font
30 Days to a Healthier You — A Nutritional Guide for Women Over 40
📘 30-Day Glow-Up

30 Days to a Healthier You

A Nutritional Guide for Women Over 40

© Lady Dee Wellness

✨ Foreword

A heartfelt welcome from Lady Dee, inviting women to reclaim their health, joy, and confidence.

Note: This guide shares education and inspiration. It is not a substitute for personalized medical advice. Please consult your healthcare professional for individual recommendations.

Introduction

Health and Wellness are sometimes used interchangeably, but they have different roots and meanings. The World Health Organization (WHO) defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” While some criticize the word “complete” as unrealistic, the definition importantly broadens health beyond simply not being sick. The WHO also notes that a person’s characteristics and behaviors—as well as their social, economic, and physical environments—are key determinants of health.

The definition of wellness might surprise you. According to the National Wellness Institute, wellness is “an active process through which people become aware of, and make choices toward, a more successful living.” This rests on three principles:

  • Wellness is intentional, self-directed, and ever-evolving toward one’s full potential.
  • Wellness is multifaceted and holistic—spanning lifestyle, mental and spiritual health, and the environment.
  • Wellness is uplifting and reassuring in nature.
Health vs. Wellness: Health is a state of being. Wellness is the ongoing practice and lifestyle that improves well‑being. Wellness strives to enhance health, but they are not identical terms.

Chapter 1: Why Nutrition After 40 Matters

Nutrition is the study of nutrients in food and how our bodies use them to maintain physical and mental health. It covers essential nutrients, how to meet needs through a balanced diet, and the biochemical and physiological ways nutrients function. It also emphasizes how food patterns can help prevent illness.

Seven essential nutrients: protein, carbohydrates, fiber, fats (lipids), vitamins, minerals, and water. Individual needs vary by age, activity level, health conditions, medications, and pregnancy.

Benefits of good nutrition

  • Helps maintain a healthy weight
  • Boosts mental health and mood
  • Supports steady energy
  • Lowers the risk of certain diseases
  • Supports longer, healthier lives

Without adequate nutrition, weakness, illness, and even early death are possible. We need the right proportions of nutrients to grow, think clearly, and carry out daily responsibilities.

Concept of poor nutrition

Poor nutrition can include undereating or overeating; not getting enough essential nutrients; or consuming excessive amounts of low‑fiber, high‑fat, salty, and/or sugary foods and drinks. These patterns can disrupt intake of calories, protein, carbohydrates, essential fatty acids, vitamins, minerals, fiber, and fluids.

Consequences

In the short term, inadequate nutrition can increase stress and fatigue and reduce work capacity. Over time, risks include weight gain, dental decay, high blood pressure, elevated cholesterol, heart disease and stroke, type 2 diabetes, depression, and digestive issues.

Chapter 2: Building Your Glow-Up Plate (Nutrition & Diet)

Create balanced meals that combine protein, fiber‑rich carbohydrates, healthy fats, and hydration.

  • Protein: eggs, fish, poultry, tofu/tempeh, Greek yogurt, legumes.
  • Carbohydrates: quinoa, oats, sweet potatoes, fruit, beans; emphasize fiber.
  • Fats: olive oil, avocado, nuts, seeds; include omega‑3 sources like flax and chia.
Practice: Half your plate non‑starchy veggies, one‑quarter protein, one‑quarter smart carbs, plus a thumb of healthy fat.

Chapter 3: Personal Hygiene

Personal hygiene is the routine of caring for your body—showering, washing hands, brushing teeth, grooming, and keeping clothes and surroundings clean. You encounter millions of microbes daily; good hygiene reduces illness risk and supports confidence.

Key practices

  • Hand hygiene: Wash with soap and water for 20–30 seconds, including between fingers and under nails; use sanitizer (≥60% alcohol) when needed.
  • Restroom etiquette: Wash hands after use; clean shared surfaces when appropriate.
  • Showering: Rinse regularly—at least every other day for most people; use soap to remove sweat and microbes.
  • Illness etiquette: Cover coughs/sneezes, don’t share utensils/electronics, disinfect shared items, and discard used tissues promptly.

Why it matters

  • Prevents disease and limits spread of infection
  • Supports self‑esteem and social confidence
  • Contributes to overall calm and focus

Chapter 4: Exercise — A Road to Healthy Living

Exercise is purposeful physical activity that improves or maintains health, fitness, and well‑being. Benefits span cardiovascular health, strength, mobility, weight management, and mood. Any movement that engages muscles and expends energy counts.

Examples

Walking, jogging, running, swimming, cycling, dancing, resistance training, mobility work.

Why it matters

  1. Elevates mood: Physical activity can reduce stress and symptoms of anxiety/depression and boost endorphins.
  2. Supports weight management: Activity increases energy expenditure and helps maintain a healthy metabolism and lean mass.
  3. Builds bones and muscles: Strength training plus adequate protein stimulates muscle growth and bone strength via hormone signaling.

Chapter 5: Superfoods That Love You Back

Top 10 nutrient-dense foods to support energy, hormone balance, and skin health. Consider whole-food boosters like superfood powders if they fit your needs.

  • Examples: berries, leafy greens, salmon/sardines, flax/chia, beans, extra‑virgin olive oil, cacao, turmeric, garlic, fermented foods.
  • Optional: Juice Plus® superfood powder — learn more at d-noel.juiceplus.com.

Chapter 6: Mindful Eating, Soulful Living

Slow down, tune in, and turn every bite into a blessing. Practice the 3‑breath pause, eat without screens, and check in with hunger/fullness cues.

Chapter 7: Snack Like a Goddess

Smart snacks that satisfy cravings and support your goals.

  • Greek yogurt + berries + flax
  • Apple + almond butter
  • Hummus + carrots/cukes

Chapter 8: Tracking Progress Without Obsession

Celebrate wins, journal reflections, and stay consistent with grace. Consider non‑scale measures: energy, sleep, strength, mood, measurements, consistency streaks.

Chapter 9: Move That Beautiful Body

Joyful movement that energizes and empowers. Blend strength training (2–3x/week), low‑impact cardio, mobility, and daily steps.

Chapter 10: Beyond the 30 Days — Your Lifestyle Legacy

Turn this glow‑up into a lifelong journey. Build routines, stack habits, recruit community support, and keep learning.

Module: 10‑Day Green Smoothie Cleanse

A 10‑day pattern of smoothies made from fruit, water, and leafy greens aimed at resetting taste buds and supporting nutrient‑dense eating. Blend greens and water first to a juice‑like consistency, then add remaining ingredients and blend until creamy.

Day 1 — Berry Green
  • 3 handfuls spinach
  • 2 cups water
  • 1 apple; 1 cup mango; 1 cup strawberries; 1 handful grapes
  • 1 stevia packet (to taste)
  • 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 2 — Apple Strawberry
  • 3 handfuls spring‑mix greens
  • 2 cups water
  • 2 apples; 1 banana; 1½ cups strawberries
  • 2 stevia packets (to taste)
  • Optional: 1 scoop protein powder
Day 3 — Apple Berry
  • 1 handful spring‑mix; 2 handfuls spinach
  • 2 cups water
  • 1½ cups blueberries; 1 banana; 1 apple
  • 1 stevia packet; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 4 — Berry Peachy
  • 2 handfuls kale; 1 handful spinach
  • 2 cups water
  • 2 apples; 1½ cups peaches; 1½ cups mixed berries
  • 2 stevia packets; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 5 — Peach Berry Spinach
  • 3 handfuls spinach
  • 2 cups water
  • 1 cup peaches; 1 handful grapes; 1½ cups blueberries
  • 3 stevia packets; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 6 — Pineapple Spinach
  • 2 cups spinach (packed)
  • 2 cups water
  • 1 cup pineapple; 2 cups peaches; 2 bananas
  • 1½ stevia packets; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 7 — Pineapple Berry
  • 2 handfuls spring‑mix; 2 handfuls spinach
  • 2 cups water
  • 1 banana; 1½ cups pineapple; 1½ cups mango; 1 cup mixed berries
  • 3 stevia packets; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 8 — Spinach Kale Berry
  • 2 handfuls kale; 2 handfuls spinach
  • 2 cups water
  • 1 apple; 1 banana
  • Optional: 1 scoop protein powder
Day 9 — Apple Mango
  • 3 handfuls spinach
  • 2 cups water
  • 1 apple; 1½ cups mango; 2 cups strawberries
  • 1 stevia packet; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder
Day 10 — Pineapple Kale
  • 2 handfuls kale; 1 handful spring‑mix
  • 2 cups water
  • 1½ cups peaches; 2 handfuls pineapple
  • 2 stevia packets; 2 tbsp ground flaxseed
  • Optional: 1 scoop protein powder

Module: Health Is Wealth

We often view wealth as money or property, but knowledge, experience, and especially health are forms of “unconventional wealth.” Without physical and mental well‑being, we can’t do our best work or enjoy what we earn. Health fuels energy, clarity, productivity, and ultimately prosperity.

Health as an investment

Healthy living reduces the risk of early disease and enables you to benefit from the rewards of your labor over time. While death is inevitable, lifestyle choices can lower risks for preventable illness and improve quality of life.

Bottom line: Health is the foundation that supports all other wealth.

🎁 Bonus Content

Recipes

  • Glow‑Up Smoothie: 1 cup water or milk of choice, 1 cup leafy greens, 1 cup mixed berries, 1 scoop protein, 1 tbsp ground flax; blend.
  • Power Bowl for Queens: greens + quinoa + roasted veggies + grilled salmon/tofu + avocado + tahini‑lemon drizzle.
  • Hormone‑Happy Stir Fry: extra‑virgin olive oil, garlic/ginger, colorful veggies, tofu/shrimp, tamari, sesame seeds.

Affirmations

  • I nourish my body with love.
  • I am consistent, patient, and powerful.
  • Every small step is a win.

Journal Prompts

  • What does “healthy” feel like in my body today?
  • Which habit most improves my energy — and why?
  • How can I make tomorrow 1% better?

👩🏽‍💼 About the Author

Dorothy Noel (Lady Dee) is a proud mother of four daughters, happily married, and a wellness warrior. After struggling with weight loss post‑pregnancy, she chose bariatric bypass surgery in 2025 — starting at 229 lbs and now thriving at 199 lbs. Her journey inspired this guide to help other women glow from the inside out.

“I didn’t just lose weight — I found my power. And now I’m here to help you find yours.”

📱 Connect with Lady Dee

  • 🔗 Facebook
  • 📸 Instagram
  • 🎥 YouTube
  • 🌱 Superfood Support

💌 Personal Message from Dorothy

“To every woman reading this: I see you. I’ve walked through the struggle, the doubt, the exhaustion. This book is my heart. It’s my story. And it’s yours too. You are not alone. You are not too late. You are powerful, worthy, and radiant. Let’s keep glowing together.”

Printed from 30 Days to a Healthier You

↑ Back to top
unnamed_1