CELEBRATING
WOMEN IN WELLNESS
Every day is a new beginning—a chance to seek some change and shed past burdens. There is no better time than the present to commit to caring for yourself in the best way you possibly can.
Books are an essential part of any wellness routine. With this list, we share our gratitude to the pioneers who’ve created the blueprint for women taking care of ourselves and focus on those who continue to pave the way for our wellness journeys.
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FOR WOMEN'S HEALTH—
The Galveston Diet
A patient-proven eating and lifestyle program to balance nutrition and sustain weight loss—including more than 40 delicious recipes and 6 weeks of meal plans—tailored to women in midlife.
Next Level
A comprehensive, physiology-based guide to peak performance for active women approaching or experiencing menopause—from the author of Roar, renowned exercise and nutrition scientist Dr. Stacy Sims.
The Upgrade
Welcome to the better half of your life. The New York Times bestselling author of The Female Brain explains how a woman’s brain gets “upgraded” in midlife, inspiring and guiding women to unlock their full potential.
FOR PRODUCTIVITY—
The Elevation Approach
Tina Wells, Stephanie Smith
“A powerful, innovative plan for finding creative fulfillment and bringing your passions to life.”—Marie Forleo, #1 New York Times bestselling author of Everything Is Figureoutable
Make room for your dreams and revolutionize how you manage your time and energy using this groundbreaking framework for finding work-life harmony from an accomplished entrepreneur and business strategist
Throughout her multifaceted career, Tina Wells has always found a way to transform her dreams into reality. She turned a business that she launched at sixteen into an award-winning marketing agency, led boardroom meetings as the youngest (and sometimes only) Black woman in the room, and pursued her childhood dream of traveling around the world.
Get Good with Money
A ten-step plan for finding peace, safety, and harmony with your money—no matter how big or small your goals and no matter how rocky the market might be—by the inspiring and savvy “Budgetnista.”
Do Nothing
In Do Nothing, award-winning journalist Celeste Headlee illuminates a new path ahead, seeking to institute a global shift in our thinking so we can stop sabotaging our well-being, put work aside, and start living instead of doing.
FOR NUTRITION—
Eating from Our Roots
From “one of the most brilliant registered dietitians ever” (Gwyneth Paltrow) comes a culinary trip around the globe with 80+ delicious, healthy recipes for heritage dishes embraced by diverse groups of people living in the United States.
Eat Better, Feel Better
Giada De Laurentiis shares how her unique approach to wellness completely transformed her relationship with food—featuring 100 recipes to boost gut health and immunity and nourish your mind, body, and spirit.
Patricia Bannan, author of From Burnout to Balance
“Don’t fall prey to the idea that burnout is simply the price women pay for having it all—or that it’s all in your head. Nope. Burnout has real, physical consequences for your health and well-being.”
From Burnout to Balance
Patricia Bannan
A complete food and wellness guide for women featuring 60+ recipes specifically designed to combat stress, anxiety, depression, and fatigue and improve mood, focus, immunity, and sleep.
Best snacks to help you unwind?
Unwinding and finding ways to promote good-quality sleep are key to overcoming burnout, and the two often go hand in hand. A focus on whole, unprocessed foods is a great place to start, but there are also certain foods and nutrients that can provide added benefits.
Here are five simple snacks to have in your toolbelt, and the nutrients they provide that can help you unwind.
Cottage cheese with pear slices and sunflower seeds. Cottage cheese contains vitamin B12 and calcium for sleep quality, and tryptophan for making serotonin and melatonin. Sesame seeds provide tryptophan for making serotonin and melatonin, as well as magnesium for better sleep quality.
Tuna and cucumber slices with olive oil crackers. Canned tuna has vitamin D and omega-3s for regulating serotonin, vitamin B12 for sleep quality, and tryptophan for making serotonin and melatonin.
Whole-grain toast with peanut butter and chia seeds. Chia seeds contain tryptophan for making serotonin and melatonin, and calcium and magnesium for better sleep quality.
Tart cherry juice and pistachios. Tart cherry juice contains melatonin and potassium for sleep quality. Pistachios provide melatonin, tryptophan, and magnesium for better sleep quality.
Oatmeal with blueberries and walnuts. Oats contain carbs for better, deeper sleep, and melatonin and magnesium for better sleep quality. Walnuts contain tryptophan and melatonin for better sleep quality.
A delicious recipe from my book that can also help you unwind are my Sleepy Almond Chamomile Cookies.
A few of the key things to be mindful of and limit with the goal to unwind are:
Sugar
Alcohol
Caffeine
Heavy or fried foods
What would you recommend to do to someone who is overcoming burnout?
Staying mindful of the full picture can help you prioritize aspects of your life that are most important. Having a few key tools to get back to the basics and overcome burnout can provide the motivation you need in your journey to overcome burnout. The four key areas most affected by burnout are mood, immunity, focus, and sleep, which is why I have a chapter on each in my book with lifestyle strategies and food fixes. I recommend starting with the area that you are struggling with most.
It’s also important to focus on letting go of certain expectations of yourself and be open to the idea of delegating. Allow yourself to make room for little habits that help you invest in yourself and your healing. These few things helped me overcome burnout:
Keep your kitchen stocked with nourishing (and timesaving) essentials
Turn your phone off at night to limit your time on social media
Tell your partner or someone close to you what you’re grateful for when you find yourself complaining
Do some physical activity most days (even if it’s just a ten-minute yoga class online)
Take shortcuts where and how you can— without making yourself feel guilty
Learn where to cut corners and bend the rules so you don’t break
What are the top three nutrients to overcome burnout?
The three nutrients I recommend focusing on the most are protein, healthy fats, and fiber.
Protein.
Eggs, dairy, and seafood are packed with protein and boast specific health benefits. Eggs are an inexpensive, high-quality source of protein, and the yolks provide choline for brain health. Dairy offers calcium, potassium, and vitamin D to boost your mood and support bone health (although fortified dairy alternatives are fine, too!). Seafood packs in protein along with DHA and EPA omega-3 fats for heart and brain health as well as mood regulation. For plant-based, legumes, nuts, and seeds offer fiber, vitamins, minerals, and powerful phytonutrients in addition to their protein.
Healthy fats including omega-3s.
Fat is an essential macronutrient that plays numerous roles in the body, from insulating cells and producing hormones to helping absorb vitamins A, D, E, and K. Seafood, walnuts, and certain seeds provide omega-3 fats for heart and brain health as well as mood regulation.
Fiber
Ninety-five percent of U.S. adults and kids aren’t getting enough fiber. This is found in plant-based foods including fruits, vegetables, legumes, nuts, seeds, and whole grains, and can benefit gut health. Gut health affects your mood, immune system, and more. You also get a host of other essential nutrients and phytochemicals.
What daily strategies should one practice to prevent burnout?
When you’re burnt out, the last thing you want to do is have to think about how to feel better in the moment. This list can help you recenter and take a moment for yourself.
Check your breath. Pause and close your eyes and take three breaths as you tune everything else out.
Go outside. Never underestimate the power of fresh air and/or sunshine. Even a few minutes in the parking lot instead of a windowless office can help you refresh. Your immune system, mood, and sleep cycle will all thank you!
Make a gratitude list. Jot down a few things or even just one thing in your life (the big ones and the not-so-big ones) that make you feel thankful.
Unplug your phone. Notifications can become distractions and intrusions when you’re overwhelmed. Turn them off for a while so you can focus. Set a certain time of the day that is “you” time that you can remove yourself from your phone.
Which foods should you incorporate more of to heal and prevent burnout?
There are three overarching themes I recommend when selecting foods that can help you heal and prevent burnout. These are whole foods that are plant-based quality proteins, healthy fats, and herbs and spices.
Foods that fall in these categories include:
Whole grains
Legumes
Nuts and seeds
Lean proteins (fish and a focus on plant proteins)
Fruits
Vegetables
Fermented foods
Herbs and spices
Teas
Low sugar, low sodium condiments, oils, and vinegars
While eating these foods with a plant-based focus, you’ll be helping yourself heal from burnout while also leading towards other benefits, including weight loss or maintenance, lower risk of heart disease, lower risks for certain types of cancer, lower rates of cognitive decline, and lower rates of type 2 diabetes.
Foods that can promote a healthier body and mind can guide you in your journey towards healing and preventing burnout in the future.
FOR FITNESS—
Rise and Run
In Rise and Run, discover a better a.m. routine and nourish your entire day with more than 100 recipes for nutrient-dense breakfasts, recovery drinks, packable snacks, and best-of-all: twenty-four new Superhero Muffin recipes.
How She Did It
The ultimate roadmap for female distance runners, from two-time Olympian Molly Huddle and two-time NCAA champion Sara Slattery—featuring 50 candid interviews with women who’ve made it.
ROAR
ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology.
FOR MENTAL WELL-BEING—
Coffee Self-Talk
This beautifully packaged new edition includes self-talk scripts, guidance on how to personalize them for your own goals, new exercises and questions throughout, and blank pages for journaling and creating your own affirmations.
Dare to Lead
Brené Brown has taught us what it means to dare greatly, rise strong, and brave the wilderness. Now, based on new research conducted with leaders, change makers, and culture shifters, she’s showing us how to put those ideas into practice so we can step up and lead.
Loving What Is, Revised Edition
Loving What Is continues to inspire people all over the world to do The Work; to listen to the answers they find inside themselves;and to open their minds to profound, spacious, and life-transforming insights.
FOR INSPIRATION—
Joy Hunter
Alexis Jones
A timely, colorful, and cinematic memoir chronicling one woman’s journey to rediscover her own power, resilience, and happiness
I took a bone-deep breath as we drove away from my state, my city, my street, and my house, escaping my life and leaving behind all my broken parts.
The Light We Carry
In an inspiring follow-up to her critically acclaimed, #1 bestselling memoir Becoming, former First Lady Michelle Obama shares practical wisdom and powerful strategies for staying hopeful and balanced in today’s highly uncertain world.
Untamed
In her most revealing and powerful memoir yet, the activist, speaker, bestselling author, and “patron saint of female empowerment” (People) explores the joy and peace we discover when we stop striving to meet others’ expectations and start trusting the voice deep within us.
A Q&A with Najwa Zebian, author of Welcome Home
“Don’t define what the journey says about you based on the destination you reach. You find your meaning through the risks you take, the dreams you dare to work on, and all that you achieve along the way.”
Welcome Home
Najwa Zebian
From the celebrated poet, speaker, and educator comes Welcome Home, a powerful blueprint for building a strong foundation of self-worth, belonging, and happiness.
“A master class in self-actualization and compassion.”—Mari Andrew, New York Times bestselling author of Am I There Yet?
How do you know that the other person is right for you in terms of love?
I believe the most important factor in determining whether someone is the right person for you is that you can be authentically yourself with them. You don’t feel the need to hide parts of yourself to please them or to be worthy of their love. I am not talking about your personal, internal fears. I am talking about the fears that come about as a result of the way they treat you. If you have to genuinely change who you are to please them, they are not right for you. If you have to pretend that you don’t have certain wants and needs to please them, they are not right for you. It is dangerous to be with someone who conditions you to believe that you only deserve or will receive their love if you are a certain way, speak a certain way, and be a certain way.
How to deal with overthinking due to rejection?
Maybe it’s not overthinking. Maybe it’s just thinking. Maybe it’s reflecting and going inward. When you resist the thought and judge yourself for having it, it controls you. Allow the thought to visit. Listen to it. Validate it for yourself. Give yourself the support, love and understanding you’d give someone you love. After that, you can just let the thought be and let it go. If someone rejects you, it is not a reflection of how worthy or not you are of their love. It is just an indication that this is not the right person for you. Your worthiness of love is not determined by someone else wanting you. You wanting yourself, and growing into the most authentic version of yourself are more important than someone else deciding that you deserve love.
Do you believe in love? True love? Is it once or can it happen more than one time?
I do believe in love. I also believe you can fall in love many, many times. The truth is, you will meet many people in your life who will both want and need your love. You will leave some people having given them more love than you ever thought possible. Some people will drain you of love. And some people will make you love love. It’s just the nature of life. As long as you focus on the love you have within, and the love you deserve, you will never have to abandon yourself in the pursuit of love.
How to overcome an inferiority complex?
In Welcome Home, I talk about the importance of going all the way back to the origin story that initially made you believe you are not enough, less than, a burden, etc. I call it your “why can’t I have that?” story. That can be love, belonging, affection, being prioritized, etc. We all have that story. Once you can identify it, you can break it down and unlearn all that you learned about yourself and pave a new road to place where you feel worthy of all of that. When you genuinely feel worthy, you will live through worth, nor inferiority.
How to stop someone that is trying to make you doubt your own memories of a past event? (Gaslighting)
The way to stop someone from gaslighting you is to make your truth more powerful and more important than convincing them of your truth. Their approval or validation of the truth you know you lived is not necessary. It’s that simple. Repeat to yourself: “my truth, the truth, is more important than their validation of it.” Also, please remove yourself from the environment. When you live in a delusion for long enough, you’ll start believing it to be the truth.
How do you choose between what your heart wants vs. what your mind is telling you have to do?
I’d ask, is it your heart or is it your ego? Or is it your childhood trauma? Many times, we go after what we know is wrong for us because we are trying to convince ourselves that a belief we have about ourselves is not true. For example, we go after the love of someone who doesn’t want us in hopes that winning over their love will change the belief we have about ourselves that we don’t deserve love. We might also stay in a relationship that does not bring us the fulfillment and love we know we need and deserve out of our fear of abandonment or not having someone love us. We settle based on the fears that our traumas have left us with.
How do I start healing from a breakup?
Big question. In my opinion, working on yourself is the ultimate way to heal from a breakup. Working on building a home within after most likely building a home within someone else for so long is the ultimate goal. On that journey, facing the difficult emotions that will inevitably come to the surface is so essential. You will experience a wave of different emotions. You will cry some days, be in denial some days, feel completely healed some days, only to have a song or a turn you take a stop sign remind you of them and take you to square one. I cannot stress this enough: you must show yourself the empathy and compassion you’d show someone you care about in these moments. You must remind yourself that it is so natural to miss them, but that missing them does not mean they are healthy for you. That is the way to acceptance. Once you accept the end by making yourself your home, and by understanding that no one welcoming you is more important than you welcoming yourself, you will accelerate and celebrate your healing. Though it might be painful, you will sleep at night knowing that it is only painful because you are choosing yourself and your peace over wanting someone else’s love and welcome.
I get so upset when one of my closest friends is inconsistent with communication, why?
Perhaps answering that question for yourself would help. Why do you get upset? Ask yourself “why” as many times as you need to get to the root of it. For example: “Why do I get upset when my friend isn’t consistent with communication?” Answer: Because I feel like I’m not important to them. “Why does that upset me?” Answer: Because friends always put me low on their priority list. “Why does that upset me?” Answer: Because it makes me feel that I am not worthy of being prioritized.
That would be what actually upsets you. You then ask yourself if that is true. It’s not. Taking the focus off them not being consistent and what that means about you is necessary. Wanting closeness and communication with friends is a legitimate need to have. Focus on what you want, not what the lack of it means about you.
What do you mostly do whenever a painful memory suddenly comes into your mind?
Imagine the memory as a visitor knocking on your door. If you keep trying to ignore that it’s knocking, the knock will only get louder. The more you resist it, the more it controls you. So just allow it in, have tea with it, as I talk about in Welcome Home. Validate it by listening to what it has to say and then let it leave. If it's traumatically painful, perhaps having a safety plan in advance of what you'll do is a good idea. You can call a friend, scream into a pillow, go for a walk, etc. Ultimately, allowing the memory in as much as you can will allow you to have power over it. It also allows you to decide that creating new memories is more important than living past ones.
How do you forget someone after being hurt?
I would ask: why do you want to forget them? Do you really want to forget them? Or do you want to let go of the pain? It would be wonderful if we had the ability to forget those we want to forget, but that’s not how life works. Perhaps instead of focusing on forgetting them, focus on healing from the pain you went through with them. That will involve you not focusing so much on forgetting them, because that is just the way to remember them even more. Focus on putting the power of your healing and well-being in your hands. Their importance in your life will naturally fade when you become the most important person in your life.
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