Eating for Peak Health and Recovery
To maintain optimal health and support recovery from substance abuse one needs a holistic approach encompassing both nutrition and lifestyle choices. We will explore the 7 Basic Rules for Healthy Eating, focusing on whole foods, as well as delving into lifestyle practices for overall well-being.
7 Basic Rules for Healthy Eating:
Prioritize Whole Foods: Make whole and fresh foods the foundation of your diet. These foods provide essential nutrients that support brain function, energy levels, immunity, weight balance, and overall health. Avoid processed food – shop the periphery of the supermarket. Eat organic as much as possible to avoid the pesticides, herbicides and other toxic chemicals found in conventionally grown fruits and vegetables.
Include Quality Proteins: Incorporate three servings of high-quality protein sources such as fish, free- range organically fed poultry, lean meat, pastured eggs, soy, or plant-based combinations of beans, lentils, and grains into your daily meals. Eat grass-fed (and finished) beef,
Mindful Fat Consumption: Avoid hydrogenated fats and limit saturated fats from meat, dairy, and junk food. Opt for cold-pressed seed oils on salad dressings for a healthier fat profile.
Balance Protein and Carbohydrates: Combine proteins with carbohydrates to slow down carb absorption, promoting sustained energy levels throughout the day.
Choose Low-GI Carbohydrates: Opt for low-glycemic index (GI) carbohydrates like whole grains, vegetables, and lower sugar content fruits, such as kiwi fruit, and berries. Minimize sugar and refined foods to maintain stable blood sugar levels. It’s also been proven that sugar feeds cancer.
Prioritize Antioxidant-Rich Foods: Consume at least five servings of antioxidant-rich fruits and vegetables daily, preferably organic, to support overall health.
Stay Hydrated: Drink at least a quart of water daily, pure or in diluted juices and herbal or fruit teas. Or drink half your weight (in pounds) in ounces, so if you weigh 120 pounds, you would drink 60 ounces of water throughout the day. Add electrolytes as well since they are required to help water enter the cell. Minimize intake of tea, coffee, and alcohol.
Lifestyle Recommendations:
Eliminate Harmful Substances: Avoid smoking, excessive sugar, and high caffeine intake.
Regular Exercise: Incorporate daily physical activity into your routine for enhanced physical and mental well-being.
Prioritize Restorative Sleep: Aim for 7-9 hours of quality sleep each night to support recovery and overall health. You may think you are saving time by sleeping less but in fact, it’s been proven that you are much less efficient when you have less than adequate sleep.
Address Psychological and Spiritual Aspects: Explore a range of lifestyle techniques, including meditation, visualization, biofeedback, music, massage, yoga, movement, and dance to address psychological and spiritual well-being.
This was extracted from my ‘Reclaim Your Brain’ e-book, where you will also learn practical insights into brain chemistry, the mind-body connection, and the connection between mental health and physical well-being.
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