10 Things Healthy, Fit Women Do Every Day
Follow these tips for a healthier, happier you.
Healthy women aren't afraid to get social with food!
Celebrate the joy of food by cooking and eating with family and friends. Ask the kids to help you pick out veggies at the grocery store. Start a cooking club with friends. Take a stroll to the weekly farmers’ market together.
Healthy women stay fueled on the go.
Missed a meal because you were too pressed for time? We’ve all been there at one point or another. Keep your energy levels up with a ready-to-drink nutritional shake or a quick smoothie. A serving offers 225 calories, 25 essential vitamins and minerals, and 12 grams of protein.
Healthy women ditch restrictive dieting.
Restrictive diets are out, and healthy wholesome eating is in. There’s absolutely no need to feel guilty over a glass of wine or a piece of cherry cheesecake every now and then. Have a healthy relationship with food and tell yourself it’s okay to enjoy these treats in moderation.
Healthy women sometimes take a multivitamin.
With a fast-paced, busy lifestyle, it can sometimes be tricky to get all the nutrients you need from food alone. Consider taking a supplement, such as Equate Women’s Formula Multivitamin and Mineral Supplement. It contains a range of nutrients to help maintain immune function, maintain healthy skin, and help in the development and maintenance of bones, cartilage, teeth and gums. Talk to a Registered Dietitian for personalized advice about supplements.
Healthy women use fitness as medicine.
You may have heard that sitting is the new smoking. Prolonged sitting may increase your chances of developing heart disease, type 2 diabetes and some types of cancer. Regular activity is also a natural stress buster. Find activities that you enjoy and work up a good sweat. Hot yoga, anyone?
Practice the 3 Ps: Prioritize, Plan, Pace.
Life moves fast. Nobody is expecting you to be perfect or get everything done in a day. Get organized by prioritizing your tasks, so that the most important ones get done first. Then, plan your “To Do” list. Finally, pace yourself to avoid burnout.
Get a good night’s sleep.
Not only is sleep deprivation tied to possible weight gain, but it’s also linked to a higher risk of health problems such as diabetes and heart disease. Aim for seven to eight hours of sleep every night. As a new day dawns, you’ll feel refreshed, energized and ready to take on the world.
Healthy women get enough iron.
Iron helps form the hemoglobin in your red blood cells which carries oxygen from your lungs to every part of your body. When you’re low in iron, you’ll feel tired, look pale and may develop anemia. Aim for 18 mg of iron a day. Vegetarians need almost double that amount. Food sources: meat, poultry, fish, beans, lentils, spinach, iron-fortified breads, pasta and breakfast cereals.
Healthy women count calcium.
Your bone density actually continues to grow until about age 30. Calcium keeps your bones and teeth strong. Aim for 1,000 mg of calcium every day. Of course you have food sources, such as milk, fortified soy, almond or other plant-based beverages, as well as cheese, yogurt, edamame beans, tofu, navy beans, almonds, collards and kale more.
Healthy women consume folate.
Getting enough folate (a.k.a. vitamin B9) before you get pregnant helps reduce the risk of birth defects that affect the baby’s brain and spine. If you could become pregnant, are pregnant or breastfeeding, take a supplement of 400 mcg of folic acid (the synthetic form of folate) every day. Food sources include: Dark green vegetables, orange juice, cantaloupe, papaya, peanut butter, sunflower seeds, beans, chickpeas, lentils, enriched bread, pasta, breakfast cereals and others.