25 SECRETS TO LIVE WELL,AGE BEAUTIFULLY

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COPYRIGHT

All rights reserved. This book contains material protected under international and federal copyright laws and treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the publisher except in the case of brief quotations embodied in critical articles and reviews. This e-book is for information and educational purposes only and should not be misconstrued as official medical advice. Please consult with your doctor.

All Rights Reserved © 2014 Mia Cowan MD

DEDICATION

25 Secrets to Live Well, Age Beautifully is my gift to YOU —my Ageless Belles! This e-book gives YOU my TOP 25 secrets to live your life to the fullest EVERYDAY. Welcome! My name is Dr. Mia and I am a board-certified gynecologist and YOUR B3 specialist. I have created MiaCowanMD.com to help women who are struggling with weight gain, fatigue, and low sex drive improve their B3: beauty, balance, and belief through education and cutting-edge medicine. YOU will LIVE your BEST HEALTHY LIFE. Belles, you will learn my secrets to maintaining a healthy weight, developing a healthy lifestyle, increasing your inner energy, and balancing your female hormones. You will even learn tips that most gynecologists won’t even tell you. These secrets have worked for me SO as a doctor, I KNOW they will work for you, too. I practice what I teach. Let’s learn, ladies.

TABLE OF CONTENTS

..............................................................Section 1: The Way To A Healthy Weight 1

.....................................................................................Secret #1 Protein Is Power 1

......................................................................Secret #2 Counting Calories Count 2

...........................................................................Secret #3 The Scale NEVER Lies 3

..............................................................................Secret #4 Why Skip Breakfast? 4

..............................................................................Secret #5 Several Small Meals 5

...............................................................................Secret #6 Don’t Waste Water! 6

......................................................Section 2: Essentials of Weight Management 7

..................................................................................................Secret #7 Exercise 7

...........................................................................................Secret #8 Clean Eating 8

.......................................................................................................Secret #9 Sleep 9

..................................................................................................Secret #10 Stress 10

.....................................................................................Secret #11 Supplements 11

....................................................................Section 3: Hormones And Harmony 12

........................................................................................Secret #12 Menopause 12

......................................................................................Secret #13 Testosterone 13

.......................................................................................Secret #14 Weight Gain 14

..................................................................................................Secret #15 Mood 15

............................................................................................Secret #16 Sex Drive 16

................................................................Section 4: You And Your Gynecologist 17

........................................................Secret #17 Pap Smear Recommendations 17

..............................................................................................Secret #18 Fibroids 18

............................................Secret #19 How Young Is Too Young To Visit Me? 19

...................................................................Secret #20 Preserving Your Ovaries 20

........................................................................Section 5: Ways To Rejuvenation 21

..................................................................................................Secret #21 Foods 21

...............................................................................................Secret #22 Thyroid 22

..............................................................................................Secret #23 Vitamins 23

..................................................................................................Secret #24 Sugar 24

....................................................................................Secret #25 Energy Drinks 25

............................................................................................................Thank You 26................................................................................................About The Author 27

SECTION 1: THE WAY TO A HEALTHY WEIGHT

SECRET #1 PROTEIN IS POWER

Adequate protein in your diet keeps you satiated longer and helps control cravings so you consume fewer calories. Protein also helps you maintain muscle, which is important to improve your metabolism, so you lose weight faster and maintain your weight loss. Women should eat 60–70 grams of protein a day.

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SECRET #2 COUNTING CALORIES COUNT

I know. You hate counting calories. But, if you know your metabolic rate, and stay within your calorie range, it helps you lose weight faster and maintain the weight loss. It’s not as hard as it sounds. Use an app on your phone, monitor and journal your calories obsessively for one month, and it will become second nature. Remember to measure and weigh your food for more accuracy. Once you reach your weight loss goals, continue to monitor your calories to maintain your new healthy weight.

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SECRET #3 THE SCALE NEVER LIES

Knowing your weight is essential to maintaining a healthy one, because numbers don’t LIE! I know a lot of Belles hate getting on the scale, but weighing yourself at least once a week, helps you monitor changes. It is much easier to lose 2–3 pounds compared to 10–15 pounds! Remember, our clothes stretch but numbers don’t tell untruths!! Weigh yourself first thing in the morning. Do this before eating or drinking.

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SECRET #4 WHY SKIP BREAKFAST?

Breakfast is the most important meal of the day, and it has to be eaten within the first hour of waking up to be considered breakfast! Breakfast should have plenty of protein and healthy fat to start your metabolism for the day. Skipping breakfast puts your body in starvation mode, and for the rest of the day, your body will store all calories as fat to ensure enough energy for the day, causing you to gain weight.

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SECRET #5 SEVERAL SMALL MEALS

The higher your metabolism, the easier it is to lose weight and then maintain a healthy weight. You should eat five to six small meals a day. Eat breakfast within the first hour of waking up, then eat a small meal every 2–3 hours. When you eat frequently, your body uses those calories for energy right away instead of storing them as fat, which keeps your metabolism revved up to help you maintain a healthy weight.

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SECRET #6 DON’T WASTE WATER!

You should drink at least half your weight in ounces of water every day, up to 100 ounces. Water keeps you hydrated and decreases hunger. I recommend drinking 16–20 ounces of water with each meal. Drink half of it before you start eating and complete the other half before you finish your meal. Being thirsty can mimic hunger, so always try a few ounces of water if you feel hungry before it’s time for your next meal.

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SECTION 2: ESSENTIALS OF WEIGHT MANAGEMENT

SECRET #7 EXERCISE

Exercise plays a huge role in the maintenance of healthy weight. Though it is important to include cardio, it is even more important to incorporate resistance training into your exercise regimen for muscle and bone maintenance. Exercising 150–80 minutes a week is a reasonable goal.

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SECRET #8 CLEAN EATING

Choosing healthy foods and a diet rich in protein and fiber will help you maintain a healthy weight and keep you from overeating. Avoid white rice, bread, pasta and potatoes, as well as processed foods. Substitute the white stuff with brown rice, sweet potatoes, wheat bread and wheat pasta. Also, increase your intake of fruits, nuts and vegetables.

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SECRET #9 SLEEP

You should be getting 7–9 hours of sleep per night. If you are having problems sleeping, have a sleep study to ensure that you don’t have sleep apnea. Avoid caffeine late in the evening and maintain a healthy sleep environment, void from noise and electronics. Also, have your testosterone levels checked, because low testosterone can cause insomnia.

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SECRET #10 STRESS

Stress management is key to health. Exercising regularly is key to decreasing stress. Also, seeing a therapist on a regular basis can definitely improve your response to stress. Meditation and yoga are great for managing it, too.

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SECRET #11 SUPPLEMENTS

I recommend my Belles over the age of 40 to take OMEGA-3 daily, because it improves heart health and cholesterol, decreases joint pain, and it also improves depression, ADD and other neurologic disorders. Probiotics help to increase bowel movements for detoxification and help your immune system to fight disease. CoQ-10 improves, energy, mental clarity and heart health.

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SECTION 3: HORMONES AND HARMONY

SECRET #12 MENOPAUSE

A woman is considered postmenopausal when she stops having cycles for a year, her ovaries are surgically removed or not functioning per blood test. Women can have symptoms of menopause up to 10 years prior to menopause. Menopausal symptoms include hot flashes, night sweats, mood changes, anxiety, depression, fatigue, decreased sex drive, difficulty sleeping and vaginal dryness. These symptoms can be attributed to low estrogen, progesterone and testosterone. Adequate hormone replacement can alleviate these symptoms and improve your overall health.

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SECRET #13 TESTOSTERONE

Testosterone is the “forgotten female hormone” and when it is low, you can experience mood changes, decreased sex drive, night sweats, decreased orgasm, fatigue, weight gain, decreased focus and memory, and problems sleeping. Women under 40, as well as postmenopausal women, can experience these symptoms secondary to low levels of testosterone. Replacing testosterone not only alleviates these symptoms but adequate testosterone levels decrease the risk of heart disease, bone loss and dementia.

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SECRET #14 WEIGHT GAIN

Hormonal imbalance definitely affects weight. Women transitioning into menopause can gain 5–15 pounds with no change in eating habits or exercise. Hormone balance can help increase muscle, and decrease fat, which makes weight loss and maintenance much easier.

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SECRET #15 MOOD

Up to 30 percent of women going through menopause experience increased depression, irritability and/or anxiety. Well before menopause, women with low testosterone levels, which can start in the late 20s to early 30s, may experience anxiety, irritability and/or depression. Hormonal balance can help to improve mood significantly.

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SECRET #16 SEX DRIVE

Many women with hormonal imbalance experience a significant decrease in sex drive and orgasm. Some women with low estrogen experience vaginal dryness and pain with intercourse, which can decrease sex drive and orgasm. Younger women may experience a decrease in sex drive secondary to low testosterone levels caused by birth control or the natural decline in testosterone.

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SECTION 4: YOU AND YOUR GYNECOLOGIST

SECRET #17 PAP SMEAR RECOMMENDATIONS

Pap smears are performed on women, starting at the age of 21 every 1–5 years, depending on risk factors and history. Pap smears prevent cervical cancer if done regularly and are only a small part of your annual exam. You should have an annual exam yearly and your gynecologist will decide if a pap smear is necessary based on your history.

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SECRET #18 FIBROIDS

Fibroids are benign tumors of the uterus and one of the most common abnormalities in gynecology, affecting 80–90 percent of all women over the age of 30. Fibroids can be completely asymptomatic or they can cause pain, abnormal bleeding, fertility problems, pain with intercourse, difficulty with urination or bowel movements. Or, they may become large enough to cause pelvic pressure. Fibroids do not cause cancer and don’t always require surgery.

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SECRET #19 HOW YOUNG IS TOO YOUNG TO VISIT ME?

The American College of Obstetricians and Gynecologists recommend that adolescents start seeing a gynecologist between 13–15 years old. If your adolescent has problems before then with her cycle or other female issues, it is reasonable to see a gynecologist earlier. Before the age of 21, most adolescents don’t need an uncomfortable vaginal exam because most adolescent screenings can be done through urine.

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SECRET #20 PRESERVING YOUR OVARIES

Women who require a hysterectomy for treatment of female issues should not have their ovaries removed simply because they are having an abdominal surgery. Removing normal ovaries before the age of 60 increases the risk of mortality and morbidity associated with heart disease. Removing normal ovaries before the age of 60 increases the risk of heart disease, osteoporosis, depression, anxiety and severe menopausal symptoms that decrease quality of life.

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SECTION 5: WAYS TO REJUVENATION

SECRET #21 FOODS

Some foods help improve energy, especially foods that help you maintain a steady blood sugar like protein and fiber rich foods. Foods with a lot of sugar like sweets and simple carbs drain your energy. High energy foods include cashews, almonds, Brazil nuts, hazel nuts, leafy vegetables, beans and complex carbs like whole grains.

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SECRET #22 THYROID

Thyroid disease can decrease your metabolism and cause you to be extremely tired and gain weight. If you are fatigued and gaining weight, a thyroid panel should be checked that includes a free T3. Most people with low energy don’t necessarily have a thyroid disorder, but it should definitely be ruled out.

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SECRET #23 VITAMINS

Low vitamin D and B12 can cause you to feel more tired. Eating leafy vegetables and lean meats can improve your vitamin B12. If you are fatigued, you should have your vitamin D and B12 checked and if low, they should be replaced with a B12 injection or vitamin D pills.

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SECRET #24 SUGAR

When you eat too much sugar it negatively affects your metabolism and drains your energy. Decreasing sugar improves energy and decreases weight. Avoid foods and drinks that show that sugar is over 10 percent of daily calories.

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SECRET #25 ENERGY DRINKS

Energy drinks contain a lot of caffeine and sugar, therefore they are not the cure for fatigue. Too much sugar increases anxiety, migraines, and insomnia. They give a false sense of energy and though you may initially experience a burst of energy, eventually you feel worse once you crash.

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THANK YOU

Thank you my “Ageless Belles” for reading this e-book. This is my first one, so I would love your feedback. Don’t be scared. I can take it. Without you, this would not be possible! Hopefully, you will practice my TOP secrets to maintaining a healthy weight, developing a healthy lifestyle, increasing your inner energy, AND balancing your female hormones. My goal is for you to experience Beauty, Balance and Belief so you can live well, age beautifully!

Remember, ladies, I want to inspire you to LIVE your BEST HEALTHY LIVES. You deserve to live well, age beautifully. I’d love to see pictures on your progress. Use #AgelessBelles hashtag in your social media posts. Before I go, I want to stay connected with you. Here’s how we can do that. Click on the links below:

‣ Website: http://MiaCowanMD.com

‣ Facebook: https://www.facebook.com/MiaCowanMD

‣ Twitter: https://twitter.com/MiaCowanMD

‣ Instagram: http://instagram.com/MiaCowanMD

‣ Pinterest: http://www.pinterest.com/MiaCowanMD

‣ Google+: http://www.google.com/+MiaCowanMD

‣ YouTube: http://www.youtube.com/MiaCowanMD

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ABOUT THE AUTHOR

Dr. Mia T. Cowan, MD FACOG MA MBA, aka “Dr. Mia” is one of the country’s most well-known and respected board-cert ified gynecologists. She travels throughout the world, teaching strategies for improving the Beauty, Balance and Belief of women struggling with weight gain, fatigue, and low sex drive. Through education and cutting-edge medicine, Dr. Mia equips them with the tools necessary so they can “live well, age beautifully.” Her relatable, yet medically sound, approach to making lasting lifestyle health changes has earned her the title of “The B3 Specialist” by her patients. Dr. Mia is highly sought after by media outlets to provide a fresh perspective on women’s health.

She is the Founder and Chief Medical Advisor of MiaCowanMD.com, the online community where women can visit to learn her secrets on living their BEST HEALTHY LIVES. These realistic secrets have worked for Dr. Mia so they will definitely work for YOU. She emphasizes prevention and lifelong wellness, offering a traditional AND holistic approach to women’s health. As the host of her popular YouTube series “Live Well, Age Beautifully,” her mission is simple: to provide her followers, “Ageless Belles,” with actionable strategies to LIVE THEIR BEST HEALTHY LIFE.

A few words come to mind when describing Dr. Mia, Author, Speaker, Brand Ambassador, and Media Expert on women’s health. But those who have met her can usually describe the powerhouse gynecologist in one word, COMPASSIONATE.

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Leveraging her 14 years of clinical experience, Dr. Mia combines her medical knowledge with a practical approach, making her an in-demand doctor.

Dr. Mia is the Founder and Medical Director of MiBella Wellness Center. Born and raised in Birmingham, AL, she earned both a Bachelor of Science degree in Biology and Master of Arts degree in Health Education and Promotion from the University of Alabama. She completed a Doctorate of Medicine and residency training in Obstetrics and Gynecology from the Medical College of Wisconsin. A Fellow of the American College of Obstetrics and Gynecology, Dr. Mia received her training in Bariatric Medical Weight Loss through the Center for Medical Weight Loss and a Master of Business Administration degree from Auburn University.

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