The Wise Mind Nutrition 30-Day Program
Dr. David Wiss
December 10, 2022
What are Some of the Topics Covered in the Wise Mind Nutrition 30-Day Program?
Day 1: Food Philosophy
This lesson emphasizes the importance of having an open mind before doing this nutrition work. We encourage you to set aside your old ideas and have a brand new experience with us.
Day 2: When to Eat
This lesson discusses different meal timing strategies and encourages you to get into a rhythm if you’re not already in one.
Day 3: Sleep Hygiene
This lesson emphasizes sleep as one of the pillars of health. Sleep and eating behaviors are closely connected, so we build a solid foundation by examining 14 strategies to improve your sleep hygiene.
Day 4: Beverage Strategy
This lesson discusses beverage intake, an often-overlooked component of nutrition that deserves your full attention. Learn creative ways to improve your hydration.
Day 5: Food Group System
This lesson breaks down the Wise Mind Nutrition food group system. You might already be familiar with our system if you’re using the food log, but there is always room to learn more. Let’s take a deeper dive and start setting some intentions.
Day 6: What to Eat
This lesson offers some ideas for what to eat. The goal is to combine multiple food groups at all meals and snacks. Try to get three or more food groups whenever you eat.
Day 7: Macronutrients: Pros and Cons
This lesson merges the macronutrient model with the Wise Mind Nutrition system and encourages you to use our simple and sustainable approach to begin eating food for mood and brain health.
Day 8: Nutrition for Mental Health
This lesson recaps the work you’ve done so far in the context of mental health. At this point, you’ve made a good beginning, and there’s so much more goodness coming your way!
Day 9: Movement for Mental Health
This lesson introduces a framework for movement and physical activity. This is one of the pillars of health and, therefore, should be integrated with purpose and intention. Finding balance with movement can contribute to a feeling of trust in your body’s natural cues.
Day 10: Visual Portion Guide
This lesson offers a visual portion guide to help you utilize the food group system to achieve balance. Try our recipes and then start “freestyling” in the kitchen. Remember, everything we do here is an estimate because we know that nutrition is not an exact science, and it works against mental health to treat it like it is one.
Day 11: Mindful and Soulful Eating
This lesson is about considering “how” you are as an eater. That is, how to improve how you connect to food daily with 14 strategies for immediate implementation. Today we start to go a little deeper.
Day 12: Hunger Fullness Scale
This lesson breaks down the hunger/fullness scale. You might already be familiar with this tool if you’re logging your food, but there’s always room to learn more and strengthen the communication between your gut and brain.
Day 13: Anti-Inflammatory Eating
This lesson introduces the concept of anti-inflammatory eating. This is one of the key components of food for mood and brain health. You’ll be asked to include some known anti-inflammatory foods that you’re currently not consuming.
Day 14: Gut Health and Bacterial Diversity
This lesson expands on the topic of gut health, which is the most established bridge between nutrition and mental health. Are you ready for more diversity?
Day 15: Fruit Strategy
This lesson expands on fruit and helps you build a sound strategy here with recipes and examples.
Day 16: Vegetable Strategy
This lesson expands on vegetables and helps you build a sound strategy here with recipes and examples.
Day 17: Grain Strategy
This lesson expands on grains and helps you build a sound strategy here with recipes and examples.
Day 18: Dairy (or Dairy Alternative) Strategy
This lesson expands on dairy and helps you build a sound strategy here with recipes and examples.
Day 19: Protein (or Protein Alternative) Strategy
This lesson expands on protein and helps you build a sound strategy here with recipes and examples.
Day 20: Beans Nuts Seeds Strategy
This lesson expands on beans, nuts, and seeds, and helps you build a sound strategy here with recipes and examples.
Day 21: Dietary Fat
This lesson recaps everything we’ve discussed related to dietary fat. This is such an important part of eating food for mood and brain health.
Day 22: Dietary Fiber
This lesson recaps everything we’ve discussed related to dietary fiber. Getting enough fiber might be the best thing you can do for gut health, which we now know has implications for your brain.
Day 23: Grocery Shopping and Cooking
This lesson proposes that it’s difficult to move toward mastery of nutrition unless you’re comfortable at the grocery store and in the kitchen. Are you aiming for mastery? Making progress is the only thing that truly counts.
Day 24: Juicing: Pros and Cons
This lesson discusses the pros and cons of juicing, emphasizing the pros. Juicing can be beneficial for gut health and brain health and, therefore, may be your next indicated action.
Day 25: Contemplative Practices
This lesson introduces several contemplative practices that can improve the mind-body connection and invite deep healing into your life.
Day 26: Mediterranean-Style Eating
This lesson discusses the Mediterranean Lifestyle as a way of eating, which is an evidence-based approach to improving mental health.
Day 27: Sustainable Eating
This lesson introduces concepts that make everything you’ve done in this program sustainable over time, remembering that the work you’ve done is just the beginning.
Day 28: Sustainable Well-Being
This lesson explores well-being beyond the physical and mental dimensions of wellness. There is so much wellness out there that can be accessed and today is about identifying any low-hanging fruit that is ripe for change.
Day 29: Body Image
This lesson focuses on body image. Let’s go deep here and be a part of the collective healing that is happening across the globe.
Day 30: Rules vs. Principles
This lesson summarizes key principles of the program and helps you discern between rules and guiding principles.