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  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{ComponentPresetsConsumer as o,Link as i}from\"framer\";import{motion as n}from\"framer-motion\";import*as a from\"react\";import{Youtube as r}from\"https://framerusercontent.com/modules/NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js\";export const richText=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/_gAJyEtDi0Q\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Can Humans Be Addicted to Food? - Understanding Food Addiction\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the concept of food addiction and its complexities. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The distinction between natural foods and ultra-processed foods in addiction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The role of trauma and environmental factors in food addiction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Parallels between food addiction and other substance dependencies\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Ultra-processed foods are more likely to trigger addictive-like behaviors than natural foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Food addiction prevalence is estimated at 20% worldwide, and higher in clinical populations\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Early life trauma and stress can increase susceptibility to food addiction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Food addiction should be considered in both individual and public health contexts\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Acknowledges the existence of food addiction, particularly with ultra-processed foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the need for personalized approaches to food addiction treatment\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes a balanced, sustainable diet rather than extreme restrictions\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for public health policies to address food addiction at a societal level\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by highlighting the Wise Mind Nutrition program as a resource for those seeking help with food addiction. It offers a gentle, sustainable approach that includes mindful eating and body image work, either as a standalone treatment or in conjunction with professional support.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for a detailed exploration of food addiction, its relationship to eating disorders, and potential treatment approaches]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Addiction in block letters\",className:\"framer-image\",height:\"1816\",src:\"https://framerusercontent.com/images/6pl0dCQ8kVnFgRSySOz7FVDVE0.jpg?scale-down-to=1024\",style:{aspectRatio:\"5456 / 3632\"},width:\"2728\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"p\",{children:[\"The clip above was recorded as part of the Positive Approaches to Health Podcast (\",/*#__PURE__*/e(i,{href:\"https://podcasts.apple.com/us/podcast/road-trip-destination-los-angeles-ca-wise-mind-nutrition/id1451459503?i=1000568991465\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"The PathPod\"})}),\") and was part of an important conversation on food addiction that aimed to answer the following questions:\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Can we be addicted to food?\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"What does that look like?\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Is there help for food addiction?\"})})]}),/*#__PURE__*/t(\"p\",{children:[\"I've spent a lot of time exploring the literature contributing to the topic of food addiction and mostly trying to put it in the context of eating disorders, which will consider the roles of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"dietary restraint\"})}),\", \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/what-is-diet-culture\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"diet culture\"})}),\", \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/weight-stigma-eating-disorder\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"weight stigma\"})}),\", weight bias, and then putting it all into a social context.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"One could look at food addiction as a neurobiological process where reward pathways are overactivated in the brain and we're seeing a clear, consistent body of evidence to support that, especially with respect to \",/*#__PURE__*/e(i,{href:\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234835/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"addiction to sugar\"})}),\". But it needs to be put in a social context by considering what neighborhoods people live in, the family that people live with, access to resources, etc.\"]}),/*#__PURE__*/t(\"p\",{children:[\"So I think one of the discernments that needs to be made in the food addiction conversation is that there is an important need to discern between food and ultra-processed food. This looks at the relationship between \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"dopamine and food\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"I think one of the arguments against food addiction is that food in its natural state (e.g., almond, plum) doesn't seem to lead to addictive processes. But it's very clear that highly palatable, \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"ultra-processed foods\"})}),\" with added ingredients are sufficient to produce neurochemical changes that \u201Chijack the brain\u201D in susceptible individuals.\"]}),/*#__PURE__*/t(\"p\",{children:[\"This is where the conversation around trauma comes back in. If someone had a lot of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/early-life-adversity-and-long-term-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"early life adversity\"})}),\" and they were exposed to \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/trauma-and-addictions\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"trauma that changed their biology\"})}),\" and made them more susceptible to reward-based processes, that person might be more susceptible to addiction-like eating. This may be one reason why there are growing numbers of people with \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/how-to-reboot-health-and-mindset-after-binge\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"binge eating disorders\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"One of the disservices in the food addiction conversation has been equating it to cocaine and heroin. They had some animal models that showed \u201Csugar is more addictive than cocaine.\u201D And I think that didn't help the conversation around food addiction.\"}),/*#__PURE__*/t(\"p\",{children:[\"What I think is much more helpful is to look at it more like addictions to caffeine or nicotine. So if we were to take the caffeine example, someone might ask: is coffee addictive? And is it a health problem?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Parallels with Caffeine Addiction\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"You would get a lot of people that would say: \u201CI really like my coffee. I enjoy it. I like the taste. I have one cup in the morning, but I'm not addicted.\u201D\"}),/*#__PURE__*/e(\"p\",{children:\"And then you would get other people that would say, without a doubt: \u201CI am not okay without my cup of coffee.\u201D And then there are other people that need coffee throughout the entire day. There are some people that when they don't get it, they get a headache. And if someone else doesn't get their coffee, they might be thinking about it a little more than would feel normal or healthy.\"}),/*#__PURE__*/e(\"p\",{children:\"But if you were to take this caffeine example and think about the question: \u201Ccan food be addictive?\u201D Let's first ask: \u201Ccan caffeine be addictive?\u201D\"}),/*#__PURE__*/e(\"p\",{children:\"And it would probably be difficult to make the argument that people were addicted to green tea. It has a low dose of caffeine in it. There are probably some people that drink a lot of green tea throughout the day and need it, but probably don\u2019t experience loss of control.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"But once you start increasing the dose of caffeine and you go to coffee, it's a little bit more potent. And then you get these major corporations that are adding a little bit of caffeine, making coffee that is more addictive. Anyone knows that the Starbucks and the Coffee Beans of the world have coffee that's a little bit more \u201Crewarding\u201D than you might be able to make at home. At least that's been my experience.\"}),/*#__PURE__*/e(\"p\",{children:\"But then if you were to take it one step further and start looking at energy drinks, you get these commercialized products that have 300+ mg caffeine along with some other ingredients in them.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"So you get people (and this is something we see often in early addiction recovery) that might drink four energy drinks in a day. And so is caffeine addictive for most people?\"}),/*#__PURE__*/e(\"p\",{children:\"One might say no, but I would probably say yes. It really depends on how you operationalize and define addiction. Dependency perhaps is a better word.\"}),/*#__PURE__*/t(\"p\",{children:[\"But there's a small subset of people that have a real caffeine use disorder. And they are not okay without high doses of caffeine and it can be a \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/effects-caffeine-anxiety\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"real problem for daily functioning\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Does Food Addiction Actually Exist?\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"And if we were to look at food in a similar fashion, we would say that most people might not have addictive processes around food. But when there is \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/adverse-childhood-experiences-and-adult-obesity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"early life trauma\"})}),\", when there is a lot of stress and other forms of adversity, the risk does go up. If people live in neighborhoods that have very limited access to higher quality food and they just get over-exposed to certain foods, we're starting to see a little bit more of what would appear to be a food addiction.\"]}),/*#__PURE__*/e(\"p\",{children:\"And then there are people that have a severe actual food addiction and have a relationship with food that causes significant social impairment and emotional distress, which can be exacerbated by a fear of gaining weight.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"There are people (and this comes a lot from dietitians) screaming from the rooftop: \u201Cfood addiction doesn't exist! It doesn't exist.\u201D I find that to be \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/science-nutrition-mental-health-open-mind\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"very tunnel-minded\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"People tend to see the world through the lens of their own experience. If that person has never experienced an addiction, they are less likely to view food as potentially addictive.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"As someone who has experienced multiple addictions throughout my life, my answer is \u201Cabsolutely! Ultra-processed food addiction does exist!\u201D It exists for a small subset of the population the same way alcohol and drug addiction exists, but it shows up in a higher percentage of the population.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Food Addiction Eating Disorder\"}),/*#__PURE__*/e(\"p\",{children:\"The most recent systematic review and meta-analysis reported a prevalence of food addiction around 20% worldwide, which is a little bit higher than drug and alcohol addictions. I think alcohol and drugs are somewhere in the 10-15% range, probably getting higher these days with some of the epidemics and crises out there.\"}),/*#__PURE__*/t(\"p\",{children:[\"But the food addiction prevalence is much higher in clinical populations, particularly among those that have eating disorders. And this is where the conversation gets really polarizing and people have a lot of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/differences-between-addictions-and-Eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"differing views\"})}),\". When someone has bulimia nervosa or a binge eating disorder and then they have really severe food addiction symptoms, can you \",/*#__PURE__*/e(i,{href:\"https://www.mdpi.com/2072-6643/12/10/2937\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"separate the signal from the noise?\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Can you say that it's actually food addiction? Or are the food addiction symptoms a relic of the eating disorder symptoms? That's where it gets really confusing.\"}),/*#__PURE__*/e(\"p\",{children:\"If someone's been on a diet for a major portion of their life and they have internalized weight stigma, they have a lot of conflict around the body that they live in and they're constantly trying to diet, they might end up with higher food addiction symptoms than the average person because of their dieting behavior. And this gets even more complex when there is purging involved.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"So that's where I think the future of food addiction needs to be: being able to disentangle the actual food addiction signal from some of these other factors that make the signal a little bit less clear. I think once we're able to do that, we can make some progress on potential solutions.\"}),/*#__PURE__*/t(\"p\",{children:[\"But in terms of solutions, I do work clinically with people and I've had a lot of success with eating disorder treatment and even considering the role of addiction-like eating. I recently published a peer-reviewed article about it, and it is open-access, which means it is \",/*#__PURE__*/e(i,{href:\"https://link.springer.com/article/10.1007/s40429-022-00411-0\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"accessible to all!\"})}),\"\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Implications of Ultra-Processed Food Addiction\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"I strongly believe that the food addiction conversation needs to have public health and policy implications. I do think that to expect people to be able to recover with abstinence-based models is somewhat unrealistic without adequate social support, especially since sugary foods are so ubiquitous in the food supply.\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"There's a very small subset of the population that does food-based abstinence and I usually don't endorse that approach unless it feels clinically appropriate. There are cases when that's the only approach and it\u2019s meaningful work to help someone with this condition. Sometimes food addiction has genetic underpinnings related to dopamine receptors.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"But to think about ultra-processed food addiction as something that brings food companies to the table, we can start to have conversations around how we can improve the national and international food environment in conjunction with trauma-informed care, for example:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Helping people's nervous systems through contemplative practices.\\xa0\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Reducing exposure to highly palatable food.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promoting health equity.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Giving people better access to food.\"})})]}),/*#__PURE__*/e(\"p\",{children:\"I think this angle from a public health standpoint will be way more fruitful than saying: \u201Chere's the clinical implication of food addiction.\u201D That being said, people that have severe ultra-processed food addiction can find pathways to recovery and it's going to differ from person to person.\"}),/*#__PURE__*/t(\"p\",{children:[\"Some people might identify specific foods that are \u201Ctriggering\u201D and for other people, it might be specific ingredients. But if anyone is going to do a very targeted type of nutrition intervention, it's very important that they stay well-fed and well-nourished, and eat foods from all of the different \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/wise-mind-nutrition-food-log\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"food group categories\"})}),\" (fruits, vegetables, whole grains, dairy or dairy alternative, protein or protein alternative, and beans/nuts/seeds).\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"And there are adequate substitutes now for people that don't eat from all categories (e.g., vegans, vegetarians). One should also eat foods that are salty, crunchy, smooth, cold, and hot, all to satisfy the dopamine pathways in the brain enough so that they aren't \u201Cwalking on eggshells.\u201D\"}),/*#__PURE__*/e(\"p\",{children:\"The biggest criticism of food addiction recovery is that people try to go on an extreme (i.e., not sustainable) diet. It seems to be just a matter of time before they get exposed to certain foods and then they're binge eating again. And then the problem often gets worse.\"}),/*#__PURE__*/e(\"p\",{children:\"So there is an important need to look at food addiction not just at the individual level and separate that from classic eating disorder symptoms, but also to look at it in the community, neighborhood, and larger ecological context. Are you here for it?\"}),/*#__PURE__*/t(\"p\",{children:[\"Are you looking for treatment for food addiction? \",/*#__PURE__*/e(\"strong\",{children:\"The Wise Mind Nutrition program provides a gentle approach to food addiction treatment and recovery\"}),\". Our app-based program will help you find a path that works for you, and most importantly, will be sustainable over time.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"We do find it helpful to work on \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"mindful eating \"})}),\"as well as do some \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/body-image-recovery\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"body image work\"})}),\", in order to recover from food addiction. The app-based program can be used as a stand-alone treatment, or you can use it alongside working with one of our practitioners. Don\u2019t hesitate to \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/contact\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"reach out\"})}),\" with any questions or concerns. We\u2019re here for you!\\xa0\"]})]});export const richText1=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/UlMC6oVEmGI\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Wise Mind Nutrition - A Personalized Approach to Nutrition and Recovery\"}),/*#__PURE__*/e(\"p\",{children:\"This article explains the unique approach of Wise Mind Nutrition to nutrition counseling and recovery. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The limitations of math-centric nutrition approaches\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The importance of personalized assessment in nutrition counseling\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The need for nuance and flexibility in addressing food addiction and eating disorders\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Math-centric nutrition can be helpful for some but harmful for others\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Individual mental health, dieting history, and weight history are crucial factors\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"There's no one-size-fits-all approach to nutrition and recovery\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Both rigid and flexible approaches can be beneficial, depending on the individual\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes personalized assessment before treatment\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recognizes the need for different approaches based on individual needs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Aims to empower clients to become experts on their own nutrition needs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Offers support for food addiction, eating disorders, and weight-related issues\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective nutrition counseling requires a nuanced, personalized approach that considers individual mental health, history, and needs. Wise Mind Nutrition seeks to provide this tailored support, moving beyond one-size-fits-all solutions.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of Wise Mind Nutrition's approach, examples of different client needs, and insights on the importance of personalized nutrition counseling]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Can you walk me through an example of how this would work and what kind of client might find you?\"}),/*#__PURE__*/e(\"p\",{children:\"There's a lot of nutrition information out there. There's no shortage of people who want to teach nutrition. We do want to be able to approach food as a science and one of the unfortunate things about nutrition is that it has turned into a big math problem for a lot of people.\"}),/*#__PURE__*/t(\"p\",{children:[\"I think that especially for those in the sugar addiction and food addiction space having boundaries around food can be a key to success. Having a quantifiable food plan has been very helpful to a lot of people but there are also a lot of people who are led down the path to believing that \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"nutrition is just a big math problem\"})}),\", when in fact there are way more to nutrition than how many grams or how many ounces or how many calories.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"So if you look at a lot of the apps that are on the marketplace they really are focused on calories if you think about MyFitnessPal: \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/the-macronutrient-model\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"macronutrients\"})}),\". One of the things I've learned from my clinical practice is that a math-centric approach to nutrition could be very helpful for one person but could be very harmful to someone else, and it depends on their psychiatric profile. Depending on someone's mental health, and their degree of cognitive rigidity, there might need to be different approaches.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"There are multiple paths toward recovery even with \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/does-food-addiction-exist\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"sugar addiction or food addiction\"})}),\". There might be one person who really needs a weighed and measured food plan but there might be other people that just need guiding principles and some really basic clear things to do so that their life doesn't become a big math problem and create unnecessary impairment and distress.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"The Need for Nuance in Nutrition\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"I'm interested in learning about someone's \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/nutrition-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"mental health\"})}),\" before starting any treatment. If someone has done math-centric pass/fail nutrition for a long time and that hasn't worked for them, what other ways of messaging nutrition might be helpful to that person? This is where the individual assessment comes in.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"There's a difference between someone who's been on 25 diets in the last 25 years versus a person who's never gone on a diet before so we want to learn about someone's dieting history. There's a difference between someone who weighs 150 pounds but has been weight stable in a range of 10 pounds versus someone who is 150 pounds but has weight cycled in a range of 100 lbs. for their whole life [1]. We also need to assess \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/body-image-and-disordered-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"body image.\"})})]}),/*#__PURE__*/e(\"p\",{children:\"So there's a lot of nuance in the nutrition space that I think is being currently missed and with recovery, we need to dive into the nuances. Everyone's different. There isn't some single plan that's going to work for all people.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"We need to teach people to become empowered to have their own individual agency and I know people (especially in the sugar addiction and food addiction space) like the idea of having zero agency and turning all decisions over to someone else and I can respect that. There are people that don't want to make food-related decisions- they want someone else to give them a food plan. But then you get people who have done that and found it wasn't sustainable over long periods of time, and now they want to try doing something a little bit more curious and open-ended, rather than predefined.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Everyone's different. There are people that need rigidity and there are people that need fluidity and we're not doing a good job assessing what's true for people. We live in an era where practitioners find their brand of recovery and develop a philosophy such as: \u201Cthis is what I do this is what works for me so if you come to me I'm going to give this to you.\u201D\"}),/*#__PURE__*/e(\"p\",{children:\"I think it's a beautiful thing when people have a gift and want to share it with the world but it doesn't actually do a good job of investigating what's going to be most helpful to the client or to the patient.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Food philosophies can be important. I've moved through a lot of different ideas in my career but in many ways, food philosophy is more beneficial to the provider than it is to the client or patient. Because then you can just sort of stay in the lane that you've created for yourself but in healthcare, we need to think about the patient, we need to think about what's going to be best for the person in front of us. \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"People respond differently to ultra-processed foods\"})}),\" and we like to discuss this from the individual as well as public health perspectives.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"It would be like if a cancer doctor had one medication that she really loved because it's what her husband took and she just really loves this one cancer medication and everyone who came to her practice received that medication. That would be considered malpractice but in the nutrition space, that pattern seems to be normative behavior.\\xa0\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Wise Mind Nutrition\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Wise Mind Nutrition explores the possibility that there are multiple lanes that have nuance and that intersect and diverge and converge with other lanes. And what if people could become experts on themselves, with help from an outside expert? If you are looking for help for food addiction, need \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/virtual-eating-disorder-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"eating disorder treatment\"})}),\", or someone to talk to about weight stigma or weight bias, we are here to help.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Our program works great for people who have a history of drug addiction, binge eating disorder, or have baffling eating habits such as an uncontrollable sweet tooth. Our experience comes from healthcare settings with trained healthcare professionals, mixed with personal recovery stories and a whole lot of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/science-nutrition-mental-health-open-mind\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"nuanced thinking\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"ol\",{children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Wiss, D.A.; LaFata, E.M.; Tomiyama, A.J. A Novel Weight Suppression Score Associates with Distinct Eating Disorder and Ultra-Processed Food Addiction Symptoms Compared to the Traditional Weight Suppression Measure among Adults Seeking Outpatient Nutrition Counseling. \",/*#__PURE__*/e(\"em\",{children:\"J. Eat. Disord.\"}),\" \",/*#__PURE__*/e(\"strong\",{children:\"2024\"}),\", \",/*#__PURE__*/e(\"em\",{children:\"12\"}),\", 75, doi:10.1186/s40337-024-01029-5.\"]})})})]});export const richText2=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/2TTVflA5RZk\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Bridging the Gap Between Food Addiction and Eating Disorders\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the complex relationship between food addiction and eating disorders, highlighting the need for a more nuanced approach. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Food addiction should be viewed as a behavioral disorder, not a weight-related issue\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"There's often conflict between food addiction and eating disorder communities\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Ultra-processed food addiction prevalence varies across BMI classes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Body image issues can complicate food addiction diagnoses\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Nutritional and psychological stabilization is crucial before making diagnoses\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Dr. Wiss emphasizes:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The importance of addressing both food addiction and eating disorders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The need to consider body image and weight stigma in treatment\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The danger of conflating weight loss with food addiction recovery\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The value of personalized assessment beyond standardized tools\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The goal of bridging the gap between different approaches to disordered eating\"})})]}),/*#__PURE__*/e(\"p\",{children:\"This article highlights the need for a more integrated, holistic approach to treating food-related disorders that considers both addiction and eating disorder perspectives.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth analysis of the relationship between food addiction and eating disorders, and implications for treatment]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are Some Differences Between Addictions and Eating Disorders?\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"One thing that I would like to start off and say about sugar addiction and food addiction is that I prefer to look at them as behavioral disorders rather than weight-related disorders. And I think that a lot of people tend to confuse them with weight-related issues or at least try to measure recovery based on pounds lost.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"I know that thinking is very popular in some of the 12-Step movements and I definitely want to support people and root for people that are in their quest to be their best selves. I genuinely want that for people. But do not confuse weight loss with food addiction treatment, they are not synonymous.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"But when food addiction culture turns into a culture of: how many pounds did you lose? I think it \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/food-addiction-12-myths-debunked\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"does our movement a big disservice\"})}),\" and it makes it very frowned upon by the eating disorder community because the eating disorder community is working really hard to promote positive \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/body-image-recovery\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"body image\"})}),\" and to end weight stigma.\"]}),/*#__PURE__*/e(\"p\",{children:\"This is a major source of split between these two communities. A lot of the work that I'm doing is to bridge this gap because I'm an eating disorder dietitian, a food addiction researcher, and a clinical practitioner who sees people across all of these spectrums.\"}),/*#__PURE__*/e(\"p\",{children:\"I am somewhat \u201Cfed up\u201D with the fact that efforts in these areas not only are separate, but they seem to be upset with each other and even at war with each other. Currently there isn't a good collaborative process and I\u2019m trying to put an end to that.\"}),/*#__PURE__*/t(\"p\",{children:[\"I'm well versed in both. The eating disorder community looks at me like I'm a little bit suspicious because I've written over \",/*#__PURE__*/e(i,{href:\"https://scholar.google.com/citations?user=qTHIYQEAAAAJ&hl=en\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"ten papers on sugar addiction and food addiction\"})}),\", and they're like: \u201Cwell, we don't do that over here. What's going on with this guy? What is he really saying?\u201D\"]}),/*#__PURE__*/e(\"p\",{children:\"And then in the food addiction world, people look at me like I'm not really a part of that movement because I'm actually talking about eating disorders, ending diet culture, and addressing weight stigma.\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Nutritional Tribalism\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"br\",{}),\"What is wrong with people today when some are so \u201Cblack and white\u201D when it comes to treatment? The energy in the nutrition field is so tribalistic that someone couldn't actually be interested in the intersection of these issues and seeing where people have both of these problems, where they converge, and where they diverge. It's been very frustrating for me to have conversations because it seems like \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/does-wise-mind-nutrition-have-a-food-philosophy\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"people either do fall into one tribe or the other\"})}),\". I believe this split is causing harm to clients and patients, particularly for people with binge eating disorders.\"]}),/*#__PURE__*/e(\"img\",{alt:\"Clinical considerations of ultra-processed food addiction across weight classes: an eating disorder treatment and care perspective\",className:\"framer-image\",height:\"572\",src:\"https://framerusercontent.com/images/xUrnrVHX1fFVVrVjiGjJyDPoESg.jpg?scale-down-to=1024\",style:{aspectRatio:\"1496 / 1144\"},width:\"748\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Clinical Considerations of Ultra-Processed Food Addiction across Weight Classes: an Eating Disorder Treatment and Care Perspective [1]\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"This \",/*#__PURE__*/e(i,{href:\"https://link.springer.com/article/10.1007/s40429-022-00411-0\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"paper\"})}),\" was published in April 2022 in Current Addiction Reports. One of the things I did in that paper examined how food addiction correlates with BMI. We know that in higher BMI classes food addiction prevalence tends to go up. The worldwide prevalence of food addiction based on studies using the Yale Food Addiction Scale (YFAS) is approximately 20% [2].\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"And I think some people might know that this is a little bit higher than some people would expect. The prevalence of alcohol use disorder and substance use disorder is usually in the low teens, up to 15%. So food addiction is actually a little bit higher.\"}),/*#__PURE__*/e(\"p\",{children:\"One of the reasons that the prevalence is higher is that a lot of the studies are done on individuals that have clinically significant eating disorders. So when you look at the prevalence of food addiction among those with eating disorders, it's much higher. We're talking about 60, 70, 80, 90% [1].\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"So here's where it gets good. It turns out that the category of eating disorders that had the highest prevalence of food addiction symptoms in a few studies are those with anorexia nervosa binge-purge subtype (AN-BR) and bulimia nervosa. This is where people start scratching their heads. We definitely see food addiction with binge eating disorder and among those that have symptoms of bulimia nervosa. But classic anorexia nervosa symptoms are very much restrictive, and not associated with loss of control the way food addiction is.\"}),/*#__PURE__*/t(\"p\",{children:[\"And so the findings from those studies (and one of the main points of the paper) was that a lot of people who have a long history of dieting and internalized weight bias, who are \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"restrained and deprived\"})}),\" (therefore underweight) are actually perceiving more food addiction symptoms than they actually have because the questionnaire is asking about the experience of loss of control with foods such as \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"pizza, cake, and cookies\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"And so oftentimes people in that lowest weight category are reporting high YFAS scores because they have internalized fear around these foods, in other words, they have a subjective experience with food that is skewed.\"}),/*#__PURE__*/e(\"p\",{children:\"They're reporting high scores on the Food Addiction Scale, but it doesn't actually match what they're doing behaviorally. In research, we use tools to learn about people. But even tools can be imperfect. You need to take the information from the tools and sit down with someone. You could use your Yale Food Addiction Scale and collect information about someone, but then there might be a need to go one step further and actually ask interview-style questions about some of the individual items (to explore further).\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"One of the findings from that paper is that there might need to be different considerations for those that meet sugar addiction criteria in different BMI classes. It doesn't mean that there aren't people that are hardcore true \u201Cbiological sugar addicts\u201D that met the criteria for anorexia nervosa because of their sugar addiction. That's one possible direction.\"}),/*#__PURE__*/e(\"p\",{children:\"But then another direction would be someone who's truly someone with anorexia nervosa, but then developed perceived symptoms of sugar addiction and food addiction based on their body image disturbance.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"I just want to bring the body image conversation into the sugar addiction world a little bit. I want to just bring that in and say that when people recover from body image issues and make peace with their body, whatever that means, whether that means staying the same weight, losing weight, gaining weight, whatever that means for the person, is that there are different things that can happen in one's relationship with food.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"There's something there I want to invite people to lean into. We need to talk about weight bias but we also need to talk about sugary foods in conservations on public health.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Understanding Someone\u2019s True Diagnosis\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"One of the things we used to say in addiction treatment is: how can you make a psychiatric diagnosis of someone who just got off eight years on the street using crystal meth and heroin? They\u2019ve been on the run, not taking care of themselves. They've been on \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/nutrition-in-recovery-from-substance-use-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"hard drugs, and alcohol\"})}),\" and they're coming into treatment.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"How can they sit down with a mental health professional to assess their psychiatric status when we haven't even stabilized them and got them 30 days of good food and good sleep and some water and some sunlight?\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"So the argument we made early on is that we need to address nutritional deficiencies before psychiatric diagnoses can be made. And that's important.\"}),/*#__PURE__*/e(\"p\",{children:\"And I would say for people that have a long history of dieting behavior, we need to actually address potential nutritional imbalances before we can actually come to any real conclusions about what someone's actually dealing with behaviorally.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"I also believe that in order to come to a really clear consensus about someone's status as a \u201Csugar addict,\u201D \u201Cfood addict,\u201D or a person with an eating disorder, it's imperative to stabilize one's relationship with their body. This is part of how we treat bulimia nervosa and other disorders of eating.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"You can't get a clear signal about someone's relationship to food if it's so noisy about one's relationship to the body. If their \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/body-image-and-disordered-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"body image disturbance\"})}),\" is so noisy, you can't clearly pick up on the signal about what's going on with their relationship with food.\"]}),/*#__PURE__*/e(\"p\",{children:\"So my goal is to bring the bigger picture of mental health into all these conversations, especially the biological conversations around sugar addiction, and the neurobiology of addiction. I'm trying to get people to lean into thinking more about context: other mental health diagnoses, the role of body image, weight stigma, etc.\"}),/*#__PURE__*/e(\"p\",{children:\"If you think this conversation is important and resonates with you, please share the knowledge with someone else who would benefit from it. If you have a health challenge and think nutrition may be a part of the solution, Wise Mind Nutrition is here to provide ongoing support.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Wiss D. Clinical Considerations of Ultra-processed Food Addiction Across Weight Classes: an Eating Disorder Treatment and Care Perspective. Curr Addict Reports. Published online 2022:1-13. doi:10.1007/s40429-022-00411-0\",/*#__PURE__*/e(\"br\",{}),\"2. Praxedes DRS, Silva\u2010J\\xfanior AE, Macena ML, et al. Prevalence of food addiction determined by the Yale Food Addiction Scale and associated factors: A systematic review with meta\u2010analysis. Eur Eat Disord Rev. Published online 2021. doi:10.1002/erv.2878\"]})]});export const richText3=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://www.youtube.com/watch?v=GhfNUGgxmB4\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: 14 Strategies for Body Image Recovery\"}),/*#__PURE__*/e(\"p\",{children:\"Body image issues are pervasive in modern society, but recovery is possible. This article offers 14 evidence-based strategies for healing your relationship with your body:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Understand that body weight isn't entirely within your control\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Recognize that appearance doesn't define your worth\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:'Realize that even \"ideal\" bodies can have image issues'})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Acknowledge that body image affects all genders\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Address trauma's impact on body perception\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Practice self-love instead of body hatred\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Aim for body neutrality if positivity feels out of reach\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoid appearance-focused conversations\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Be mindful of how you share body changes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Limit exposure to unrealistic body images on social media\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Focus on helping others when self-focused\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Use breathing techniques for body image attacks\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Don't postpone living your life\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Seek professional help when needed\"})})]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Key takeaway:\"}),\" Body image recovery is a journey that involves shifting mindset, challenging societal norms, and cultivating self-compassion.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations of each strategy and scientific context]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"2456\",src:\"https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg\",srcSet:\"https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg?scale-down-to=2048 2048w,https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg?scale-down-to=4096 4096w,https://framerusercontent.com/images/JoeMEh7O2imj10h4FOAsvmJ66g.jpg 7360w\",style:{aspectRatio:\"7360 / 4912\"},width:\"3680\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"p\",{children:[\"Body image is one component of personal identity. It represents how we think, feel, perceive, and behave regarding our bodies. Body image disturbance, and full-blown body hatred, unfortunately, signify our times. \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/body-image-and-disordered-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Body image is closely associated with disordered eating\"})}),\", but not all people with body image issues have eating disorders.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s critical to acknowledge that body image disturbance is not exclusive to matters of size and shape but can also include concerns about specific body parts, hair, skin, and other features of cultural contribution and social construction.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"While many people struggle to feel at home in the body they live in, there are powerful movements underway that are changing the prevailing narratives. Are you a part of this conversation?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s no secret that the average BMI has risen steadily in the US and in other countries in the last four decades. We\u2019ve all seen the data- you don\u2019t need me to report it. Anti-obesity rhetoric in public health campaigns has been pervasive. Can negative language toward larger bodies be creating new problems?\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Weight Stigma\"}),/*#__PURE__*/t(\"p\",{children:[\"Recently it has become evident that the perpetuation of weight stigma has only made things worse, supporting the need for weight-inclusive health policies [1]. Body size is the next social justice movement. Let\u2019s all put an end to sizeism.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s also well-known that social media use has increased body comparison, leading to widespread exposure to unrealistic and surgically modified body types, heightening body image issues across all ages, groups, and genders [2\u20135]. Importantly, there are also movements online (i.e., social media) which have made progress in reducing weight stigma.\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Body Dysmorphic Disorder\"}),/*#__PURE__*/t(\"p\",{children:[\"Body Dysmorphic Disorder is a growing phenomenon characterized by obsessive thoughts about one or more perceived flaws or defects in appearance. This can lead to compulsive body checking and avoidance of social situations based on shame and anxiety.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Many people assume that their body image issues will disappear once they \u201Ccorrect\u201D their perceived flaws. In some instances, this can be the case, but disturbances often persist or reemerge over time.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Many people who have sought cosmetic procedures to fix their perceived flaws experience a temporary reduction in anxiety and distress. Still, often the anxiety returns, and they resume searching for other ways to modify their appearance. This is not a criticism of cosmetic procedures but rather a warning not to fall down certain traps when there may be other solutions.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Internalized vs. Externalized Body Image Issues\"}),/*#__PURE__*/t(\"p\",{children:[\"Many people externalize their issues by endlessly discussing their bodies with others, often seeking forms of confirmation or reassurance. Those who externalize their body image issues are more likely to comment on other people\u2019s bodies and pay more attention to appearance-related images [6]. In this study, susceptibility to attentional bias was a vulnerability factor for the prolonged persistence of negative body image in daily life.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Others internalize their body image issues and never discuss or share them with others. We just want to open the conversation for you and invite and encourage some healing. In the Wise Mind Nutrition program, we\u2019ve shifted the focus away from weight and appearance and toward eating for optimum mental wellbeing. Are you here for it?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Body Image Healing and Recovery\"}),/*#__PURE__*/t(\"p\",{children:[\"If you\u2019re experiencing body image dissatisfaction, whether mild or severe, we have 14 recommendations for you. First and foremost, we recognize that deep healing in this area can take some time. One helpful place to start is to ask: who is profiting from my feeling negative about my body? The answers often point to deep systemic problems in our society.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"There\u2019s no easy fix for persistent body image issues. The experience of living in a body that doesn\u2019t feel like \u201Chome\u201D can be traumatizing, but recovery is always accessible. Several considerations have been proven to be beneficial for many. Consider the following:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"1. Your Body Weight is Not as Much of a \u201CChoice\u201D as Most People Seem to Think.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Weight stigmatization has led to the assumption that one should be able to use diet and exercise to manipulate their body weight to whatever they decide. This is not supported by the data.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 There are many other contributors to body weight that are cultural, genetic, rooted in socioeconomic context and local environment, as well as psychosocial and biological [8\u201311].\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"2. Your Appearance Doesn\u2019t Define You.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Contemporary society tends to favor the material world and overlooks the importance of our inner worlds. When you strengthen your identity and sense of self, the material world becomes less influential and less dominating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"3. Many People with Bodies Considered Desirable by Society have Persistent Body Image Concerns.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 This highlights that our perception of our bodies is not solely a function of our bodies but also our inner world, including unresolved wounds from our upbringing, and subconscious obedience to social constructs.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"4. Body Image Issues Across the Entire Gender Spectrum.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Many people still assume that body image is a feminine issue. It has become increasingly clear that all people are susceptible to body image concerns.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"5. Trauma, Particularly Early in Life, Can Create Difficulties with Feeling Safe in Your Body.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 As you embark on your healing journey, trust that increases in the safety of your relationships will increase the perception of safety in your body.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 In trauma treatment, food and body issues often spike at the beginning but then begin to improve over time. Dissociative states can disconnect the mind and the body, but the integration of mind and body does occur with proper treatment and patience.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Consider the mantra as part of your daily routine: \u201CThere are no active threats in this moment. I am safe in the body that I live in. There are no perceived crises that I need to manage today. I\u2019m calling a truce.\u201D\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"6. You Cannot Heal a Body That You Hate.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Negative self-talk and harmful thoughts about your body will not motivate you toward meaningful healing. Such negativity often makes the situation worse.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Positive self-talk and loving thoughts about your body will motivate you toward meaningful healing. The healing energy generates from love and acceptance.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"7. If Body Positivity Doesn\u2019t Feel Accessible to You, Focus on Body Neutrality.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Neutrality is a position of safety and protection. It\u2019s free from the emotional charge that will likely set off a cascade of thoughts and behaviors that often work against you.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"8. Stop Engaging in Conversations about Weight and Appearance with Others.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 You can opt out of these conversations entirely and set boundaries with people who have not positively influenced you. You can also make amends with people with whom you\u2019ve engaged in these conversations in the past and set a new basis for constructive communication moving forward.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 It\u2019s just as inappropriate to make a comment about the weight that someone has lost as it is to make a comment about the weight that someone has gained.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"9. If Your Body or Appearance Changes in a Way that Feels Favorable to You, it\u2019s OK to Feel Good About it and be Proud of the Progress you\u2019re Making.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 There\u2019s no shame in seeking to feel your best. Don\u2019t let other people influence how you should think or feel about it. Meanwhile, you might not need to tell everyone about it and post about it on social media.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 If you must share your progress with nutrition and exercise, focus on the cognitive and mood benefits. If you want to post a before and after picture, post your brain scan!\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"10. Stop Following Images of Bodies on Social Media.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Many people don\u2019t realize how daily exposure to this imagery sets up unconscious body comparisons and perpetuates the cycle of body dissatisfaction. Give some of these accounts a rest and watch your body image improve.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Remember the mantra: \u201Cto compare is to despair.\u201D\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"11. If You Become Hyper-Focused on Appearance-Related Issues, Turn Your Thoughts to Someone You Can Help.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Often, we end up in the \u201Ccave of self,\u201D but we can step out into the Sunlight of Spirit when we become interested in the welfare of others and how we can meet their needs. Call someone and ask how they\u2019re doing.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"12. If You Have a Body Image Attack, Use Breathing Techniques to Ground Yourself.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Make sure you\u2019re comfortable and do 21 cycles of nasal breathing. Count down from 21 and focus on the sensations of breathing and counting. If your mind wanders, simply return to the breath.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"13. Don\u2019t Wait Until Your Body Changes to Start Enjoying your Life.\"}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Social isolation doesn\u2019t work with recovery and will likely work against it. Instead of changing your body, focus on changing your mind about your body.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"14. Seek Professional Counseling to Discuss Body Image Issues, Either with a Licensed Mental Health Professional or a Registered Dietitian Experienced with Disordered Eating.\"}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We\u2019re here for you. You cannot make peace with food until you make peace with your body. Let\u2019s all be a part of the movement toward world peace. Whether you are looking for treatment for bulimia nervosa, anxiety, depression, or are just frustrated by eating late at night, Wise Mind Nutrition can help you.\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Hunger JM, Smith JP, Tomiyama AJ. An Evidence\u2010Based Rationale for Adopting Weight\u2010Inclusive Health Policy. Soc Iss Policy Rev. 2020;14(1):73\u2013107.\",/*#__PURE__*/e(\"br\",{}),\"2. Paterna A, Alcaraz\u2010Ib\\xe1\\xf1ez M, Fuller\u2010Tyszkiewicz M, Sicilia \\xc1. Internalization of body shape ideals and body dissatisfaction: A systematic review and meta\u2010analysis. Int J Eat Disorder. 2021;\",/*#__PURE__*/e(\"br\",{}),\"3. Rounsefell K, Gibson S, McLean S, Blair M, Molenaar A, Brennan L, et al. Social media, body image and food choices in healthy young adults: A mixed methods systematic review. Nutr Diet. 2020;77(1):19\u201340.\",/*#__PURE__*/e(\"br\",{}),\"4. G\\xfcltzow T, Guidry JPD, Schneider F, Hoving C. Male Body Image Portrayals on Instagram. Cyberpsychology Behav Soc Netw. 2020;23(5):281\u20139.\",/*#__PURE__*/e(\"br\",{}),\"5. Jiotsa B, Naccache B, Duval M, Rocher B, Grall-Bronnec M. Social Media Use and Body Image Disorders: Association between Frequency of Comparing One\u2019s Own Physical Appearance to That of People Being Followed on Social Media and Body Dissatisfaction and Drive for Thinness. Int J Environ Res Pu. 2021;18(6):2880.\",/*#__PURE__*/e(\"br\",{}),\"6. Fuller-Tyszkiewicz M, Vuong H, Linardon J, Krug I, Broadbent J, Rodgers RF. Body image in and out of the lab: Correspondence between lab-based attentional bias data and body shape dissatisfaction experiences in daily life. Body Image. 2020;32:62\u20139.\",/*#__PURE__*/e(\"br\",{}),\"7. Riva G. Neurobiology of Anorexia Nervosa: Serotonin Dysfunctions Link Self-Starvation with Body Image Disturbances through an Impaired Body Memory. Front Hum Neurosci. 2016;10:600.\",/*#__PURE__*/e(\"br\",{}),\"8. Wiss DA, Avena N, Gold M. Food Addiction and Psychosocial Adversity: Biological Embedding, Contextual Factors, and Public Health Implications. Nutrients. 2020;12(11):3521.\",/*#__PURE__*/e(\"br\",{}),\"9. Raubenheimer D, Machovsky-Capuska GE, Gosby AK, Simpson S. Nutritional ecology of obesity: from humans to companion animals. British Journal of Nutrition. 2015;113(S1):S26\u201339.\",/*#__PURE__*/e(\"br\",{}),\"10. Jaacks LM, Vandevijvere S, Pan A, McGowan CJ, Wallace C, Imamura F, et al. The obesity transition: stages of the global epidemic. The Lancet Diabetes & Endocrinology. 2019;\",/*#__PURE__*/e(\"br\",{}),\"11. Gupta A, Osadchiy V, Mayer EA. Brain\u2013gut\u2013microbiome interactions in obesity and food addiction. Nat Rev Gastroentero. 2020;1\u201318.\"]})]});export const richText4=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/1pwKXpXT0Sg\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: The Mediterranean Diet - A Blueprint for Anti-Inflammatory Eating\"}),/*#__PURE__*/e(\"p\",{children:\"This article outlines the key principles of the Mediterranean Diet and its benefits for mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The Mediterranean Diet as an evidence-based approach to improving mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The emphasis on anti-inflammatory foods and cooking methods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The importance of variety and whole foods in the diet\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The diet emphasizes fruits, vegetables, whole grains, fish, and healthy fats\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"It encourages home cooking and sharing meals with others\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The diet limits processed foods, added sugars, and refined grains\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Stress reduction is a key component of the Mediterranean lifestyle\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes the Mediterranean Diet as a model for anti-inflammatory eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages incorporating a variety of whole foods into one's diet\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of omega-3 fatty acids for brain health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supports cooking at home as a way to improve overall nutrition\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by reminding you that while the Mediterranean Diet offers a solid foundation for healthy eating, individual needs may vary. It encourages you to consider which aspects of the diet you might need to focus on more to improve their overall health and well-being.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of Mediterranean Diet components, its benefits for mental health, and practical tips for incorporating these principles into your daily life]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Mediterranean diet omega-3 and olive oil\",className:\"framer-image\",height:\"1566\",src:\"https://framerusercontent.com/images/9hkEQ52WeYsSR2fRIM3O7o3e6g.jpg?scale-down-to=1024\",style:{aspectRatio:\"4692 / 3132\"},width:\"2346\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"p\",{children:[\"We\u2019ve introduced the concept of anti-inflammatory eating and encouraged you to select foods with the \",/*#__PURE__*/e(i,{href:\"https://www.wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"highest known antioxidant potential\"})}),\". You\u2019ve been encouraged to select foods high in prebiotic fiber for gut health which are known to improve mood.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We\u2019ve emphasized the importance of variety, eating for bacterial diversity and encouraged expansion into new foods. One example could be intact whole grains, which are more beneficial for mental health than refined grains. Another example could be fermented dairy products such as full-fat unsweetened yogurt or kefir.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Perhaps you\u2019ve begun incorporating more seafood and fish such as salmon, shrimp, or sardines. \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Omega-3 fatty acids are so important for brain health\"})}),\". Hopefully, you\u2019ve taken heed to our emphasis on nuts and seeds, and perhaps are even enjoying the unsalted versions! Eating the right kind of anti-inflammatory fats is a key principle of Wise Mind Nutrition. Don\u2019t be afraid to use organic extra virgin olive oil.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Finally, you\u2019re cooking many meals and dishes at home. What a beautiful way of life that in many ways goes against this rapidly changing world. If this is the case, then you\u2019re following many of the tenets of the Mediterranean Diet, which is the most \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/mediterranean-style-eating-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"evidence-based nutrition\"})}),\" approach to improving mental health that exists.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The Mediterranean Diet is based on traditional foods that people have been eating for centuries in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. This way of eating (and living) is the ultimate anti-inflammatory diet. When you reduce inflammation, you allow your immune system to do the necessary healing work. Many people have chronic inflammation and are not even aware. It is often these people that report improved mood when improving their food.\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Mediterranean Sea\",className:\"framer-image\",height:\"456\",src:\"https://framerusercontent.com/images/gatLszBy5H5qizwdFCvtxMFWgoM.jpg\",srcSet:\"https://framerusercontent.com/images/gatLszBy5H5qizwdFCvtxMFWgoM.jpg?scale-down-to=512 512w,https://framerusercontent.com/images/gatLszBy5H5qizwdFCvtxMFWgoM.jpg?scale-down-to=1024 1024w,https://framerusercontent.com/images/gatLszBy5H5qizwdFCvtxMFWgoM.jpg 1852w\",style:{aspectRatio:\"1852 / 912\"},width:\"926\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"How to Eat the Mediterranean Diet\"}),/*#__PURE__*/t(\"p\",{children:[\"It\u2019s no surprise that the US is not a leader in dietary patterns. Here are the primary tenets of Mediterranean-style eating:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"\u2022 Emphasize: fruits, vegetables, whole grains, potatoes, fish/seafood, beans/legumes, nuts, seeds, herbs, spices, avocados, and extra virgin olive oil.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Enjoy: poultry, eggs, cheese, and yogurt.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Eat less frequently: red meat, processed meat, sugar-sweetened beverages, added sugars, refined grains, refined oils, and other ultra-processed foods.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Enjoy fruit for dessert or incorporate desserts that have some whole foods in them.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Cook at home and share meals with others. We cannot emphasize this enough.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 If choosing to consume alcohol, stick with red wine and limit it to one glass.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 Finally, minimize stress levels. That could also include not counting calories or tracking macros.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Are there some tenets of the Mediterranean Diet that you still need to focus on? Do you need to boost your fiber intake? Remember, you\u2019re perfect just the way you are and there\u2019s always room for improvement.\"]})]});export const richText5=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Contemplative Practices for Eating Recovery and Stress Reduction\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores how contemplative practices can help improve eating habits and reduce stress. Key takeaways include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Sustained contemplative practices can enhance awareness and mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"These practices help distinguish between stressed and relaxed states\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Various techniques can be used to cultivate mindfulness and reduce stress eating\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key practices discussed:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Meditation (guided, silent, or walking)\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Breathwork\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Yoga\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Spending time in nature\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Prayer or intention setting\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Music and chanting\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Benefits:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Improved awareness of hunger and fullness cues\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Better stress management\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Enhanced digestion through relaxation\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Increased self-awareness and compassion\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article emphasizes that consistent practice is key, and even small amounts of time (e.g., 10 minutes in nature) can have positive impacts on mental well-being and eating habits.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of each practice and tips for implementation]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Using Contemplative Practices to Stop Stress Eating\"}),/*#__PURE__*/t(\"p\",{children:[\"Scientific studies have shown that specific disciplined practices, when sustained over time, can lead to greater levels of awareness, and even improve mental health conditions such as stress, depression, and anxiety [1\u20133]. Are you curious how to stop stress eating? This article has some guidance for you. Paying attention to your hunger and fullness cues is one of the best ways to improve your eating habits.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Contemplative practices can cultivate tolerance and compassion and thereby contribute to individual and population health improvements. Contemplative practices can allow us to notice the difference between stressed and relaxed states. Relaxed states are optimal for digestion, which is why we call it rest and digest. Stressed states are often referred to as fight or flight, or freeze. The body is registering a threat and biological resources are allocated to managing that threat rather than healing itself. Many people who stress eat benefit greatly from slowing things down.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Contemplation comes from the Greek word, theoria \u2013 translated as a passion and dedication to understanding the nature of reality. We\u2019re so overwhelmed by stimulation and distractions in our world today that we\u2019re trained not to pause, not to question, and not to go deep within. We\u2019re inundated with tasks, and the \u201Cdoing\u201D leads to a loss of our \u201Cbeing.\u201D It\u2019s no surprise that incidence rates of generalized anxiety disorder are rising.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Contemplative practices invite the self-awareness to objectively and mindfully be present for our thoughts. One of the best ways to begin contemplative practices is to spend more time in nature. When was the last time you had a meal outside? This is one way to work on \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Mindful Eating and Soulful Eating practices\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Contemplative practices should be utilized in culturally meaningful ways. Deep contemplation of self, environment, and spirit can raise the awareness that human beings are connected to a greater whole. We are nature.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"Separation from one another is an illusion\"}),\" that restricts us to our personal desires and affections for persons that bolster our egoic minds. No one is exempt from being human. Many spiritual paths describe a dissolution of ego that brings a new sense of peace and freedom, which is particularly important when feeling stressed.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Now can be the perfect time to begin sharing meals with others rather than eating alone. If you\u2019ve gotten more comfortable in the kitchen, invite some family, friends, or new acquaintances to share a meal. Take a risk. You may find that eating in a community spirit improves your relationship with food. Are you here for it?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Mindful awareness can result from a spiritual experience, either sudden and profound or developing slowly over time. But, of course, the ego quickly rebuilds itself, therefore daily practices are needed to sustain the sense of connectedness that so many of us seek. \"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/t(\"strong\",{children:[\"Here's a list of some common daily practices:\",/*#__PURE__*/e(\"br\",{})]})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Meditation\"}),/*#__PURE__*/t(\"p\",{children:[\"Which could be guided, silent, or even walking. Many people start with guided meditations and then find themselves called to sit in silence. Moving meditations such as long-distance walking can help the mind fall into that quiet place.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"We recommend synchronizing your movement to breathing. Try four or five steps per inhale and four or five steps per exhale. Be less concerned with the quantity of this experience and more concerned with the quality. Meditation can reduce symptoms of anxiety for those who are ready for it.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Breathing or Breathwork\"}),/*#__PURE__*/t(\"p\",{children:[\"This modality of contemplative practice has become increasingly popular in recent years. There are so many possibilities here, with some much more aggressive than others. There are techniques that slow down the breath, and others that speed it up to hyper-oxygenate the blood. The practice of focusing on the breath can quiet the mind, which so many of us desperately need! A consistent breathing practice can improve your response to stress.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Yoga\"}),/*#__PURE__*/t(\"p\",{children:[\"So many different forms of yoga exist. We recommend \",/*#__PURE__*/e(i,{href:\"https://www.innerdimensiontv.com/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"vinyasa flow\"})}),\", emphasizing the synchronization of movement to breath. We also love kundalini yoga, which can now be \",/*#__PURE__*/e(i,{href:\"https://tejtv.yoga/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"accessed online\"})}),\". Experiment with different forms of yoga and find which practice resonates with you. \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/yoga-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Yoga can improve mental health!\"})}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Quality Time in the Natural World\"}),/*#__PURE__*/t(\"p\",{children:[\"Any form of nature can heal the human spirit. Hiking is a great place to start. Contemplative practices near moving bodies of water can foster a deep appreciation for what is. Try sitting by a river or a lake or an ocean and soak in the beauty of it all. Recent evidence suggests that as little as ten minutes of sitting or walking in a diverse array of natural settings positively impact mental well-being [4].\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Prayer\"}),/*#__PURE__*/t(\"p\",{children:[\"Which does not need to be religious, and one does not need to \u201Cbelieve\u201D to practice prayer. Prayer can be in the form of intention setting and using words to express positive energy generated from within. One can also pray without words. And for those that have an aversion to prayer, journaling is an excellent option.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Music and Chanting\"}),/*#__PURE__*/t(\"p\",{children:[\"Find some soothing tunes that you can sing along with. Many of my favorites are not even in English. The linguistic translation doesn\u2019t even matter. It\u2019s the energy embodied in the music that creates the shift. Access ancient wisdom while you are cooking meals and practice mindful eating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Developing a Practice\"}),/*#__PURE__*/t(\"p\",{children:[\"It might be helpful to ask to feel more at home in the body that you currently live in and envision yourself having joyful and soulful meals. Start with one minute of slow breathing through your nose and then meditate on a peaceful song of your choice. And then develop additional practices from there.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"And then keep this practice up until you find yourself doing it automatically. Don\u2019t worry if you miss an evening or morning. Keep at it and watch the process unfold. For people with anxiety, this is a crucial ingredient in \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"lifestyle medicine\"})}),\". The best diet for anxiety is the one that includes contemplative practices. These are sure to eventually improve your relationship with food. The only way to fail is if you don't try!\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Bruce MA, Jeffers KS, Robinson JK, Norris KC. Contemplative Practices: A Strategy to Improve Health and Reduce Disparities. Int J Environ Res Pu. 2018;15(10):2253.\",/*#__PURE__*/e(\"br\",{}),\"2. Cushing RE, Braun KL. Mind\u2013Body Therapy for Military Veterans with Post-Traumatic Stress Disorder: A Systematic Review. J Altern Complementary Medicine. 2018;24(2):106\u201314.\",/*#__PURE__*/e(\"br\",{}),\"3. Abbott RA, Whear R, Rodgers LR, Bethel A, Coon JT, Kuyken W, et al. Effectiveness of mindfulness-based stress reduction and mindfulness based cognitive therapy in vascular disease: A systematic review and meta-analysis of randomised controlled trials. J Psychosom Res. 2014;76(5):341\u201351.\",/*#__PURE__*/e(\"br\",{}),\"4. Meredith GR, Rakow DA, Eldermire ERB, Madsen CG, Shelley SP, Sachs NA. Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Front Psychol. 2020;10:2942.\"]})]});export const richText6=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/0wDExykrlVM\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Juicing - A Balanced Approach to Plant Nutrition \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines the benefits and limitations of juicing for mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Juicing can supplement but not replace whole vegetables\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Fresh juice provides concentrated nutrients and antioxidants\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Cold-pressed methods better preserve nutrients\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combining juice with healthy fats improves absorption\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Moderation is key - aim for twice weekly servicing\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoiding extreme juice cleanses or detoxes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Using juice to supplement, not replace meals\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Combining juice with fats for nutrient absorption\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Making juicing sustainable and enjoyable\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that juicing can support mental health when used moderately as part of a balanced nutrition approach.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed guidance on juicing methods and best practices]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Weighing The Pros and Cons of Juicing\"}),/*#__PURE__*/t(\"p\",{children:[\"Let's take a moment to weigh out the pros and cons of juicing. But first, it's important to mention that even though juicing has a lot of benefits, it has picked up some questionable energy due to its association with \u201Cdetoxing\u201D and \u201Ccleansing.\u201D If you haven\u2019t figured it out by now, Wise Mind Nutrition is not into extreme diets and takes a stand against \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/what-is-diet-culture\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"diet culture\"})}),\". Stand with us.\"]}),/*#__PURE__*/t(\"p\",{children:[\"Juice detoxes and juice cleansing in lieu of eating actual food is a big \u201Cno-no\u201D and can even create risk for eating disorder symptoms. But does that mean that all juicing is wrong or bad? Absolutely not! Juicing can \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"boost your mood due to the high polyphenolic content in the plants.\"})}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The reality is that most people don\u2019t meet their daily recommended intake of fruits and vegetables. Many people can boost their fruit intake but still have difficulties consuming enough vegetables, particularly dark leafy green vegetables rich in vitamins A, C, E, and K, and B-vitamins such as folate. Juicing is an excellent way to add more dark leafy green vegetables into your routine.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Green vegetables also contain an abundance of carotenoids and other antioxidants that protect cells, prevent disease progression, and essentially improve mental health. Dark green leafy vegetables also contain iron, magnesium, potassium, and calcium. This can be part of an \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"anti-inflammatory diet for depression\"})}),\" and overall efforts to improve your relationship with food.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"You might be wondering if it is wise to purchase a juicer. This depends on how much kitchen space you have and how willing you are to clean the machinery. Make sure you\u2019ve set aside time for making meals before you move on to juicing. Juicing for one person can feel like a task; however, many others find it manageable and worthwhile. Juicing can also be fun and part of a meditative process.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Types of Juicers\"}),/*#__PURE__*/t(\"p\",{children:[\"Having a juicer at home can be very convenient, especially if you over-purchase produce or feel a need to consume it before spoilage. In this case, juicing at home is the way to go. Fresh juice can be stored in the refrigerator for up to two days, but it is best to consume the juice immediately because many of the phytonutrients undergo degradation.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Cold-pressed juice has grown in popularity in recent years. The idea here is that a hydraulic press is used to create the juice rather than mechanical processes that generate heat. The heat from machine juicers speeds up the degradation of sensitive phytonutrients. Therefore, cold-pressed juice can be stored longer, but it is wise to consume it within three days.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"If the juice is consumed in real-time, it shouldn\u2019t make much difference if it\u2019s mechanical or cold-pressed juice. For bottled juices, cold-pressed juice is the way to go. One of the downsides is that this habit can be expensive, which is why many prefer to invest in a juicer.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"For those not interested in purchasing a juicer, we recommend going to grocery stores with a juice bar. Grab a juice when you go to the \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/grocery-shopping-and-cooking-for-deep-healing\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"grocery store\"})}),\", many high-end markets have a fresh juice bar. Juices can be consumed on grocery shopping days, which should be twice a week (and ideally at two different markets). Even if the grocery stores in your area don\u2019t have a juice bar, purchasing bottled cold-pressed vegetable juice on these days can work. Otherwise, stop by a juice bar once or twice a week!\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"What to Juice\"}),/*#__PURE__*/t(\"p\",{children:[\"For people that are new to juicing, adding a little fruit to the juice can cut the bitter taste of green vegetables. Other people are satisfied with the sweetness of beets or carrots, and many people choose juices with no fruits added. Lemon is an excellent addition to green juice, and so is ginger! Ask for extra ginger for a real kick.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Many juice bars have options on their menu, but you can always customize your order. Start with trying celery, cucumber, kale, spinach, lemon, beet, and ginger. And then you can add or subtract based on your preferences. There is no reason this cannot be a part of your intuitive eating journey, even for people with a history of eating disorders. Just make sure you are not juicing instead of eating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The fat-soluble vitamins in the green juice are best absorbed in the presence of fat, so either add a splash of olive oil into the mix or eat it with a handful of Brazil nuts, which have the highest selenium (powerful antioxidant) content of all foods. If you are looking to add more omega-3 fatty acids to your diet, eat walnuts with your juice.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Juicing Summary\"}),/*#__PURE__*/t(\"p\",{children:[\"Adding a fresh vegetable juice twice per week can support the quest for optimal mental health through nutrition. It\u2019s time for nutrition for mental health to get the spotlight it deserves: \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/best-foods-brain-health-mood\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"food for mood and brain health\"})}),\". Why shouldn\u2019t we choose foods that we love, and that love us back, and can also contribute to an improved mood?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Vegetable juice should not be consumed in lieu of meals but can be a great addition to a meal or snack. Experiment with different combinations. Sometimes it takes drinking green juice for a few months before your body really starts to crave it.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Juice is not a substitute for eating raw and cooked vegetables. It is designed to supplement rather than supplant your veggie intake. \",/*#__PURE__*/e(i,{href:\"https://www.youtube.com/watch?v=aEV2pLiCZ_M\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Just get those plants into your body\"})}),\"- your microbes, your immune system, and your brain will thank you!\"]})]});export const richText7=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/3Qn2sNLFMLw\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Reconnect with Food Through Grocery Shopping and Cooking\"}),/*#__PURE__*/e(\"p\",{children:\"In our convenience-driven world, many have lost touch with the fundamental acts of grocery shopping and cooking. This article explores:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How disconnection from food preparation affects our relationship with eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The neuroscience behind our attraction to ultra-processed foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Common barriers to cooking at home and how to overcome them\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Cooking at home can help recalibrate taste preferences\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Meal planning and preparation can reduce impulsive eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Connecting with food through shopping and cooking promotes healing\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Identifying personal barriers is the first step to overcoming them\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Mindful and soulful eating practices can be cultivated through home cooking\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Ready to transform your relationship with food? Discover how getting back to basics with grocery shopping and cooking can lead to better health, both physical and mental.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth analysis of food disconnection and practical tips for overcoming barriers to home cooking]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Mindful vs. mindless eating\",className:\"framer-image\",height:\"1753\",src:\"https://framerusercontent.com/images/YSVjhHGtEyrND4p3aW6F2bjQFec.jpg?scale-down-to=1024\",style:{aspectRatio:\"5296 / 3507\"},width:\"2648\"}),/*#__PURE__*/t(\"p\",{children:[\"In the 1950s, the TV Dinner was born in the United States. Advertisements pitched these dinners as \u201Ceasy\u201D which could therefore free up more time for watching television. Appealing to convenience is very compelling as well as convincing. We live in the era of specialization and there\u2019s nothing necessarily wrong with that. We can outsource the effort we don\u2019t want to exert and save our energy for activities we prefer.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"In recent years, society has undergone profound shifts in the way that items can be purchased. Technology is advancing rapidly- almost anything can be delivered to your doorstep. Groceries can be ordered through apps. Most restaurants have partnerships with delivery companies and it\u2019s a lifesaver for many.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Nowadays, one can take a much more passive role as an eater and make food decisions on a whim, with very little planning or foresight. This message of \u201Clet us do the work for you\u201D is pervasive in food industry marketing and is a very convincing argument, especially when feeling overwhelmed or strapped for time.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Fast food options are priced to create an illusion of value and have caused many people to no longer need grocery stores. Many people are abandoning the kitchen altogether and choosing meal delivery services. We think this can be part of the problem for a growing number of people who feel disconnected from food, leading to mindless eating. Has that been you?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"The Neuroscience of Eating Behavior\"}),/*#__PURE__*/t(\"p\",{children:[\"Why spend an hour going getting groceries, an hour cooking, and then twenty or so minutes cleaning up, only to get a meal that wasn\u2019t as delicious as the one they could\u2019ve purchased? The argument in favor of grocery shopping and cooking is not always convincing, especially if the individual lives alone or with one other person.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Many people have abandoned cooking. It is oftentimes these people that have a ruptured relationship with food and have a hard time breaking through health-related barriers. Meanwhile, ratings for cooking shows and social media accounts displaying delicious food are at an all-time high.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"One reason that restaurants and convenience foods are \u201Cwinning\u201D is because their food is engineered to elicit the highest possible \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/dopamine-and-food\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"dopamine response\"})}),\". Simply put, food created for commercial purposes is designed to be more palatable, which in turn means more profitable. The relationship between dopamine and food is often understood through the lens of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/does-ultra-processed-food-addiction-exist\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"ultra-processed food addiction\"})}),\", which is a hot and controversial topic! This construct is measured by the Yale Food Addiction Scale.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"In some cases, highly palatable ultra-processed foods can recruit addiction-like processes in the brain. This may include feeling uncomfortably full and not wanting to stop eating or feeling physically full but still feeling hungry. Is it time to get back in touch with your hunger and fullness cues?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"People who eat mostly restaurant foods that are generally high in added oils, salt, and hidden sugars eventually stop enjoying food that doesn\u2019t meet this standard of palatability. It has recently been suggested that reducing highly processed food expectancies may broadly affect health [1]. One way to do this is to plan and cook more of your meals at home.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The good news is that food-related tolerance doesn\u2019t take long to recalibrate. Your homemade meals might not taste as good as restaurant meals, at first. But as you get better in the kitchen you can start to taste your food more intensely without the added oils, salts, and sugar.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The more people become disconnected from food, the more dysregulated eating can become. We define disconnected as no longer being actively involved in the process and dysregulated as the loss of ability to successfully manage responses.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Our ancestors used to hunt and forage and would always be planning their next meal. Too often, folks stop planning their meals and favor choosing what appeals in that moment. While there is something valuable about unpredictability and novelty around food, we\u2019re proposing that the \u201Cno planning\u201D approach has contributed to hedonic eating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Barriers to Healing Your Relationship with Food\"}),/*#__PURE__*/t(\"p\",{children:[\"The value of shopping and cooking goes way beyond reclaiming ingredients. While it\u2019s undoubtedly true that cooking your own food creates more opportunities to use anti-inflammatory foods and ingredients that are beneficial for mental health, the benefits also extend to our relationship to food.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Our experience has been that connecting with food at the store, washing and cutting produce, and creating delicious meals at home is one component in healing a disordered relationship with food. This is all part of \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Mindful Eating and Soulful Eating\"})}),\". Are you here for it?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s critical to have sharp knives and adequate cooking equipment. Learn more about the powerful principles of \u201C\",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/mise-en-place-for-mental-wellness\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"mise-en-place\"})}),\".\u201D Still, there are many barriers that can exist. There are several reasons that people cannot seem to connect with shopping and cooking, and thereby have consequences on eating habits. Examples include:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"1. Don\u2019t have adequate kitchen space or equipment and don\u2019t know where to start.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"2. Sharing kitchen space with others and don\u2019t feel comfortable in that part of the house.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"3. Have had others feed you for so long and have never been expected to feed yourself.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"4. Have bad memories in the kitchen.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"5. Have not built grocery shopping into your weekly routine, and it, therefore, feels like a burdensome addition to your schedule.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"6. Feel anxious at the grocery store because there are so many items and you have no idea what they are, and perhaps you don\u2019t enjoy crowded environments.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"7. Have purchased groceries in the past, only to see them spoil and expire in the fridge. Feels like money\u2019s been wasted.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"8. Tried cooking meals at home and have so much anxiety around making mistakes and sometimes end up over- or under-cooking foods.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"9. Seek comfort from food and cannot reliably predict that home-cooking will produce comforting food.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"10. Don\u2019t like cleaning pots and pans or doing dishes.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"There are many other barriers to shopping and cooking that can exist. These barriers could be financial, psychological, environmental, or any other reason why this feels so hard. Start with making a list. It may take some time to think about, as oftentimes such barriers are subconscious. Once you identify your barriers, we can work through them and access all the joy that delicious homemade food has to offer! Is it time to get your hands dirty?\"]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Cummings JR, Hoover LV, Turner MI, Glozier K, Zhao J, Gearhardt AN (2021) Extending Expectancy Theory to Food Intake: Effect of a Simulated Fast-Food Restaurant on Highly and Minimally Processed Food Expectancies. Clin Psychological Sci 216770262110045\"]})]});export const richText8=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/CRdw3lYo83k\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Gut Health - The Mental Health Connection \"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the relationship between gut bacteria and mental wellness. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Bacterial diversity is key to mental and physical health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Substances and medications can disrupt gut microbiome\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Regular consumption of specific foods supports gut health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Artificial sweeteners harm bacterial diversity\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Fiber-rich foods feed beneficial gut bacteria\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Eating from all food groups to support bacterial diversity\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Including fermented foods and prebiotic fibers\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Moving beyond calorie-focused food choices\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:'Building a \"second brain\" through nutrition'})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that nurturing gut health through strategic nutrition choices is fundamental to improving mental health outcomes.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed guidance on gut-supporting foods and strategies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Hands holding small image of gastrointestinal tract\",className:\"framer-image\",height:\"1968\",src:\"https://framerusercontent.com/images/rRhlqVuVEVxvBaEDRjQ4nIPUE9g.jpg?scale-down-to=1024\",style:{aspectRatio:\"5905 / 3937\"},width:\"2952\"}),/*#__PURE__*/t(\"p\",{children:[\"Gut health is the missing link in the relationship between nutrition and mental health. Controversy on how to best treat gut-related issues still exists. For example, some practitioners focus on eliminating foods to \u201Cstarve\u201D off opportunistic bacteria, and others aim to improve gut health by \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/starve-or-feed\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"feeding the beneficial microbes\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Both approaches have merit and are usually necessary, in combination. If you have persistent gut-related issues, there\u2019s lots of good supplements on the marketplace that can help you, but try making some nutritional changes first.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"One area where research does agree is concerning bacterial diversity. Approximately one thousand diverse species are residing in the human gut. Having a wider range of bacterial species is associated with health benefits, including weight regulation [1] and depressive symptoms [2]. Improving bacterial diversity is one of the most straightforward approaches to leveraging nutrition for mental health.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Alcohol and drug use negatively affect gut bacteria [3-6], with reductions in beneficial species and overgrowth of others, which is known as \u201Cgut dysbiosis.\u201D Some of these changes stem from increased gut lining permeability, sometimes referred to as \u201Cleaky gut.\u201D\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Additionally, many commonly used psychotropic medications negatively affect bacterial diversity [7,8], which may explain some of their side effects, including weight gain. If you\u2019re on medications or have any history of alcohol or drug use, then you need to pay even more attention to your gut health.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Nutrition for the Gut-Brain Axis\"}),/*#__PURE__*/t(\"p\",{children:[\"You\u2019re hopefully eating from all food groups multiple times a day. This is the first step in improving bacterial diversity. You might be taking a probiotic supplement which is generally a great idea. For a probiotic recommendation specific to your needs, stool testing can be helpful. In the meantime, start checking in with your hunger and fullness cues and practicing \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/the-how-of-it-mindful-and-soulful-eating\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Mindful and Soulful Eating\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"There are also important links between \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/artificial-sweeteners\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"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\u2019s best to avoid consuming artificial sweeteners, including stevia and monk fruit. Retrain your brain to get sweetness from fruit. \",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"If you\u2019re drinking chia water every day, you\u2019re doing one of the best things you can do for your gut. Chia seeds are an excellent source of \",/*#__PURE__*/e(i,{href:\"https://www.wisemindnutrition.com/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"soluble fiber\"})}),\", which colonic bacteria feed on. Don\u2019t be shy with the chia seeds. Eating (or drinking) chia seeds may help reduce inflammation that stems from gut dysbiosis.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The next step is to eat beans on most days of the week. This includes chickpeas, black beans, lentils, or any other bean you enjoy. If beans are difficult on your system, start with hummus. Canned or boxed can work fine, especially if you rinse them of any added salt. If you\u2019re not getting your beans, nuts, and seeds several times per day, now is the time to ramp up those efforts. Eating the right kinds of soluble fiber for gut health cannot be overemphasized. Other high fiber foods for gut health are outlined below.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"Other Known Gut Health Strategies to Include Daily:\"}),/*#__PURE__*/t(\"p\",{children:[\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Fermented vegetables\"}),\" such as sauerkraut or kimchi. Use it as a small part of your plate or your bowl.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Fermented dairy products\"}),\" such as yogurt or kefir. If there\u2019s any dairy products to emphasize, these are the ones. And there\u2019s also plenty of non-dairy versions of these now on the marketplace. Full-fat and unsweetened is the best route.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Bone broth\"}),\", which contains collagen protein and gelatin, and includes the amino acid glutamine, all of which are beneficial to the gut barrier. Plant-based eaters can find glutamine supplements not from animal sources.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h3\",{children:\"What are the Foods Exceptionally High in these Prebiotic Fibers?\"}),/*#__PURE__*/t(\"p\",{children:[\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Fruits include\"}),\": raspberries, bananas, apples, pears, kiwi (don't forget to eat the kiwi skin!).\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Vegetables include\"}),\": Brussel's sprouts, cabbage, artichoke, asparagus, onion, leeks, jicama.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Grains include\"}),\": barley, oats, quinoa, millet.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Beans include\"}),\": peas, chickpeas, lentils, black beans, white beans, pinto.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Nuts include\"}),\": all nuts, but make sure to eat the skin especially on the: almonds, cashews, Brazil nuts, pistachio.\",/*#__PURE__*/e(\"br\",{}),\"\u2022 \",/*#__PURE__*/e(\"strong\",{children:\"Seeds include\"}),\": chia, pumpkin seeds, sunflower seeds, flax seeds.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"The next step is to increase bacterial diversity by increasing the variety in your diet. In other words, by consuming a wide range of plant fibers, there may be a wider range of species that reside in your gut. This may seem difficult to those with a limited selection of foods, but trust that your gut will thank you. This is a key tenet to \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/anti-inflammatory-diet-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"anti-inflammatory eating\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Remember to challenge the idea that calories are the best barometer for food choices. If you\u2019re avoiding foods based on calories alone, you may be working against efforts to improve your bacterial diversity. Gut health is the future of mental health. Feed your microbes and let them feed you back. Your second brain will thank you.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"References\"}),/*#__PURE__*/e(\"br\",{}),\"1. Menni C, Jackson MA, Pallister T, Steves CJ, Spector TD, Valdes AM. Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. Int J Obesity. 2017;41(7):1099\u2013105.\",/*#__PURE__*/e(\"br\",{}),\"2. Limbana T, Khan F, Eskander N, T L, F K, N E. Gut Microbiome and Depression: How Microbes Affect the Way We Think. Cureus J Medical Sci. 2020;12(8):e9966.\",/*#__PURE__*/e(\"br\",{}),\"3. Salavrakos M, Leclercq S, Timary PD, Dom G. Microbiome and substances of abuse. Prog Neuro-psychopharmacology Biological Psychiatry. 2020;110113.\",/*#__PURE__*/e(\"br\",{}),\"4. Wang S-C, Chen Y-C, Chen S-J, Lee C-H, Cheng C-M. Alcohol Addiction, Gut Microbiota, and Alcoholism Treatment: A Review. Int J Mol Sci. 2020;21(17):6413.\",/*#__PURE__*/e(\"br\",{}),\"5. Vila AV, Collij V, Sanna S, Sinha T, Imhann F, Bourgonje AR, et al. Impact of commonly used drugs on the composition and metabolic function of the gut microbiota. Nat Commun. 2020;11(1):362.\",/*#__PURE__*/e(\"br\",{}),\"6. Xu Y, Xie Z, Wang H, Shen Z, Guo Y, Gao Y, et al. Bacterial Diversity of Intestinal Microbiota in Patients with Substance Use Disorders Revealed by 16S rRNA Gene Deep Sequencing. Scientific Reports. 2017;7(1):3628.\",/*#__PURE__*/e(\"br\",{}),\"7. Cussotto S, Clarke G, Dinan TG, Cryan JF. Psychotropics and the Microbiome: a Chamber of Secrets\u2026. Psychopharmacology. 2019;236(5).\",/*#__PURE__*/e(\"br\",{}),\"8. Tomizawa Y, Kurokawa S, Ishii D, Miyaho K, Ishii C, Sanada K, et al. Effects of Psychotropics on the Microbiome in Patients with Depression and Anxiety: Considerations in a Naturalistic Clinical Setting. Int J Neuropsychoph. 2020;pyaa070-.\"]})]});export const richText9=/*#__PURE__*/t(a.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(o,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/fNmNc0hGDuc\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Mastering Mindful and Soulful Eating for Better Well-being\"}),/*#__PURE__*/e(\"p\",{children:\"Mindful and soulful eating are powerful practices that can transform your relationship with food and improve overall well-being. This article explores:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The difference between mindful and soulful eating\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Why these practices are important for mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Practical strategies to implement mindful and soulful eating\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Mindful eating focuses on being present and aware during meals\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Soulful eating adds a spiritual dimension to the eating experience\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Regular meal timing helps prevent extreme hunger and fullness\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Focus on internal cues rather than calorie counting\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Simple strategies like eating without distractions can make a big difference\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Ready to revolutionize your eating habits and connect more deeply with your food? Discover 14 easy-to-implement strategies for mindful and soulful eating that you can start using today.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth explanations and a complete list of mindful and soulful eating strategies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Meal Timing Strategies\"}),/*#__PURE__*/t(\"p\",{children:[\"We\u2019ve encouraged a loose structure of \u201Cwhen\u201D to eat by distributing meals and snacks evenly throughout the day. This strategy is designed to prevent the extremes of hunger and fullness that can lead to mood dysregulation and possibly poor food choices. Have you thought about your \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/blog/why-meal-timing-matters\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"meal timing strategy\"})}),\" yet? This is one of the easiest ways to improve dietary patterns.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"You can always modify your \u201Cwhen\u201D strategy as you evolve as an eater. Just remember to avoid going more than five hours without eating unless you\u2019re sleeping! We \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/intermittent-fasting-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"don\u2019t recommend fasting\"})}),\" because we want to avoid hunger, but of course, everyone is different. \",/*#__PURE__*/e(\"strong\",{children:\"Remember the mantra: Never Hungry, Never Full\"}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Focus on Hunger\u2014Not Math\u2026\"}),/*#__PURE__*/t(\"p\",{children:[\"We\u2019ve introduced a universal food group system to consume all food groups daily and use multiple food groups at every meal and snack. Even if there are apps that do the math for you, we\u2019ve found that \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/the-macrontrient-model\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"math-centric approaches are not ideal in the pursuit of peak mental wellness\"})}),\", as they can create new problems. There\u2019s a revolution going on for people who are done counting their food. Are you here for it?\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"It\u2019s better to focus on internal hunger and fullness cues rather than relying on external indicators. The next step is to think about \u201Chow\u201D to eat. This represents how you are as an eater which includes the rate at which you consume food and the environment when eating. This is part of the emerging field of nutritional psychology.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Mindful Eating\"}),/*#__PURE__*/t(\"p\",{children:[\"Much of the wisdom in this domain has been developed by concepts of Mindful Eating. While there are many definitions of Mindful Eating, we think it\u2019s best remembered as the opposite of mindless eating, or distracted eating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Mindfulness is best summarized as \u201Cdoing what you\u2019re doing while you\u2019re doing it,\u201D in contrast to activities with less intention or even from a dissociated state. Mindful Eating is about slowing down to experience the sensation of food and cultivating awareness of these sensations throughout your entire body. The best way to start being a mindful eater is to chew your food slowly and thoroughly. It might help to emphasize food eaten with utensils rather than handheld.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"h2\",{children:\"Consider Soulful Eating\"}),/*#__PURE__*/t(\"p\",{children:[\"The term Mindful Eating has been used to exhaustion, and many people often equate it to eating with their mind. We think it\u2019s wise to go one step further and to consider Soulful Eating.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"This may involve bringing spirituality to the eating experience. \",/*#__PURE__*/e(\"strong\",{children:\"Human beings have a depth to us that we often ignore or forget.\"}),\" We often fail to see ourselves as small parts of an integrated whole, or parts of a collective consciousness.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Soulful Eating involves the cultivation of gratitude for the nourishment made available by Mother Nature, and how we connect to our food. Eating represents our most profound interaction with nature daily.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"For this reason, we don\u2019t use the familiar adage that \u201Cfood is fuel\u201D because we see it as so much more. Food represents complex information that is communicated to our gut and relayed through our nervous and endocrine systems to eventually register with our brain, which sends the signals back.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"Soulful eating recognizes how precious and dynamic this intricate process is. Soulful eating encourages you to access that quiet space before, during, and after your meals. This is one way to access your \",/*#__PURE__*/e(i,{href:\"https://wisemindnutrition.com/wise-mind-nutrition\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Wise Mind\"})}),\".\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"strong\",{children:\"Implement a \u201Chow to eat\u201D strategy\"}),\" by selecting which of the recommendations feel appropriate for you. You can practice Mindful Eating and Soulful Eating as soon as today! \"]}),/*#__PURE__*/e(\"h4\",{children:\"Mindful Eating and Soulful Eating Strategies\"}),/*#__PURE__*/t(\"p\",{children:[\"Choose as many as you like:\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"1. Only eat while sitting at a table. Clear away the clutter that distracts you.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"2. Serve food in a presentable fashion that is pleasing to your senses. Adjust the lighting or consider candle lighting.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"3. Take five cycles of breath before each meal or snack to bring your parasympathetic nervous system into dominance.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"4. Consider writing a mantra or a prayer to cultivate the spirit of Soulful Eating before meals and snacks. A focus on gratitude works excellent here. Acknowledge the domain of the sacred. Live in a mindset of abundance rather than scarcity.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"5. Stop multitasking when eating. No screens, no scrolling, and no reading. But playing soothing music can be helpful to the healing process. If this all feels like a tall order, commit to this at one meal per day, and see if you can eventually do more.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"6. Engage all your senses when eating. Take the time to smell your food, listen to it while chewing, let it linger in your mouth, and see how the taste of it changes as you approach satiety.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"7. Chew your food slowly and deliberately. Convert your food into a paste-like consistency rather than swallowing large chunks.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"8. Choose \u201Cfork and knife\u201D food over handheld food.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"9. Put your food and knife down in between bites. This helps to slow the process down through the promotion of proper satiety signaling.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"10. Stop halfway through your meal and check in with your hunger and fullness. Individuals who overeat might strategize how much of their plate to finish, and individuals who undereat might commit to finishing their plate.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"11. Be nonjudgmental about the eating process. Let go of any unkind thoughts you have about your body and your relationship to food. Acknowledge your positive and negative responses to food without any judgment. Invite self-compassion into each meal.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"12. After some meals, you might want to journal about the feelings and thoughts that came up.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"13. Welcome uncertainty and unpredictability into the eating process. Be perfectly imperfect.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{}),\"14. Clean up as you prepare your food and finish cleaning shortly after the meal. Postponing this activity creates an unnecessary burden that should be disentangled from the eating process. Convert the cooking and clean-up into a prideful meditative process.\"]})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText9\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
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