Zoe Schilling
PharmD. Candidate 2022
8/11/21
There is much beyond exercise and diet when it comes to living your most nutritious life.
Zoe received her Master Certified Nutrition and Wellness Coaching Certification from Nutrious Life Studio where Keri Glassman, MS, RD, CDN, discusses the eight pillars to incorporate into your daily living. From this knowledge, Zoe has built her six foundations for a healthy life.
Stay Hydrated.
Our bodies are 50-75% water. When you are properly hydrated, your metabolism is at it’s max, you think more clearly, you don’t mistake hunger for thirst, and you feel more energized. The most common reason people are sluggish in the afternoon is due to dehydration. It is a must to get your water in. Water also helps us feel clean, healthy and refreshed. Plus, research has shown that drinking water during meals can help curb weight gain by preventing overeating. Liquids may also help move food through your digestive tract smoothly.
Foundation in Faith:
“But whosoever drinks of the water that I shall give him shall never thirst; but the water that I shall give him shall be in him a well of water springing up into everlasting life.” John 4:14
Adopt a Positive Mindset.
Feel empowered putting the most nutrient rich foods in your body. It’s not, “I can’t eat the chocolate cake.” It’s, “I can eat the blueberries!” When you focus on how good you feel fueling yourself with the best foods you will continue to be motivated to eat these foods. The benefits will follow—I’m talking everything from weight loss to skin health. Eating well is at the core of living a Nutritious Life. When you eat well, you feel good and you want to exercise. When you exercise you feel even better and you sleep better. When you sleep better… You get it! The Foundations for a Healthy Life all connect and support one another to best support you.
Foundation in Faith:
“For I can do all things through Christ who strengthens me.” Philippians 4:13
Get your ZZ’s.
When you are well rested you make better food and lifestyle choices, plus you have more energy for healthy habits like exercising, walking to work or taking time for your favorite activities. When you are not well rested your defenses are down and you are more likely to overeat and make poor food choices. Research shows losing as little as 30 minutes of sleep per day may promote weight gain. Sleep deprivation leads to hunger, grogginess and moodiness, and can affect the brain too. Studies have shown that sleepy people need to exert a lot more brain effort to complete even simple tasks. People with sleep deprivation also have impaired working memory and attention. Lack of sleep causes your levels of cortisol, the hormone associated with stress, to rise. You can improve your sleep by practicing a calm ritual before bed. Try dimming the lights in your bedroom and reduce stimulation by turning off the TV, computer, and yes even your phone!
Foundation in Faith:
“Come to me, all you who are weary and burdened, and I will give you rest.” Matthew 11:28
Be Grateful, Love More.
Good relationships make you happier and healthier all around! Studies demonstrate that you are more likely to adopt lifestyle habits similar to others around you. Therefore, try to surround yourself with positivity and others who will hold you accountable and reach your goals. When you are grateful and appreciative of others, you will find fulfillment and purpose in your life. Maybe join a church group, volunteer at a local food shelter, there are endless ways to get involved. Try adopting an attitude of gratitude. We are all called to serve the Lord.
Foundation in Faith:
“My command is this: Love each other as I have loved you.” John 15:12
“Do everything in love.” Corinthians 16:14
Worry Less.
Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the mid-section. So, even if you don’t eat more due to stress you can still gain weight due to stress. To make matters worse, stress also causes an increase in appetite. We all know what that does! Make time in your day to unwind and reset. Take 8 minutes to sit quietly and practice the 8 count breath or go for a walk outside for a breath of fresh air.
Foundation in Faith:
"Therefore, do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble." Matthew 6:34
Keep Moving.
Aside from burning calories, exercise is important for so many reasons. When you exercise your body releases endorphins, which make you feel good and motivate you to eat well, do your job well and simply be happy. Exercise in general has been linked to longer lifespan, reduced stress, lower risk of disease, stronger bones, and lower BMI. You also build muscles and rev your metabolism, which helps burn calories and helps with weight management. Encourage your clients to vary their routines. Incorporate running, spinning, yoga, Pilates, Tabata or whatever else sounds interesting! Don’t forget, not all exercise happens in a gym. Incorporate regular physical activity into the day, like taking the stairs or walking to work or for errands.
Foundation in Faith:
“She sets about her work vigorously; her arms are strong for her tasks.” Proverbs 31:17
