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Nourishing for Health: Understanding Food and Wellness

an assorted collection of nourishing whole foods including fish, vegetables, berries, grains, nuts

  • Objectives

    Learning Objective

    Gain a comprehensive understanding of how dietary choices influence physical, mental, and emotional health, emphasizing the importance of whole, unprocessed foods, mindful eating practices, and informed decision-making for long-term wellness.


    Behavioral Objective

    Develop and implement sustainable dietary habits by prioritizing whole foods, reducing processed food intake, and incorporating strategies like mindful eating and informed grocery shopping to support overall well-being.


    Key Thought

    The journey to lasting health begins with intentional food choices that nourish your body, mind, and spirit, empowering you to thrive.

  • Objectives

    Learning Objective

    Gain a comprehensive understanding of how dietary choices influence physical, mental, and emotional health, emphasizing the importance of whole, unprocessed foods, mindful eating practices, and informed decision-making for long-term wellness.


    Behavioral Objective

    Develop and implement sustainable dietary habits by prioritizing whole foods, reducing processed food intake, and incorporating strategies like mindful eating and informed grocery shopping to support overall well-being.


    Key Thought

    The journey to lasting health begins with intentional food choices that nourish your body, mind, and spirit, empowering you to thrive.

  • Terms

    Gut-Microbiota-Brain (GMB) Axis

    noun

    The complex communication network linking the gut, microbiota, and brain. It influences mental and physical health through hormonal, immune, and neural pathways.

    Hidden Sugars

    noun

    Sugars added to processed foods under various names, such as high-fructose corn syrup, dextrose, or maltose, often contributing to excessive sugar intake unknowingly.

    Mindful Eating

    noun

    The practice of being present and fully aware of the experience of eating, focusing on hunger cues, taste, texture, and feelings of fullness to foster a healthier relationship with food.

    Nutrient Density

    noun

    The measure of how many nutrients a food provides relative to the number of calories it contains. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients.

    Personalized Nutrition

    noun

    An individualized approach to diet and health, often using tools like DNA testing and microbiome analysis to tailor nutritional recommendations.

    Processed Foods

    noun

    Foods that have been altered from their natural state, often high in added sugars, unhealthy fats, and preservatives, contributing to inflammation.

    Superfoods

    noun

    Superfoods are nutrient-dense foods believed to be particularly beneficial for health and well-being. They are often high in antioxidants, vitamins, and minerals. Common examples include blueberries, kale, nuts, seeds, and fatty fish like salmon.

    Whole Foods

    noun

    Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

  • Terms

    Gut-Microbiota-Brain (GMB) Axis

    noun

    The complex communication network linking the gut, microbiota, and brain. It influences mental and physical health through hormonal, immune, and neural pathways.

    Hidden Sugars

    noun

    Sugars added to processed foods under various names, such as high-fructose corn syrup, dextrose, or maltose, often contributing to excessive sugar intake unknowingly.

    Mindful Eating

    noun

    The practice of being present and fully aware of the experience of eating, focusing on hunger cues, taste, texture, and feelings of fullness to foster a healthier relationship with food.

    Nutrient Density

    noun

    The measure of how many nutrients a food provides relative to the number of calories it contains. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients.

    Personalized Nutrition

    noun

    An individualized approach to diet and health, often using tools like DNA testing and microbiome analysis to tailor nutritional recommendations.

    Processed Foods

    noun

    Foods that have been altered from their natural state, often high in added sugars, unhealthy fats, and preservatives, contributing to inflammation.

    Superfoods

    noun

    Superfoods are nutrient-dense foods believed to be particularly beneficial for health and well-being. They are often high in antioxidants, vitamins, and minerals. Common examples include blueberries, kale, nuts, seeds, and fatty fish like salmon.

    Whole Foods

    noun

    Foods that are minimally processed and as close to their natural form as possible, providing essential nutrients without added chemicals or artificial ingredients.

Introduction

Food is more than sustenance-it is a cornerstone of physical vitality, mental clarity, and emotional resilience. This module delves into the profound impact of dietary choices on overall wellness, empowering you to make informed decisions that align with your health goals. You'll discover practical strategies for building a nourishing and sustainable lifestyle, from understanding the gut-brain connection to debunking common food myths.

What You Will Learn

The Foundations of Food and Wellness

nutrient rich foods including salmon, spinach, nuts, avocado, tomotatoes

Nutrition is the cornerstone of health and well-being, affecting physical vitality, mental clarity, and emotional balance. This topic introduces the foundational principles that connect food to wellness, exploring how informed dietary choices empower individuals to optimize their health. Understanding the interplay between nutrition and overall well-being allows you to cultivate habits that nourish your body, mind, and spirit.

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Back to Basics: The Truth About Food

a sign that says real food showing whole fruits, vegetables, proteins, and grains

Food is life's essential fuel, yet modern choices often stray far from nature. Navigating dietary trends can feel overwhelming, but one principle remains simple: choose real food. Whole, unprocessed foods nourish your body with balanced nutrients, supporting health and vitality. Returning to basics and embracing natural, nutrient-dense options can foster a healthier, more sustainable lifestyle.

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Why is Eating Healthy So Hard?

a decision dilemma - how to choose healthy food options considering convenience, cost, and pleasure

Eating healthy should be simple, but the modern food environment makes it a challenge. Convenience, cost, and pleasure often dictate our choices, leading to processed, nutrient-poor diets. By understanding the barriers to healthy eating and how to overcome them, you can make intentional food choices that align with your health goals and create a sustainable path to wellness.

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The Gut-Microbiota-Brain Connection

illustration of the gut-brain connection as it relates to health

The gut-microbiota-brain (GMB) axis is a remarkable system linking the gut, brain, and microbiota through neural, hormonal, and immune pathways. This connection significantly impacts mental and physical health, from mood regulation to immune responses. Understanding and nourishing this relationship can foster better well-being through informed dietary and lifestyle choices.

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Breaking Free from Processed Foods

lab technician working on donuts in a processed food factory

Processed foods dominate modern diets, offering convenience at the cost of health. These products often lack essential nutrients and contain additives that can harm the body over time. Reducing reliance on processed foods and prioritizing whole, nutrient-dense alternatives can enhance your energy, improve digestion, and support long-term health. Learn how small, sustainable steps can help you reclaim control over your wellness.

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The Role of Sugar in Health

wooden spoon full of sugar with block sugar cubes around it on a wooden table

Sugar, a staple of modern diets, plays a complex role in health. While essential for energy, excessive consumption poses significant risks, including obesity, type 2 diabetes, heart disease, and non-alcoholic fatty liver disease. This topic explores the impact of sugar and fructose on the body, how to recognize hidden sugars and practical strategies for reducing intake to support long-term health and wellness.

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Superfoods: Nature's Powerhouses

an assortment of superfoods including nuts, berries, vegetables, salmon

Superfoods are celebrated for their exceptional nutrient density and health benefits, from boosting immunity to reducing chronic disease risks. These natural powerhouses can transform your health, including berries, leafy greens, seeds, and other whole foods. By incorporating superfoods into daily meals, you can enhance energy, promote longevity, and support holistic well-being.

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Food and Mood: The Gut-Brain Connection

a woman's face depciting several different moods illustrating how different gfoods can affect your mood

Food profoundly affects mental health and emotional well-being. The intricate gut-brain connection demonstrates how dietary choices influence mood, energy levels, and overall wellness. By exploring how nutrients fuel brain function and identifying the role of the gut microbiome, you can make informed choices to promote emotional balance, reduce stress, and support both physical and mental health.

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Mindful Eating: Enhancing Your Relationship with Food

a search bar with the term mindful eating featuring a woman with an inquisitive gaze

Mindful eating transforms mealtimes into moments of awareness, promoting a deeper connection with your food and body. You can foster healthier choices and improve overall well-being by slowing down, savoring each bite, and tuning into hunger and fullness cues. This topic explores how mindful eating can positively impact digestion, reduce overeating, and enhance your relationship with food.

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Practical Grocery Shopping for Wellness

a woman grocery shopping in the outer isle of a grocery store examining fresh fruits and vegetables

Grocery shopping shapes your health by determining the food in your home and on your plate. A well-planned trip to the store can set the stage for a balanced lifestyle, while haphazard choices may hinder wellness. This topic explores strategies for navigating grocery aisles, avoiding processed foods, and stocking up on nutrient-dense options that fuel your body and support overall health.

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Debunking Food Myths

the word myths overlayed on top of a computer keyboard

Confused by conflicting food advice? You're not alone. Myths about food and nutrition often complicate healthy eating decisions. This topic will help you separate fact from fiction and clarify organic foods, misleading food labels, and popular diet misconceptions. Uncovering the truth behind these myths allows you to make informed and empowered choices for your health and well-being.

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The Path to a Healthier Plate

Discover how simple food choices can transform your health with our visually engaging infographic, "The Path to a Healthier Plate". From building balanced meals and prioritizing whole foods to understanding how your diet impacts your body and mind, this guide makes healthy eating actionable and approachable. Packed with practical tips, myth-busting truths, and easy-to-follow visuals, it's the perfect starting point for anyone ready to take small, impactful steps toward better wellness. Don't miss this chance to simplify your journey to healthier, more nourishing meals!


Simple steps to build a healthier plate and improve overall well-being through balanced meals and mindful food choices.

Infographic titled 'The Path to a Healthier Plate,' illustrating simple steps to create balanced meals, prioritize whole foods, and make mindful food choices for better health.
Download Infographic PDF

Activities

Activities are practical exercises designed to help you apply the topic's Behavioral Objective to your lifestyle. Choose any that interest you, and start making small, meaningful changes toward better health and wellness.

Food Choices Reflection

Objective: Evaluate current eating habits and identify areas for improvement.

  • Keep a food journal for three days, tracking meals and snacks.
  • Identify patterns in processed food intake, whole food consumption, and hydration.
  • Reflect on changes that could improve nutrient balance and overall wellness.

Gut Health Challenge

Objective: Explore how diet influences the gut microbiome and digestive health.

  • Incorporate probiotic and prebiotic foods into your diet for one week.
  • Observe any changes in digestion, mood, or energy levels.
  • Journal insights on how gut-friendly foods affect overall well-being.

Sugar Awareness Experiment

Objective: Identify hidden sugars in everyday foods and reduce intake.

  • Review ingredient labels on five packaged foods in your home.
  • List alternative whole-food options with less added sugar.
  • Challenge yourself to swap one processed snack for a natural alternative daily.

Meal Planning for Wellness

Objective: Develop a balanced, whole-food meal plan.

  • Create a three-day meal plan prioritizing whole foods and nutrient-dense ingredients.
  • Ensure meals include a variety of proteins, healthy fats, and fiber-rich carbohydrates.
  • Shop for ingredients and prepare at least one home-cooked meal from your plan.

Debunking Food Myths

Objective: Separate fact from fiction regarding common nutrition beliefs.

  • Choose one common food myth (e.g., "Carbs are bad" or "Fat causes weight gain").
  • Research scientific evidence supporting or debunking the claim.
  • Summarize findings and share insights with a friend or family member.

Disclaimer: This page is available exclusively for SupplementRelief.com clients. None of the information on this website is intended to replace your relationship with your healthcare provider(s). Nothing should be considered medical advice. The information, knowledge, and experience shared on this website are the opinions of SupplementRelief.com. This site and its content are intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional.

Course Outline


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