Women's Get Healthy Guide
for 2024 and Beyond
Part I
As you welcome the new year, I'm asking you to embark on a life-long journey to prioritize our health and well-being like never before...and I'm here to help you! Your health is your most precious asset, and it's time to invest in it. Remember that self-care is not selfish...it's essential!
Here are some great tips for getting started and setting your mental tone for getting and staying healthy:
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Be Consistent: Achieving and maintaining good health requires consistent effort over time. It's not about making drastic changes for a short period but rather making sustainable choices day in and day out.
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Remember, it's a Lifestyle Change: True health isn't about quick fixes or crash diets. It's about adopting a healthy lifestyle that you can maintain for the long haul. Sustainable habits become a part of your daily routine.
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Prioritize Progress Over Perfection: In a journey, there may be ups and downs. It's okay to have setbacks or days when you don't follow your plan perfectly. What matters is overall progress and the commitment to get back on track.
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Mind your Mindset and be Patient: A journey mindset encourages patience and self-compassion. Realizing that results may take time helps you stay motivated and avoid frustration.
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Learn to Adapt: Health journeys often require adaptation. As circumstances change, your approach to staying healthy may need to evolve. Being flexible and open to adjustments is key.
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Focus on a Well-Rounded Approach: A health journey considers various aspects of well-being, including physical, mental, and emotional health. It's about taking care of your whole self.
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Keep Your Eye on the Prize: The goal is not just short-term improvements but also long-term health and longevity. The choices you make today can impact your well-being in the years to come.
Remember that each woman's health journey is unique, and there's no one-size-fits-all approach. The key is to find what works for you and what you can sustain over time. It's about making choices that promote a healthier, happier, and more fulfilling life, and that's a lifelong journey worth embarking upon.
Health Goal #1:
Prioritize Prevention
Your body is an amazing machine. To ensure optimal performance and avoid unforeseen issues, regular check- ups and health maintenance are essential.
This chart gives you for the most up to date recommendations for general health maintenance screening.
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Health Goal #2
Ditch Dieting
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There is no ‘one size fits all’ or ‘perfect diet’ when it comes to healthy eating. What constitutes a ‘healthy diet’ differs for one woman may be something entirely different for another.
Certain types of food restrictions are essential, as in the case gluten avoidance in those with celiac disease. However, for most of us, eating sensibly (type, timing, and quantity of food) is far more realistic and sustainable than food deprivation.
While most of us focus on nutrition in relation to weight loss, what we eat and drink has far greater impacts on other aspects of our health, including sleep, mood, and disease development. For example, eating lte at night, irrespective of the type of food, can cause issues with sleep and increase the risk of developing diabetes and heart disease.
When you eat and drink isn't the only thing to consider. What, how much, and in what combination you eat food is also very important. Here are some pearls and practical tips to help you make better long-term food choices:
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Balance Your Plate: Aim to include a variety of foods from all food groups in your meals. A balanced plate typically consists of:
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Fruits and vegetables: Fill half your plate with colorful fruits and vegetables to increase your intake of vitamins, minerals, and fiber.
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Protein: Include lean sources of protein such as poultry, fish, beans, tofu, and nuts.
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Whole grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats instead of refined grains.
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Dairy or dairy alternatives: Choose low-fat or fat-free dairy products or fortified non-dairy alternatives like almond milk or soy milk.
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Portion Control: Be mindful of portion sizes. Use smaller plates and utensils to help control portions and prevent overeating.
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Always eat protein with carbohydrates: Yes, fruit is a healthier option than a cookie. However, fruit still contains sugar (fructose), and if eaten alone, the body will process it very differently. Whether you're eating fruit, veggies, popcorn, or other type of carb, make sure you always add some protein (i.e. a small handful of nuts, a tablespoon of nut butter, etc.).
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Limit Added Sugars and Salt: Reduce your intake of foods and beverages high in added sugars and sodium. Check ingredient lists for words like "sucrose," "high-fructose corn syrup," and "sodium."
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Include Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. You'll never lose fat if you don't eat healthy fats.
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Fiber-Rich Foods: Consume foods high in fiber, like whole grains, legumes, fruits, and vegetables, to support digestive health and maintain a feeling of fullness.
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Limit Processed Foods: Reduce your consumption of highly processed foods, which often contain added sugars, unhealthy fats, and excessive sodium. Instead, choose whole, minimally processed foods.
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Hydration: Drink plenty of water throughout the day. Avoid sugary drinks like soda and limit the consumption of alcoholic beverages.
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Snack Smartly: Choose healthy snacks like fresh fruit, yogurt, raw vegetables with hummus, or a handful of nuts. Avoid sugary and high-calorie snacks.
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Keep a Food Journal: Journaling what you eat helps you become more aware of your eating habits, portion sizes, and food choices. This awareness can highlight areas where you can make healthier choices. It also holds you accountable for what you eat and encourage better decision-making.
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Cook at Home: Cooking at home gives you more control over the ingredients and cooking methods, allowing you to make healthier meals. Try to cook from scratch whenever possible.
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Plan and Prepare: Plan your meals and snacks in advance to avoid making unhealthy food choices when you're hungry or busy. Meal prep can help save time and encourage healthier eating.
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Read Food Labels: Learn how to read food labels to identify hidden sugars, unhealthy fats, and other additives. Look for products with simple, recognizable ingredients.
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Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savor your food, and avoid distractions like screens while eating.
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Moderation, Not Deprivation: It's okay to enjoy your favorite treats occasionally. Practice moderation rather than completely depriving yourself, which can lead to unhealthy cravings.
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