The Wise Mind Nutrition Full Program

What are Some of the Topics Covered in the Wise Mind Nutrition Full Program?

Module 11: Food Philosophy

• This lesson emphasizes the importance of having an open mind before doing this nutrition work. We encourage you to set aside your old ideas and have a brand new experience with us. 

Module 12: When to Eat 

• This lesson discusses different meal timing strategies and encourages you to get into a rhythm if you’re not already in one.

Module 13: Sleep Hygiene

• This lesson emphasizes sleep as one of the pillars of health. Sleep and eating behaviors are closely connected, so we build a solid foundation by examining 14 strategies to improve your sleep hygiene. 

Module 14: Beverage Strategy

• This lesson discusses beverage intake, an often-overlooked component of nutrition that deserves your full attention. Learn creative ways to improve your hydration. 

Module 15: Food Group System

• This lesson breaks down the Wise Mind Nutrition food group system. You might already be familiar with our system if you’re using the food log, but there is always room to learn more. Let’s take a deeper dive and start setting some intentions. 

Module 16: What to Eat

• This lesson offers some ideas for what to eat. The goal is to combine multiple food groups at all meals and snacks. Try to get three or more food groups whenever you eat.

Module 17: Macronutrients: Pros and Cons

• This lesson merges the macronutrient model with the Wise Mind Nutrition system and encourages you to use our simple and sustainable approach to begin eating food for mood and brain health. 

Module 18: Nutrition for Mental Health

• This lesson recaps the work you’ve done so far in the context of mental health. At this point, you’ve made a good beginning, and there’s so much more goodness coming your way!

Module 19: Movement for Mental Health

• This lesson introduces a framework for movement and physical activity. This is one of the pillars of health and, therefore, should be integrated with purpose and intention. Finding balance with movement can contribute to a feeling of trust in your body’s natural cues.

Module 20: Visual Portion Guide

• This lesson offers a visual portion guide to help you utilize the food group system to achieve balance. Try our recipes and then start “freestyling” in the kitchen. Remember, everything we do here is an estimate because we know that nutrition is not an exact science, and it works against mental health to treat it like it is one.

Module 21: Mindful and Soulful Eating

• This lesson is about considering “how” you are as an eater. That is, how to improve how you connect to food daily with 14 strategies for immediate implementation. Today we start to go a little deeper. 

Module 22: Hunger Fullness Scale

• This lesson breaks down the hunger/fullness scale. You might already be familiar with this tool if you’re logging your food, but there’s always room to learn more and strengthen the communication between your gut and brain.

Module 23: Anti-Inflammatory Eating

• This lesson introduces the concept of anti-inflammatory eating. This is one of the key components of food for mood and brain health. You’ll be asked to include some known anti-inflammatory foods that you’re currently not consuming. 

Module 24: Gut Health and Bacterial Diversity

• This lesson expands on the topic of gut health, which is the most established bridge between nutrition and mental health. Are you ready for more diversity?

Module 25: Fruit Strategy

• This lesson expands on fruit and helps you build a sound strategy here with recipes and examples. 

Module 26: Vegetable Strategy

• This lesson expands on vegetables and helps you build a sound strategy here with recipes and examples. 

Module 27: Grain Strategy

• This lesson expands on grains and helps you build a sound strategy here with recipes and examples.

Module 28: Dairy (or Dairy Alternative) Strategy

• This lesson expands on dairy and helps you build a sound strategy here with recipes and examples.

Module 29: Protein (or Protein Alternative) Strategy

• This lesson expands on protein and helps you build a sound strategy here with recipes and examples.

Module 30: Beans Nuts Seeds Strategy

• This lesson expands on beans, nuts, and seeds, and helps you build a sound strategy here with recipes and examples.

Module 31: Dietary Fat

• This lesson recaps everything we’ve discussed related to dietary fat. This is such an important part of eating food for mood and brain health.

Module 32: Dietary Fiber

• This lesson recaps everything we’ve discussed related to dietary fiber. Getting enough fiber might be the best thing you can do for gut health, which we now know has implications for your brain. 

Module 33: Grocery Shopping and Cooking

• This lesson proposes that it’s difficult to move toward mastery of nutrition unless you’re comfortable at the grocery store and in the kitchen. Are you aiming for mastery? Making progress is the only thing that truly counts. 

Module 34: Juicing: Pros and Cons

• This lesson discusses the pros and cons of juicing, emphasizing the pros. Juicing can be beneficial for gut health and brain health and, therefore, may be your next indicated action. 

Module 35: Contemplative Practices

• This lesson introduces several contemplative practices that can improve the mind-body connection and invite deep healing into your life. 

Module 36: Mediterranean-Style Eating

• This lesson discusses the Mediterranean Lifestyle as a way of eating, which is an evidence-based approach to improving mental health.

Module 37: Sustainable Eating

• This lesson introduces concepts that make everything you’ve done in this program sustainable over time, remembering that the work you’ve done is just the beginning.

Module 38: Sustainable Well-Being

• This lesson explores well-being beyond the physical and mental dimensions of wellness. There is so much wellness out there that can be accessed and today is about identifying any low-hanging fruit that is ripe for change.

Module 39: Body Image

• This lesson focuses on body image. Let’s go deep here and be a part of the collective healing that is happening across the globe. 

Module 40: Rules vs. Principles

• This lesson summarizes key principles of the program and helps you discern between rules and guiding principles.