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 variety. Next follow some of the following accounts that instead focus on 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.

Domestic Violence Awareness Month

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For many of us, home is a place of comfort and love. Though for millions of others, home is anything but a refuge. “The U.S. Department of Justice estimates that 1.3 million women and 835,000 men are sufferers of physical violence by a partner every year.” Join us in breaking the silence about #DomesticViolence. At NOAH, we’ll work with you and your #child to choose the best path for their overall #health and #wellness. Please call 480-882-4545.

Mental Health in Teenagers by Dr. Debbie Bauer, Pediatrician

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Adolescence is a very difficult time for everybody, kids and parents alike. Teenagers are going through all kinds of changes such as: physical, emotional, intellectual and social. It can be hard to keep up with the way their feeling and finding ways to communicate with them. It’s a big challenge to try and not feel overwhelmed during these transitions. It’s very normal for a teen to feel moody, sad, or anxious, but when these feelings take over their life and start to affect how they think and act, it can become a serious problem. Mental health issues are much more common than you may think, about 1 out of every 5 adolescents has had a serious mental health disorder at some point in their life.

What parents need to know:

  • A mental health issue isn’t anybody’s fault. Just like with any other health complication, this is not a choice, it’s an actual problem with how the brain functions. The reason these issues develop is incredibly complicated and involves both genetic and environmental factors.
  • Mental health problems are common and treatable. There are many people and resources that are available to help your teenager. From pediatricians, to school guidance counselors, to mental health professionals – we’re all here to help. The sooner a concern is raised, the more time we have to address the issue, and get your teen the assistance they need. If you have any doubts, reach out!
  • It’s important to stay involved. Try to build a trusting relationship between yourself and your teenager. They should feel comfortable sharing information with you without fear of always being punished for bad choices. It can be helpful to share decisions that you have made or lessons you have learned from the past. Remember, they are still learning.

Signs of mental illness to look out for:

  • Loss of interest in past favorite activities
  • Sudden personality shifts that seem out of character
  • A sudden and/or dramatic change in grades
  • Isolation from friends and family
  • Big changes in sleep habits (more or less sleep then usual)
  • Dramatic changes in eating habits
  • Anything else that you think is concerning about their behavior

If you have any concerns about your teen’s mental health, talk to them. From there, you can schedule an appointment with their pediatrician. At NOAH, we address all aspects of your child’s health including their initial medical assessment. Other services that are available to you and your child include counseling and nutrition.

For more information, please visit:

www.healthychildren.org

PTSD Defined

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PTSD is a lingering reminder that turns every day into a potential minefield, with flashbacks & triggers potentially hidden around every corner. At NOAH, we’ll work with you & your child to choose the best path for their overall health & wellness. To schedule an appointment, please call 480-882-4545 or visit our website here.

Social Interaction and Recreation – Its Good for You

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“Social interaction and #recreation can help your #physicalhealth and #mentalhealth,” says our friends at @MentalHealthAmerica. Our Care Team at NOAH will work with you and your child to choose the best path for their overall #health and #wellness. To schedule an apt., please call 480-882-4545!

The Company of Animals

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“Pets are not only lovable friends but also beneficial to #mentalhealth. Learn more about how animal companionship is important for health #4Mind4Body,” says our friends at @MentalHealthAmerica. Our Care Team at NOAH will work with you and your child to choose the best path for their overall #health and #wellness. To schedule an apt., please call 480-882-4545! #MentalHealthMonth #MHM2019

7 Tips for Improving Work-Life Balance

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“Finding the balance between work and play, the ups & downs of life, physical health and mental health, can be difficult,” says our friends at Mental Health America. At NOAH, we believe in a holistic approach to better health. Our mental health services include psychiatry, consulting, and traditional outpatient counseling. For more information about NOAH’s services, visit https://noahhelps.org/services/.