DISTINGUISHED YOUNG WOMEN OF LEE

COUNTY

Beauty from the Inside Out

OUTLINE

• Basics of Balanced Eating

• Beauty Foods

• Movement

• Rest

• Mindfulness/Intuitive Self-Care

• Body Image

• The Five Food Groups• Grains• Vegetables• Fruits• Dairy• Protein

WE ARE WHAT WE EAT

A WELL-ROUNDED PLATE

• Breakfast: at least 3 food groups

• Lunch: 4-5 food groups

• Dinner: 4-5 food groups

• Snacks: 1-2 food groups

MAKE MY PLATE

• Breakfast examples

• Lunch examples

• Dinner examples

• Snack examples

MORE THAN ONE KIND OF PLATE

• Aim for variety within food groups by choosing different fruits, vegetables, grains, dairy, and protein foods throughout the week

• Even foods within the same food group have varying degrees of certain vitamins and minerals; let’s capitalize off of the abundance of things to choose from!

• Avoid a food rut and consequent burn out• Different meals at each meal time throughout the

week• 3 different breakfasts, lunches, and dinners over the

entire week

SNACKING

• Guidelines for snacking• Try not to snack mindlessly or in place of meals• Do not limit snacks based on other’s hunger or lack

thereof; snack when YOU need it!• Choose foods with purpose for nutrients and energy

• It’s important to have a balanced snack• Remember the two food groups suggestion• Aim for carbohydrates and protein after exercise so your

body can restore its energy stores, prevent muscle loss, and promote tissue repair• Carboyhdrates are found in all food groups except meat and

nuts in the protein food group

BEAUTY FOODS

Omega 3’s• Fights inflammation in the

body and maintains healthy cell membranes while keeping skin hydrated and free of toxins, helping to reduce wrinkles.

• Fatty fish (salmon, sardines, catfish, mackerel, herring, trout), olive oil, avocados, shrimp, walnuts, flax seed, and soybeans (edamame)

BEAUTY FOODS

Vitamin C• Antioxidant that protects

from free radical damage caused by overexposure to sun and smoke aka premature aging!•Is important for collagen

synthesis which keeps skin looking young and plump• Found in citrus fruit, berries,

papaya, broccoli, Brussels sprouts, bell peppers, spinach, turnip greens

BEAUTY FOODS

Vitamin E• Powerful antioxidant in

body , important for cell membrane and skin health. •Helps to repair damaged skin,

fading dark marks and scars, and keeps skin soft and moisturized by promoting balanced oil production• Sunflower seeds, almonds,

peanuts, cashews, vegetable oils, avocado, pumpkin seeds, green leafy vegetables

BEAUTY FOODS

Vitamin A• Important for eye, bone, and

immune health. Powerful antioxidant able to protect skin and cells from free radical damage. •Also able to reduce overly

abundant oil production, aiding in clearing skin of acne.•Revitalizes skin and aids in

synthesis of new healthy skin cells• Liver, sweet potato, spinach,

kale, broccoli, colored fruits and vegetables, egg yolk

BEAUTY FOODS

Vitamin D• Important for bone and immune health• Fatty fish (sardines, salmon,

tuna, herring), egg yolk, liver, mushrooms, fortified dairy (whole milk especially), and sunlight!

BEAUTY FOODS

Antioxidants• Protect body and cells from

free radical damage•Aid in reversing damagedskin

such as sun spots, dark spots, acne scars• Green tea, citrus fruits, dark

chocolate, blueberries, prunes, dark leafy greens like kale and spinach, pecan,walnuts, red, orange, and yellow fruits and vegetables

MOVEMENTBody• Exercise improves heart function, sleep habits, immune function,

body composition, and your body’s ability to use energy making you feel more energeticMind• Exercise promotes the release of “feel-good” neurotransmitters, endorphins, helping to improve your mood, reduce stress, and help you to relax! Studies also show improved memory, brain function,(learning) and reduced brain aging for those who exercise regularly.Soul• Exercise will not only make you better acquainted with feeling

physically stronger and healthier, but it also acquaints you with appreciating how awesome YOUR body truly is. Every inch of it!

REST

• Stress increases hormones that create an appetite for less nutritious foods, negatively affects digestion, causes fatigue, puts the body in an inflammatory state, and may cause weight gain.

•Adequate sleep is important for immune health, reducing stress, and personal well-being.

MINDFULNESS

• What does it mean to be “mindful?”

• What is self-care?

• How can we practice mindfulness in eating, exercise, rest, etc?

• Ask yourself, "why am I eating this?"

• Why am I exercising?

• What does my body need?

TUMMY TALK

• Hunger and fullness cues• Sometimes we may not feel the hunger signal, and it

is important to know appropriate times to eat if the hunger signal is absent for some reason such as emotion, tiredness, etc. (e.g. after exercise, breakfast)

• A woman needs to listen to her OWN body•Every physical body has different needs, what are yours?

• Am I thirsty or am I hungry?

• Health At Every Size• Genetics, not

dietetics, determines body size and shape

• Every person has a "natural" weight called your “set-point”

• Beauty At Every Size• Mandisa, Kate

Winslet

EVERY WOMAN

THIS IS MY BODY

• What is body image?• The way you think and feel

about your body's shape, height, and weight.

• What image do you create in your mind when you think of the way you look?

• What is self-talk and how does self-talk effect my beauty?

• fat-free talk

QUESTIONS?Jessica-Lauren Newby, MA, RD, LD

Auburn University

334-740-7083

jessica-lauren@auburn.edu

Twitter: AUNutrition

Facebook: Jessica-Lauren Newby Registered Dietitian

Instagram: livingwellwithJL