Hormone & Chemicals
Consumption of too much ______ can result in insomnia, dehydration, irritability, restlessness, fast heart rate, and stomach upset.
Caffeine
DAILY DOUBLE: Name 1 caffeinated item you consume.
It is recommended that a high protein diet is good for mental health in recovery, along with Mindful and Soulful Eating practices. What are mindful and soulful eating practices?
They teach how to tune in to your hunger and fullness cues.
Name the 3 macronutrients that provide energy.
Carb, protein, fat
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
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
Consuming carbohydrates can increase the release of this feel-good neurotransmitter.
Serotonin
Deficiency of what vitamin is known to increase risk of depression and is related to seasonal affective disorder?
vitamin D
What macronutrient is the body’s main and preferred source of fuel/energy?
Name 2 consequences of over-feeding (binging) the body?
uncomfortably full, sluggish, and feeling tired
This is the newest way of viewing nutrition. It's not about calories. It's not about macronutrients. It's about how food affects our gut, which in turn affects our brain, which in turn affects our behavior, and the way we interact with people. _________ Diet is the best diet for depression.
The Mediterranean diet
This hormone helps regulate circadian rhythm (your sleep/week cycle).
Melatonin
What vitamin protects neurotransmitters from damage from free radicals?
Vitamin E
The following foods are contain what macronutrient: meat, poultry, fish, eggs, dairy foods, nuts, and legumes.
Protein
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 Diet
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, including stevia and ____ fruit.
Name the two hormones responsible for regulating hunger and fullness signals.
Leptin and Ghrelin
DOUBLE OR NOTHING: Which hormone is responsible for hunger cues?
What mineral aids in the synthesis of dopamine and serotonin, as well as aids in preventing fatigue via oxygenating the body?
Iron
The following foods contain what macronutrient:
Vegetables, fruits, whole grains, and milk
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
Salty foods promote the release of this hormone, also known as the “cuddle chemical,” a hormone that is also spiked by physical affection.
Oxytocin - so foods like chips and pretzels can give us a similar warm and cozy feeling
What nutrient is essential (our body cannot produce it), is needed for adequate brain health, and is found in salmon, sardines, mackerels, herring, flax seeds, chia seeds and walnuts?
Omega 3 fatty acid
The following foods contain what macronutrient:
Butter, chicken skin, Ice Cream, Avocado, Nut Butters, and dressings
Fat
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
The integrity of the gut lining can easily become compromised. There's probably a loss of ______. Focusing on repairing gut health is Nutrition in Recovery 101. This is what we're doing first and foremost, especially because if gut health is imbalanced or there's a “_____ gut” it's going to make it difficult for nutrients to be absorbed, especially if coming off of alcohol and opiates
loss of beneficial bacteria, leaky guy