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- 1251 Shinn Street, New York,
NY, 10023, USA - Mon - Sat 09.00 - 18.00.
Sunday CLOSED
About Us
Your Health, Our Priority
Your Health, Our Priority
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At Healthy Guidance and U, we are dedicated to providing comprehensive, compassionate, and high-quality healthcare services to individuals of all ages. With a team of experienced professionals, we are committed to offering personalized care that addresses the unique needs of each patient.
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A Primary Care Physician (PCP) is a healthcare professional who provides general medical care and serves as the first point of contact for patients.
Dermatology is a branch of medicine that focuses on the diagnosis, treatment, and prevention of skin, hair, and nail disorders.
Trichology is the study and treatment of hair and scalp disorders, focusing on conditions such as hair loss, dandruff, and scalp infections.
Dentistry is the medical field focused on the diagnosis, prevention, and treatment of oral health issues, including teeth, gums, and the mouth.
A dietitian is a healthcare professional who specializes in nutrition and helps individuals make informed food choices to improve their health.
A nutritionist is an expert in food and nutrition who provides guidance on healthy eating habits to improve overall well-being.
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Healthy Guidance and U
Empower Your Life with Balanced Health
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Whole grain oatmeal with chia seeds, berries, and almonds.
- Exercise: 30-minute brisk walk or light jog.
Midday
(12:00 PM - 2:00 PM)
- Lunch: Grilled chicken or tofu with a mixed greens salad & olive oil dressing.
- Movement: Take a 10-minute stretching break.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Grilled salmon with steamed broccoli and quinoa.
- Relax: Read or journal for 15 minutes to unwind.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Practice 5-10 minutes of deep breathing or meditation.
- Rest: Aim for 7-9 hours of restful sleep.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Exercise: 40-minute strength training .
Midday
(12:00 PM - 2:00 PM)
- Lunch: Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing.
- Movement: Walk around the office or take a 10-minute stretch break.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Stir-fried tofu or chicken with vegetables and brown rice.
- Relax: Take a warm bath or do some gentle stretching.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Write a list of things you’re grateful for.
- Rest: Set a relaxing bedtime routine for a full night of sleep.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Greek yogurt with honey, walnuts, and flaxseeds.
- Exercise: 30 minutes of yoga or Pilates for flexibility and core strength.
Midday
(12:00 PM - 2:00 PM)
- Lunch: Whole-grain wrap with turkey, hummus, spinach, and tomatoes.
- Movement: Take a 10-minute walk after lunch.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Baked chicken breast with sweet potatoes and steamed green beans.
- Relax: Enjoy a quiet activity such as reading or listening to music.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Practice a breathing exercise or meditate for 10 minutes.
- Rest: Avoid screens for at least 30 minutes before bed to promote quality sleep.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Chia seed pudding with mixed berries.
- Exercise: 30-minute cardio workout, such as cycling or a brisk walk.
Midday
(12:00 PM - 2:00 PM)
- Lunch: Grilled shrimp with a quinoa salad and mixed greens.
- Movement: Walk for 5 minutes after lunch to keep energy levels up.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Zucchini noodles with marinara sauce and lean turkey meatballs.
- Relax: Watch an inspirational documentary.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Reflect on your achievements and write them down.
- Rest: Prepare for sleep by dimming the lights and relaxing your body.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Whole grain pancakes with a side of mixed fruit.
- Exercise: 40-minute endurance workout (running, cycling, or swimming).
Midday
(12:00 PM - 2:00 PM)
- Lunch: Veggie-packed salad with grilled chicken or tempeh, olive oil dressing, and quinoa.
- Movement: Take a quick 10-minute walk after eating to aid digestion.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Grilled fish with roasted sweet potatoes and steamed broccoli.
- Relax: Spend time with family or friends, or indulge in a relaxing hobby.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Practice deep breathing or gratitude journaling.
- Rest: Wind down with a relaxing activity like light reading or listening to calming music.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Avocado toast with poached eggs and a side of mixed fruit.
- Exercise: 30 minutes of low-impact activity such as swimming, yoga, or a leisurely walk.
Midday
(12:00 PM - 2:00 PM)
- Lunch: Grilled vegetable and hummus wrap or bowl with a side of leafy greens.
- Movement: Take a 10-minute walk or gentle stretch to stay active.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Stir-fried vegetables with tofu or chicken, served with brown rice.
- Relax: Engage in light stretching or practice relaxation techniques.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Reflect on your week’s achievements and goals.
- Rest: Unwind with a movie, a podcast, or quiet time before bed.
Morning
(7:00 AM - 9:00 AM)
- Breakfast: Whole grain toast with almond butter, banana slices, and a sprinkle of cinnamon.
- Exercise: Light stretching or a restorative yoga session.
Midday
(12:00 PM - 2:00 PM)
- Lunch: Veggie-rich soup or stew with whole-grain bread for dipping.
- Movement: Take a 15-minute walk outside or do some gentle stretching.
Evening
(5:00 PM - 7:00 PM)
- Dinner: Roasted chicken or a vegetable stir-fry with a side of sautéed greens.
- Relax: Spend time in nature, practice mindfulness, or do a creative activity like painting or drawing.
Night
(9:00 PM - 10:00 PM)
- Mindfulness: Journal your thoughts or meditate to reflect on the week and set intentions for the upcoming one.
- Rest: Prepare for the week ahead by setting a calming pre-sleep routine.
Our latest Blog
Articles and News
The Benefits of Exercise: How Physical Activity Enhances Health
Discover the wide-ranging benefits of exercise, from improved heart health to better mental clarity and reduced stress.
How to Protect Your Skin from the Sun: Sunscreen Tips and Tricks
Learn the importance of sun protection and how to choose and apply sunscreen to prevent skin damage and premature aging.
How to Protect Your Hair from Heat Damage: Tips for Safe Styling
Learn how to minimize heat damage when using styling tools and how to protect your hair with the right products.