May 13 - May 19, 2018 is National Women's Health Week, so ladies, we get to put ourselves first for a change! It is fitting that May 13th was Mother's Day, so our children, family members and friends treated us like queens for a day. But don't let it end there. Let me remind you that in order to take care of your families or be there for your friend, you must first take care of yourself.Prevention: Annual check-ups with your healthcare providers is important. I'm at an age where on an annual basis, I have to have the following: an eye examination, a pelvic exam and pap smear, a breast exam and mammogram, a physical exam with urinalysis and blood work, and have my teeth cleaned. It's never fun, and if you are like me with dense breast, you may have the scare of your life when the radiologist sees something on the mammogram. So far, in my case, it has not been serious, but I hold my breath each time waiting for the results. Even if the "something" turns out to be serious, I would rather catch it sooner than too late. Prevention is the best treatment.
Nutrition: Proper nutrition is a must if we want healthy bodies! I know some of you think that it is too expensive to eat proper, but I also know mothers who spend $300 - $500 per month for their children to take dance lessons! I promise you, proper nutrition does not cost that much per month. The best tip is to simply eat more of the good stuff - lean meats, leafy green vegetables, whole grains, fruits, and beans, and eat less or none of the bad stuff - fatty meats, ice cream, sodas, cookies, bagels, and processed foods. Also, drink water throughout the day; keep it on your desk, in your bag, and in your view so you don't forget to drink it.
Exercise: If you have a gym membership, use it! If you don't have a membership, get one, or start walking and moving! You have to make physical activity part of your daily routine. Strive for at least five hours of exercise per week for optimal health benefits, and make sure at least two hours include strength or resistance training. Cardio training three days a week such as jogging, Zumba or WERQ at Brickhouse Fitness, and strength training two days a week such as push-ups, squats, or Kettlebell AMPD and A To Z Toning at Brickhouse Fitness gives you a balanced weekly exercise routine.
Use this week to put yourself first - you are worth it! Schedule your healthcare appointments for preventive measures. Incorporate a healthy eating plan. I recommend you keep it simple; find a few healthy recipes that are simple and quick to make and just rotate those recipes throughout the week. If you have trouble eating lots of vegetables and fruit, hide them in a breakfast or lunch smoothie, or make an omelette and add vegetables. Get your gym membership if you don't already have one, and then go to the classes. Find some workout buddies to keep you motivated. If you can't afford a gym membership, start walking everyday.
