01 Healthy Diet

You want to eat as close to a natural foods diet as you can. That means a variety of fresh fruits and vegetables, and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Look to avoid dairy products in your diet or try to have in moderation.

02 Exercise

You want to exercise at least 30 minutes a day, three-five days a week. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart.

03 Alcohol

If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. Try to stick to clear alcohol - Gin, Vodka or Tequila with club soda.

04 Stress Management

We all have too much on our plates and want to juggle it all. Stress can have significant health consequences. Try to find a few minutes every day just to relax and get your perspective back again. You also can manage stress with exercise, reading, relaxation techniques, or meditation.

05 Self Care

As a health coach I often talk to my clients about self-care. In our sessions we discuss taking time for yourself in whatever capacity that may be. For some it’s manicures, blowouts, time with friends, a massage, working out, etc.. But self-care can also be how you handle yourself in situations, mental self-care. It helps to produce positive feelings, which improves confidence and self-esteem too.

06 Balance

Food is more than what you find on your plate. Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiated, your life feeds you.

07 Meaningful Living

Living meaningfully means that we need to accept the fact that there will be bumps, bruises, and perhaps even unhappiness along the way. Creating narratives that help you understand yourself and are filled with purpose, significance, fulfillment, and satisfaction.

08 Sugar

Sugar is found in lots of foods but actually isn't good for us. It's fine to treat yourself in moderation. Cutting out sugar will likely decrease inflammation, boost your energy levels, and improve your ability to focus. Try to avoid foods and beverages that are high in calories and have added sugar. Sugar substitutes as well, they are mostly chemicals. Rule of thumb, if you can’t pronounce it, it’s probably not good for you.

09 Healthy Snacks

Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with hummus or a dip made from low-fat yogurt. Another great one is fruit with almond butter, or a high quality yogurt line, Siggis. Loaded with probiotics which help with gut balance. Raw nuts are also a great to-go snack. You can throw in purse or keep in car for emergencies.

10 Get Zzzzz

Getting enough sleep can be difficult, but it's so worth it! Sleep gives your body the time and rest it needs to rebuild, repair, and heal itself. When you don't get enough sleep, it can have a big impact on your overall well-being, reducing concentration and negatively affecting performance. In addition to that, getting enough sleep has been proven to reduce stress levels and help improve mental health. So if you're one of those people who struggle to get a solid 8 hours in every night, try setting yourself a bedtime routine; this could include turning off screens at least an hour before bed.

11 Seeing Your Doctor

It is so important to maintain physical health. We have one body and we need to take care of it. Schedule your annual Pap test to check for cervical cancer. Yearly Mammograms are a must if 40 or above or have a family history of breast cancer. Don't skip your yearly checkup. Your doctor needs to annually assess to ensure your health.

12 Being Social

Going out to lunch with a friend, seeing a movie with your spouse aren’t just fun activities you do every day. They're also essential for your health. Social engagements can lower stress, better mental health as interacting with others boosts feelings of well-being. New social adventures can be participating in a neighborhood or community group/event, signing you for an adult education class or even attending a religious service. Regardless of how you connect with others, remember that it should be enjoyable to you, this way you will want to often.




Canned And Frozen Are Also Good

  • Be careful of sodium content in canned items
  • Most frozen are fresh and flash frozen
  • Eat them soon after purchase
  • Steaming are best

Organic Is Better

  • Keep chemicals off your plate.
  • Protect future generations. Everyone knows this.

Local Is Best

  • Choose farm-to-fork.
  • Support local farmers.
  • Get healthy food into your body.

Use A Timer

  • Time is precious.
  • Get tasks done while you are cooking.
  • Chefs have this built in timer.

Keep It Simple

  • Five ingredients or less.
  • Gourmet every so often..

Cook Once, Eat Twice

  • Choose farm-to-fork.
  • Support local farmers.
  • Get healthy food into your body.

Vary Cooking Styles

  • Very important.
  • A lot of people I coach get bored.
  • Raw, steam, puree, boil, stir-fry.
  • Soups

Herbs & Condiments

  • Put your herbs and spices on Lazy Susan
  • Hot sauce bar
  • Experiment with different herbs


  • Be creative
  • Try new recipes

Mistakes Are Okay

  • Make mistakes
  • Get better every time
  • You can always add but its hard to take away

Ask Questions

  • Google.
  • DM, PM, email.

Stay Away From Foods You Don't Like

  • Avoid marketing to make a decision.
  • Do not be determined to eat okra.

Focus On Ways You Enjoy Eating

  • Alone, with others, chopsticks, times of day.

Focus On Ways You Enjoy Eating

  • Have fun with it.
  • Avoid pointing out flaws
  • Take criticism to learn



Chicken Curry With Spinach And Vegetables

Easy Chicken Parmesan

Greek Style Omelet

Grilled Asian Flank Steak

Grilled Asparagus With Truffle Oil

Honey Glazed Salmon

Lemony Roasted Fish With Brussel Sprouts

Quinoa Stir Fry With Vegetables

Grilled Chicken With Broccoli Florets