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Manage Your Health Better With This Guide

May 4, 2025 by Monica Nelson Leave a Comment

When it comes to your health, you need to be looking after both your physical and mental aspects. They come as a pair and work in unison to ensure you are happy and healthy. Managing your health can be tricky as the health field can be a minefield to navigate. It is best to go back to basics if you aren’t sure what you need to be doing to improve your health and wellbeing. Find out more below. 

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What Are You Drinking?

This one gets everything thinking and yes there is a right answer. If you are surviving on caffeinated drinks such as tea, coffee, and soft drinks then you aren’t providing your body with what it needs. Your body is made up of up to 70% water, if you don’t regularly replace this then you can feel the effects of dehydration setting in. You may not know this but you will lose water naturally throughout the day, this happens through the natural processes of breathing, sweating, and visiting the toilet. 

As an adult you should be aiming to drink around two liters of water each day. This can be tricky, especially if you don’t like water. However, you can get flavored water pods to put in your water to make it more tolerable. These sometimes come with added vitamins and nutrients. 

How Much Are You Moving Around? 

You need to be incorporating at least 45 minutes of exercise into your daily routine. Moving regularly can prevent conditions such as DVT or weight related issues like heart disease. If you are busy and don’t have the time to exercise then cut this down into 10 minute or even 15 minute intervals. There are workouts you can do at this time, and you will always have ten minutes to yourself through the day. Be it when you first wake up in the morning or around your lunch break. 

The key to exercise is finding something you enjoy doing, this could be anything as long as it gets your heart rate up and calories burnt. It might be going for a quick run at the end of the day or swimming up and down your local pool. Whatever it is, if you enjoy it then you will actively want to carry on. 

How Much Sleep Are You Getting?

As an adult you need to be aiming for around six to nine hours of solid sleep each night. This should be undisturbed to count towards the final amount of hours. If you have young children or elderly parents who need your care and attention then you may not be getting this amount. You can quickly begin to feel the effects of exhaustion if you regularly lose out on vital sleep. Find a solution for this, and quickly. You don’t want things to escalate with your mental health. 

What Are You Eating? – 

You may need to take a look at what you are eating, ideally it should be a healthy balanced diet. However, if not then you could be facing weight gain and other weight related conditions. There are ways to eat better that don’t involve dieting. However, if you have exhausted all other methods of healthy eating then there is one more option to explore. Weight loss injections have become popular in recent times, if this is something you want to try then make sure you do thorough research first.  

Are You Meeting Friends?

How often are you going out to meet friends and loved ones, if the answer is not very much then you need to change this. Meeting friends regularly at least once or twice a week can cut your risk of cognitive decline by as much as half. This might not be much of a concern right now, but it can impact you when you are older. Don’t keep saying no as the last thing you want is for your friends to give up and stop asking. This could result in being isolated and alone, nobody wants this as it is bad for mental health. 

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How About Speaking To Professionals?

Finally, how is your mental health? If it has seen better days then it may be worth reaching out to a mental health professional. This could be a therapist or counselor, someone you can speak to about what you are experiencing or going through. They are trained professionals and will listen to everything you have to say. They aren’t designed to tell you what to do or how to manage these issues. However, they can guide you in the right direction to make choices yourself. 

Make sure you do your research, find a good one by checking previous reviews and testimonials. You could also ask around your family and friends, to see if they have used anyone in the past. 

Hopefully you found this helpful and it gave you some ideas on how you can better manage your health and wellbeing. There will always be parts you are not sure about, but there will always be people to ask for advice and guidance.

This is a collaborative post.


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Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, I love helping people look & feel great! That's why I've developed more than 350 recipes from diet-conscious to decadent - but all delicious - so you can experiment with healthy foods that taste great. Take a look around and try a recipe or two and head over for a quick workout at monicanelsonwellness.com

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Let’s fire up the grill and here is a healthy ye Let’s fire up the grill and here is a healthy yet super tasty and fun treat for the 4th!
You can also use this same coconut cream again and just serve with your favorite fresh berries all season long! Enjoy. 

GRILLED PINEAPPLE WITH COCONUT CREAM
🍍🍍🍍

INGREDIENTS

For the Marinade:
• 1 tbs coconut oil (can also use olive)
• 1 tsp  ground cinnamon
• 2 1/2 tbs dark honey
• 1 vanilla bean (can be optional – but I love it here)
• 1 tbs of fresh lime juice
• 1 firm yet ripe pineapple, can buy already cut
For Garnish (Optional):
• 1 tbs dark rum
• 1 tbs grated lime zest from the lime
My Coconut Cream:
• 1 cup heavy cream
• 1/2 cup cream of coconut (such as Coco Lopez)

DIRECTIONS

Marinade:
1. In a large bowl – combine the oil, cinnamon, honey, vanilla bean (if using), and lime juice; whisk to well to blend together. Set aside.
2. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core. NOTE: Or you can slice it in rings too, which I do often. 
3. Place the pineapple in the bowl with the marinade and stir to coat the pineapple. Heat up the grill.
4. Place on the grill and cook about 3 to 4 mins. You can baste once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more mins.
5. Remove the pineapple from the grill and place on a platter. Next, brush with the rum – if using. Last, sprinkle with the lime zest. Serve hot or warm!

For the Coconut Cream:
1. With an electric mixer, beat the heavy cream and cream of coconut until soft peaks form. TIP: You can also use this same cream again and just serve with your favorite fresh berries all season long.

So perfect for a summer treat with friends. Enjoy!
Let’s make my GREEN ME UP smoothie! I’ve been Let’s make my GREEN ME UP smoothie! I’ve been making this smoothie or a variation of it for the past 13-14 yrs, heck before there was TikTok. 😂 Such a delicious way to pack in some serious nutrition and those GREENS. 

Smoothies are an incredible tool to your wellbeing. They are super easy, versatile, and gosh dang - delicious and healthy. (If made correctly). That’s why I’m all about getting my clients on the smoothie train - if they’re up for it. 😉 

Just love providing clients with dozens of smoothie recipes I’ve created packed with protein and fiber, including healthy fats that keep you full 3-5 hrs easily. No matter what season of life I’ve been in personally: serious training, fitness modeling, both pregnancies/postpartum/nursing, healing, and now being a busy mom feeding our kids smoothies each morning, smoothies have been an essential piece.

This is a loose recipe so you can add anything else you want. Just make sure you have your protein source, your favorite veggies (hello phytonutrients), fiber sources and healthy fat. 

** Tip: put all the ingredients (EXCEPT the liquid) in the blender the night before! This tip has helped for years.

🥬GREEN ME UP SMOOTHIE🥬

• Handful of organic greens
• 1-2 cups organic celery (vitamins A, K, C, hydrating, supports digestion)
• 1/2 cup frozen cauliflower rice (makes it thick, extra fiber)
• 1 Brazil nut (gives daily selenium, which is important for fertility)
• 1/4 of an avocado
• 1/4 cup wild blueberries
• 1 tsp organic spirulina @nowfoodsofficial 
• 1/4-1/2 ceylon cinnamon (helps regulate blood sugar, antioxidant)
• 1 scoop @paleovalley bone broth powder
• 1 scoop whey - I like isolate and @nowfoodsofficial has a good one
• Creatine @nowfoodsofficial (fav supplement for 10+ yrs)
• 6-8 oz of unsweetened almond or coconut milk
• 1 scoop of @beeyawellness for topping, optional 

Other options I rotate in: ginger root, basil & chia seeds, psyllium husk powder, lemon (vitamin C), herbs like cilantro & mint, dandelion greens (great source of vitamin K).

1. Place everything in a HIGH-speed blender (yes this is important. Otherwise you’ll get salad texture). Blend for about 1 min. Enjoy!
Happy 2nd birthday to this special girl who I’m Happy 2nd birthday to this special girl who I’m utterly positive is a true magical fairy princess. We did a purple bday theme to match her cast. We just love watching you shine and embrace your world! 
You bring such joy and laughter to us Aubyn and may your birthday be as extraordinary as you are, sweet one. 💜🎂💜
Your kids are always listening. Always watching. A Your kids are always listening. Always watching. Always paying attention to your every move. They want to be. just. like. you. Healthy habits start young! Glad to see these two at 23 months & 6 yrs old lifting all on their own. 💪🏻

Recently Asher rushed home from school and said “I’m working out for 10 mins to get strong.” Followed by “then I can break free from all the hugs.” We learned that apparently 3 girls at recess hug Asher nonstop and he wants to get strong to “get away from all the girls.” 😳 Never a dull moment.
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About

Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, competitive athlete & sports model, I love helping people look & feel great! Try a recipe or read a wellness blog and tell me what you think.

Popular Posts

Salad with kale, chickpeas, and butternut squash.
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