Navigating Nutrition: Common Questions Answered
Common Questions Answered:
Following the guidelines below is a good starting point to begin revitalizing your body, brain chemistry and self-esteem with proper nutrition.
You don’t have to overhaul your entire diet overnight. Start by simply being a bit more mindful about what you put in your body — for instance, skip processed convenience foods and fill your plate with lots of fruits and vegetables. Experiment with different recipes and eating routines that fit into your schedule & preferences.
How much water to drink? Stay hydrated. Your body needs regular hydration, so be sure to drink plenty of water. Each person has their own unique hydration needs. For the average person 1mL per kcal is recommended. IF you pregnant or have have medical conditions like CHF, CKD among others your hydration needs may change. A good rule of thumb that is simple to remember is aiming for 8-10, 8 ounce glasses of water per day.
Do I really need to start my day with breakfast? For most, YES 100%.
You need the fuel from food — not just a quick cup of coffee — to keep you going through the morning.
Protein and Carbs together will help to fuel your brain and energy levels, aid in additional muscle repair from yesterday's workouts and stabilize blood sugar & hormones. Women especially will function better with a breakfast as females in reproductive years are not advised to do long haul intermittent fasts. The best breakfasts include a mix of protein, fiber and healthy fats; this combo will keep you full for at least three hours and prevent blood sugar dips that can affect mood. Try some eggs with sautéed spinach and a pear, or low-fat Greek yogurt with a handful of nuts and a small apple.
Is Coffee good or bad for my health?
Coffee is safe to drink in moderation; approx. 400mg or less per day (equivalent to 5 cups of coffee, 8 ounces each) is safe for consumption by most healthy individuals.
Decades of research on coffee has concluded there are many health benefits to consuming coffee (organic is possible). Those benefits include:
Note: caffeine content varies based on brand/blend; espresso vs regular brewed coffee vs. cold brew coffee vs regular iced coffee. Read labels folks. Coffee, tea, soda or even food (like chocolate), caffeine can exacerbate anxiety and insomnia. Sleep troubles are common partly because caffeine can disrupt your body's ability to rest and making it difficult to fall (or stay) asleep.
Tip: limit overall caffeine intake after 12pm to help your body rest at bedtime.
Benefits of Coffee and Green Tea:
If you find it impossible to completely cut out caffeine, limit intake to two beverages per day and neither too close to bedtime. (The effects of caffeine can last from eight to 14 hours.) Decaffeinated coffee is a better choice, but even decaf has a little caffeine.
Explain what the terms “foods close to nature” and “whole foods”
What should I look out for when reading food labels?
1. Focus on understanding the Calories, Total Fat, Carbohydrates, Fiber and Protein.
2. Saturated Fat, Sugar and Sodium
3. Servings per container and serving size - this will help you learn portion control
4. Understanding the ingredients is important to take note of as well but instead focus on the ingredients and minimize foods with a laundry list of items on the label (especially ingredients you don’t recognize or can’t pronounce)
Are all carbs bad?
Refined carbs vs Complex carbohydrates. Refined carbohydrates are like pastries, crackers, cookies, sugary cereals, white bread. Complex carbohydrates are beans, barley, bran, whole grain, brown rice, oats. have fiber attached to them naturally and help to keep you feeling full for longer and does not spike your blood sugar levels as significantly compared to refined carbohydrates. Work with your Registered Dieitian to determine daily needs.
Should I avoid sugary foods and sweets?
Sugar activates the hunger hormone known as Ghrelin and turns off your satiety and fullness hormone known as Leptin.
It's very common for those eating high sugar foods to have constant cravings for more high sugar foods due to the fact the hunger hormone is turned on and leaves you wanting more and more…. Refined sugars provide the rush and comfort that drugs often provide…
For those in drug and alcohol recovery; it is common for people to reach for sugar as a substitute as the result can be a “cross addiction,” or transfer addiction, in which a dependence on one substance is replaced with another. Sugar functions much as a drug does, triggering the release of the feel-good brain chemical dopamine in the same area of the brain affected by other drugs.
Try satisfying combinations with a touch of sweet, such as apple slices and peanut butter, string cheese and a peach or low-fat Greek yogurt mixed with berries and walnuts.
What is the best advice when starting a healthy nutrition and lifestyle change:
Be consistent and start with small changes gradually over time.
Eat antioxidant-rich foods. Fruits and vegetables are jam-packed with powerful antioxidants, making them a good choice for rebuilding a strong immune system during recovery. Add fresh fruit (consider apples, strawberries and blueberries) and raw or lightly-cooked vegetables (broccoli, peppers and carrots are vitamin-packed choices) to your daily diet. As a bonus, these nutrient-dense foods help restore skin and hair, which often deteriorate when using alcohol or drugs.
Power your body with protein. When it comes to nurturing a recovering brain, protein is a key building block. Amino acids from proteins are used to make the neurotransmitters that allow your brain cells to network and communicate. Heavy use of drugs or alcohol combined with a decrease in nutrients also lowers your liver’s ability to filter toxins. If your liver isn’t extremely damaged, quality protein in food can help it become more efficient. Just be sure to choose healthy, easy-to-digest protein sources like fish, poultry and beans.
Fill up with fiber. Since alcohol and drug abuse upset your digestive system – often causing diarrhea, indigestion and constipation — adding fiber to your diet will go a long way toward helping your body recuperate. Fill up on fruits and vegetables and start replacing white flour foods (white pasta, rice and bread) with 100% whole grains (brown rice, quinoa, barley). Foods like brown rice, black beans, artichokes, peas and pears will also provide valuable roughage for your system, which can improve elimination. Start slow and in small doses so your body adjusts to the additional fiber; for example, add a piece of fruit to your breakfast and then some vegetables to your snack. The next day, keep those foods in your diet and then add some beans to your salad at lunch.
Choose healthy fats. To assist in cellular repair and the absorption of vitamins and nutrients, it’s essential to consume an adequate amount of “good” fats. These include olive oil, flaxseed oil and omega-3s (found in fatty fish, nuts and flaxseeds).
Be a smart snacker. Eating regular, healthy snacks that contain some protein will help regulate your blood sugar, which keeps your mood stable. Light snacks might include hummus with carrot sticks or string cheese with some whole-wheat crackers.
Adding healthy eating to your addiction-fighting arsenal can go a long way toward helping you make the right choices to stay sober. If nothing else, a well-rounded diet will help you look and feel better — and being happier with the person you see in the mirror is no small thing. The clearer eyes, hair and skin and heightened energy and mood that good food can bring are proof of progress and of your commitment to a better life.