Tips for Wellness
Maintaining high motivation on a healthy journey can be challenging, but it is absolutely crucial for long-term success. Small, consistent changes are key. It's not about making drastic changes overnight, but rather about building sustainable habits that you can stick with over time.
Remember, progress takes time, and it's not always linear. There will be setbacks along the way, but don't let them derail you. Focus on the big picture and celebrate your small wins.
Here are my recommendations for best ways to reach your wellness goals or at least where to get started: Well Exam, Meal Preparation, Movement, Sleep, Hydration, Labs, Mental Health And, don't miss the Easy, Meal Prep Recipes. Please answer our Quick Poll question.
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Whether you are male or female, we all need to have our annual well exam. This is a time to meet with your provider yearly for your preventative exam. This exam is covered by most insurance on a yearly basis and will typically also cover the cost for some blood work. Having this connection with your healthcare team and making sure there are no current issues is why I put it as the number one on your wellness journey.
For women, the well exam is particularly important as it helps in the prevention and early detection of various health issues such as breast cancer, hypertension, and cervical cancer. During the exam, your healthcare provider will perform a thorough physical examination, which may include checking your blood pressure, heart rate, and other vital signs. They will also conduct a breast exam to check for any lumps or abnormalities and a pelvic exam to assess the health of your reproductive organs.
In addition to the physical examination, your provider may recommend certain screenings and tests based on your age, medical history, and risk factors. These may include:
Mammogram: A mammogram can help detect breast cancer early, even before any symptoms appear. It is generally recommended for women aged 40 and older, but your provider may suggest starting earlier if you have a family history of breast cancer.
Pap Smear: A Pap smear is a test that screens for cervical cancer by detecting abnormal cells in the cervix. It is usually recommended for women aged 21 to 65 and should be done every three years. If combined with an HPV test, it can be done every five years.
Bone Density Test: This test measures the density of your bones and helps detect osteoporosis, a condition that weakens bones and makes them more prone to fractures. It is typically recommended for women aged 65 and older, but your provider may suggest it earlier if you have risk factors such as a family history of osteoporosis or long-term use of certain medications.
Blood Tests: Blood tests can provide valuable information about your overall health. Common tests include a complete blood count (CBC), lipid profile (to check cholesterol levels), and blood glucose test (to screen for diabetes). Your provider may also recommend additional tests based on your individual health needs (we will get into that a little later)
Regular well exams are essential for maintaining good health and catching potential issues early. By staying proactive and scheduling your annual exam, you are taking a crucial step towards a healthier future.
As we all have the best intentions, if we do not plan with our busy schedules, life can get in the way of healthy eating. We are all busy, and it is hard to set aside time for planning much of anything. This is why meal preparation is so important. Not only can it help us to meet our healthcare goals, but it can also help us save money. When we do not meal prep, it can actually reduce stress.
I am not suggesting that you have to plan out every meal, but having a basic idea of what your week looks like and planning accordingly can make a big difference. I like using a weekly whiteboard that I have in our kitchen with the days of the week. Sitting down on Sunday to plan out what meals we are going to have has made life so much easier at my home. Not only does it help with planning and what to buy for the week, but everyone knows, so it does not always fall on my lap. Others can help with the meal preparation if they know what to prepare for!
Benefits of Meal Preparation:
Healthier Eating Habits: When you plan and prepare your meals in advance, you are more likely to make healthier food choices. You can control the ingredients and portion sizes, which can help you stay on track with your health goals.
Time-Saving: Meal preparation can save you a lot of time during the week. By spending a few hours on the weekend planning and preparing your meals, you can avoid the daily stress of figuring out what to eat and cooking from scratch.
Cost-Effective: Planning your meals can help you save money by reducing the need for last-minute takeout or dining out. You can buy ingredients in bulk and take advantage of sales, which can lower your grocery bills.
Reduced Food Waste: When you plan your meals, you can buy only the ingredients you need, which can help reduce food waste. You can also use leftovers creatively to make new meals, further minimizing waste.
Stress Reduction: Knowing what you are going to eat each day can reduce the stress and decision fatigue that comes with meal planning. It can also make grocery shopping more efficient and less overwhelming.
Tips for Successful Meal Preparation
Start Small: If you are new to meal preparation, start with just a few meals or snacks for the week. Gradually increase the number of meals you prepare as you become more comfortable with the process.
Plan Balanced Meals: Ensure that your meals include a balance of protein, carbohydrates, and healthy fats. Incorporate a variety of fruits and vegetables to get a range of nutrients.
Use Versatile Ingredients: Choose ingredients that can be used in multiple recipes. For example, grilled chicken can be used in salads, wraps, and stir-fries.
Invest in Quality Containers: Use high-quality, airtight containers to store your prepared meals. This will help keep your food fresh and make it easy to grab and go.
Prep Ingredients in Advance: Wash and chop vegetables, cook grains, and marinate proteins in advance. This can save you time when you are ready to cook your meals.
Batch Cooking: Cook large batches of staple foods like rice, quinoa, or roasted vegetables that can be used in different meals throughout the week.
Stay Organized: Keep a list of your planned meals and ingredients needed. This can help you stay organized and ensure you have everything you need for the week.
By incorporating these tips and making meal preparation a regular part of your routine, you can enjoy the benefits of healthier eating, reduced stress, and more time for the things you love.
We are meant to move our bodies, but in this day and age, we end up sitting much more than we think. Driving, desk jobs, and scrolling through our devices can lead to a sedentary lifestyle. It's essential to find ways to incorporate movement into our daily routines. I find the morning to be the best time for myself to make this happen, as by the end of the day, I do find myself a little worn out, and my motivation does decline.
Find what you like to dancing, walking, running, lifting, jumping. Just move your body. The key is to choose activities that you enjoy, so it does not feel like a chore. Whether it's a brisk walk in the park, a dance class, or a home workout, the important thing is to keep moving.
Benefits of Regular Movement:
Improved Physical Health: Regular physical activity helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and diabetes, and strengthens muscles and bones.
Enhanced Mental Well-being: Exercise releases endorphins, which are natural mood lifters. It can help reduce stress, anxiety, and depression.
Increased Energy Levels: Regular movement can boost your energy levels and reduce feelings of fatigue.
Better Sleep: Physical activity can help you fall asleep faster and enjoy deeper sleep.
Tips for Incorporating Movement:
Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts.
Make it Fun: Choose activities that you enjoy and mix things up to keep it interesting.
Stay Consistent: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Find a Workout Buddy: Exercising with a friend can make it more enjoyable and keep you accountable.
We need, on average, 7 hours of sleep a night. In fact, most women require more sleep than men. Sleep is crucial for our overall health and well-being. It plays a vital role in physical health, mental clarity, and emotional stability.
Benefits of Quality Sleep:
Physical Health: Sleep helps repair and rejuvenate the body. It supports immune function, muscle recovery, and overall physical health.
Mental Clarity: A good night's sleep improves cognitive function, memory, and concentration.
Emotional Stability: Quality sleep helps regulate mood and reduces the risk of mental health issues such as anxiety and depression.
Weight Management: Adequate sleep helps regulate hormones that control hunger and appetite, reducing the risk of weight gain.
Tips for Better Sleep:
Establish a Routine: Go to bed and wake up at the same time every day, even on weekends.
Create a Relaxing Environment: Make your bedroom a sleep-friendly space by keeping it cool, dark, and quiet.
Limit Screen Time: Avoid screens (phones, tablets, TVs) at least an hour before bedtime, as the blue light can interfere with your sleep.
Avoid Stimulants: Limit caffeine and alcohol intake, especially in the evening.
Water helps us detox, keeps our muscles and electrolytes in balance, and optimizes our brain and joints. Staying hydrated is essential for maintaining overall health and well-being.
Benefits of Staying Hydrated:
Detoxification: Water helps flush out toxins from the body, supporting kidney function and overall detoxification.
Muscle Function: Proper hydration ensures that muscles work efficiently and reduces the risk of cramps and injuries.
Electrolyte Balance: Water helps maintain the balance of electrolytes, which are essential for various bodily functions.
Cognitive Function: Staying hydrated improves concentration, alertness, and overall cognitive function.
Joint Health: Water helps lubricate joints, reducing the risk of joint pain and stiffness.
Tips for Staying Hydrated:
Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink water.
Set Reminders: Use phone apps or alarms to remind you to drink water regularly.
Infuse Your Water: Add slices of fruits, vegetables, or herbs to your water for a refreshing twist. You can also consider adding electrolytes as well.
Monitor Your Intake: Pay attention to your body's signals and drink water when you feel thirsty.
Fasting Insulin: This test measures the level of insulin in your blood after fasting for at least 8 hours. It helps assess how well your body is managing blood sugar levels and can indicate insulin resistance, which is a precursor to type 2 diabetes. Monitoring fasting insulin levels can help in early detection and management of metabolic disorders.
Comprehensive Metabolic Panel (CMP): The CMP is a group of blood tests that provide important information about your body's chemical balance and metabolism. It includes tests for liver and kidney function, blood sugar levels, and electrolyte balance. Regular CMP testing can help detect conditions such as liver disease, kidney disease, and diabetes.
Full Thyroid Panel: This panel includes tests for Thyroid Stimulating Hormone (TSH), Free T4, Free T3, and Thyroid Peroxidase Antibodies (TPO). The thyroid is an endocrine gland that regulates metabolism, energy levels, and overall hormonal balance. Checking the full thyroid panel provides a comprehensive view of thyroid function and can help diagnose conditions such as hypothyroidism or hyperthyroidism. Often, providers only check TSH, but it's important to look at the full picture to ensure optimal thyroid function.
Ferritin: Ferritin is a protein that stores iron in your body. The ferritin test measures the amount of stored iron and helps diagnose conditions such as iron deficiency anemia or iron overload disorders. Maintaining proper iron levels is crucial for overall health, as iron is essential for oxygen transport, energy production, and immune function.
Vitamin D: Vitamin D is essential for bone health, immune function, and overall well-being. The vitamin D test measures the level of 25-hydroxyvitamin D in your blood. Low levels of vitamin D can lead to bone disorders such as osteoporosis and increase the risk of infections and chronic diseases. Regular testing ensures that you maintain adequate vitamin D levels for optimal health.
Prioritize Sleep: Although we have already addressed the importance of sleep, it has to be mentioned again as it plays a key role in mental health. Lack of sleep can derail our mental health and coping ability. When we are sleep-deprived, our bodies' response to stress is heightened, and we may experience delayed wound healing, increased glucose dysfunction, and hypertension. Chronic sleep deprivation can lead to severe mental and physical health issues. To improve your sleep quality, establish a consistent sleep routine, create a relaxing bedtime environment, and avoid stimulants like caffeine and electronic devices before bed. Aim for 7-9 hours of sleep per night to support your mental and physical well-being.
Practice Deep Belly Breathing: It sounds simple, but deep belly breathing can have a profound impact on your mental health. Taking big belly breaths that fill your lungs and stimulate your parasympathetic nervous system helps calm things down and reduces anxiety. Shallow breathing, which many of us do throughout the day, can stimulate more anxiety. By incorporating deep breathing exercises into your daily routine, you can activate your body's relaxation response. Try to take a few minutes every hour to practice deep belly breathing. Sit or lie down in a comfortable position, place one hand on your chest and the other on your belly, and take slow, deep breaths through your nose, allowing your belly to rise and fall with each breath. This simple practice can help you feel more centered and relaxed.
Spend Time Outside: Being around living things can restore us. The energy that surrounds you when you are outside cannot be recreated indoors. Spending time in nature has been shown to reduce stress, improve mood, and enhance overall well-being. Whether it's a walk in the park, a hike in the woods, or simply sitting in your garden, being outside can help you feel more connected to the world around you. Exposure to natural light also helps regulate your circadian rhythm, which can improve your sleep quality. Make it a habit to spend at least 20-30 minutes outside each day, and try to engage in activities that you enjoy.
Proactive health management is a lifelong journey. Small, consistent changes can lead to significant improvements. Prioritize your health, stay informed, and seek support as needed. Together, we aim for a healthier and happier future and remember “Get out of your own way.”
Bonus: Easy Meal Prep Recipes
Chicken Salad
Ingredients:
1 ½ C Cooked Chicken Breast, finely chopped (Quick tip: pick up a rotisserie chicken from your local grocery store)
1/3 C Mayonnaise
½ C Celery, chopped
1/3 C Red Onion, diced
2 T Chicken broth
1 t Dijon
½ t Seasoned Salt
½ t Garlic Powder (optional)
Black Pepper, to taste
Instructions:
1. Combine all ingredients in a medium bowl and mix well.
2. Serve over salad, in a wrap or in a sandwich.
Notes:
To make this even easier and faster, pick up a rotisserie chicken(s) from the grocery store. Take the meat off the chicken(s). Freeze the meat until needed. When making this recipe, thaw the meat and use according to the recipe.
Spinach Feta Frittata
Ingredients:
8 Large eggs
¼ t Ground pepper
¼ t Salt
¼ t Garlic pepper
1 t Olive oil
4 C Baby spinach, chopped
¼ C Crumbled feta
Directions:
1. Preheat oven to 400 F.
2. Whisk eggs, pepper and salt in a large bowl.
3. Heat oil in a medium ovenproof skillet over medium heat. Add spinach; cook, stirring occasionally, until wilted, about 3 minutes. Add the egg mixture and sprinkle with feta. Transfer the pan to the oven.
4. Bake until set, about 10-12 minutes.
Notes:
Egg option: Use 8 tablespoons egg whites and 4 eggs as an alternative to 8 eggs.
Sheet Pan Dinner
Ingredients:
1 ¼ lb Boneless, skinless chicken breasts, cut into bite size pieces (this is about 2 medium breasts)
1 medium Sweet Potato, scrubbed and diced in ½ pieces
1 small head broccoli, cut into florets(about 2 cups florets)
1 bell pepper, cored and cut into ½ inch pieces
1 zucchini, halved lengthwise, then cut into ½ inch halfmoons
Zest and juice of 1 medium lemon
2 ½ t Italian seasoning
1 t Garlic powder
1 t Onion powder
¼ c Parmesan cheese
3 T olive oil, divided
Directions:
1. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil. Lightly coat with nonstick spray.
2. Place the sweet potatoes in a bowl. Drizzle with 1 T olive oil and sprinkle with ¼ t salt and ¼ t black pepper. Toss to coat and spread into a single layer on the baking sheet. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outside.
3. Meanwhile, in the bowl you just used, put in the chicken, broccoli, bell pepper, zucchini. Drizzle with the remaining 2 T olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder and remaining 1 t salt and ½ t pepper. Toss to coat.
4. Transfer chicken and vegetable mixture to the sheet pan with the sheet potatoes and spread into an even layer, and stir.
5. Return pan to oven and bake for an additional 15-20 minutes. Stir at least halfway through baking.
6. Sprinkle with parmesan cheese. Serve with rice or pasta, if desired.
Notes:
This recipe is versatile and you can switch out the chicken for shrimp or cubed beef. You can also change out the vegetables for what you have on hand. I.e. cauliflower, green beans, etc.
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