By- Rachel Mathews
"Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows." - James 1:17

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Rachel Mathews



When I used to hear the word nourish the only thing that

used to pop in my head was FOOD. But I was wrong. It's

not always food.

Let's have a look at how we can fill ourselves, to grow.

1) I CAN- " Yes I can do it." Have faith in yourself. You

are no less than anyone. Do not settle for less because

you are worth much more and better. You are the first

person who can start building that castle. No one is you

and this is the best part. Trust yourself. Fill yourself with

positivity (it is always easier said than done). But give

yourself a chance, and let yourself free.

2) OUR FOLKS- People around us matter a lot. Humans

are dependent on each other. Have good company of

friends, neighbors and your loved ones. They play a vital

role in building us up. Take help from the most reliable

person in your heart. Nourishment of your inner self is very

important, it brings out the best version of ‘YOU’.

3) GRATITUDE - If you are religious be thankful to God for

everything and every single second of your life. Gratitude

is a soft melting emotion one can feel. It enhances our

mood and fills us with joy which helps us to grow.

Appreciating, acknowledging and thanking a person might

be difficult for some people. If you are one of those there

are many other ways to show you are thankful, like: writing

them a note, giving flowers, sending cards or simply

cooking for them. Remember,

“Action Speaks Louder

Than Words.”

4) POSITIVITY - Keep good vibes only. It fills you with

charm which helps us to do things in a better way. It

makes you feel more alive. Being around children

automatically makes us feel alive. Be more focused on

solutions and not your problems. A lot of people feel

positive when they are in the beautiful arms of nature. So

get ready and put on your Positive Cloak. The world is

waiting for your positive presence.

5) BODY, MIND AND SOUL- Your body, mind and soul

are interconnected. They rely on each other to survive the

battle of ultimate power. Meditation, yoga and exercise

helps a lot to keep up the balance. Sometimes being

social or may be just wandering makes you feel very light.

Keep your body, mind and soul toxins free.

Eat good. Think good. Be good.

It enhances your quality.

Proverbs 4:23 -

“Above all else, guard your heart, for it is the

wellspring of life”

6) FOOD - Just because food is not the only thing that counts, does not mean it is not included. Food is a vital source to Flourish both inside out. It helps us to grow both physically and mentally.  Take your complete balanced diet, which includes: carbohydrates(the sugars, starches and fibers found in fruits, grains, vegetables and milk products) , proteins(Proteins are macromolecules formed by amino acids), fats(Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water), vitamins(any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body) and minerals(As a group, minerals are one of the four groups of essential nutrients, the others of which are vitamins, essential fatty acids, and essential amino acids). Drink 8-10 glasses of water daily. Include roughage(roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes)in your diet. 


Carbohydrates- Dairy- Milk, yogurt, and ice cream.

Fruit.-Whole fruit and fruit juice.

Grains- Bread, rice, crackers, and cereal.

Legumes- Beans and other plant-based proteins.

Starchy Vegetables- Potatoes and corn.


Proteins- Mostly protein- Meat, poultry, fish, eggs, tofu.

Some protein- Legumes, nuts, nut butters, seeds, seed butters, milk, cheese, cottage cheese, soy beverages, yogurt.

Little protein- Whole grain breads, rice, pasta, quinoa, barley


Fats- avocados, olive oil, nuts, seeds, and fatty fish


Vitamins- Calcium-Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines

Potassium-Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens

Fiber-Legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables

Magnesium-Spinach, black beans, peas, and almonds

Vitamin A-Eggs, milk, carrots, sweet potatoes, and cantaloupe

Vitamin C-Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers

Vitamin E-Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens



Minerals- meat, cereals, fish, milk and dairy foods, fruit and vegetables, nuts.


Roughage- Chia seeds, Lentils, Black beans, Lima beans, Chickpeas, Wheat bran, Kidney beans, Flax seeds, Avocado, Oats, Raspberries, Quinoa, Almonds, Green beans are some of the best sources of roughage.

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