Macronutrients
What are the 3 macronutrients
Carbs, Fat, and Protein
______ come from salmon, sardines, mackerels, and then of course, there's some plant sources like flax seeds, walnuts, and chia seeds.
Omega 3
What was your weekly nutrition goal from last week?
(If new to group, create a goal with groups help)
Please share with group and how it went
(If you don't share then no points)
We're trying to get people to think about healing their ____, which is often damaged from drugs and alcohol (and medications) as well as from stress and trauma and from imbalanced food intake.
Gut
What is the compass to when to eat and how much food to eat.
Hunger and Fullness Cues
What macronutrient helps rebuild tissues
Protein
What are 3 of the 6 food groups
• Fruits (F)
• Vegetables (V)
• Whole Grain (G)
• Dairy or Dairy Alternative (D)
• Protein or Protein Alternative (P)
• Beans, Nuts, and Seeds (bns)
What is one goal you completed recently that's strongly benefited your nutrition in recovery?
If you share you get 200 points
The integrity of the gut lining can easily become compromised. There's probably a ______________ Focusing on repairing gut health is Nutrition in Recovery 101.
loss of beneficial bacteria
What are 3 out of 6 emotions in feelings wheel
Anger, Sadness, Surprise, Joy, Love, and Fear
What macronutrient gives you energy
Carbs
What is 3 out of 6 recommended supplements
• Multivitamin
• B-complex
• Vitamin D
• Magnesium
• Probiotics
• Omega-3
Free 300 Points to the person of your choosing but can't be yourself or someone in second place
Free 300 points, to receive you have to come up with one Nutrition goal you want to work on this week.
Nutrition in Recovery Gut Health Summary 3 of 8 Recommendations
• Daily probiotics
• Fermented foods such as sauerkraut or kimchi
• Fermented dairy products such as full-fat unsweetened yogurt and kefir
• Daily probiotics
• Fermented foods such as sauerkraut or kimchi
• Fermented dairy products such as full-fat unsweetened yogurt and kefir
• Beans daily (which are high in soluble fiber)
• Drinking chia seeds soaked in water daily (2 Tbsp. per 16 oz. water and shake, otherwise eating chia seeds can work but let them expand first)
• Whole grains such as oats, barley, farro, quinoa
• Bone broth
• Full spectrum of colors from fruits and vegetables (which are the best anti inflammatory foods to eat)
What core feeling does insecure come from?
Hint: Not surprise, Not Sadness and Not Love
(there's 3 other emotions to think/pick from)
Fear
This macronutrient supports cell function, helps protect your organs and helps keep your body warm.
Fat (lipids)
What are 5 of 6 Food groups
• Fruits (F)
• Vegetables (V)
• Whole Grain (G)
• Dairy or Dairy Alternative (D)
• Protein or Protein Alternative (P)
• Beans, Nuts, and Seeds (bns)
What is emotional eating?
Eating when not physically hungry
if gut health is imbalanced or there's a “leaky ____” it's going to make it difficult for nutrients to be _____, especially if coming off of alcohol and opiates
gut, absorbed
What core emotion does confused and stunned come from?
Hint: Not Fear, Not Joy, Not Love
Surprise
What do you need in your body to absorb Vitamin A, D, E & K
Dietary Fat
What are the 6 supplements that are recommended
• Multivitamin
• B-complex
• Vitamin D
• Magnesium
• Probiotics
• Omega-3
75% VS 10%
There is evidence to suggest that since protein contains _________, it is important for neurotransmitter production.
amino acids
What are the 6 core emotions
Fear, Anger, Sadness, Surprise, Joy, and Love