5 Back to Basics Tips to a Healthier You

You’ve made the decision to focus on your health and eat better so you will feel better for your overall physical and mental well-being. As a woman, you have different nutritional needs than men. Special nutritional needs during pregnancy and lactation mean women need to take special care to avoid anemia and osteoporosis. Getting back to the basics of healthier living so you can optimize your weight loss if necessary and your overall health.

Start with small changes and grow from there. Few people can successfully overhaul their entire lives overnight, you have taken this long to get into your current habits, it will take some time to work on the new ones but little by little you will succeed.

1. Be more active

If you are just starting out with physical activity a good goal is 20 minutes a day. Find a friend or family member to go for a walk, ride bikes or jog. Do not limit yourself to what you consider ‘boring’ explore and find an activity you enjoy doing that you will continue to enjoy for years to come. Work towards 2.5 hours a week of physical activity. Muscle strengthening will also help guard against bone loss and will help to tone problem areas and contribute to weight loss.

2. Slow down on some foods

We all know that we need to limit sugar filled foods as a daily staple. Candy, cookies, donuts and ice cream should be an occasional treat. It is important to find a good alternative that you can reach for when the inevitable craving happens. Do not tell yourself “No” without providing a “Yes” in its place. Again this is something that is personalized to you. Think about what will help you resist the urge until it’s a habit to reach for something better for your mind and body.

3. Experiment in cooking

Eat home as often as possible. With our busy schedules, sometimes it is hard but there are services that can help you prepare good, nutritious meals at home as well as simple recipes that can be incorporated. If you have children old enough, include them in the food preparation to cut down on time, teach them healthy habits and spend some quality time enjoying each other.

4. Learn what you are eating

Check ingredients and nutrition facts to make wise decisions about what you want to feed your body and your family. Learn what words mean and what you will and will not allow into your diet so that you will feel your best. If you can’t pronounce it, chances are you shouldn’t be eating it.

5. Strengthen bones

You need calcium to protect your bones as you go through the cycles of life and become more active. Broccoli and leafy greens are also great ways to get calcium.

6. Whole grains

Brown rice, whole-grain bread and other foods with high-fiber content are great for you, give you a full feeling and provide key nutrients, in moderation.

7. Drink water

Keep a water bottle in your purse to have on hand no matter where you are throughout the day. When you experience a craving, set a goal to drink a glass of water before you eat the temptation. This will help you determine that you might not need a treat or will eat a lot less of it

8. Find out your needs

Get personalized help based on your age, weight, height, and activity level. Please contact us if you would like a personalized appointment with an advocate for you to find out what you need to get back to basics and be the happiest, healthiest you that you can be.

Next part in series: Not all Carbs are Bad, Know your Good from your Bad