mirror mirror€¦ · adolescent growth in girls growth begins earlier in girls than boys it...
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Laura Laine, MEd, RDN, LD
Sophia Grace Center for Nutrition,
Health, and Spirituality, LLC
Mirror Mirror
Who’s the Fairest…?
Mirror Mirror Talk Objectives Learn about adolescent growth and development
Learn about fair and healthy body image
Learn about fair and healthy diet
Learn about fair and healthy exercise
Learn about fair and unfair media messages
Learn about how to be fair to your self
Define the Word Fair Impartial
Honest
Courteous
Without bias or distortion
Equitable
Just
God’s Handiwork For “you” are God’s handiwork, created in Christ Jesus for
the good works that God has prepared in advance, that
we should live in them. Ephesians 2:10
The body is a sacred garment. It is your first and last
garment. It is what you enter life in, and what you
depart with, and it should be treated with honor.
Martha Graham
Adolescent Growth in Girls Growth begins earlier in girls than boys
It usually begins between 10.5-11.5 years but could be earlier or later
Full growth is usually reached by 15.5 years
A girl will still grow about 5% after she has her first menses
Girls increase their body fat from 15% to over 20%
Body fat is needed for menstruation, breast development, and brain
growth
Bones will strengthen until the age of 25
Do Not Conform: Be Fair
Do not conform yourself to this age but be transformed by
the renewal of your mind, that you may discern what is
the will of God, what is good and pleasing and perfect.
Romans 12:2
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God is saying that to be fair to yourself, you should do
what is good and pleasing and perfect.
The biblical meaning of perfect is merciful or fair.
By What Standard Do You Mirror Your Self?
Consider the standard of these groups and decide if they are
fair or unfair:
•God: do what is good and pleasing and merciful . Rom 12:2
•Family
•Teachers
•Friends and peers
•Culture: Magazines, internet, TV, Movie Stars
•Our Inner Critic
Are these messages:
• good and pleasing?
•“merciful” and fair?
NOT!!!!
The Media TV, Magazines, Movies
Be critical of the images: Be Fair
People come in all sizes and shapes
Be critical of the messages: Be Fair
Appearance does not define a person
Success, attractiveness, and worthiness to be loved are
not based on appearance
What are they selling?
Unfair Media Messages
It is not okay to have a large body frame
It is not okay to be short or have a stocky build
Suppress your appetite
Slim people are the norm
There is an ideal body type in advertisements:
•For women it is like a fashion model
•For men it is lean, muscular and athletic
Achieving the ideal body type should be the goal
Sometimes media messages may be reinforced by
peers, coaches, teachers, friends, family members
Unfair Photo Shopped Picture
Unfair Body Image for Girls
“The Real Barbie”
Real Person Real Beauty
The Price of Beauty and
Weight Obsession
Low self-esteem
Depression
Anxiety
Body image problems
Eating Disorders
5-10 million girls and women
1 million boys and men
Silence Unfair Words
Accept
Yourself
Be Fair to Your Body Accept that we each naturally have a certain body type, and
that is okay. Accept that your body type is largely hereditary
Accept that you need to treat your body with dignity and respect feeding it with healthy food, enjoying food, exercising, and getting enough sleep
Accept that you have unique skills and talents: intellectual, creative, and physical
Accept that your body is changing during puberty
Accept others for who they are and not how they look, and do not compare yourself with others
2015-2020 Dietary Guidelines
Fair Healthy Eating
Includes
•A variety of vegetables
•Fruits, especially whole
•Whole grains
•Dairy products
•A variety of protein
•Oils and healthy fats
Curds from the cattle, and milk of the flock…
Deuteronomy 32:14
So I have come down to deliver them out of
the land of the Egyptians, and to bring
them up from the land to a good and large
land, to a land flowing with milk and honey
Exodus 3:8
Dairy Group
Dairy Group
3-4 Servings daily
A serving equals:
•1 cup (8 oz) milk
•1 cup (8 oz) soy milk
•2/3 – 1 cup yogurt
•1 ½ oz cheese
Your threshing shall last till the time of
vintage, and the vintage shall last till the
time of sowing; you shall eat your bread
to the full, and dwell in your land safely.
Leviticus 26:5
Grain Group
Grain Group 6-12 Servings daily
A serving equals:
•1 Slice WG Bread
•½ Bun
•1 Tortilla
•¼ Bagel
•½ cup rice, pasta, oatmeal
Potato, beans, corn
1 cup unsweetened dry cereal
1 oz snack food like pretzels or chips
Eat a Rainbow Every Day
Fruit Group
3 servings daily
A serving equals:
•1 whole fruit
•1 cup fresh fruit
•½ cup packaged fruit cups
•¼ cup dried fruit
•½ cup 100% fruit juice
•Antioxidants
•Phytonutrients
•Vitamins
•Minerals
•Beautiful Color
And God said, “See
I have given you every
herb that yields seed
which is on the face
of all the earth, and
every tree whose fruit
yields seeds; to you
it shall be for food.”
Genesis 1:29
Vegetables
3 or more servings daily
A serving equals:
•1 cup raw vegetables
•½ cup cooked vegetables
…He (Jesus) said to them:
“Have you any food here?”
So they gave Him a piece
of broiled fish and some
Honeycomb. And He took
it and ate it in their presence
Luke 24:41-43
Protein
5-8 ounces (servings) daily
A Serving equals:
•1 ounce beef, pork, poultry,
Fish, cheese, or soy protein
•¼ cup beans or legumes
•1 egg
•1 Tbsp nut butter
6 or more servings daily
A serving equals:
•1 tsp oil, butter, or margarine
•6-10 nuts
•2 Tablespoons avocado
•1-2 Tablespoons salad dressing
or mayonnaise
Essential Fats and Oils
Fair Eating Includes Eating when you are hungry and until you are satisfied, not stopping
because you think you should
Choosing healthy food that you like and eating “fun” foods in
moderation
Giving yourself permission to eat sometimes because you are happy,
sad or bored, or just because it feels good
Eating 3 meals a day most of the time with snacks in between if
desired
Sometimes leaving some cookies on the plate or eating them all
because they taste so good
Unfair Eating Eliminating whole groups of food
Skipping meals
Using diet pills or other weight loss products
Restricting calories that would cause you to lose an unsafe
amount of body weight
Binge eating
Avoiding hunger and satiety signals
Eliminating calories through excessive exercise, laxatives,
vomiting
Fair Healthy Physical Activity Daily exercise for 30 minutes to an hour
Aerobic exercise such as walking, running, biking,
skating, swimming
Aerobic sports such as soccer, lacrosse, basketball,
tennis, track, hockey
Strength training with calisthenics and light weights
Be active for 5-6 days per week
Unfair Physical Activity Never doing any activity
Exercising excessively for over an hour every day
Exercising when you are injured
Exercising as a way to burn calories eaten
Exercising to the point of losing menstrual cycle
Exercising to the point of avoiding social gatherings
What Does It Mean To be Fair to Yourself?
Eat healthy foods
Drink enough water
Get enough sleep
Exercise regularly
Meditate daily
Find Fair Friends to build your self esteem, belonging and
connection. Be fair to your friends
Try to do something you enjoy every day.
Be grateful
Avoid drugs and minimize alcohol
Fair Whole Living
Living in Fair Relationship with:
•God: Prayer, Worship, Thanksgiving
•Self: Care for Self, Body, Mind, Spirit
•Family: Eat together, share feelings,
support each other, share chores, show gratitude
•Friends: Build each other up
•Teachers: Do your best, ask questions, ask for help
•Technology: Do not let it rule your life
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