Social Media and Healthy Weight by Mina Goodman, RDN

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For social media users, do you ever find yourself in an unusual mood after scrolling through your Instagram feed and coming across thin bodies, tiny recommended serving sizes, or another tip to shed some extra weight? Just like magazines and television showing thin or “perfect” bodies can affect how we see our own bodies, so can social media. In celebration of healthy weight week and maintaining a healthy weight, I invite you to try expanding your ideals of body positivity, decreasing weight stigma, and gaining a healthier relationship with food.

A way to move toward this ideal would be to unfollow or stop looking at accounts that often feature smaller bodies or lack diversity. Next follow some of the following accounts that instead focus on inclusivity, diversity, and of course healthy weight!
• Dietitiananna
• Foodpeacedietitian
• I_weigh
• Chr1styharrison
• Hannahrdn
• Rebeccascritchfield
• Yourhappyhealthyrd
• Therdnutritionist
• Hgoodrichrd
• Themindfuldietitian
• Streetsmart.rd
• Gaudianiclinic
• Emilyfonnesbeck_rd
• Body_peace_liberation
• Trustyourbodyproject
• benourishedpdx

Our Care Team at NOAH are here to help you create & manage your #healthy #lifestyle #habits. Need help setting or sticking to your goals? Call 480-882-4545 today!

group of people doing yoga in studio

Relax and Take Time for You

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By Stephanie Olzinski, MS | Registered Dietitian

While eating well and exercising can be helpful in maintaining a healthy weight, relaxing is just as important to rejuvenate and rid your body of stress. Stress can attribute to negative physical symptoms, such as headaches, anxiety or depression, high blood pressure, and much more. Starting today, take at least 10 minutes every day to do something special for yourself:

Take deep breaths/practice mindful breathing.

  • Journal your feelings
  • Practice meditation or yoga
  • Do a puzzle or brain teaser
  • Go for a walk
  • Sketch or draw
  • Drink hot tea
  • Listen to music

Get into the habit of doing anything that allows you to unwind and clear your mind. Along with practicing mindful eating and tuning into your body, you will begin to feel more relaxed. Your NOAH Care Team is here to help you create and manage your healthy lifestyle habits. Need help setting or sticking to your goals? Schedule an appointment with a registered dietitian or counselor today.

Practice Mindful Eating and Tune into Your Body by Brandon Bolton, RDN

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One healthy habit is to practice mindful eating to rediscover your body’s idea of normal eating. Mindful eating is eating with the intention of caring for yourself, while also eating with the attention necessary for noticing and enjoying food and the effect that your food has on your body! It’s important to tune in and listen to your body while eating the foods that you enjoy.

Here are some ways to practice mindful eating:


• Tune into and listen to your body – eat when hungry and stop when full and satisfied.
• Eating when your body tells you to eat (stomach growling, low energy).
• Eat foods that are nutritionally healthy.
• Eat with others at a set time and place.
• When eating, avoid multitasking and try to just eat without distractions.
• Connect with your food and consider where it comes from.
• Choose food for both enjoyment and nourishment.


Most importantly, love yourself and love your food! At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call for an appt. at 480-882-4545. #gethealthy #nutrition

What is Body Positivity? by Mina Goodman, RDN

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Body positivity is a celebration of all body types and sizes, accepting your body, appreciating all that your body does, and loving yourself. Some also see this as a focus inward on a person’s strengths, thoughts, and actions, instead of what they look like and how much they weigh. Body positivity is also a social movement which has effected:

  • The way beauty competitions are run (removing bikini contests).
  • The way magazine covers are written (no more language like “drop two sizes”).
  • Even a change in modeling photography (less airbrushing).

How are some ways you can become more body positive? Many have found that encouraging one another, telling yourself that you are awesome, and healthy eating and fitness are all ways to promote body positivity. It is an individualized approach so each person should take the steps toward body positivity that make the most sense for them!

Every morning when you wake up and get ready for your day, tell yourself any or all of the following and be mindful about these words.

  • I’m Awesome.
  • I’m Pretty.
  • I’m Healthy.
  • I’m Beautiful.
  • I Love Myself.

There may be moments when you need to tell yourself these positive sayings throughout your day, and that’s okay. Just say them with meaning. Believe them and others will see you the same way! At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call for an appt. at 480-882-4545.

What is Healthy Weight Week?

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Healthy Weight Week (January 15-21) is a week to celebrate making healthy lifestyle choices by eating nutritious foods, living actively and embracing body positivity. Diets aren’t beneficial in creating lifelong habits that lead to overall improved health. This week is about ditching diets and creating healthy habits instead. During Healthy Weight Week, hide your scale and avoid other measurements like calorie counting. Love yourself and love your body. Change your thinking this week and focus on these goals instead: 


• Set realistic health guidelines for yourself.
• Accept your weight and embrace who you are.
• Focus on positive lifestyle changes.
• Change your thoughts. Erase negative thoughts and begin positive self-talk: “I am beautiful” “I am strong.”
• Do not diet or obsess on food, weight, or calories.
• Eat Mindfully. Eat when hungry, stop when full.
• Move your body in a fun way, not because you feel like you have to.
• Relax. Take time out for yourself.


Change your thinking and follow our goals instead! At NOAH, we’ll work with you and your child to choose the best path for their overall health and wellness. Please call for an appointment at 480-882-4545.