Tag: Judit Ressinka

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Get The Facts About Embracing Your Body Image

Embrace your body inside out

Body Image is one of those subjects that never goes away. Ageless, it is always topical, not surprisingly. I say this because body image is all about how you see yourself physically and mentally, too.

Whether that is your face, your hair, your size, your shape, it is all about you and only you live with yourself each second of the day. No wonder having a healthy body image is crucial to a healthy overall wellbeing.

Admittedly, keeping a healthy outlook about life is hard enough on its own sometimes, what with all the challenges of growing up, let alone keeping positive about body image.

Thus, I want to share a few simple facts about how to embrace your body image right where you are.

First, focus on what you like about your body and not what you don’t like. This is easier said than done, right? Most times the thing we worry about the most, fret about, dominates the mind and can have an eroding effect on self-esteem.

Remember how draining it was the last time you obsessed about what you didn’t like about yourself. Try the opposite. Find something you really like and there will be plenty of choice and focus on it for starters. All the rest will fade into the background. For more tips on how to do this, listen to Your Confidence Inside Out with Cheryl Grace.

Next, accept that there will be bad days, bad moments when nothing looks or feels right inside out. We all have times such as these. You are not alone!

When this happens control what you can and let go of the rest. It will somehow take care of itself. For example, if you don’t like your hairstyle, change it or if you don’t like how an outfit makes you feel, find one that makes feel good. All the rest, let it go! If it is acne, for example, it will go away. If its body shape or something genetic, embrace it! It is yours!

The key is to stay healthy both physically and mentally.

After this, get clued in about what and who influences your perception about yourself. Pay attention to what you watch, what you read, who you long to be like. Let’s face it, you don’t live in a vacuum, but you can exert control over what you take in.

Limit your social media visits and report anything that makes you feel uncomfortable and cut back on television and remember that actresses and social media influencers are paid to look a certain way. That’s their job!

And don’t compare yourself to your friends or foes for that matter. Remember, that people come in different shapes, sizes, heights, colours and so on. There is only one you!

Finally, take on a few healthy habits if you already haven’t and truly make them habits.

For example, eat foods that serve your mind and your body consistently. Cut back on sugar. As sweet as it is, it is behind a multitude of health problems. And do check out Your Body Inside Out podcast with Judit Ressinka, who offers tips on how to reinvent your favourite foods such as pizza.

And don’t forget that exercise is as much about your mental health as it is your physical health. No time for a full work out? Then take a short walk or a run. Judit suggests dancing and other creative ways to get exercising.

One last tip is to talk to someone you trust, a real person, particularly when you are stuck on a dislike or feeling down about something you’ve seen. It’s good to get it out and have a reality check.

In the meantime, take care of you inside out. Check out Your Body Image Inside Out with my personal trainer, Laura Miles, who shares her journey on developing a healthy body image, as well as How To Take Care of Your Body During Tough Times with Hope Virgo. And remember, it is you I owe.

Happy New Year!

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Playing It Safe On And Offline

Halloween has rolled around too fast for me, not enough time to get with the programme, at least that is my excuse. The truth be known I have never been a big Halloween fan but growing up, I loved a sweet or two now and again and a party or two as a teenager and then young woman, so I happily kitted myself out and went along with the gruelling fun.

But I could not do the haunted houses, the scary movies, etc… and still don’t. I just don’t find the pulse racing, adrenaline pumping, nerve jittering moments much fun.

And fun was always the key for me but as I get older, enjoying Halloween has become as much about staying safe as it is having fun. In the pre-Internet days, staying safe on Halloween and in general was a bit more local, if you will, but nowadays, staying safe goes far beyond stepping out of the front door, though the latter is no less important.

But with the accessibility of the Internet, there is no need to leave home to find yourself in an unsafe space on or off Halloween. In our podcast with E-safety Expert Charlotte Aynsley, we discuss some of the obvious unsafe spaces such as sharing explicit images and cyber bullying.

And there are many others.  For example, the space of glorifying self-harm and suicide. This week, Ian Russell, father of Molly Russell, who committed suicide at 14, continues his quest to ensure that self-harm propaganda is off the Net. And as Aynsley pointed out in On Internet Safety, the authorities continue to make progress in general in keeping the Internet Safe, but there is a long road to travel, as it is a not an easy task, dealing with a world which is not necessarily regulated.

Another troubling area on the Internet has to do with Body Image. In some instances, as pointed out by Leah in our podcast On Being A Teen Girl Now, some of the pressure to have a certain kind of body comes from advertisers stalking teenage girls, if you will.  Imagine a message or ad about being thin elusively cropping up on your page.  Inappropriate no matter how you look at it but that much more to target young vulnerable girls.

Again, the authorities are cracking down on this sort of thing. Still work has to be done on all sides—education being a big, big part of progress. The key here is that all unsafe spaces don’t look unsafe.

For example, issues around Body Image can come from the close connections–wanting to look and be a certain way because you believe that everyone else has the look, albeit some of the pressure comes from celebrities. Aynsley points out that this is one of biggest Internet safety issue for teen girls.

While such issues can impact physical health, they can also have a major influence on mental and emotional well-being, not always as detectable as a problem straight away, but equally as dangerous. 

So, if you are headed out for Halloween tonight or even staying in for that matter, stay body positive. If you want to check out what is online.  There are loads of wonderful body positive bloggers and podcasts too for a reality check. UIO has two: Your Body Inside Out with Judit Ressinka and Your Body Image Inside Out with Laura Miles.

And of course, our latest podcast On Internet Safety has loads of hot tips on body image and staying safe online.

Now about my Halloween. I am going to play it safe—curl up with a good book and I know just the one, We’re All Mad Here by Claire Eastham, guest on next week’s podcast On Social Anxiety. Stay tuned and yes, stay safe.

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All You Need Is A Healthy Balance: That’s All

Summer often gets us thinking about our bodies, mainly how we look and how we feel as we prepare for sweltering holidays and outdoor sporting activities. It’s all about body image but let’s face it: sometimes body talk, including self-talk, can be quite negative from one extreme to the other.

While lots of progress has been made about body size and shape and the thin is in movement doesn’t have as much of a hold on society as it once did, the embrace excess fat (sometimes to the degree of obesity) movement, in the name of body positivity, is gaining steam.

Make no mistake about it, I am all for embracing your body, thunder thighs, love handles and all. I do mine, even if begrudgingly. The truth is, we are all genetically different, but we are all physiological beings. And to stay healthy, we need to take care of our body. We only have one.  That’s all.

Easier said than done, right!  I should know as I still find it challenging to get it right all the time, but what I have learned over the years about taking care of me is first of all, not to believe the hype on either extreme. Next, it is a fact that obsessing does more harm than good, and finally getting it right all the time is impossible.

They key is to finding a healthy balance that works for you but realising that there are some key elements that we each have to consider in making the best well-being choices:

—Food and Drink! We need it to live, no arguments there.  But it is only one part of the story, albeit a big part. To this end, several UIO podcast guests talk about the importance of getting the best diet for you—particularly during the teen years.  In Your Body Inside Out, personal trainer Judit Ressinka offers endless advice on making lifestyle changes that will serve you now and later.

She advises against gimmicks and yo yo dieting and talks about the importance of taking care of your body for the purpose of living life now to the fullest while setting up for the best possible future, too.

Although there is something to be said about the avocado, for example, its healthy benefits and all, Judit points out much to my relief that there is nothing wrong with a good burger or a slice of pizza either, as long as they have the right ingredients. That is key—all ingredients aren’t equal.  And every food is not for everybody.  Find out what serves you and enjoy it.

–Next up is Movement.  We need it as well, but movement is not as transparent as food and drink.  Personal trainer Laura Miles, guest in Your Body Image Inside Out, says that even when negative body image doesn’t manifest itself through eating habits, it tends to crop up in a number of other ways, such as negative self-talk and lethargy.

As such, Laura, who was an obese teenager, says that there is a big difference in truly embracing your body and accepting unhealthiness. In a recent conversation with her, she reiterated the importance of keeping a healthy balance including diet and exercise and just moving around, as well as getting the right amount of sleep, which leads to a third key element for taking care of your body.

–Of course, Sleep is something we know we need, even if we don’t get enough.  I don’t know about you but I am always talking about catching up on my sleep but according to some experts sleep is not something you can catch up on, rather it is something that you manage as best as you can from day-to-day for a number of reasons.

The key one, according to Nicola Morgan, guest in Your Online Wellbeing Inside Out is that sleep informs our health. In short, the brain needs sleep to function.

So, eating according to your health, keeping it moving and managing your z’s will keep you feeling truly body positive whatever shape or size. No need for believing the hype, obsessing to your own detriment or trying to be picture perfect.  Just be healthy. That’s all!

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As Simple as Good Food to Stay Healthy

I am no goodie two shoes when it comes to my eating habits, contrary to popular belief. So, I do have veggies at all three meals regularly, including breakfast but I still know how to find the best chocolate chip cookies I can eat even though I am gluten intolerant, and if I can’t source such a treat from one of my trusted supermarkets, I can always find the perfect recipe.

A few months ago, I made gluten free cinnamon rolls. Amazing!

But let me be clear—chocolate chip cookies and the likes are a treat for me nowadays, not a regular snack. Partially, I came to this conclusion because of my conflict with gluten but there is another reason I decided to relegate sweets to the back of my diet, only to come forward from time to time as a treat.

The answer is: I feel like a different person when I am not full of refined carbohydrates. I feel well, full of energy, ready to meet the day. It is as simple as that. Looking over my shoulder I do often ask myself, what took me so long to get this simple message. And here is what I stumbled on.

First of all, I didn’t have time to eat healthily all the time. Even as a teen girl, I was on the go. We had cheerleader practice, then choir rehearsal and all the rest, which sounds like a cake walk now compared to the schedule of my teenage niece. Still, I felt lucky to grab a pack of cookies, some potato chips (crisps) and maybe even a soft drink to keep going. I was young, my body could handle it. After all I would eat a nutritious supper that my mother prepared for supper. One good meal was enough, I rationed.

As a young writer, I carried on a bit with that same flawed thinking, too busy to stop to eat but I always had time for a cup of coffee, a cola, for energy that is until I got a headache, ill or something that put me out of commission totally.

Now when I find myself about to miss a meal, I always have a treat on hand—an apple, some pecans—until I can get a balanced meal. The key is planning and preparing, a point that Judit Ressinka makes in Episode 2: Your Body Inside Out. Admittedly, some days lunch is a little later than recommended but almost always it is the right fuel. The payoff for making the time is I get to carry on working, feeling really well and out comes a good result.

Next, I didn’t think I really liked what was called healthy food—a salad, beetroot, some nuts, etc… For many years I was sort of a meat and potatoes kind of girl and though no one loves French fries more than I do, they don’t necessarily serve me. Thus, I find substitutes that are equally as tasty such as sweet potato fries, parsnip and carrot fries and so on, and keep it moving and leave the real deal for a special treat. The key, however, is to keep the extra ingredients such as flour out of it, and roast or bake with a little olive oil. How tasty is that!

Finally, I thought I could eat what I wanted and just shake it all off in the gym. Admittedly, though the few extra pounds came off, I could never quite budge that heavy feeling. I learned rather quickly that weight is not just about what is on the scale, it is about everything that you are carrying inside. A lot of it is dead weight down to inappropriate food and unnecessary anxiety as well, some of it triggered by food. Though enjoying food is important, make sure you are enjoying the right food for you.

Now about those cinnamon rolls made back in October last year. Shush, don’t tell Judit Ressinka. Anyhow, they are ever so sweet as a treat from time to time. Notice I didn’t say were—they are (in my freezer in portions) because I do get it now, that eating properly is what it takes to feel well and full of energy. It is as simple as that.

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Making A Lifestyle Change

At the mention of the word diet, trying to lose weight springs to mind, not to mention depriving oneself of favourite, yummy foods. No wonder a stress quake rolls over the body causing both physical and psychological upset.

Honestly, however, it doesn’t have to be that way. Of course, people diet to lose weight rightly or wrongly, but people also adopt different diets to maintain their health. Some of them are necessary such as special renal diets for people with Chronic Kidney disease, for example.

But you don’t have to have a chronic condition to adopt a healthy diet. All you need to do is to change your lifestyle. This approach cuts out unhealthy dieting, jumping in and out of fads, and yo yo dieting, which takes a toll on the mind and the body.

Still, what does a lifestyle change really mean? In short, it doesn’t mean dieting, but rather adopting a diet that serves you. Sigh, right? When I was a teenager, I might have paused too at such advice. I was not that in to vegetables. And I avoided them like the plague. Being as thin as I was, I concluded that I was healthy enough and ate whatever I jolly well pleased when I was in control. Thankfully my mother was in control at least 80% of the time.

But when she wasn’t such as after cheerleader practice or on a field trip or during or after a game, I piled up on the fast food and so on. So what if an ice cream cone made my stomach hurt or a bag crisps (potato chips) spiked my sugar, putting me in a bad mood, not to mention some of the damage caused by fizzy drinks. But you couldn’t tell me I was not healthy because the thing about being unhealthy versus being ill is that the former has a way of creeping into the norms. You get used to it and only overtime does it become something more–illness.

So how do you snap out of it, adopt a healthy diet for you?

  • Choose foods that serve your body with or without a chronic condition and stick with them. That’s food that taste good and is good! Not everybody can eat everything. For example, I don’t do much diary nor do I do any gluten.  But even if you don’t have any allergies and intolerances, healthy eating is still important.
    • And have I got news for you, according to Judit Ressinka, guest of Episode 2: Your Body Inside Out, it is all about the ingredients, using real, whole food from the four food groups. For on the go, tasty pizzas and burgers just go for the real deal, real meat and whole food ingredients—organic if at all possible.
  • Focus on what you can eat, not as much on what you can’t eat. You’ll be pleasantly surprised. 
  • Learn to prepare and cook simple and easy meals so they are available after school and so on.
  • Choose wisely if fast food is the only option.
  • Drink plenty of water and get those veggies in and fruit, too. I see their benefits now.
  • And by all means, whatever you do, eat! Starvation has no place in a healthy lifestyle.

Adopting such an approach has made a huge difference in my life. Hardly ever will you find me dieting to lose weight. Admittedly, I have been there and done that and didn’t need to. But these days it is about getting the best possible fuel for my body most of the time.  And if I fall off the rails every now and then which inevitably I do, no need to search for a special diet. I already have one. I just need to revert to my chosen lifestyle.

So girls, about your diet…. What does it really mean? In short, a happier, healthier lifestyle now and in the future.

 

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A Review of Your Body Inside Out

Last week we continued our UIO social media campaign with inspirational quotes and a hot tip from Episode 2: Your Body Inside Out with personal trainer Judit Ressinka. How wonderful to not only feature Judit but to also put the spotlight on the importance of exercise and nutrition in a lifestyle changing way. Not to mention sleep, which Judit points out sharpens the brain cells and makes life more manageable.

UIO’s expert on body and nutrition

Also, we jumped into a couple of conversations on related matters, one with Women in Sport, on getting more teen girls in the UK interested in P.E., as featured in The Guardian.  The other chat we engaged in was from LiveStrong.com suggesting ways for teen girls to lose weight but let’s be clear—no gimmicks and yo yo dieting there or here, for that matter. It’s all about lifestyle.

On Sunday we featured budding chef Olivia, attracting loads of attention to this savvy teens approach to nutrition and well-being. What a week but that’s not all.

UIO’s budding chef

We received some illustrations from the talented author Heather Moulson, who sketches for fun and here we feature the first one. Such a fresh and modern approach, I couldn’t help asking Heather to help us continue tuning into girls. She said yes, so watch this space.

In the meantime, see our week in review @uiopodcast on Facebook, Twitter and Instagram and join us in #tuningintogirls.  Oh and if you missed the podcast, it’s not to late to listen right here on our webpage or on iTunes, Stitcher, TuneIn, Soundcloud.  Just search UIO: You Inside Out podcast and tune in.

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UIO Launches Instagram Page

More excitement to cheer about at UIO: You Inside Out, the podcast for teenage girls.  Today, we launched our Instagram business page @uiopodcast. Follow us, like us, join us on Instagram.

This page follows the recent launch of our Facebook and Twitter pages.

With three dedicated social media pages, UIO aims to celebrate what it means to be a teenage girl today while advocating and campaigning on their behalf.

We’ll highlight great inspirational quotes and hot tips from our special guests—women featured in the podcasts: Cheryl Grace, Judit Ressinka, Jenny Hawkins, Laura Miles, Joy Miller, Jane and Molly Goldberg, Jenny Garrett, Rachel Gardener, Helen Lewis and Natalie Savvides–as well as creative photographs of teenage girls from both the US and UK.

Again join us, follow us, like our posts. Message us directly @uiopodcast or email UIO@sonjalewis.com. See you on Instagram.

Meanwhile, stay tuned for more UIO news.

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UIO Gets Dedicated Twitter Page

So many exciting things in the pipeline for UIO: You Inside Out, the new #podcastforteengirls. From the launch of ten episodes over the spring and summer to the unveiling of our first dedicated social media page on Facebook a couple of weeks ago, UIO is growing.

This week, we introduce UIO Twitter, user name @UIOPodcast, on which we look forward to joining important conversations to do with teenage girls and leading on some too.

Via our social media, we aim to celebrate what it means to be a teenage girl today while advocating and campaigning on their behalf. Thus, whether it’s to do with self confidence, values or peer pressure, we’ll be talking about it and listening, too.

In addition, we’ll highlight great inspirational quotes and hot tips from our special guests—women featured in the podcasts: Cheryl Grace, Judit Ressinka, Jenny Hawkins, Laura Miles, Joy Miller, Jane and Molly Goldberg, Jenny Garrett, Rachel Gardener, Helen Lewis and Natalie Savvides.

So join us, follow us, re-tweet our tweets. Message us directly @UIOPodcast or email UIO@sonjalewis.com. See you on Twitter.

Meanwhile, stay tuned for more UIO news.

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The UIO New Look Is Out

UIO: You Inside Out announces a new look , emphasising the voice of teenage girls.

Created by Dominque Ozturk, an accomplished designer who has years of experience in working with girls of all ages, the new look will be featured across all platforms where the podcast is aired, including iTunes and the UIO dedicated podcast page.

Also you can see the new look and listen to the podcast via Libsyn   Stitcher, Tunein and on Google Play music.

Created as a versatile medium for teenage girls with their input, UIO relies on sound principles and values, and offers a safe and responsible platform to provide insight into topics relevant to teenage girls today.

The 2017 pilot series includes ten shows, featuring a range of talented women with special interest, experience and expertise on a particular topic:

Episode 1 – Your Confidence Inside Out with Cheryl Grace

Episode 2 – Your Body Inside Out with Judit Ressinka

Episode 3 – Your Skin Inside Out with Jenny Hawkins

Episode 4 – Your Body Image Inside Out with Laura Miles

Episode 5 – Your Hair Inside Out with Joy Miller

Episode 6 – Your Mind Inside Out with Jane and Molly Goldberg

Episode 7 – Your Values Inside Out with Jenny Garrett

Episode 8 – On Sex and Sexuality with Rachel Gardner

Episode 9 – Your Family Inside with Helen Lewis

Episode 10 – Peer Pressure Inside Out with Natalie Savvides

Stay tuned for more UIO announcements in the coming days and for new episodes in 2018.

‘I find the subjects and experts are good for parents to hear too, said one listening parent. ‘The podcast raises many points  for conversations with my daughter.’

For more info or enquiries about UIO, write to info@sonjalewis.com

 

 

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Real Talk About The Human Condition

The excitement is building for the launch of UIO: You Inside Out, my new podcast for teenage girls. Not only have I had the chance to interview some friends I have known for years, also I have had the opportunity to meet some new fantastic women to talk about real issues that have to do with being a teenage girl.

For years now I have been talking and writing about what is often referred to as the human condition and to be honest it has never occurred to me to that the phrase sounds a bit like the dreaded lurgy or something. No wonder folks don’t want to talk about anything human when it comes to them personally.

And if adults shy away from doing so, I suspect teenage girls will run. So this week, in Prelude Two of UIO, I get a little salty. if you will, not explicit or anything like that,  but I am so over sugar coating issues that are just human. Check out the audio here.

And in the meantime, do watch this space for some real talk about what it means to be a teenage girl today. The first episode is UIO: Your Confidence, a talk with Cheryl Grace, most recently named one of the 50 Most Powerful Women In Business by Black Enterprise.  And following closely is  UIO: Your Body, a talk with Judit Ressinka, my personal trainer of about three years. It’s all real talk.