The Essential Nutrients
This clear liquid makes up over half of your body weight, helps flush out toxins, and is the most important nutrient you can consume.
What is water?
When people are actively using drugs or alcohol, they often skip doing this basic daily activity, leading to severe weight loss or malnutrition.
What is eating (or eating regular meals)?
This type of exercise gets your heart pumping and has you breathing heavily, like running, swimming, or doing jumping jacks.
What is aerobic exercise (or cardio)?
Exercise naturally releases these "feel-good" chemicals in the brain that relieve physical pain and boost your mood.
What are endorphins?
This form is needed to communicate, make requests or appointments across the department.
What is an Inmate Interview Request (IIR) or a Kite?
Meats, beans, and eggs are full of this nutrient, which the body uses to repair and rebuild tissues damaged by addiction.
What is protein?
In early recovery, many people intensely crave this sweet substance because it temporarily boosts feel-good brain chemicals, just like drugs did.
What is sugar (or candy/sweets)?
This type of exercise involves moving weight through a range of motion, like doing push-ups, crunches, or lifting dumbbells.
What is isotonic exercise?
Working out regularly is one of the best ways to reduce this heavy emotional burden, which we learned is a major relapse trigger in Session 8.
What is stress (or anxiety/depression)?
This is the amount of keys you need to increase the chance of having a succcessful life.
What are Five Keys?
Found in breads, pasta, and fruits, these are the body’s primary source of energy.
What are carbohydrates (or carbs)?
Drinking too much of this popular morning beverage can increase your heart rate, cause anxiety, and mimic the physical feeling of a drug craving.
What is coffee (or caffeine)?
This type of exercise involves pushing your muscles against something that doesn't move, like doing a "wall sit" or holding a plank.
What is isometric exercise?
Getting plenty of physical activity during the day will greatly improve your ability to do this at night.
What is sleep (or fall asleep/cure insomnia)?
This is sum total of five plus five.
What is ten?
Calcium, iron, and potassium belong to this group of essential nutrients that come from the earth.
What are minerals?
Heavy use of this legal, liquid substance destroys the liver's ability to process and store vitamins properly.
What is alcohol?
Doing these types of slow, lengthening movements before and after a workout helps prevent muscle strain and injury.
What is stretching?
Doing sit-ups and reverse leg lifts strengthens your core and helps prevent pain in this common problem area of the body.
What is the lower back?
This is the acronym of the Nebraska Department of Correctional Services.
What is NDCS?
B-complex and Vitamin C belong to this group of nutrients, which are severely depleted by heavy alcohol and drug use.
What are vitamins?
Your body's nutritional needs go completely back to normal the exact day you stop using substances.
What is False? (Your body requires extra nutrients in early recovery to repair the long-term tissue damage).
To get the best heart and lung benefits, the curriculum suggests you should try to do aerobic exercise for at least this many minutes per session (usually 3 to 4 times a week).
What is 20 to 30 minutes?
Regular aerobic exercise helps build this—meaning you have more energy and don't get tired as quickly during the day.
What is endurance (or stamina)?
This is the opposite of a feline species typically used as a pet in the United States.
What is a dog?