D.C. women lead busy and often hectic lives. Sometimes we put our wellness needs on the ‘back burner’. So what I went on Let’s Talk Live yesterday to share some simple reminders for how we can take better care of ourselves. I was excited to get to work with the Quaker and Tri Lamb folks on this segment.
1. Get Whole Grains at Breakfast
Studies show being crunched for time can take a toll on eating wholesome meals, in particular when it comes to breakfast. The temptation might be to reach for something “easy” like a bagel or pastry, but I really like these new Quaker Real Medleys oatmeal. They are portable, portion controlled, delicious and nutritious. Hearty rolled oats and multi-grains with real fruit or crunchy nuts already in the container so all you do is add hot water or pop it in microwave with water. Each serving offers at least 30 grams of whole grains and a good or excellent source of fiber (containing 3-8 grams fiber),which helps manage a healthy weight.
2. Get Lean Protein for Lean Muscles
Choose lamb—it’s a nutrient-packed powerhouse. On average, a 3 oz. portion of lamb is only 175 calories and naturally nutrient rich. It’s packed with essential nutrients such as protein, B-vitamins, and iron. Women need over twice the iron than men. If you don’t get enough iron you could have low energy and can even develop anemia, an iron deficiency.
- The last thing a busy woman wants is to get sick. Lamb also supports a healthy immune system. Lamb contains a significant amount of nutrients essential for immune function: zinc, selenium, protein, and iron.
- Visit www.leanonlamb.com for great lamb recipes that your family will love. Lamb kebobs are one of my favs!
3. Reach for smart snacks
Calcium rich foods are important for strong bones. 80% of people with osteoporosis are women. Women need 1000 mg of calciuma day – that’s like three servings of dairy foods or calcium fortified foods.
- I love greek yogurt, cheeses (goat, feta, cheddar), and low fat cottage cheese as snacks.
- Collard greens, kale, broccoli, bok choy are all plant based sources of calcium as well.
- Get your berries – strawberries, blueberries, cherries, etc. all contain high levels of antioxidants and vitamin C. Vitamin C allows you to keep collagen in your skin so it stays health and supple.
4. Schedule time for exercise
Exercise gives you energy, helps reduce stress, helps you sleep better, and helps lower your risk for chronic disease.
- Less than half of women over 18 meet therecommendations for physical activity. At a minimum we should be getting 2.5 hours a week just to maintain health. Get 5 hours if you want to see substantial improvement.
- During work week – 20 minute walk breaks – walk the stairwell, do laps around the office, hit the work gym for 20 minutes of weights and still have time for lunch. Or get up early and start your day witha heart pumping workout.
So ladies, how do you fare at these health tips? Which ones would you like to share with other busy women??