Optimal Mental Health
Adequate ______ is essential for _____ health.
protein, brain
_____ is vital for mental health because proteins are built from amino acids.
Protein
Candy, blueberries, bananas, Cookies, and kiwi's all have a sweet flavor because they contain _____
Sugar
There is evidence to suggest that since protein contains _________, it is important for neurotransmitter production.
Hint: Protein is digested and broken down into these molecules. Also when these molecules are combined they form Protein
Amino acids
Six Food groups are
Fruits, vegetables, whole grain, Dairy or Dairy alternative, Protein or Protein Alternative, Beans nuts, and seeds
Other important nutrients for mental health are ______. and ______ fatty acids
polyphenols, omega 3
Protein plays an essential role in the production of __________.
neurotransmitters
Protein is also important for mental health because protein-rich diets can reduce
Sugar cravings
Name 2 consequences of over-feeding (binging) the body?
uncomfortably full, sluggish, and feeling tired
Supplements that might be helpful include:
Multivitamin, B-Complex, Vitamin D, Magnesium, Probiotics, Omega-3
Diets higher in _______ can support ______ ______ functioning and mental health.
Protein, optimal brain
Protein play as essential role in production of neurotransmitters for example, the _____ _____ tyrosine is a precursor to dopamine.
amino acid
It has been shown that ____ intake from sweet foods and beverages ______ long-term psychological health and that lower sugar intake may be associated with better psychological health.
sugar, harms
Applying the macronutrient model to Nutrition in Recovery, we could say with confidence that many people in early recovery or middle stage or even later recovery do benefit from a ___________ diet
High Protein
which in some cases means dialing down the carbohydrates and dialing up the protein
There are also important links between artificial sweeteners and gut health. To summarize, most artificial sweeteners reduce bacterial diversity. Over time, this might compromise communication along the gut-brain axis. It’s best to ____ consuming artificial sweeteners
Avoid
______ provides building blocks for other compounds needed by the _____.
Protein, Brain
The amino acid _______ is a precursor to serotonin
Tryptophan
High quality protein from organic animal products, beans, nuts, seeds, and some whole grains can create high levels of ____ that offset cravings for high-glycemic __________.
satiety, Carbohydrates
What percentage of your total body expenditure is used to digest and absorb nutrients?
10-15%
I'm big on avocados and olives. Those are big important sources of fat in the foods that we often recommend for anti-inflammatory purposes. Getting the right kind of ____ in the diet (and at regular intervals) is one way to teach the brain how to stop ____ eating, along with emotional regulation skills, of course!
Fats, stress
Plant foods optimize the environment in the gut for the necessary conversation and utilization of ______ ______.
Amino Acids
In recent years, it has been discovered that the conversion of these amino acids into neurotransmitters is facilitated by ____ _______.
Gut Microbiota
_______ can help stabilize blood ______.
Protein, Sugar
These substances are produced by the body; they act as catalysts to bring about specific biochemical reactions. We need them to break down and use carbohydrates, fats, and proteins.
Enzymes
Alcohol and drug use negatively affect gut bacteria, with reductions in beneficial species and overgrowth of others, which is known as “gut dysbiosis.” Some of these changes stem from increased gut lining permeability, sometimes referred to as “________”
leaky gut