner to jot down your meal ideas.

Grocery list - Write down the foods you need for the next few days or week.

Go shopping - Buy the foods you need on your grocery list.

Start cooking - Post your meal plan on the fridge so whoever gets home first can start the meal.

Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit with little or no added fat, sugar or

salt. Have vegetables and fruit more often than juice. Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt. Drink skim, 1% or 2% milk each day. Drink fortified soy beverage

if you do not drink milk. Select lower fat milk alternatives. Have meat alternatives such as beans, lentils and tofu often. Choose at least two Food Guide Servings of fish each week. Select lean meat and alternatives prepared with little or no added

fat or salt. Include a small amount of unsaturated fat each day. Satisfy your thirst with water. Limit foods and beverages high in calories, fat, sugar or salt.

Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A: Try dark green vegetables such as: arugula, broccoli, chard, dandelion greens, gai

lan, kale/collards, mustard greens, and salad greens including romaine lettuce, spinach or mesclun mix; and

Try orange vegetables such as carrots, sweet potatoes, squash, pumpkin or yams. Apricots, cantaloupes, mangoes, nectarines, papaya and peaches also contain vitamin A and can be chosen instead of one orange vegetable.

Have vegetables fresh, frozen or canned - all are nutritious options. Choose fresh or frozen vegetables without breading or rich sauces. Look for canned vegetables lower in sodium or drain and rinse canned vegetables

which can lower the salt content. Choose unsweetened frozen fruit or fruit packed in juice. Fruit in heavy syrup has

more sugar and calories.

Short on time? Consider buying packages of pre-bagged vegetables such as baby carrots, leafy greens or green beans, which can be quickly tossed in a salad, stir-fry or casserole.

Choose vegetables and fruit more often than juice. Eating vegetables and fruit provides more fibre than juice. When having juice, pick 100% fruit juice over fruit flavoured drinks, punches or

cocktails. Fruit flavoured drinks do not count as Food Guide Servings of vegetables and fruit.

Choose lower sodium vegetable juices - many vegetable juices contain a lot of added sodium (salt).

Try a new vegetable or fruit. Some tasty choices include bamboo shoots, bitter melon, lychee, guava, papaya or passion fruit.

Go for colourful fruit such as cantaloupe, watermelon, mangoes, peaches, nectarines, oranges, berries, cherries and grapes.

Visit a farmers' market. Try a variety of local vegetables and fruit such as broccoli, rapini, cabbage, leafy greens, squash, pumpkins, apples, berries, peaches and pears.

Prepare vegetables and fruit that taste great! Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory,

collards and kale. Make a salad with spinach or arugula instead of iceberg lettuce. Steam or microwave vegetables in a small amount of water for a few minutes to retain more

nutrients than boiling. Have orange vegetables such as squash (acorn, hubbard or butternut), pumpkin, sweet

potatoes or yams baked, boiled or pureed in soups. Serve a platter of raw vegetables like green, yellow, orange or red peppers, and cherry or

grape tomatoes. Try them with dips made with low fat yogurt or low fat sour cream. Enjoy peaches, mangoes or berries in smoothies, with yogurt or in fruit compotes or cold

soups. Have bananas, berries, kiwis or raisins on cereal or in yogurt. Add apples, pears, peaches, strawberries or oranges to salads.

Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt. Avoid adding butter or margarine and rich sauces to vegetables. Learn more about

oils and fats. Skip the french fries, poutine, and other deep-fried vegetables like tempura, zucchini sticks

and onion rings. Have a baked potato, sweet potato or salad instead. Use fresh or dried herbs, spices, flavoured vinegar or lemon juice instead of salt to enhance

the flavour of vegetables.

Keep vegetables and fruit fresh and safe to eat. Use vegetables and fruit that are not damaged or wilted. Store vegetables and fruit properly to avoid spoilage.

Leafy greens, broccoli and cauliflower should be kept refrigerated and used within a week. Frozen vegetables and fruit can be kept for up to one year. Date canned goods at purchase and consume them within one to two years or before their

"use by" date if applicable. Wash all produce thoroughly before eating, peeling, or if intended to be eaten raw. Cut raw vegetables and fruit on clean cutting boards that have not been used to cut or prepare

raw meat, raw poultry or raw fish.

Make at least half of your grain products whole grain each day Eat a variety of whole grains such as barley,

brown rice, oats, quinoa, and wild rice. Enjoy whole grain breads such as barley, oatmeal or whole wheat pasta. Look at the ingredient list rather than the colour of a food to select whole grain

foods. For example, brown bread may simply be white bread coloured with molasses. Buy bread and cereals made from whole grains. The first ingredient listed should be

whole wheat, whole oats, whole rye, whole grain corn, brown rice, wild rice, barley, bulgur, or oats.

Choose whole wheat, multi-grain or pumpernickel varieties of bread, bagels, pita bread and tortillas.

Treat Your Taste Buds Try whole wheat pasta or couscous,

brown or wild rice, barley and quinoa. Pick a cereal that is made with whole grains, bran or oats. A "high fibre" cereal

provides at least four grams of fibre per serving. Oat and wheat bran cereals may not be whole grain but they are still high fibre choices.

Limit grain products high in fat, particularly those made with hydrogenated and trans fats such as cookies, crackers and other baked goods. Check the food label.

Have whole wheat toast or bagels instead of croissants, doughnuts or pastries. Look for sodium-reduced grain products, including crackers. Keep cookies, cakes, pastries and pies for special occasions.

Prepare grain products that taste great! Mix different whole grain cereals in your bowl and enjoy with milk.

Add a spoonful of unprocessed bran or bran cereal to oatmeal for added fibre.

Have whole grain breads, pita or tortillas for sandwiches, wraps and quesadillas.

Use whole grain pasta or couscous in place of regular pasta and enjoy the great taste.

Mix brown or wild rice with white rice for more fibre and a nutty flavour.

Bake with whole wheat flour. In most recipes, you can substitute half of the white flour with whole wheat flour.

Add barley to soups and salads.

Experiment with bulgur, kamut and quinoa in cereals, salads or soups.

Prepare grain products that are low in fat, sugar or salt Have whole wheat toast or bagels instead of croissants, doughnuts or pastries.

Choose only one spread on your sandwich. For example, when using peanut butter or mayonnaise, skip the margarine.

Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Omit or reduce the amount of salt you use in cooking.

Keep grain products fresh and safe to eat. Use bakery products by the "best before" date or keep in the freezer until you are ready to use.

Store dry goods such as flours, cereals, rice and pasta in dry airtight containers away from heat and light.

Keep whole grain flour and wheat germ in a cool dark place or the refrigerator to prevent them from going rancid.

Use these tips wherever you are - at home, at school, at work or when eating out! Drink skim, 1% or 2% milk each day.

Drink fortified soy beverages if you do not drink milk. Check the food label to see if your soy beverage is fortified with calcium and vitamin D.

Select lower fat milk alternatives. Choose yogurt with 2% milk fat (M.F.) or less. Some varieties are higher in

calories and sugar. Check the food label Look for reduced fat or lower fat cheeses. Lower fat cheeses generally have less

than 20% milk fat (M.F.). You can also compare the Nutrition Facts tables to choose a lower fat cheese.

Limit cream cheese, ice cream, coffee cream, whipping cream, and sour cream. These foods are high in fat and calories.

Prepare milk and alternatives to create tasty meals and snacks! Use milk or fortified soy beverages when preparing scrambled eggs, hot cereal,

casseroles and soups. Create smoothies by blending lower fat milk or fortified soy beverage with a

combination of fresh or frozen fruits. Try a latté made with low fat milk or fortified soy beverage. Add skim milk powder to smoothies or soups. Use milk or fortified soy beverages to replace some or all of the water when

reconstituting canned tomato or cream soups. Serve vanilla or fruit-flavoured lower fat yogurt as a dip for fruit. Add great taste with small amounts of strong flavoured cheese such as old cheddar,

feta or goat cheese. Toss in salads, pasta dishes, burritos, tacos or on pizza.

Select lower fat milk and alternatives Use low fat (skim, 1% or 2%) evaporated milk instead of

cream in coffee or tea and in place of cream in soup recipes.

Enjoy lower fat yogurt on its own or mix with fruit and cereal.

Try a lower fat cheese such as reduced fat mozzarella, cottage or ricotta cheese in lasagnas and casseroles.

Use a "light" cheese in place of regular cheese in sandwiches, wraps and quesadillas.

Keep milk and alternatives fresh and safe to eat Store milk products and cheeses in the refrigerator.

Ensure milk products are well covered and the cheese is well wrapped.

Check the "best before" date and use milk products before the date expires.

Most processed cheeses and hard cheese can be kept for several months.

Have meat alternatives such as beans, lentils and tofu often. Meat alternatives are an inexpensive source of protein

and are high in fibre and low in fat. Use dry roasted nuts and seeds without added oils or salt.

Eat at least two Food Guide Servings of fish each week Choose fish such as char, herring, mackerel, salmon, sardines and trout.

These types of fish are particularly high in omega 3 fatty acids which have been found to have heart health benefits.

Plan your meals ahead of time to make sure you have two Food Guide Servings of fish each week.

Look for lean meats including beef, pork, veal, lamb and game meats such as moose, caribou and deer. Lean or extra lean cuts of meat include inside round roast, outside round roast, eye of round steak or roast, strip loin steak, sirloin steak, rump roast and lean and extra lean ground meat or ground poultry.

Processed luncheon meats, sausages and prepackaged meats are usually high in fat and salt (sodium). If you eat them, choose sodium reduced and lower fat varieties if available.

Buy fresh or frozen meat, fish and poultry without breading or rich sauces.

Choose nuts, nut butters and seeds in small amounts. One Food Guide Serving is 60 mL (¼ cup) nuts and seeds and 30 mL (2 Tbsp) for nut butters.

Use peas, beans and lentils in place of meat several times a week. Add them to soups, casseroles, salads and burritos, or mash them into dips.

Experiment with different soybean based foods like tempeh and edamame (soybeans).

Order the catch of the day when eating out. Choose fish seasoned with herbs and lemon rather than a rich sauce. Go for fish that is broiled, poached, grilled or baked, rather than breaded or deep fried.

Use herbs and fresh salsas instead of salt to season and flavour fish, meats and poultry. Try rosemary with chicken or fresh mango salsa with pork.

Prepare meat and alternatives that taste great! Use canned beans for convenience or soak and cook dried beans or lentils when you

have the time. Experiment with navy, kidney and black beans, chick peas, and lentils (red, green or brown).

Top a salad with beans, lentils, chick peas, a hard boiled egg, nuts or seeds. Cut up and cook small strips or pieces of meat, poultry or fish to add to stir fries,

stews, soups or salads. Wrap a chicken breast or fish fillet along with vegetables and herbs in aluminum foil,

and bake in the oven or on the barbecue. Add canned salmon or tuna to pasta dishes or salads. Enjoy eggs scrambled, poached, boiled or in omelettes and frittatas. Make your own trail mix by combining your favourite cereal and dried fruit with a

handful of unsalted nuts and sunflower seeds. Enjoy a small handful of nuts or seeds for a snack or toss them into salads or stir-

fries for extra flavour and crunch.

Select lean meat and alternatives prepared with little or no added fat or salt. Trim visible fat from meat and skin from poultry before cooking. Drain off extra fat

after cooking. Cook meat, poultry, fish or shellfish by baking, grilling, broiling, poaching or

microwaving instead of frying or deep-frying. Serve meat, poultry and fish without rich sauces, butter or gravy. Use small amounts of oil when cooking meat, poultry, fish, shellfish or eggs. Learn

more about cooking with oils and fats. Add less salt when cooking. Flavour foods with lemon, herbs or spices instead of salt.

Use lower-sodium broths and bouillon cubes. Taste foods before adding salt and use less salt at the table.

Keep meat and alternatives fresh and safe to eat Store eggs in their carton to maintain freshness and use by their "best before" date. Use fresh meat, fish or poultry within two to three days after buying or freeze until

you are ready to cook. Keep raw meat, fish and poultry well wrapped and stored on the bottom shelf of the

refrigerator to prevent juices from dripping on other foods. Cut and prepare raw meat, fish and poultry on a separate cutting board from that

used to cut ready to eat vegetables, fruit or other foods. Cook all meat thoroughly. Use a meat thermometer to ensure that meat has been

cooked to a safe temperature. Make sure no pink remains in ground meat. Undercooked hamburger may contain E. Coli bacteria which can cause serious illness.

Use a clean platter for cooked meat, fish or poultry. Do not use the one that held the raw meat, raw fish or raw poultry prior to cooking or barbecuing.

Defrost meat, poultry and fish in the refrigerator overnight and not on the counter. This will prevent bacteria from multiplying as the food defrosts. If using the microwave to defrost meat, poultry or fish, cook the meat immediately after thawing.

Check package labels and use food before the "best before" date. For information or advisories on sport fish caught in local waters, check with your

provincial or territorial authority.

You can enjoy eating out while following Canada's Food Guide. Many cafeterias, fast food shops and restaurants now offer healthier alternatives to their usual fare. Foods such as steamed vegetables, vegetable soups, fresh fruit salads, berries with yogurt and salads with dressing on the side, are just a few of the healthier options.

If you eat out often use the tips from Canada's Food Guide to help you with your menu selection: Eat at least one dark green vegetable and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or

salt. Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt. Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do

not drink milk. Select lower fat milk alternatives. Have meat alternatives such as bean, lentils and tofu often. Eat at least two Food Guide Servings of fish each week. Select lean meat and alternatives prepared with little or no added fat or

salt. Include a small amount of unsaturated fat each day. Satisfy your thirst with water. Limit foods and beverages high in calories, fat, sugar or salt.

Ask to see the nutrition information available for the menu items in your cafeteria, restaurant or fast food restaurant. Use it to help you choose the healthier menu options.

Treat your taste buds to something different. Italian, Chinese, Japanese, Thai, Caribbean, Greek, Indian, Middle Eastern and other ethnic cuisines offer healthy choices.

Choose dark mixed green salads with vegetables or fruit instead of higher fat Caesar, taco, potato or pasta salads. Order dressing on the side and use sparingly.

Choose tomato or vegetable based soups and pasta sauces instead of alfredo or cheese sauces.

Order sandwiches, subs or wraps with whole grain bread, buns or tortillas. Choose one spread instead of two; for example, mayonnaise or margarine, not both.

Choose baked, broiled, or steamed foods instead of breaded or deep-fried foods.

Enjoy the taste of foods without adding butter, margarine, gravy or rich sauces. Ask how your meal is prepared and request for the sauce to be omitted or served on the side.

Limit cakes, cookies and rich desserts. Get a smaller size or share with your family or friends.

Choose water, milk, fortified soy beverage or 100% juice instead of soft drinks or highly sweetened beverages.

Some restaurants serve a lot more food than you need. Avoid super-sizing! Order a small appetizer or half a meal. If you are served too much food ask for a "take-home package" and keep the leftovers in the fridge for the next day!

Have the small sized drink and ask for a glass of water instead of ordering a large. You can add a lot of extra calories in your day from the beverages you drink.

When eating a meal made of single items such as vegetables, rice and chicken, it can be straight forward to compare what is on your plate to Food Guide Servings.

However, many meals are made of a mix of different foods such as casseroles, stir-fries and stews. These mixed dishes have ingredients from at least two food groups. Look at the examples below to learn more about counting Food Guide Servings in a meal and mixed dishes.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/count-calcul-eng.php

It is not a good idea to solely rely on the nutrition claims found on products. Most often, these claims refer to only one of the elements on the Nutrition Facts table. Just because a product claims to be “low

calorie,” for example, does not necessarily mean that it is also “low fat” or “low cholesterol”

Remember that these claims apply “per serving.”One serving of popcorn might be low in fat,

but a whole bag might contain quite a bit of fat.

Free ~ contains a nutritionally insignificant amount Sodium free: less than 5mg Cholesterol free: less than 2mg, and low in saturated and

trans fat (not necessarily low in total fat) Low ~ contains a very small amount

Low fat: 3g or less Low in saturated fat: 2g of saturated and trans fat

combined Reduced ~ contains at least 25% less of a specified nutrient

when compared with a similar product Reduced in calories: minimum 25% fewer calories than

the food to which it is compared Source ~ contains a significant amount

Source of fibre: 2g or more Good source of calcium: 165mg or more

Light ~ products are reduced in fat or reduced in calories (when referring to a light taste, colour, texture, the manufacturer must include explanatory text on the label.

Obesity occurs when there is an excess of fat, or adipose tissue, in the body. Adipose tissue is a type of connective tissue in which many cells are filled with fat. The body needs adipose tissue, but too much can result in serious health problems. Some of the risks: Diabetes Heart disease Strain on the circulatory system Hardening of the arteries High blood pressure Appendicitis Gallbladder and liver ailments Hernia Arthritis Strain on the body frame Strokes

For men and women, extra calories should come from carbohydrate sources

Eat larger portions of food and more meals throughout the day

Maintain an exercise prescription that is designed to gain muscle not fat

Use proper body composition analysis to determine weight gain

A combination of exercise and intake modification works best

Eat smaller but more frequent meals throughout the day

Engage in a safe and healthy exercise program

Affects human performance Loss of water Plain water is best replacement for

activity less than 90 minutes in duration Replacements are needed when activity

is longer than 90 minutes Loss of electrolytes

2-3 hours before exercise drink 2-3 cups of water

10-20 minutes before exercise drink 1 cup of water

2-3 hours before exercise ingest drinks that contain CHO (juices work well)Designed to give athletes a convenient way

to replace the fluids and electrolytes lost in perspiration and the carbohydrates burned in intensive exercise.

A sports beverage should be consumed during an activity that is longer than 50 minutes

Research has shown that the most efficient and effective sports drinks have a carbohydrate concentration of 6 – 8 percent and absorb into the bloodstream quickly, at about the rate of plain water.

In comparison, the 10 to 12 percent carbohydrate concentration in soft drinks and fruit juices slows the stomach emptying and increases the cramping and other GI disturbance risks.

In general, drink .5 cups of cool fluid after each 10 minutes of exercise

Fluid loss should be regained within two hours after exercise

Should contain CHO Necessary to rebuild glycogen and

electrolyte stores

“Break the fast” and remember to eat the most important meal of the day. Our brains are fueled by glucose, which comes from carb-rich foods like

cereal, toast, fruit, and dairy products. If we don’t eat breaky then our brains can’t function optimally (leaving us feeling lethargic, tired, moody, and irritable) Eat breakfast and you will perform better academically, you’ll be more

alert, perform better physically, and generally be in a better mood. Even worse are those breakfast skippers who resort to caffeinated drinks,

foods high in refined sugars, or, at worst, smoke to give their bodies an artificial jump-start to the day.

Make healthy choices by starting the day with a piece of whole-wheat toast or half a bagel with a light spread (jam or butter) and a glass of orange juice.

Then slowly build up to some of these smart breakfast choices: A bowl of high-fibre cereal topped with chopped fruit, with low fat milk or

soy milk, and a glass of juice Whole grain waffles with fruit, a light helping of syrup or yogurt Toasted whole-wheat bagel spread lightly with butter, cream cheese, jam,

or peanut butter Homemade smoothies with frozen yogurt, milk or soy milk, and a variety

of sliced fruit Drink juice that is high in vitamin C; it will help absorb more iron from

your breakfast choices

Are meant to provide mental and physical stimulation for a short period of time.

The chemical mix is simple: Caffeine, taurine (an amino acid), and glucuronolactone (a carbohydrate). May contain as much as 80 mg of caffeine = a cup of strong coffee

If taken in large quantities or combined with alcohol or drank before intense activity, the combination may have unintended and unknown harmful effects.

Sports drinks are designed primarily to rehydrate the body after or during activity. But people drink energy drinks to keep up their energy and to quench their thirst. However, the caffeine in these drinks is a diuretic and rather than rehydrating, the person can become seriously dehydrated.

If mixed with alcohol, the combination is very dangerous and could even be lethal. Energy drinks are a stimulant and alcohol is a depressant, therefore the

stimulant effects can mask how drunk you actually are. No matter how alert you may feel, your blood alcohol concentration (BAC) will be the same.

Health Canada advises caution when using these drinks, and to be aware of the following: Do not drink excessive amounts Do not mix with alcohol Ensure you drink enough water to rehydrate your system The safety of such drinks may not have been evaluated by Health Canada Report any adverse reactions

BUYER BEWARE!!!

1. Crash Diet – severely restricting calorie intake

2. Atkins Diet – low carbohydrate diet. Some studies conclude that the Atkins diet helps prevent cardiovascular disease, lowers the low density lipoprotein (LDL) cholesterol, and increases the amount of HDL cholesterol. Other studies concluded that the diet contributes to cardiovascular disease, coronary heart disease, arrhythmia, osteoporosis, and kidney stones.

3. Detox Diet - most food is contaminated by various ingredients deemed unnecessary for human life, such as flavor enhancers, food colorings, and artificial preservatives. Undergoing a detox-diet is an effort to remove all these unnecessary ingredients from the body, including any that are genuinely poisonous. Some may or may not be considered harmful.

4. Gluten-free Diet - A gluten-free diet is a diet completely free of ingredients derived from gluten-containing cereals: wheat (including kamut and spelt), barley, rye, Malts and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent. After the implementation of a gluten-free diet there can be many persisting deficiencies, which can be “due to slow or incomplete healing of the small intestine, failure to eat foods rich in needed nutrients, eating too much fiber with meals, thus binding nutrients, Helicobacter Pylori infection, small bowel bacterial overgrowth, giardia, or other infections and parasites”.

5. Juice Fasting - Juice fasting is a type of fasting and detox diet in which a person consumes only fruit and vegetable juices. Being available only in digestible carbohydrates, these foods are digested rapidly as the juice digestion process expends only a small amount of energy. Fasters must take care to maintain their intake of vitamins and nutrients. However, there are no specific side effects associated exclusively with juice fasting, though certain medical conditions such as diabetes may be aggravated by excessive intake of certain juices.

1. Juice Fasting - Juice fasting is a type of fasting and detox diet in which a person consumes only fruit and vegetable juices. Being available only in digestible carbohydrates, these foods are digested rapidly as the juice digestion process expends only a small amount of energy. Fasters must take care to maintain their intake of vitamins and nutrients. However, there are no specific side effects associated exclusively with juice fasting, though certain medical conditions such as diabetes may be aggravated by excessive intake of certain juices.

2. Low-carbohydrate Diet

3. Low-fat Diet

4. Low-sodium Diet

5. Low-protein Diet

6. South Beach Diet - The South Beach Diet is relatively simple in principle. It replaces "bad carbs" and "bad fats" with "good carbs" and "good fats.“

7. Vegetarian Diet - Vegetarianism is the practice of following a plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, mushrooms, with or without dairy products and eggs. A vegetarian does not eat meat, including red meat, game, poultry, fish, crustacea, and shellfish, and may also abstain from by-products of animal slaughter such as animal-derived rennet and gelatin. Vegetarianism is adopted for various reasons: ethical, health, environmental, religious, political, cultural, aesthetic, economic, culinary (some people simply do not enjoy consuming meat) or other reasons, and there are a number of vegetarian diets. A lacto-vegetarian diet includes dairy products but not eggs, an ovo-vegetarian diet includes eggs but not dairy products, and an ovo-lacto vegetarian diet includes both eggs and dairy products. A vegan diet excludes all animal products, such as dairy products, eggs, and usually honey. Vegetarians tend to have lower body mass index, lower levels of cholesterol, lower blood pressure, and less incidence of heart disease, hypertension, type 2 diabetes, renal disease, osteoporosis, dementias such as Alzheimer’s Disease and other disorders.

START WITH “RESHAPING BODY IMAGE” POWERPOINT

DID YOU KNOW…? 50% of 9 year olds have been on a diet. 80-90% of women do not like their body. 70% of women are occupied with weight. 40% of adult women are “yo-yo dieters”. Up to 20% of young women have an eating disorder. 50% of adolescents have dieted. The “ideal” body image has gotten 25% smaller, while the average human

body size has increased by 4%. BODY IMAGE – is defined as the mental picture one has of his or her physical

appearance and the associated attitudes and feelings towards it (how you feel about your body, what you believe about your body, how you see yourself, and how you think you look to others). Teens are acutely aware of their appearance and intensely sensitive to how

they are perceived and accepted by others – determined by one’s self-esteem (how valued or worthy a person feels). People with high self-esteem feel confident, deserving of success and

achievement, and are able to make good choices. People with poor self-esteem may feel that they are unworthy of the

opportunities life has to offer. Developing a positive body image and aiming for a healthy lifestyle will help

enhance self-esteem (how you view your body image is constantly changing and doesn’t always reflect what is realistic).

Body image is one component of a person’s self-esteem. Other factors include our relationships with others and our personal achievements, which all contribute to our self-esteem.

DIETING Dieting is the practice of eating (and drinking) in a regulated fashion to

achieve a particular, short term objective *(“diet” refers to a more long term, habitual intake of food).

Many diets are “fad” diets (i.e. grapefruit diet, protein ~ one food eaten daily for 2-3 weeks) or “crash” diets (where less than 4200 kJ are consumed daily ~ one needs approx. 8000-14,000 Kj daily).

Dieting can fail due to boredom (limited choices), effects on the body and health (imbalance of water and minerals, blood pressure lowered ~ feel ill/weak), self-esteem.

An individual may gain MORE weight at the end of a diet because the body becomes good at storing energy as fat.

Extreme dieting can lead to eating disorders and other health issues (i.e. Anorexia, Bulimia)

Hereditary ~ Bone density, body build (body type ~ somatotype) “Set Point” theory: each of us has a weight that our body is “programmed” to maintain. If

we drop below this set-point, the theory says our body automatically reacts (possibly to protect itself) and we are unable to keep the weight off. In contrast, if we try to gain weight, the body reacts by increasing its metabolism in an attempt to maintain the set-point.

Somatotypes: Ectomorph: thin, angular, lightweight frame with little muscle or fat mass. Linear in

appearance with long arms and legs in proportion to trunk. Mesomorph: low to average body fat, strong muscle mass with little fat. Average to

large bone structure with well proportioned limbs, broad shoulders and narrow hips. Endomorph: average to large frame, stocky, soft, rounded appearance with a larger

percentage of body fat. Legs may appear short in relation to total body size. Glands ~ Thyroid gland: under activity or over activity (secretes hormones that regulate all

growth and metabolism) Metabolic Rate ~ Rate at which food is converted to energy

A girl who is 5’4” and eats 2400 cal/day may not gain weight, but another girl of the same height could gain or lose weight on the same diet. They have different metabolic rates.

Diet ~ We get energy to run our bodies from the food we eat. The average teenage girl needs about 2100-2500 calories per day. Weight gain is caused

if the amount of calories consumed is greater than the amount of calories burned by the body.

Exercise ~ Exercise requires the burning of calories. If you burn more calories than you consume, you will lose weight.

Emotions ~ People tend to eat more or less depending on their emotional state, resulting in weight gain or loss.

State of health or illness.

Impact of the Media Reinforce the current “ideal” body and promote the idea that anyone can

attain a sculpted body simply and easily. They suggest that if we looked “perfect” we would have better lives. So we

respond by comparing ourselves to these images (often making us feel dejected and dissatisfied)

When we don’t attain the body type promoted in the media, a negative body image may develop

Family Influences Many families do not place emphasis on their children following other people’s

ideals of how they are “supposed” to look in terms of body shape and size. This reduces the pressure to look or behave in a certain way.

Friends Affect How We See Ourselves Friends affect our body image through their actions and their words. Friends who value and promote individuality and self-acceptance, who eat well

and are physically active without being obsessed with attaining a “perfect” body, can help us to view our bodies in a positive light.

Life Changes Us Experiences that demonstrate the strength and resilience of your body

(physical activities or overcoming an illness) can help you to see your body as a valuable asset and worthy of care.

Personal achievements help you to develop a positive view of yourself-recognizing your own valuable qualities or attributes.

Involvement in pursuits that are personally rewarding can help you achieve a more rounded view of yourself.

WHAT ELSE AFFECTS AN INDIVIDUAL’S BODY IMAGE???

Who am I???

People often attempt eating habits that, in an attempt to lose too much weight too quickly, can lead to serious health problems. If followed for too long or taken to the extreme can become eating disorders. 3% of women will be affected by eating disorders in their lifetime.

This may seem low, but remember that many more people struggle with their body image and self-esteem.

80-90% of women dislike the size/shape of their bodies. Examples of unhealthy behaviours or thoughts:

Being preoccupied with food or body size/shape: having frequent thoughts about food, eating, and body size/shape

Restrictive eating: not eating enough food to feel satisfied Not eating enough food to maintain a healthy body weight Frequently feeling unhappy with one’s body size/shape Binge eating: eating large amounts of food in one sitting and feeling

a lack of control over eating Purging: using various techniques to try to rid the body of calories

(self-induced vomiting, laxative misuse) Over-exercising: exercising for the sole purpose of ridding the body

of calories; becoming obsessed with exercising

Having family members with a history of unhealthy eating

Certain personality traits such as perfectionism, obssessiveness, negative self-evaluation, anxiety, and/or inflexibility combined with an overvaluation of appearance.

Engaging in a profession/hobby that involves pressure to be thin

Living in a society where a thin body is seen as ideal Childhood adversity including abuse and death

among close relatives or friends Being overweight and/or having people making

critical comments about weight, shape, or eating

Serious conditions affecting both physical and mental health. Outcome of manipulation of food and weight to attain a sense of self

control, achievement, and mood regulation. Negatively impact every aspect of individual’s life and are life-threatening.

ANOREXIA NERVOSA is a complex emotional disorder characterized by deliberate self-starvation in the pursuit of excessive thinness. Individuals suffering from anorexia nervosa have an intense fear of weight gain, distorted body image and low self-esteem. The disorder occurs in approximately 1% of adolescents, 90% of who are female. Anorexia nervosa is characterized by weight that is 15% below standard body weight. Symptoms include:

Losing a lot of weight. An inability to maintain a weight that is normal for our age and height. An obsessive desire to be thinner. Being very afraid of gaining weight or becoming "fat". Being unable to see our body as it really is: it always seems larger

than it actually is. Allowing our weight and shape to overly influence how we feel about

ourselves. A powerful desire to take control of our lives and feel competent. We

believe we can achieve this by controlling our eating and weight.

Source: National Eating Disorder Information Centre (© 2014)

BULIMIA NERVOSA is a complex emotional disorder characterized by recurrent episodes of uncontrolled binge eating followed by purging, a technique used to rid the body of calories consumed. Bingeing is defined as eating a large quantity of food over a short period of time and is accompanied by a feeling of loss of control. Methods of purging include self-induced vomiting, fasting, strict dieting, misuse of laxatives and/or diuretics or vigorous physical exercise. This disorder occurs in approximately 3% of adolescents, 90% of who are female. Symptoms of bulimia nervosa include:

Repeated episodes of bingeing and purging. Feeling out of control while eating. Vomiting, using laxatives, diet pills or diuretics, exercising excessively, and skipping

meals to rid the body of food. Frequent dieting. Using body weight and shape as the main measure of one's self-worth.

Anorexia and bulimia have similar symptoms. However, anorexia can be recognized by the following: Significant weight loss without any logical reason, like illness. Significant reduction in eating accompanied by repeated denials of hunger. Dieting when not over our healthy weight range. Signs of starvation. This can include the thinning or actual loss of hair, the appearance of

a fine, white hair on the body, frequent bloated feelings, yellowing palms or soles of feet and/or a dry, pasty skin.

Abnormal menstrual periods in women.

Source: National Eating Disorder Information Centre (© 2014)

BINGE EATING is much more common than anorexia or bulimia. People with binge eating disorder consistently overeat but, unlike those with bulimia, do not purge and are, therefore, frequently overweight. Usually because of hunger from dieting/restrictive eating or to comfort themselves/avoid uncomfortable situations/numb their feelings Symptoms of binge eating disorder include:

Eating large amounts of food frequently and in one sitting. Feeling out of control and unable to stop eating. Eating quickly and in secret. Feeling uncomfortably full after eating. Feeling guilty and ashamed of their binges. In addition, people who binge eat may have a history of diet failures, and may also be obese.

About one in five obese people engage in binge eating.

ANOREXIA ATHLETICA is a condition where people over-exercise because they believe this will control their bodies and give them a sense of power, control and self-respect. It isn't a clinically recognized diagnosis in the same way that anorexia nervosa and bulimia nervosa are, but compulsive exercising can have serious health consequences. Symptoms of anorexia athletica include:

Exercising more than is good for our health. Being fanatical about our weight and diet. Taking time off work, school and relationships to exercise. Focusing on the challenge exercise poses and forgetting that it can be fun. Believing that our self-worth depends on our physical performance. Rarely being satisfied by what we achieve physically. Saying that this exercise is okay because we are athletes, or insisting that the behaviour is

healthy.

Source: National Eating Disorder Information Centre (© 2014)

Mental health professionals Psychiatrists, psychologists, and social workers

create an eating disorder treatment team (help change behaviour and deal with issues like poor self-esteem)

Registered dietitians Teach them to choose a balanced diet that

provides adequate amounts of foods and energy (calories), and encourage them to enjoy healthy food

Nurse practitioners Offer mental health support and medical care

both in hospital and in the community Physical therapists, occupational therapists, and

certified personal fitness trainers Help people to be active and productive in ways

that are healthy and not solely tied to weight loss

Mental Health Counselling Individual therapy Group therapy Family therapy

Medications Different prescription drugs can be used to assist in treating

eating disorders, depending on the needs of the patient Nutrition Counselling

Registered dietitians Family physicians

***If you are concerned about your own eating habits, or those of a friend, do not hesitate to ask for help. Talk to your family doctor, school nurse, or guidance counsellor who can all connect you to treatment in your community.

Negative body image and low self-esteem often struggle to reach their goals. Their ability to form strong, healthy relationships with other people and their capacity to reach their full potential may be limited.

Therefore, follow these steps to feel good about yourself and your body: REMEMBER: images in the media of supposed “ideal” bodies are not in

fact typical and usually are digitally altered. REMEMBER: physical appearance isn’t the only aspect that makes you

who you are as a person. Your thoughts, values, beliefs, and accomplishments also represent who you are.

Rather than valuing your body for the way it looks, REMEMBER that it is a useful “tool” to allow you to enjoy and embrace life’s opportunities and challenges.

REMEMBER: it’s ok to say “NO” to experiences that will make you feel bad about the way you view your body. Surround yourself with people and situations that will promote a positive image about the way you look and feel.

Eat well, be active, and love the person that you are INSIDE and OUT!