This is a wonderful book on nutrition, as well as on health and happiness. Ms. Whitley provides many valuable gems for the betterment of one's life -William Tullis, MD, President of Neuropsychiatric Associates of Austin; Distinguished Fellow of the American Psychiatric Association "This book is an excellent guide to health and discusses both the types of food that are ideal to include in a healthy diet and which ones we would best avoid. Ms. Whitley has provided us with a usable and readable resource for nutrition, health and fitness in general" -Jane Derebery, MD, FACOEM; Diplomat, American Board of Preventive Medicine "Beth Whitley has written a rich and concise book imparting wisdom distilled from a wide range of deep thinkers but also from her own experience and faithful practice. As an addiction medicine specialist, I know that living a balanced life is very important and includes feeding the mind, body, and soul, as so well outlined in this valuable book" -William M. Loving, MD; Board Certified in Psychiatry and Addiction Medicine "Beth Whitley has done a great job of simplifying a very complex subject. Health and wellness are ongoing strategies that require a person's individual participation. This book gives you a simple, comprehensive outline of how to get started creating a more functional body, mind, and spirit. -Vincent Bellonzi, DC; CCN; CSCS; ACSM H/FI "Essential Nourishment is essential reading for anyone interested in improving their health and wellness. Beth Whitley provides practical steps and clear principles to facilitate greater well-being for body, mind, and spirit" -Keith Hergenhahn, LCSW Essential Nourishment A Basic Guide to Optimal Health and Wellness By Beth McCall Whitley Balboa Press Copyright © 2011 Beth McCall Whitley All right reserved. ISBN: 978-1-4525-4037-5 Contents Introduction................................xvHealth and Wellness.........................1Nutrition...................................7Food........................................8Nutritional Supplements.....................49Exercise....................................55Happiness...................................61Parting Thoughts............................103About the Author............................105 Chapter One Health and Wellness "Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship." — Buddha Health and wellness are not just the absence of disease. It's about living life to the fullest, being engaged in the present moment, being an aware participant, living in balance, and being happy. It is creating your life on purpose. Each and every day, we either move toward health or away from it, based on our choices. No one stands still. We owe it to ourselves and the people who love and depend on us to be the best we can be. When we nourish our bodies, minds, and spirits, we have so much more to give others. Read the previous sentence again. It took me a very long time to come to this realization. It is not selfish to nourish ourselves; it is essential . Please understand the difference between feeding and nourishing. Nourishment implies health. There are plenty of people who are overfed and undernourished. Most people are feeding their minds and bodies with junk on a daily basis and not feeding their souls at all. To nourish is to promote health and strengthen our bodies, minds, and spirits. Without our health, what else is there? It is our single most important asset. What do we need not only to survive but to grow and thrive? Our bodies need nourishment from food that is good for us and exercise to keep us strong; our minds need nourishment from positive messages and thinking good thoughts; our souls need nourishment from finding happiness through discovering and fulfilling our purpose and connecting with others. We must provide this essential nourishment to ourselves. Think of a plant or a pet or any living thing. What would happen if you ignored or abused it and did not provide the appropriate environment or necessary nutrients? It would die prematurely, without reaching its highest potential. Wherever you put your attention is what will grow and thrive. We have a large amount of control over our health. It is not entirely dependent on heredity, as many people believe. Epigenetics, the study of how DNA is expressed, shows us that our cells are largely influenced by the presence or absence of important nutrients in our diet, in addition to exposure to environmental toxins, chemicals, and other pathogens. Our bodies may contain genes that are predisposed to a certain disease; however, based on our choices, they can stay silent or be activated. For example, just because everyone in my family was diagnosed with type-II diabetes at a certain age does not mean that I will be also. I can make different lifestyle choices and prevent it. Equally important are our beliefs. If we believe that we are destined to get a cert