How to Build a FABS Foundation to Lose Weight and Avoid Chronic Conditions
Although we may feel proud when we take our multivitamin or exercise twice a week, unfortunately these things will not guarantee improved health.
Good health is built upon a strong foundation of habits cultivated over time. Just as you wouldn’t build a house without a strong foundation in place, good health is based on a strong foundation of healthy habits instead of quick fixes.
However, it is increasingly difficult to maintain healthy physiology in today’s world. From environmental stressors to lifestyle factors, the conditions for achieving good health are hardly optimal.
Although it may seem difficult, it is actually pretty simple to shift to lifestyle and dietary habits that supports a healthy immune system, enhanced brain function and overall optimal health. If you want a personalized wellness plan that allows you to lose weight and avoid chronic conditions, then keep reading to learn how to build a FABSS Foundation in good health.
F.A.B.S.S Foundation for Optimal Health
Maintaining optimal health is crucial for supporting a happy, healthy and fulfilling quality of life for as long as possible. In order to achieve this, it is important to create a lifestyle that supports these wellness habits:
- Full Night’s Sleep
- Activities of Movement
- Balanced Diet
- Supplements (as directed by a professional)
- Shift Forward Strategy
Committing to these basic practices will help build a strong foundation against disease, illness and other stressors. Keep reading to learn more about each topic.
F - Full Night's Sleep
No healthy foundation is complete without quality sleep. Sleep is a crucial time for our bodies to rest, reset and repair.
Most adults require 7-9 hours of sleep every night, although individual needs vary. The quality of uninterrupted sleep is important which may be difficult for individuals struggling with chronic stress or poor lifestyle habits. To promote healthy sleep habits, avoid these 4 things:
- Drinking caffeine or alcohol close to bedtime
- Screen time before bedtime since blue light interferes with melatonin production
- Sleeping in rooms with warm temperatures and bright lights. The bedroom should be cool and dark
- Although a good workout is encouraged during the day, intense exercise too close to bedtime should be avoided.
A - Ample amount of physical activity
Staying active is a vital part of healthy living. Research has shown that daily physical movement is highly beneficial for both the body and mind. What’s good to know is that a brutal gym workout is not necessary to achieve these health benefits!
Daily movement is about more that just flexing your muscles. It helps promotes overall good brain health, sharpens focus and enhances cognitive function.
In addition, regular exercise can help alleviate stress while supporting good metabolic health and may lower your risk of developing lifestyle diseases. For optimal health, the CDC recommends around 150 minutes of moderate – intensity physical activity along with 2 days of strength training per week for adults.
Gym exercises are not required to receive the benefits from physical activity. Engaging in non-exercise activity thermogenesis (NEAT) movements has been shown to boost your metabolism as well. This includes doing things such as:
- Taking the stairs more
- Going for long walks each day or
- Taking movement breaks during work hours
I understand how difficult it can be to find time in a busy schedule to dedicate to exercise but my Stress Alchemy coaching program makes the process easy by helping you find solutions that fit your lifestyle and preferences. Doing so allows you to remain consistent in your wellness routine so you can maintain optimal health for a lifetime.
B - Balanced Diet
A balanced diet supplies our bodies with the nutrients needed to function at its best. And although the standard american diet filled with these, processed foods fail to give you the amount of nutrients that fresh, whole foods provide. Fresh foods tend to taste better, leave you feeling more satisfied and supplies you with energy to last an entire day. When it comes to healthy eating habits, its important to incorporate healthy fats, fiber as well as fruits and veggies to maintain optimal health:
Fruits & Veggies
Fruits and vegetables are full of nutrients, antioxidants and minerals that your body needs to perform its most vital functions. Next you are in the produce section, be sure to add these healthy options to your basket:
- Berries have been shown to be the fruits with the highest levels of antioxidants. Studies have also shown that blueberries can support good cardiovascular health and lipid metabolism as well.
- Citrus Fruits such as oranges, grapefruits, and lemons are all excellent sources of vitamin C which is vital for immune function.
- Leafy greens such as kale and spinach, are packed full of vitamins C, A as well as B6. In addition those that, kale also contains potassium, calcium and magnesium which is why it is considered a superfood.
Don’t Forget Your Fiber
Not only does fiber increase feelings of fullness, but it also promotes healthy digestion and supports a balanced gut microbiome. The following foods provide excellent sources of fiber:
- Legumes (beans, peas etc.)
- Whole grains (check the label to be sure)
- Avocados
- Broccoli
Healthy Fats
Contrary to popular belief, healthy fats are essential for maximizing your living potential. Many popular diets encourage individuals to avoid fats for weight loss but considering how the human brain is comprised of over 60% long chain fatty acids, it is obvious that our bodies need healthy fats to function.
Healthy membranes, healthy hormones and the absorption of fat soluble vitamins are all dependent on the consumption of healthy fats on a daily basis.
- Olive oil
- Nuts
- Wild caught fish
All provide good serving sizes of healthy fats and will make a good addition to any one’s diet who is looking to lose weight and avoid chronic conditions.
S - Supplementation (As Directed by a professional)
Using the right supplementation to correct any nutritional imbalances can help us go from adequate health, to optimal health. Supplements can give individuals a much needed boost considering how research findings prove that approximately 90% of people don’t consume the recommended amount of nutrients from their food alone.
Although there are many factors that contribute to poor nutrient absorption (from digestive issues to deficiencies in the soil), the following supplements can support a strong foundation in good health:
- A daily multivitamin to ensure you are getting an adequate amount of nutrients despite digestion issues
- Omega-3 fatty acids may be essential for brain health but they also support a healthy inflammatory response and improves cardiovascular health as well.
- Vitamin D (also known as the ‘sunshine vitamin’) can be a good supplement in the winter months since individuals tend to get less sunshine during the colder seasons and vitamin D is also important for immune health.
- Magnesium is a very common deficiency seen amongst individuals and using supplementation can support healthy energy production, healthy nervous system regulation, improved sleep quality as well as healthy bone and cell production.
- Probiotics are good supplements to use when suffering from digestion issues or mood disorders because they help balance the gut microbiome by promoting the growth of good bacteria.
If you aren’t sure whether supplements are necessary for your wellness journey, then my Nutritionist Services can help you create your ideal wellness plan personalized according to your goals, needs and preferences. Click here for more information about the nutritionist services.
S - Shift Forward Strategy
If it weren’t for the pain pleasure principle, we would have no problem shifting into healthier habits. But since we have a natural resistance towards leaving our comfort zones, it is important to have a shift forward strategy to resist setbacks and relapses.
Being committed to making the lifestyle changes needed for optimal health requires mental resilience which is difficult to come by if you suffer from chronic stress or anxiety. However, it is possible to build mental resilience using the following guidelines to create your own shift forward strategy:
- Faith – Putting your faith into worldly things will result in disappointment. However, putting your faith in your Creator (also called the Universe or the Power within to create your own reality), can guarantee your prayers will be answered. We are all connected to an energy source that loves and supports us constantly. When we consistently feed that relationship and let it grow, our needs and desires will flow to us with ease.
- Affirmations – Using simple phrases, quotes or scriptures to remind yourself about the benefits of making uncomfortable changes to improve your health, will actually give you the strength to resist going back to old habits.
- Boundaries – It is very difficult to reach your wellness goals and recover from chronic stress and anxiety unless you set boundaries. Creating boundaries helps you prioritize your health and wellness goals so you can feel and look your best at all times. Never going more than 2 days without exercise, making sure you always consume fresh, vibrant and healthy meals 90% of the time and always take work breaks when tasks start to become overwhelming are all good examples of healthy boundaries.
- Self Talk – We all have a little voice in our head that motivates us to keep going, when times get tough. However most chronic stress and anxiety sufferers have self talk that encourages them to give up. Being mindful of how your self talk speaks to you can determine whether it helps you make permanent changes or keeps you from experiencing life long results.
Optimal health is dependent upon a successful shift forward strategy because without one, you will continue to go back and forth between feeling well and battling disease. In other words, every FABSS Foundation needs a FABS shift forward strategy!
Create a Strong Foundation for Optimal Health
When your lifestyle and eating habits are rooted in the foundational principles of optimal health (full night’s rest, staying active, balanced diet, supplements and a successful shift forward strategy), your potential to grow and build upon it increases, which can result in you looking younger, not older, as the years go by.
Learning to shift into healthier habits can be easy for individuals who only want to lose weight and avoid chronic conditions, but can be difficult for those currently struggling with chronic conditions as well as anxiety or depression.
Fortunately, my MLP masterclass can help you maximize your living potential by showing you how to create a firm foundation for optimal health while recovering from anxiety, depression or other chronic health conditions. Either visit the freebies and quizzes section to learn more, or sign up below to have my free MLP masterclass sent to your inbox which will give you all the details on how I aligned my mind, body and spirit while suffering from anxiety and depression to improve my health and heal my life. I hope this helps.
In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
CTNC Mental Health Specialist
Hi! My name is Amber and I’m a Body Goals Builder, Master Life Coach, Certified Health Coach, CTNC Mental Health Specialist, Stress Alchemist & Fear Conqueror
I used to be a people pleasing, work-a-holic who stressed herself out to climb the wellness industry’s corporate ladder but when years of chronic stress and anxiety made me spiral into a deep depression, I realized that none of it mattered if I wasn’t happy with myself, inside and out, and surrounded around people who loved and respected me.
I now help individuals who are stressed out, out of shape and struggling to find balance in their lives learn how to ease their worries, improve their health, create 10x more joy in their lives and manifest the life of their dreams. At the STEW Project, we are maximizing our living potential by Simply Taking an Emphasis on Wellness.
