THE THREE-PRONG PROCESS
So, how do we incorporate change? Start by slowly adhering to the
three-prong process, which includes the physical (nutrition and fi tness),
the emotional/spiritual and fi nally, the social
because true health and
wellness require the sum of these three parts.

bsessing over one prong
creates imbalance, sett ing us up for a lifetime of frustration. We aren’t
ust made up of our bodies, but our spirit, thoughts, community and
the people we hold dear. Teens and adults alike need to fortify
themselves in these areas in order to truly live their best life.

If you fi nd yourself or your teen struggling with any of these
issues, follow the ex ercises below, and try practicing them
on a regular basis.

DEPRESSED GIRL SITTING : ISTOCK / GETTY IMAGES PLUS / KATARZYNABIALASIEWICZ; WEIGHT CHECK: ISTOCK / GETTY IMAGES PLUS/VLADIMIRFLOYD
4. BINGING-PENDULUM DIETING
A pendulum swings back and forth
going from one ex treme to the other.

Pendulum dieting starts from a place
of deep, dissatisfaction with one’ s
body and becomes a negative, ongoing
patt ern. It begins with full resolve,
along with a new dietary plan. And
while the motivation is high at fi rst,
it usually goes awry toward the end
of the fi rst week, when the body and
brain rebel.

o longer can one keep
to such restrictions because the body
does not like to support cutt ing carbs
or eating packaged food fi lled with
chemicals, and thus a binge ensues.

After the binge, we ex perience food
guilt and even more disregard for
ourselves, causing the pendulum
process to repeat itself.

5. FEELING LIKE A FAILURE
Working as a health coach, you see
a lot of smart, creative, funny and
successful women, yet all of these
ama ing qualities seem insignifi cant
to them when they step on the scale. A
three- pound gain or a zer o- pound loss
seems to dictate their entire self- worth.

Similarly, smart, active, competitive
and savvy teenagers feel like failures
when they can’ t reach their beauty
ideal either, especially when comparing
themselves to other peers online.

utrition/Fitness: Start with whole foods that make you feel
good.

on’ t worry about carb or calories, and don’ t eat anything
you don’ t like
ust because it’ s deemed healthy. Enj oy the sensations of
real food.

itch anything that has too many ingredients in it you can’ t
pronounce. As for fi tness, don’t kill yourself. Overexertion can lead to
burnout, not to mention injuries and in ammation. For starters, fi nd
something you like. ust get out and move every day. Start by turning off
your phone for
minutes and practice some kind of movement instead:
run, walk, stretch, squat, jump
anything to get your heart rate up,
which is important for your general health.

Emotional/Spiritual: Take
minutes in a quiet spot where you can
hear your thoughts and
ust breathe. Try practicing gratitude for the
small things which gives us a bett er perspective on our lives in general.

Finally, create a
small happy.” A small happy is something that brings
oy to you every day and connects you to something other than your
diet, like buying fresh owers for your house or reading a few chapters
from your favorite book.

Social: Assess who your real friends are, the ones who bring positivity
into your life, and make a coff ee, dinner or walking date with them. This
kind of connection is integral, as good friends heighten our happiness
and bolster our self-worth. If you are truly pressed for time, then
schedule a time to talk with a friend on the phone, but don’ t tex t.

As teens and adults, we are works in progress, growing, stretching
and developing all the time. While it is defi nitely diffi cult to banish the
old voices and criticisms from our past, a whole new approach is well
worth the eff ort. And it’s a crucial and positive example to set for your
teen. When taking this leap, it’ s important to be patient and kind to
yourself in order for these small actions to take root, ultimately creating
a healthier body and mind.

Rachel
rnstein Packer is a health coach/ writer and owner of
Ma o all it e . S e ca
a o all t e
e reac ed at Ma o
it ail.co
or ace ook.

washingtonFAMILY.com October 2018
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