When asked, “What does women’s health mean to me?”, the first thing that pops in my head is: Beauty is from the inside out. What do I mean by that? Making sure we are giving ourselves the proper daily vitamins and minerals that can contribute to how great our bodies and minds can feel!
As a busy wife, mom and entrepreneur…one my biggest challenges these days is sticking to my own personal routine. Sure, I have the kids’ schedules and my work routines down pat, but what I struggle with is my own self-care.
One thing I have noticed is that if something is easily accessible and right there in front of me I can remember to take it, but with SO many different items out there to choose from – how do you know which ones to start taking? Well to be honest, you don’t automatically know the details, but, starting with the basics is better than nothing at this point.
With my current crazy lifestyle, mornings in my home are beyond hectic. I decided I wanted something to help start my day and keep me going. After a recent quick trip to my local Walmart, I came across these Equate high protein shakes. Have you seen them or, better yet, tried them? They actually come in a variety of flavours, are just the right size for me to throw back on my way to work in the morning and taste better than I thought. I personally love the vanilla flavour the best. But then again, I love vanilla everything 😉 These shakes are also proving great for a quick and nutritious mid-afternoon snack.
While I was picking up the shakes, I also had a little help from the pharmacy department. I explained that I needed to start a morning routine. I shared how I was feeling with the pharmacist and how I am the worst at taking pills. After a little discussion, we both decided that an all-around good multi-vitamin may be what I was looking for, and we ended up picking Equate Multivitamin and Mineral Supplement specially designed for women. It has 100 percent of the daily value of iron and zinc and 12 percent of the daily value of magnesium. Plus, it gives me calcium at the start of my day so I don’t forget.
We also determined that I personally needed a little more Vitamin D in my day. Especially since our summer has not quite begun, helping support my immune system with a little extra Vitamin D would probably do me some good. This time (because of my dislike for swallowing pills) I actually chose the Equate liquid form Vitamin D. My research says you need approximately .25 ml a day, so for me this is a super quick and easy “drop” to add into my Equate High Protein shake each morning. Perfect.
Starting a morning routine with 3 simple and great products (especially those designed for women) is an easy baby-step for me to start taking care of myself literally from the inside out. Now, I just need to commit to at least 2x a week of some sort of physical activity and I’ll be well on my way!
Hilary Clinton said, “Women’s rights are human rights and human rights are women’s rights.” I think of women’s health that way as well. As mothers, wives and entrepreneurs, if we aren’t healthy, no one who depends on us will be super healthy either.
Combine the above with these great 10 Essential Tips for Women’s Health by Sue Mah, RD, Registered Dietitian, and VOILA!
10 Essential Tips for Women’s Health
By Sue Mah, RD, Registered Dietitian
- Get enough iron. Iron helps form the hemoglobin in your red blood cells which carries oxygen from your lungs to every part of your body. When you’re low in iron, you’ll feel tired, look pale and may develop anemia. Aim for 18 mg of iron a day. Vegetarians need almost double that amount. Food sources: meat, poultry, fish; beans, lentils; spinach; iron-fortified breads, pasta and breakfast cereals
- Count your calcium. Your bone density actually continues to grow until about age 30. Calcium keeps your bones and teeth strong. Aim for 1,000 mg of calcium every day. Food sources: milk, fortified soy / almond / plant-based beverages; cheese, yogurt; edamame beans, tofu, navy beans; almonds; collards, kale.
- Focus on folic acid. Taking a folic acid supplement before you get pregnant helps reduce the risk of birth defects that affect the baby’s brain and spine. If you could become pregnant, are pregnant or breastfeeding, take a supplement of 400 mcg (0.4 mg) of folic acid every day. Food sources: dark green vegetables; orange juice, cantaloupe, papaya; peanut butter, sunflower seeds; beans, chickpeas, lentils; enriched bread, pasta and breakfast cereals.
- Consider a multivitamin supplement. With a fast-paced, busy lifestyle, it can sometimes be tricky to get all the nutrients you need from food alone. Consider taking a supplement such as Equate Women’s Formula Multivitamin and Mineral Supplement. It contains a range of nutrients to help maintain immune function, maintain healthy skin, and help in the development and maintenance of bones, cartilage, teeth and gums. Talk to a Registered Dietitian for personalized advice about supplements.
- Get social with food! Celebrate the joy of food by cooking and eating with your kids, family and friends. Ask the kids to help you pick out veggies at the grocery store. Start a cooking club with friends. Take a stroll to the weekly farmers’ market together.
- Stay fueled on the go. Missed a meal because you were too pressed for time? We’ve all been there at one point or another. Keep your energy levels up with a ready-to-drink nutritional shake like Equate High Protein Shake. A serving offers 225 calories, 25 essential vitamins and minerals, and 12 grams of protein.
- Ditch the diets. Diets are out and healthy, wholesome eating is in. There’s absolutely no need to feel guilty over a glass of wine or a piece of cherry cheesecake every now and then. Have a healthy relationship with food and tell yourself it’s OK to enjoy these treats in moderation.
- Let movement be your medicine. You may have heard that sitting is the new smoking. Prolonged sitting may increase your chances of developing heart disease, type 2 diabetes and some types of cancer. Regular activity is also a natural stress buster. Find activities that you enjoy and work up a good sweat. Hot yoga, anyone?
- Practice the 3 Ps: Prioritize, Plan, Pace. Life moves fast. Nobody is expecting you to be perfect or get everything done in a day. Prioritize your tasks so that the most important ones get done first. Then, plan your “To Do” list. Finally, pace yourself to avoid burnout.
- Get a good night’s sleep. Not only is sleep deprivation tied to possible weight gain, but it’s also linked to a higher risk of health problems such as diabetes and heart disease. Aim for 7-8 hours of sleep every night. As a new day dawns, you’ll feel refreshed, energized and ready to take on the world!
What does Women’s Health mean to you? Leave us a comment and share with us what routines and which products you are loving right now?
This post is sponsored by Walmart Canada’s “What Women’s Health Means to Me” program. In exchange for this post, I have received perks in the form of products and/or compensation. All opinions on this blog are my own.
Photography provided by: Tess Parent Photography X BOOMBALOO