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Wednesday, December 7, 2016

Step Four: Nourish

When you eat, you put food in your mouth, chew and swallow-outside of personal tastes, rarely are you concerned or even aware of the quality of the food you eat. 

When you nourish, it is very different from eat. It mean you supply what is necessary for life, health, strength and growth. Step 4 requires you put more thought to make educated choices about what to put into your body to have optimal health. 

In Step 4, you want to ensure your body:

  1. Is provided with high quality foods.
  2. Received adequate amounts of sleep, rest and relaxation.
High Quality Food

Today's diet have more fats, more sugars, more carbohydrates and fewer nutritionally rich food than ever before. Missing are the essential vitamins, minerals, phytonutrients and phytochemical critical to improving and maintaining your health. 

The best way to improve nourishment to your body is to eat a diet rich in fruits and vegetables.  There is only a slight problem: Are you aware the fruits and vegetable you are eating is MUCH LESS nutrition than 30 years ago? 

This Scientific American articles discuss the root cause behind less nutrients in today's fruits and vegetables. 

The best way to ensure we eat high quality food can be achieved by adding a daily nutritional supplement to your diet so you greatly improve the amount of nutrients to your body.

Nourishment through sleep

Sufficient sleep is an essential aspect of health promotion and chronic disease prevention. 

What happen when you have insufficient sleep? Insufficient sleep is associated with many chronic disease and conditions such as Diabetes, CVD (Cardiovascular disease), obesity and depression. 

The National Sleep Foundation has noted the need for sleep changes as we age and below is the sleep guidelines for selected age groups (including naps):

  • 0-2 months old: 10.5-18 hours. 
  • 2-12 months old: 14-15 hours. 
  • 12-18 months old: 13-15 hours.
  • 18 months - 3 years old: 12-14 hours
  • 3-5 years old: 11-13 hours.
  • 5-12 years old: 9-11 hours.
  • Teenagers: 8.5-9.5 hours
  • Adults: 7-9 hours. 
Nourishment through Rest and Relaxation

Relexation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear on your mind and body from the challenges of daily life. 

We all have stress sometimes. Different people perceive different things as stress. Whether your stress is spiralling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy, often free or low cost.

Coming up tomorrow: Step 5!!! 

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