Researchers argue over the best pathway to health. Some say it’s 90% food and 10% exercise, say say 80% food and 20% exercise, and in the case of extreme obesity, 100% food as exercise that stage in the game can actually cause more problems than it solves.

All of that holds truth, but here’s where I think it starts based on my own experience and watching my clients.

The very first healthy choice begins with the decision to take care of yourself. To practice self-care as a priority. To value yourself and your family enough to say, “You know what? Me first.”

The best thing you can do for everybody around you is to take responsibility for meeting your needs. Express yourself honestly. Say no if you don’t want to do something. Ask for help.

We’re trained to think that’s selfish, especially as women. In fact, it’s just the opposite. You are just not able to meet the needs of others as well when you are run down, not taking care of your own health (especially exercise and food intake), and playing the part of the martyr. When your needs have been met, only then can you be the best for everyone else who needs you.

It starts with believing you’re worth it. And you are.