Nutrition in Recovery

12/28/2022

Hi friends! Dr. David Wiss here ❤️

Spent the whole year building an app called Wise Mind Nutrition and I’m so excited to share it with you. It’s launching in January (free!) and there is a free download “5 Ways You Can Use Nutrition to Improve Your Mental Health” when you join the mailing list.

You will love the content if you believe in the healing power of nutrition and are looking for a new framework 🙌🏼

Wise Mind Nutrition is an app designed for anyone interested in using food to optimize mental health - created by Dr. David Wiss.

09/08/2022

Drum roll please... 🥁 🥁🥁

It is with great pleasure that we present our final day of speakers for the 2022 Kick Sugar Summit. We are excited to wrap up this event with a bang. Let’s do this!

💜 Marion Nestle (Marion Nestle)
💜 Dr. Sarah Myhill (Dr Sarah Myhill)
💜 Dr. Tro Kalayjian (Dr. Tro's Medical Weight Loss & Direct Primary Care)
💜 Wendy Speake (Wendy Speake)
💜 Dr. Eva Clemente and Dr. Raquel Delgado (Resolve FOOD Addiction)
💜 Sharon Laflamme (Sharon Brady Laflamme)
💜 Dr. David Wiss (Nutrition in Recovery)

Last chance to listen to these epic interviews 👇
bit.ly/KickSugarSummit2022

04/25/2022

A major tenet to for and is to prioritize the consumption of found in real foods, rather than refined oils.

Once again: , , , , , and high-quality animal products.

Meanwhile, refined oils are a staple in most and therefore contribute to dietary fat intake. are notorious for using more oil than is necessary and most chain restaurants use oils that are less expensive.
 
Many commercial products use vegetable or industrial seed oils that are considered . Is it time to put public health ahead of private profits?
 
This is one reason why at home is beneficial for mental health. We know that’s why you’re here.

04/24/2022

Were you lied to about the role of dietary fat in health?

Dietary got a bad reputation in the 1980s and 90s when epidemiological studies found associations between fat intake and .

As the , , , and products flooded the marketplace, intake increased.

The result was not a reduction in cardiovascular but rather a worsening of its progression, along with , culture, increasing BMIs, and an explosion of type-2 diabetes.

Authorities were misguided by sketchy scientists about the specific role of dietary fat in many leading chronic diseases.

We’ve since learned that the type of fat certainly matters in the context of one’s overall eating pattern, and particularly for mental wellness.

Are you here for it???

04/22/2022

14 Tips for Hygiene! - https://mailchi.mp/07e9cba2b59c/14-tips-for-sleep-hygiene

04/13/2022

Many popular diets such as and exclude entirely. This has led many people to assume that grains are not health-promoting . Much like strategies that avoid , these exclusions are often just new iterations of the low-carb craze.

In other words, many of the trendy are just repackaged versions of the low-carb diets that have been around for decades. Meanwhile, some people do better on distributions that are lower in , therefore might go a little lower in grains.  

However, many people assume that lower carb is better because it improves their . Remember, optimal and optimal mental health are not always the same goal.

There are people who low-carb for reasons and should probably go higher, for reasons. There comes a time in our lives when sanity must come before vanity.

04/12/2022

Are you dairy hater or a dairy lover???

If you’ve tried to dairy but end up bingeing on or ice cream, it may be wise to include small amounts of dairy to satisfy your for that creamy mouthfeel.

Many people choose to include in small amounts for and , which is a critical component of sustainable eating.

Meanwhile, many people unnecessarily eliminate dairy, who could otherwise benefit from in their , or for .

If you thrive on dairy alternatives and want to stick with those choices, keep up the good work! Remember, it doesn’t have to be all-or-nothing.

Many people use plant-based milks and alternative dairy products but also incorporate dairy from , sheep, or goat.

Even if the sheep or goat dairy is not , it’s generally from raised on a smaller scale and with better agricultural practices.

There’s no reason your fridge cannot contain oat milk, almond milk, sheep feta, string cheese, coconut yogurt, and cow kefir. Remember, our mission here is variety.

04/05/2022

This can be a wise way to include more ; however, should not replace the consumption of whole plants. The in the whole food is an important part of the mental health benefits due to between the and the fibers, which occurs at the level of bacteria.

Consuming fresh vegetable 2-3 times per week is ideal. This can be purchased from a juice bar or made fresh at home. Bottled versions may lack compared to fresh; however cold-pressed bottled juices work well when no juicers are available.

My favorite juice is , , , , , , and extra . You can modify this to fit your preferences. The fat-soluble in the vegetable juice are best absorbed in the presence of fat, so either add a splash of olive oil into the juice or eat it with a handful of Brazil nuts.

04/04/2022

Did you know that you can create salads without leafy greens, using a wide range of crunchy chopped into small pieces?Like a chopped salad. Don’t forget the fresh , the , and oil. Crunched up chips can really make a salad pop!

Are you read to make your own salad dressings? You totally are. You’re totally ready to make your own salad dressing.

Spending the extra money to purchase is worth it when trying to increase your vegetable intake. High-quality that tastes is more likely to be positively reinforcing and lead to habit creation, which is our overarching goal.  

 

04/03/2022

Fermented Vegetables!

We’ve emphasized the importance of vegetables for optimizing health. These are safe to consume daily unless there are contraindications, such as a low-histamine . There are also generally high in , so be here.

Purchase fermented vegetables, meaning those that have not been pasteurized. kills the beneficial .

is the most common fermented vegetable, but several others are now on the marketplace. Remember, is not the same process as fermentation- aim for fermented whenever possible but feel free to enjoy vegetables too!

Add fermented into or put a small side on your bowl or your . Fuse it into a to make it less pungent if that’s helpful.

These also work great with .

04/02/2022

One of the most unfortunate consequences of the low-carb craze is the exclusion of fruits. found in fruit is not the same as added refined sugars because it exists in a matrix of fibers, , and compounds. Demonizing fruit is not the way forward, be sure of that.  
Recent evidence suggests that found in fruit and other plant foods have anti-inflammatory properties that can improve mental health symptoms. It is wise to consume fruits from all color categories to access the wide range of polyphenols that occur in .

Throughout years of clinical practice, we’ve noticed many people opting out of fruit and instead using artificial sweeteners as a primary source of . This practice can lead to carb-craving, , and distress.

Don’t fall into this trap! Fruit can and should be your friend. It’s the perfect amount of that Mother Nature designed for us.

Individuals who restrict fruit for long periods of time may even experience loss-of-control around certain sweet fruits. Individuals who restrict grains or starches might end up overdoing fruit. Do you see how important it is to find and sustain ?

04/01/2022

If you’re drinking water every day, you’re doing one of the best things you can do for your gut. Chia seeds are an excellent source of soluble fiber, which colonic feed on.

The next step is to eat on most days of the week. This includes , black beans, , or any other bean you enjoy. If beans are rough, start with .

Canned or boxed can work fine, especially if you rinse them of any added salt. If you’re not getting your beans, , and several times per day, now is the time to ramp up those efforts. Within the next week, we’ll be focusing on ways to include more of these gut-healing foods.
 
Other known gut health strategies to include daily:

1)    Fermented vegetables such as or . Use as a small part of your plate or bowl.

2)    Fermented dairy products such as or . If there are any dairy products to eat, these are the ones! There are also plenty of non-dairy versions of these now! Full-fat and unsweetened is the best route.

3)    Bone broth, which contains protein and , and includes the amino acid , all of which are beneficial to the barrier. Plant-based eaters can find glutamine supplements not from animal sources.