Holistic Health for Women of Color
Holistic Health for Women of Color is the podcast for Black and Brown women who are ready to lower blood pressure, reduce stress, and reclaim their health naturally. Join Donna Williams, Certified Holistic Health Coach, as we explore culturally relevant ways to manage hypertension, nourish your body with real food, heal from chronic stress, and build a lifestyle that supports long-term wellness.
From soul food makeovers to stress relief rituals that actually fit your life, each episode gives you practical, holistic tools to honor your body, your culture, and your healing journey.
Holistic Health for Women of Color
Foundations First: Building Your Personal Health Plan!
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Starting a journey towards better health can often feel like standing at the base of a mountain, looking up at the peak. It's no small feat, but with the proper foundation, it's not only possible, it's achievable. Setting personal health goals is the foundation of a healthier lifestyle.
One of the most challenging things about laying out the foundations first to building your personal health plan is getting started. Motivating yourself to change can be difficult, especially if you're dealing with a major illness. But you achieve optimal health by taking small steps toward your goal daily, you'll pave a path that will get you there with a slow and steady approach.
What is the first goal you want to make progress on? Let’s build your personal health plan together. Here's how you can begin laying that foundation, step by step.
1. Start with Self-Assessment
2. Define Clear, Achievable Goals
3. Start Small and Build Up
4. Integrate Goals into Your Lifestyle
5. Track Your Progress
6. Seek Professional Guidance
7. Prepare for Setbacks
8. Celebrate Successes
How To Simplify Your Weeknights with Time-Saving Techniques and Tips!
Plan Ahead and Make a Shopping List:
Batch Cook Your Proteins:
Pre-Cut and Store Vegetables:
Cook and Portion Grains:
Embrace One-Pan and Sheet Pan Meals:
Utilize Your Slow Cooker or Instant Pot:
Rotate Your Meal Prep Dinners:
By following these steps, you're not just setting goals. You're laying a sustainable foundation for a healthier future. Remember, the path to personal health doesn't have a finish line. Enjoy the journey!
Thank you for being here at High Blood Pressure Wellness Lifestyle Podcast and listening to todays’ podcast episode on ‘Foundations First: Building Your Personal Health Plan”. Do take a moment to subscribe and share with family and friends. See you next week.
Read full transcript and download heart-healthy grocery list here.
Welcome to Holistic Health for Women of Color, the space where stress relief, mindset shifts, and natural healing meet real life. I’m Donna Williams, Certified Holistic Health Coach, wellness guide, and a woman who navigated high blood pressure and medication side effects by embracing culturally rooted, evidence-informed holistic living. Now I help women of color reclaim their health on their own terms, with compassion, clarity, and tools that fit your life.
In each episode, you’ll get:
- Simple, science-backed guidance on food, herbs, and lifestyle
- Culturally relevant practices and ancestral wisdom you can trust
- Stress and nervous system support you can use today
- Mindset strategies and habit tools that actually stick
- Real stories, practical steps, and resources to keep you moving forward
Your health, your way. Let’s nourish your body, protect your peace, and thrive, without perfection, pressure, or shame.
If this episode supported you, follow the show and leave a review. For recipes, herb guides, and coaching, visit holisticbphealth.com, short for “holistic blood pressure health” and connect with me on Instagram.
Food, herbs, breath, and boundaries: your everyday toolkit.
Educational only. Not medical adv...