Now that the holiday season has come and gone,
start arming yourself with three enlightening steps to a healthier
body, mind, and soul developed by women physicians from around
the nation. These easy steps start with loving youself, your
body, and understanding what foods are really good for you.
The first step to a healthier body is, “ to
be good to yourself,” said Hollywood fitness trainer,
Ashely Borden. Borden advises her celebrity clientele to acknowledge
they’ve made, rather than beat you up because of goals
they have not yet achieved. She has designed a “love your
body plan”. The four points have been created to help slim
down using “a pain-free approach.”
1.Make micro-mini goals. “Mini successes
keep you motivated like nothing else I’ve tried,” Borden
said. She explained that there is rectitude in knowing that
you have accomplished
your daily goals instead of stressing over the one goal that
has not yet been achieved. One goal may be that you need to drink
five glasses of water and eat two pieces of fruit by noon. Later,
the objective could be for you to eat vegetables and a source
of protein. “Saying ‘I need to lose 10 pounds in
six weeks’ could be paralyzing.”
2. Splurge a little. Borden explained that
not being able to fit into the old pair of jeans in the closet
is ok. “It’s
just too self-punishing and too self-defeating.” Her advice
is to throw away those old jeans and buy yourself a new pair
as a reward once you’ve hit a healthy milestone.
3. Befriend a tape measure. Stop stepping
on the scale everyday. Throw it out! Borden explained that
measuring the inches that
you’ve lost is much more accurate in measuring your progress
than weighing yourself on a scale. “And it’s 10 times
more motivating than stepping on the scale everyday,” said
4. Gripe no more. Most the way of your success
and self-esteem. Pretend you’re a bulletproof bombshell,
even on your worst days, and you will be surprised at how quickly
your mind and
your body will follow.”
The second step to a healthier body is to
respect your mouth and body by only eating the things that
you like and need. Dr.
Goldberg, chief of Women’s Cardiac Care at Lenox Hill Hospital
in New York, advises that always eating what is “right” won’t
make you any healthier than if you eat some french fries or pizza
occasionally. If faced with a situation where you want food that
you know is not the healthiest, enjoy it and move on. Don’t
beat yourself up with guilt. This negative emotion can lead to
a binge-eating cycle of salt and sugar. The bottom line is to
enjoy the foods that you like. Don’t bother wasting eating
experiences with unnecessary guilt.
The third step to making healthy changes
this year is to eat more and less of certain foods. The more
you consume, the better possibility you have of receiving all
the nutrients needed for a healthy diet. But there are some
foods that have a profound link to disease prevention and
of nutrients. It makes a tremendous amount of sense to eat
more of them. Furthermore, there are foods that we think
us, but in turn are just hindering our wellness, explained
Professor of nutrition and internal medicine at the University
Davis, Judith Stern. She recommended six foods that every woman
should eat more of.
· Dark chocolate.
For chocolate lovers, this could be the gift you’ve
been waiting for. Small amounts of dark chocolate as daily
treats have proved to be good for you.
Dark chocolate, more than milk chocolate, has a high concentration
of flavonoids and phytosterols. These compounds help lower
cholesterol and stave off heart disease.
Flank steak. This lean cut of meat is loaded with a type
of iron that a woman’s body readily absorbs. A deficiency
of iron limits oxygen delivery to cells, which results in
fatigue, poor work performance, and a decreased immunity.
Onions. In addition to providing a lot of extra flavor to
a food without having to slab on the butter, onions provide
awesome source of vitamin C and fiber. Vitamin C is vital
to the production of collagen. Fiber helps with removing
from the body and also helps with obesity.
Not only are grapes yummy to eat, but they are a great
source of polyphenois found in wine. Stern
especially likes red grapes because they provide nutrients
without the bitter taste of alcohol or the hangover.
· Spaghetti sauce. Eating raw tomatoes does not provide
the body with the same amount of lycopene that is produced
tomato is cooked. Lycopene is an antioxidant that lowers
the risk of certain diseases including heart disease and
Stern recommends a healthy weekly dose of a cup of sauce.
Walnuts. “They’re a terrific source of heart
healthy omega-3 fatty acids and fiber,” explained Stern, “I
like to toast a quarter cup and toss them on salads. Stern also
recommends three foods that are somewhat misleading in
their nutrients facts, that woman should eat less of.
·Crackers. Many of these tasty snacks contain trans
fats. These fats have been linked to heart disease and diabetes.
juices and smoothies. They are fruit filled and taste amazing,
but they are usually very high in calories
and added sugar. Smoothies have up to 1,000 calories from added
· Low-carb products.
This trendy dieting phenomenon can be found everywhere. They
claim to be the healthiest thing since a glass of water,
but they can have just as many calories as the real food that it
is substituting. They also taste awful. “Just eat a little
less of the real thing if you want to lose weight,” suggested
These are three easy steps to obtain a healthier mind,
body, and soul. Be good to yourself and love your body.
your mouth and body by only eating things that you like
body needs. The healthiest way is to enjoy what you are
eating, guilt free. Lastly, trendy diets are not always
Really understand what you are ingesting, enjoy it, and
move on. So, cheer up and begin to love your body! Life
living and food is there to help us, not hinder us.