Feed a Healthy Mind and Body

by Rosanne Rust RD

This is often a time of year when women tend to think “Oh no, I have to put on my bathing suit!” Here’s an idea: Give up the worries for good and reframe your own image of yourself. Turn away from the unrealistic ideal of “the perfect body”, and instead focus on your health and enhancing your body through consistent exercise. Coming to terms with the body God gave you can be a long time coming, but the truth is, other people like you because of who you are, not exactly how you look. If we work on being a little nicer to ourselves, we can find a peaceful place that is relaxed and calm, and we will feel quite satisfied. This inner peace will help you make healthy food choices in the long run too. So instead of worrying about how big or small the pinch of fat is at your middle, or that flab on your arm, or how you may be aging, think about what you are doing to maintain your internal health and well being. Think about eating well because it is the right thing to do for your body. Six ways to feed a healthy mind and body:

1.  Have a healthy breakfast. A small bowl of whole grain cereal with non fat milk or yogurt, fresh berries or a sliced banana; a 2-egg omelet (whole eggs or 3 whites) with whole grain toast; a small bran muffin with peanut butter and 8 ounces nonfat milk

2.   Eat fish. The omega-3 fatty acids in fatty fish such as trout or salmon are good for you. They may help ward off depression and lower your risk of heart disease and arthritis. If you can’t eat two servings of fish weekly, take a fish oil supplements daily. Look for uncontaminated versions of up to one gram of fish oil per day.

3.   Try yoga. Yoga practice is a great way to find your mind-body connection. It allows you to view yourself from within and focus on the positive aspects of your body.

4.   Be mindful. Try to set some rules for eating. For instance, do not do anything else but eat when you are eating. This means no more lunches at your desk or breakfasts standing up. Sit down, look at your food, chew slowly and enjoy the taste of the food.

5.   Focus on the positive. What can your body do? If you can do five push ups, celebrate that. Keep working at it each week until you can do eight, and then have another celebration. Ride your bicycle up a hill. Watch your body with your mind and see how good that feels!

6.   Take a walk. Getting fresh air is good for the body and mind. Studies have shown that we utilize more calories walking or jogging outside than on a treadmill. Put your sunscreen on and enjoy a brisk walk out of doors.

About the Author:

Rosanne Rust, is a registered dietitian and freelance writer who has a private practice in northwestern Pennsylvania. She is a licensed provider for Real Living Nutrition Services®. To learn more about Rosanne see http://www.reallivingnutrition.com/RosanneRust.aspx

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