I am surrounded by estrogen.
My wife and I have two daughters. We run Mohr Results Women Only Fitness Boot Camp. I am a Registered Dietitian, a profession that is 97% female. And I currently have pink toenails after our almost 4 year-old thought it would be fun to “paint daddy’s toenails like mine.”
It’s fitting, then, that I would be writing about ways to celebrate YOU — for National Women’s Health Week. Of course, at Fitness magazine, every week is women’s health week…but now the rest of the country jumped on board and this whole week has officially been a week to celebrate YOU.
So: How do YOU celebrate YOU?
Taking care of your body from the inside out (and the outside in) is surely a great start. That means fueling your body with quality nutrients to perform at your peak, physically and mentally. Physically, it may be at the gym and/or playing mom and chasing little ones around all day. Mentally, it may be at the office and THEN chasing little ones around all day.
Regardless, the foods you fuel your body with can make or break you. After all, don’t you want to have the most energy possible instead of wanting to curl up and excuse yourself from the rest of the world?
Here are 4 ways to support your health:
1. Two words: Move. More. We are not meant to sit all day, every day. If you work a traditional 9-5 type job, though, this is exactly what happens.
2. Hydrate. Your goal is to drink half your body weight in ounces (if you weigh 150 pounds, that is 75 ounces, or around 9 cups of water daily). Try adding some citrus fruit to water, or a splash of juice to seltzer, to make it more appealing.
3. Snack smart. Eating frequent meals can keep your energy up, curb cravings and help feed your body the fuel it needs to chase after kids, stay focused at work or whatever it may be. The key is that snacks should: 1) include some protein, 2) include healthy fats, 3) be convenient 4) include fiber (bonus!).
KIND Peanut Butter Dark Chocolate + Protein (OMG!) is one of our faves—it has a little added protein boost, healthy fat AND 3 grams of fiber all packaged in convenient awesomeness. These are awesome because they A) taste great, B) offer satisfying protein and fiber C) provide healthy fats.
4. Fuel Your Body with Fresh, Quality Foods. This is an important one. Outside of the snacks you choose, the other meals you eat are important too. Start with a quality breakfast (eggs, oats, a homemade smoothie, or even just a piece of fruit and some nuts) and then follow it up with a quality lunch and dinner.
Now, the lunch and dinner parts can be tricky. You’re on the go, challenged on what to eat, or maybe don’t like to cook. The same “rules” apply for meals as they do snacks — protein + healthy fat + fiber = awesome. For an on the go option, I love Subway’s Double Chicken Chopped Salad.
There you have it. Four super easy, practical strategies to take care of you. When you take care of you, you aren’t just taking better take care of everyone else, you’re also celebrating YOU.
You can see the results of hitting the gym and eating more veggies in the mirror, which keeps you motivated to maintain these smart habits. But sometimes, it’s what you can’t see from the outside that is a better reflection of your true health. That’s why regular visits to your doctor are so important! As National Women’s Health Week comes to a close, schedule your yearly physical (if you haven’t had one recently) and take along this wellness checklist, courtesy of Planned Parenthood, to ensure the appointment covers all your bases.
- Birth Control: Talk to your doc about the best option for you. (Read up here before you go to learn about some of the most effective and popular picks.)
- Breast Cancer Screening: Help detect cancer early, during its most treatable stages.
- Pap Test and HPV Test: Screen for cervical cancer warning signs.
- Pelvic Exam: Help detect signs of infection, protect against infertility and promote safe and healthy pregnancies.
- Pregnancy: If you’re thinking about becoming a mom, discuss pre-pregnancy health and planning for your growing family.
- STDs: Testing protects you and your partners. Should you ask for STD testing? Find out by taking this quiz.
- Etc.: Find out which other screenings (bone health, diabetes, heart health) may be beneficial for you by using the interactive screening tool at womenshealth.gov/whw.