Jak być szczęśliwszą, zdrowszą i piękniejszą

by Jennifer Ashton, Aleksandra Kondrat (Translator)

Jennifer Ashton przetestowała cały program na sobie, dzięki czemu w każdym z rozdziałów znajdziemy część tydzień po tygodniu opisującą jej osobiste doświadczenia. Oprócz tego czytelnicy zostają zapoznani z naukowymi dowodami na zasadność podjęcia danego wyzwania i korzyściami z niego płynącymi, a także konkretnymi poradami dotyczącymi wdrożenia go w życie.

"W nadchodzącym roku skupię się na zadbaniu o siebie i swoje życie." Doktor Jennifer Ashton każdy nowy rok rozpoczyna – jak wielu ludzi – od postanowień noworocznych. W książce Jak być szczęśliwszą, zdrowszą i piękniejszą prezentuje roczny plan poprawy kondycji emocjonalnej i zdrowotnej. Znalazła na to skuteczny sposób! Na każdy miesiąc wyznaczyła jedno zadanie - od rezygnacji z alkoholu, przez ograniczenie cukru i mięsa w diecie, nawadnianie organizmu, poprawienie jakości snu, poprawienie pracy aż po cyfrowy detoks.

Skupienie się na konkretnym aspekcie życia sprawia, że trwanie w postanowieniu jest znacznie łatwiejsze, a trzydziestodniowy okres to właśnie tyle, ile potrzeba, by wyrobić nawyk.

Genres: Nonfiction, Self Help, Health, Audiobook, Mental Health, Psychology, Personal Development

352 pages, Paperback

First published December 30, 2019

About the author

Jennifer Ashton is a Board-certified Ob-Gyn, author and TV medical correspondent. She is chief health and medical editor and chief medical correspondent for ABC News and Good Morning America, chief women's health correspondent for The Dr. Oz Show, and a columnist for Cosmopolitan Magazine. She is also a frequent guest speaker and moderator for events raising awareness of women's health issues.

Librarian's note: There is more than one author in the Goodreads database with this name.

Reviews

[Sheri · Rating 3 out of 5]

I like this approach as a good way to try a new healthier habit for a month but I found the author's results too positive and too smooth. I'm not saying it wasn't hard for her to make some of these lifestyle changes but things flowed a little too nicely and she seemed to enjoy steady forward progress. She is starting from a baseline of better health than many readers might be and thus saw the encouraging results more quickly than others are likely to do.

A co-worker and I tried a 30-day plank challenge and neither of us saw the results the author did in those 30 days. In fact, my improvement was so dismal compared to where I should have been after X number of days that it was actually a discouragement to me and I didn't complete the 30-day challenge. Instead of just committing to doing any amount of planking each day and counting that as enough towards establishing better health practices, I was focused on improving my number. Dr. Ashton would have scored higher with me if she had promoted establishing practices over increasing one's numbers because that's what it's really all about in the beginning -- starting and maintaining a new habit before trying to improve in any way, and in particular trying to improve too rapidly.

I do like the idea of committing to a healthy change for 30 days. It is very doable and a great way to challenge yourself to mix things up and try new and different things. I can see this being more practical and sustainable with challenges that don't build upon themselves. One could try 2 new vegetables every week for a month, incorporate more meatless meals into a weekly menu, or enjoy nature in some way for 20 minutes every day whether it be stargazing, taking a walk, or sitting at the water's edge watching the gentle ripples as they float by. There's no pressure to improve, no measuring this week's results over last week's, just a simple pledge to work towards better health in a modest and effortless manner.

Overall, I found the concept valuable as it has me thinking of challenges that would be especially relevant to me. I also find myself reflecting on my end goals and how best to achieve those. I realize that the results I seek may not be obtainable in just 30 days, but that each day I sustain a new health practice is one day of better health and one day closer to my end goal even if it takes me far longer than 30 days to get there.

[Stephanie · Rating 2 out of 5]

Strives to be more useful than it is; the monthly topics are helpful, and are accompanied by very light research and some vague action steps, though it is unclear how the rest of us are supposed to fit it all in (since every step seems to involve getting up earlier and earlier, until the step where we're supposed to get more sleep). The trouble is, Ashton herself *isn't* helpful; each chapter features more about Ashton and her personal journey than helpful information for us the reader, and even more troubling is how much Ashton's privilege shows, name dropping brands that help her supposedly live her fuller life.

[Bookgrrl · Rating 1 out of 5]

Not impressed to say the least. Dr Ashton takes on a new challenge each month & tells you to do it too. The problem is half the things in the book aren’t actually challenges for her...
Do more stretching (btw she’s always been very flexible). Get more sleep (she’s always been able to fall asleep anywhere & instantly). Walk more (she’s goes to the gym every freaking day already).
Most of the info is the standard recommendations every book gives. At least it would be more credible if she had a couch potato insomniac do the challenges.

[Melissa · Rating 3 out of 5]

As much as I love self-help books, they can have a tendency towards narcissism. The Self Care Solution is representative of this problem. The author, who is already very healthy, decides to become marginally healthier by trying a new health habit every month. She then writes in detail about her daily struggles with not eating sugar, her additional glasses of water, etc. While this is ostensibly a health book, there's a constant emphasis on having wrinkle-free skin and a "bikini body," -- not emotionally healthy goals for most women in my opinion. To cap it all, she lives a very expensive lifestyle in New York City, but doesn't seem to understand that her life may be a bit different than most and that some of these health goals may come easier for her because of that. She's proud of herself for choosing lobster over filet mignon at her frequent trips to fine restaurants, has no trouble with signing up for all types of expensive exercise classes, and casually mentions that her daughter is in boarding school.

Putting all that aside, I love self-help books and am now doing daily push-ups and drinking water with every meal thanks to this book. So there are definitely redeeming factors. I just wouldn't recommend it to anyone who is easily annoyed.

[Megan · Rating 2 out of 5]

Could have been an article. Some useful information, and while some of her personal examples were helpful, it was mostly way too much detail and tons of references to how she historically never has had to worry about falling asleep, losing weight, having clear skin, eating enough greens, etc. because she loves exercise and eating vegetables. It just rubbed me the wrong way and felt like one long humble brag. The recaps at the end of each chapter were really the most helpful part and I found myself glazing over a lot until I’d get to those parts of the chapters.

[Anastasiia Mozghova · Rating 3 out of 5]

мне нравится идея плавного внедрения новых полезных привычек, которые могут существенно повлиять на наше здоровье и общее качество жизни. эта книга - источник базовой, но важной информации, с которой можно начать для подготовки, и хороший спутник на пути перемен.

[Carol · Rating 3 out of 5]

Great idea to challenge yourself each month to implement a healthy lifestyle change. Execution is weak. Ever wonder how the 1% lives? The author is happy to tell you. I read the library book in about 3 hours. After month 3; it was unnecessary to spend time on Dr Ashton’s experience. The benefits were all the same. Better skin. Weight loss etc. It was tiresome listening about the difficult life that she has chosen to live.
Here’s the Cliff note version. Download the workbook pdf (for free) to get some challenge ideas. Some will work for you. Some won’t (I’m talking about getting more sleep- apparently all you have to do is prioritize going to bed earlier. Must be nice not to wake up every night at 3 am to solve the world’s problems). Partner with a friend and encourage each other in the monthly challenge. Setting up the Instagram account, as recommended, is unnecessary.
I read this book because my sister and I are doing Dry January together. We also threw in some personal exercise goals. Each day we text :) or :( as to our results. After a :( there’s usually an encouraging text or call. It works. I plan on more challenges, specifically meditation and pushups and planks going forward.

[Debbie · Rating 3 out of 5]

The concepts discussed for each month are good and I will adopt some of these challenges (more water, mindfulness, a dry month). Dr. Ashton made it look too easy, though - and her wealth and privilege showed a bit too much as she name dropped pricey brands and access to services that many of us don’t have. Borrow the book and take some notes - don’t bother buying it!

[Brianna · Rating 1 out of 5]

Honestly speaking, as someone in a position of privilege, this book reeks of it in the most disgusting way. The title is entirely misleading for many people actually in search of a “self care solution”

The idea of this book is good, but the narration is from a point of elite privilege and told with an undertone of condescension. If the author could have shared genuine vulnerabilities, my opinion may have been different, but a lot of her stories are told with an “I can do this but a lot of people don’t”. It just didn’t sit right with me.

She’s clearly OBSESSED with her body. Every single challenge somehow made her feel slimmer, tighter, flatter belly, clearer skin. Ew. And don’t think you can deflect these statements, she will definitely low key body shame you. “I lost a pound or two despite allowing myself to eat carbs!” What?! The chapter on steps, she disclosed that she got to an all time high weight aside from being pregnant... she had gained a whopping 4 pounds!!! SHAME! *insert eyeroll* I’m also wondering what happened to all the weight loss she experienced from previous months? Somethings fishy. Anyways, if you’ve read this far into this word vomit of a review, you’re an MVP. Go look in the mirror, tell yourself you’re amazing, and save the time and money on this book. Thankfully I purchased through audible, so this will definitely be returned.

[Zoe Nielsen · Rating 2 out of 5]

Meh. Might as well be a post on a mommy blog.

[❀ Susan · Rating 2 out of 5]

I think that I was expecting a lot more from this book but it is full of common sense tips to live a healthier lifestyle. Unfortunately, there is really nothing new in this book and it felt a little flat without much connection to the author. In the end, we do all need to care for ourselves and make small changes to make a difference. For me, the most helpful reminders were around drinking more water.

[Laura · Rating 2 out of 5]

Great ideas, but none of this was difficult for the author, very disheartening for regular folks who would benefit from encouragement through the struggle.

[Stephanie · Rating 3 out of 5]

Self care, everyone needs self care in their life and what a great way to start is by reading a book about improving your life with different challenges each month.

Few things about this book is some stuff I felt like it was repeated, could have used more helpful tips and less personal experience from the author…. overall it was a good read and I found this book to be interesting considering if had information I already knew and things I didn’t know that could have negative impact on your life.

I am sure to try some of these challenges to improve my life physically, mentally, emotionally & spiritually…. She also mentions using a Fitbit or Apple Watch to help track of working out, walking, sleep, etc which I be using!

[Sophie · Rating 5 out of 5]

This book offers a refreshing perspective on ways to improve our health. Dr Ashton leaves us, each month, to face a new challenge of change with vigour and understanding.
I particularly enjoyed reading chapters on hydratation, more steps and sugar.

[James Speiker · Rating 3 out of 5]

The year long journey, 30 days to make a change? I usually enjoy these books very much. The ideas and method behind them. For some reason, I had a hard time with this one. I got the impression she had a head-start with a lot of these and there was a lot of humble bragging going on.

She added many areas of science at the end of the month, to back up the challenges. That was great and thoroughly useful. Expecting 30 days to carry-forward to anything meaningful? If you are looking for 12 ways to challenge yourself monthly, this is a great idea. If you are looking for ways to seriously improve for the long haul, look elsewhere. Great science on reducing some of our vices, maybe not the best way of doing it.

She is already a successful doctor and a daily show consultant, living in New York city with her kids in boarding schools. Every month her big hurdle of the challenges was accommodating her vacations and trips. Seriously, her failures came from excuses that were visiting her boyfriend in Boston, daughter's hockey game in Canada, a girls trip to Paris and family vacation to Hawaii! There is no reason to bash her for being able to do those things, good for her. It's hard for most people to relate. If we can't relate, its hard to become a follower.

Failing at a challenge is about growth, which I recommend and is great about the book. Already having a personal trainer, a meditation teacher and presumably means to have food prepared, appears to be an advantage. Which might be the biggest lesson, even with all that, she still struggled some months.

Great book to open up for monthly challenges. Looking to improve your life though action, it's a bit thin.

[Megan]

Jan. no alcohol- completed, Although this wasn't a hard challenge for me since I'm not a big drinker, there were times when I found I wanted a drink (usually in a social setting) and refrained thanks to the challenge. Ashton talks about all the positive effects of no alcohol such as clearer skin and reduced pouch but I didn't see any of that...

Feb. planks & pushups daily- completely failed, I didn't even do one day. However I do see the benefit of this challenge and hope to fit it into another month, maybe March or April...

[k8 conroy · Rating 4 out of 5]

Thank you Dr. Ashton for helping me with your more-laughter challenge: this book had me cracking up, though not in the way I think she wanted. I was actually cackling throughout the book because after every single week, she's like, "From doing X thing for 5 more days, I felt lighter on my feet, happier, more focused, my skin was glowing even more, I looked younger, I was less stressed, etc." Girl what! That really happened 52 weeks in a row?! So you reached Enlightenment?? Sorry, correction: 48 weeks, because she did not do well at her sugar challenge and detailed how much she felt like crap at the end of those 4 weeks. Although, then at the end of that chapter, she's like, "I was uncontrollable re: sugar for the whole month but I stayed positive and the whole next month I only ate one single bite of sugar." And then she immediately moves to the next topic like she didn't just completely flip her worst habit. I'm so confused.

To be clear, if she really felt that positive for the vast majority of the year, I'm happy for her. Especially after what happened with her ex-husband, she deserves some Enlightenment. It just doesn't seem super plausible. But to be honest, I don't really care because it was so entertaining. Also, she really almost convinced me to try meditating, so she deserves a shout out for that. Didn't quite get me, but came closer than anyone else.

Small annoyances include talking about being "meat-free" while detailing all the chicken and fish she was eating—girl do you need me to define "animal" for you?—and how much she talked about how helpful it can be if we get our Instagram followers in on our challenges—we don't all have 300k followers, it's not the same.

Actual problems include saying that anyone can do a push up. Do I really need to explain why this is a problem.

[Varsha · Rating 2 out of 5]

To be honest, I did not finish the book completely. It seemed to be too self-absorbed and I just couldn't connect with it. But the formula is simple and after you read a few chapters, you know what's coming, so I skimmed through most of the latter half.

The author picks one aspect per month and works on that to achieve better health. Each chapter is divided into the following: Her story of why she picked this particular topic to focus on during the month, the account of her 4 weeks of concentrating on that topic, the science behind it and how you can incorporate this change in your life. In this last aspect, a strong recommendation is to recruit a social media support team or buy yourself something with the money you save from consuming alcohol or "Do it for your Instagram Account". I am currently enjoying the benefits of being off social media and not having technology overwhelm me as well as trying to declutter and reduce mindless buying and accumulating, so these things did not speak to me at all.

Here are the 12 things she works on in the course of a year:
1) January- Dry Month- give up alcohol
2) February- Push-ups and Planks
3) March- Meditation
4) April- Cardio
5) May- Less Meat, More plants
6) June- Hydration
7) July- More Steps
8) August- Mindful Tech
9) September- Less Sugar
10) October- Stretching
11) November- Sleep
12) December- Laughter

I liked her emphasis on taking out time to do things for yourself but on the whole, this book was not for me.

[Cath Holden · Rating 4 out of 5]

While some time pretentious I did enjoy this book. I liked focusing on one task a month and reflecting on its impacts. Most important I did this with brigette which made it fun!

[Melanie · Rating 3 out of 5]

If you read about health topics and healthy living on a regular basis, this book is probably repetitious. There were good reminders and it’s a helpful strategy to focus on one goal a month. I got a few new ideas but nothing earth shattering. If you’ve not really thought about healthy living, it’s a good place to start

[Cecelia · Rating 2 out of 5]

Good idea, bad execution. As another reviewer pointed out, half of the challenges involve you getting up earlier to fit more and more into your schedule. And, Ashton's "science" and reasoning behind the challenges is very vague. Plus, most of the book is Ashton describing her privileged life and $36 SoulCycle classes.

[Anna Goldina · Rating 3 out of 5]

В целом неплохая книга, которая помогла мне впервые попробовать медитацию, сделать планку и растяжку частью своей рутины.
Некоторые вызовы были для меня неактуальны, а некоторые, на мой взгляд, надуманные.

[Kim · Rating 5 out of 5]

I took more time than usual with this book because I have a habit of being overeager and wanting to take on too many things at once - especially when it comes to personal change. I really liked that she dedicated one chapter to each action item aimed at improving overall health and well-being. Some items I already incorporate on a daily basis and others not so much but regardless of the subject of the chapter, I learned or reinforced the importance of it. I personally don’t know how she did planks and push-ups every.single.day for a month but I commend her for it! I’ve slowly started to incorporate them into my morning workouts, just not every day. I’ve also started consuming more water instead of my usual “gallons” of green tea, which is a healthy beverage but can be extremely dehydrating not to mention a sleep slayer if consumed too late in the day. Laughter? It’s one of my favorite things to do! :) If you need a little inspiration, this book is a great place to start!

[Theresa Waller · Rating 3 out of 5]

My first book in the list of self-care books that my friends have given/recommended to me! This was a fun and easy read, the chapters being split up into the 12 months made it easy to sit down and say “I’ll just read one month today.” I really enjoyed the way each challenge was presented, how she included the science behind why it’s beneficial and was transparent about her failures in them. I have started incorporating some of these changes into my life! The only “ick” I really got was her constant mention of how everything thing seemed to make her “slimmer, more toned, or lose weight.” This was mentioned so often that it made me assume that the book was written in the early 2000’s, but it was published in 2019! The laughter challenge was also difficult for me to get through and I ended up just skimming it, although I did really like her suggestions for how readers could find laughter at the end of the chapter! Overall a nice and easy read to help me enter the self-help book journey!

[Janell · Rating 4 out of 5]

This was a helpful book that I picked up on occasion, and doing as author Jennifer Ashton suggested - working on one area at a time. For one month, I did the planks, and found they did indeed strengthen my abs – however, then I had knee surgery and it was difficult to get down on the floor to plank for the next couple of months! :-) She also spends considerable time discussing the benefits of giving up processed sugar for a month, alcohol for a month, etc. There are helpful guides at the end of the book as well. A good read that I can keep handy for the winter months and for New Year's resolutions.

[Tyler · Rating 4 out of 5]

I continue to gravitate towards these self care type books, and I’m usually disappointed, but this one was actually pretty good. Dr. Ashton tackles a specific health challenge, such as stretching, eating less sugar or getting more sleep, each month of the year.

She’s already pretty healthy and fit, and she’s disciplined, so she was fairly successful at what she set out to do, but unlike other readers, I don’t think that discredits her or the challenges in any way.

The things that I appreciated about this book are that it gives you specific challenges and actionable items in order to help you accomplish them. Most of the other books I’ve read on this topic were too vague and all over the place.

[Dianna · Rating 3 out of 5]

I’ve really enjoyed this little book of experiences. It starts with plain advice, super organized and it talks you out of alcoholism and makes take up meditation, cardio and having a sugar free diet all for your well being. And the well being comes surely. I don’t know what more to say then you should actually read this book. It’s motivation at it’s peak and it may help you on your own journey.

[Hannah Shuster · Rating 5 out of 5]

I watch Dr. Jen almost everyday on GMA news, so reading her book was a treat. Dr. Jen shares 12 simple steps we can all take to better ourselves- physically, mentally, and emotionally each and everyday in which she challenged herself to take on over the course of 1 year. The scientific piece of each challenge was informative and easy to understand.

[Shari Suarez · Rating 4 out of 5]

The author is a doctor with a thriving practice as well as a medical correspondent with GMA. She decided to change her habits and broke it down into a habit a month. Each chapter discusses her journey with the habit and then includes advice for her readers about how to make it work for them. The perfect book to start the new year.

[Stephanie Schummer · Rating 5 out of 5]

I fully enjoyed this book and am inspired to follow Dr Ashton's experience. There is plenty of research showing us why we should make certain changes and adopt new habits, but how do you start? Where do you start? I found that this book answered my questions. You start small. One change for one month. I already started my January challenge, which is different than the author's, but it's meaningful to me. I'm looking forward to forming better habits this year.