Welcome to our 21 day FOUNDATION Challenge

Fasting and meditation can help to improve cognition, increase focus, foster spiritual awareness, produce a feeling of inner calm, and create balance in life.

FASTING DURATION

•  Fasting should begin at night and end within 30 minutes after awaking in the morning

•  Men Should Fast 10 to 12 hrs. daily

 •  Women Should Fast 12 to 14 hrs. daily

PRO TIP:  30-30-30 Rule

The goal is to eat 30 grams of protein within 30 min out of bed, followed by (or proceeding) 30 min of steady cardiovascular exercise.

Guided meditation options: Listen to at least one daily for 21 days!

 •  Grounding Exercise for Racing Minds:  Calming Medication

     https://www.youtube.com/watch?v=LgRd1Mzhb_Q - 3 Minutes

 •  Meditation for feeling overwhelmed  

     https://youtu.be/HrZT-KxWc-U 

 •   Anxiety Relief Rain Sounds - 5 Minut     https://open.spotify.com/track/2eDMwRcUe83A6WYEYTWLrO?si=40e0247ddca74e4d

  •   Guided Meditation - Taking a 

    https://open.spotify.com/track/46biZBPkwqTzB70Pabb9ks?si=4e849a0616d24ed3

Hydration Defined

Hydration  is the replacement of body fluids lost throughout the day. Getting enough water every day is important for your health. Hydrating your body on a cellular level can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.

Perfect Hydration 

Drink 2/3 of your body weight in water daily Example – 100lb person should drink a MINIMUM 68oz of water per day. 

Ways to stay hydrated

• Drink one liter of water after brushing teeth in the morning.

• Carry a water bottle with you and drink throughout the day.

• Perk up plain water or seltzer water with citrus fruit and fresh mint leaves.

• Drink water when eating out. You’ll save money and reduce calories.

• Drink water 8-16oz of water before bed

• Add Celtic salt instead of table salt to food choices

· (https://www.greenmatters.com/health-and-wellness/celtic-salt-benefits) 

Regular walking can have many health benefits. It may lower your risk of high blood pressure, heart disease, and diabetes. It can strengthen your bones and muscles. It may help you maintain a healthy weight.

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walk or do some form of physical activity for 20-30 minutes daily.

Step  Count Recommendations

Beginner – 6,000 steps a day and work on increasing each week until you reach 10,000

Intermediate – 10,000 steps a day

Advanced –1 3,000+ steps a day

Tips to improve your daily step count

 • Take the stairs

 • Park farther away from the store

 • Walk with a neighbor or friend

 • Walk your dog 

You need good-quality, uninterrupted sleep for 7-8 hours each night.

Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

 • Stick to a sleep schedule. Go to bed and wake up at the same time every day.

 • Create a good sleeping environment. Keep the temperature cool. Make it dark and silent.

 •  Avoid nicotine and caffeine before bed. 

 • Don’t take long naps after mid-afternoon. 

 • Avoid alcohol and large meals before bedtime. 

 • Limit electronics 1 hours before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.

 • Get some exercise every day, but not close to bedtime.

 What are the nutrients?

The foods we eat contain nutrients. Nutrients are substances required by the body to perform its’ basic functions. Nutrients must be obtained from our diet since the human body cannot make them

.

You are what you eat—sound familiar? 

Undoubtedly, your health is linked to your food. Many factors play a role in maintaining good health and reducing the risk of developing certain conditions, but nutrition is one of the most important ones.

Nutrients provide energy, contribute to body structure, and/or regulate chemical processes in the body. These basic functions allow us to detect and respond to environmental surroundings, move, excrete waste, breathe, grow, and reproduce. 

There are six classes of nutrients required for the body to function and maintain overall health. These are carbohydrates lipids, proteins, water, vitamins, and minerals.

The main purpose of vitamins is to fill nutritional gaps, and provides a vast array of healthful nutrients and chemicals naturally found in food. Vitamins can play an important role when nutritional requirements are not met through diet alone. Specifically in the area of fighting oxidative stress and the battler against free radicals.  For a elementary explainatio the harmful impact that free radicals have on your body watch this 2 minute video. 

https://youtu.be/etr1Pwd-4-U?si=2QOZXRFZPIFsgjdh