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