PRIMARY FOOD Nutrition is a secondary source of energy. Primary foods, or nonfood sources of nourishment, are what really fuel us. As children, we all lived on primary food. Lovers thrive on the pure bliss and peace they are experiencing, while passionate entrepreneurs are fueled by their work. The excitement and rapture of daily life can feed us more completely than any food.
Can you remember being deeply in love? Everything is light and warm, colors are vivid, and life is full of joy. You’re high off your lover’s presence, sustained and exhilarated by the blissful connection. You float on air, and food becomes secondary.
Imagine children playing outside with friends. At dinnertime their mother calls to them, “Time to come in and eat!” “No mommy, I’m not hungry yet,” they respond. At the table, the mother dutifully ensures that the children leave no morsel behind. The children reluctantly force down the minimum requirement, eager to get back outside and play.
Think back to a time when you were involved in an exciting work project. You believed in what you were doing whole-heartedly and felt confident and stimulated. Time stopped, and the outside world was muted – food was an afterthought.
At the end of the day they return, exhausted and satisfied. They quickly fall asleep without thinking about food at all.
Now recall a time you were depressed or experiencing low self-esteem – you were starving for primary food. No matter how much you ate, you never felt satisfied. The need for love, power, or mere acknowledgement drove the desire for excess food.
PRIMARY FOOD GOES BEYOND THE PLATE, NURTURING US ON A DEEPER LEVEL. The four main primary foods are:
CAREER
RELATIONSHIPS
The more primary food we give ourselves, the less we depend on secondary food. On the contrary, the more we fill ourselves with secondary food, the less space we leave for primary food – our true source of nourishment. Many religions and cultures practice fasting to reduce secondary food, opening channels to receive a greater amount of primary food.
PHYSICAL ACTIVITY
SPIRITUALITY
Take some quality time to explore your personal balance between primary food and secondary food – which area could use some attention?
© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
EATING HABITS Health is more than just eating well. The way you prepare food and how it gets into your body counts, too! Below you will find several lifestyle suggestions on improving eating habits. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think of other eating habits that could make a difference in your life, and create a plan to implement them!
Goals
Action Steps
My Progress
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Avoid microwaves
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Use gas to cook 3 ......................................................................................................
Use spring water or a good quality water filter Avoid water with chlorine or fluoride
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Chew your food well 30 seconds per mouthful
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What other healthy eating habits do you want to work on?
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© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
RELATIONSHIPS Non-food sources can help nourish healthy bodies. Meaningful relationships help develop deeper connections with your loved ones. Honest and open relationships feed your soul and help make food a secondary source of energy. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think about other ways you can improve the relationships in your life and create a plan to implement them!
Goals
Action Steps
My Progress
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View everything and everyone you meet with gratitude
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Do your best to be on good terms with people
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Communicate with your loved ones regularly
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How else can you improve the relationships in your life?
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© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
HYGIENE Practicing good personal hygiene helps keep you healthy. Taking time to care for yourself will not only make you feel great, but it also helps prevent illness and increases your natural energy. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think about other ways you can stay on track with hygiene and create a plan to implement them!
Goals
Action Steps
My Progress
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Increase circulation by doing a hot towel scrub
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Avoid wearing synthetic clothing
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Wear natural fibers 3 ......................................................................................................
Use natural toothpaste and cosmetics Avoid chemically perfumed cosmetics
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How else can you stay on track with your personal hygiene?
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© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
ATTITUDE Having a positive attitude fosters a healthy living environment. A positive attitude helps you lead a goal-oriented life. It will naturally attract more positive energy from the world around you. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think about other ways you can practice having a positive attitude and create a plan to implement them!
Goals Give generously of yourself and your resources Live each day happily
Action Steps 1 .......................................................................................................
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Focus on solutions, not problems
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Hum or sing a happy song, daily
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Foster a sense of humor
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Offer thanks before and after meals
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Create a positive attitude and wonderful environment around you
My Progress
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How else can you show a positive attitude?
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© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
MEDITATION AND EXERCISE Recharging your mind and body through meditation and exercise are important factors of overall health. Daily exercise helps improve heart function and decreases your risk of disease. Quieting the mind through meditation cultivates a greater appreciation of life. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think about other ways you can recharge your mind and body and create a plan to implement them!
Goals
Action Steps
My Progress
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Treat yourself to regular daily quiet time
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Study, pray, meditate 3 ......................................................................................................
Include exercise as part of your daily life
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Try yoga, Pilates, running, dancing, swimming, etc.
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How else can you recharge your mind and body?
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© Institute for Integrative Nutrition | Used with permission
Lifestyle Suggestions
HOME PRACTICES Maintaining a healthy home environment is important for your overall well-being. Keeping your home in order promotes productivity. Increased self-regulation in your home extends to other areas of your life like goals and finances. Read over the goals and create small actions steps that will help you carry out your goal. Include comments about your progress. Think about other ways you can stay on track with your home environment and create a plan to implement them!
Goals Keep your home in good order Your home should be a reflection of you
Freshen the air by including green plants in your home
Action Steps 1 .......................................................................................................
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Open a window daily to help circulate fresh air
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Watch television sparingly
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Create space where loved ones can gather for meals and spend quality time together
My Progress
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How else can you improve your home practices?
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© Institute for Integrative Nutrition | Used with permission
Top 10 Tips to
SLOW DOWN It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today’s fast-paced world. These exercises are meant to help you slow down, enjoy life, and focus on the most important parts of your day.
1. Take the time to prioritize daily objectives. By focusing on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
2. Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email, and web surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas. Try to use half your designated Internet time to explore new hobbies, exercise, or meditate.
6. Make time for yourself. When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe. 7. Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
3. Enjoy nature.
8. Take the scenic route. Next time you’re driving a somewhat long distance – take the scenic route. Driving through open fields, mountains, or viewing a city skyline can be very relaxing.
4. Eat slower.
9. Sit for a moment with your eyes closed when you start your computer. Even just a few moments of
When time permits – take a five to 10 minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature. A lot of us tend to speed through meals – missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies.
5. Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events and exchange stories – but how often do we catch up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your day’s tasks.
10. Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.
© Institute for Integrative Nutrition | Used with permission
What Would You Do If You
WEREN’T AFRAID? Despite having good intentions, many people live their lives on autopilot, not fully experiencing themselves in the world around them. And while activities such as yoga, exercise, and meditation may help, many find it difficult to remain focused on what’s possible when confronted with the challenges and demands of our fast-paced and ever-evolving society. Take a moment to picture yourself in a tranquil atmosphere, separated from all the distractions you regularly encounter. Then, ask yourself: What would I do if I wasn’t afraid? Use the following steps to help identify and cultivate the dreams and desires that exist for you at the core of your being.
1. Identify Your Obstacles Are there any obstacles in your life that you know you need to confront but have been avoiding (i.e., speaking up to a boss, ending or mending a romantic relationship, losing weight)? Sometimes fear can debilitate us to the point that we get stuck in denial and make excuses around important issues.
2. Give Fear a Shape Ask yourself what you are most afraid of. What factors contribute to your fear, what triggers it, and what gives it power over you? Also consider the ways in which your fears have been getting in the way of your happiness and success.
3. Visualize Your Dream Life If not for other people’s judgments and expectations, what would you be doing with your life that you feel inhibited from doing now? Make a list of as many things as you can think of, big or small, that you would do if you weren’t afraid.
4. Break it Down Once you become consciously aware of your authentic self, you can begin to confront the areas of your life that are not in alignment with your truth. From there, consider creating a few small, reasonable goals for yourself each week to get yourself moving in the direction you want to go.
5. Celebrate Your Milestones! Each time you successfully overcome a meaningful obstacle, take the time to share your accomplishment with others. Plan a small party or social outing – whatever feels appropriate. It is important to celebrate your feats with people you love. This will help to strengthen your support network and inspire you for future endeavors.
Remember, transitions can be challenging, but this is your life! Remain committed to the process of self-discovery and be open to exploring your passions in healthy, honest ways. Once you begin to see fear as an opportunity rather than a hindrance, you will create fewer limitations for yourself, and the Universe will guide and support you along the way!
© Institute for Integrative Nutrition | Used with permission
