Health

Feed your brain and body!

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What you EAT can help prevent relapse.

Even a few, minor changes to your diet can strengthen your brain and “re-wire” your hunger to diminish cravings. This is due to how most processed foods can be “triggers”– so learn to avoid them!

It’s actually simple: “Good” foods are those that you buy by the pound, “bad” are found among those that are processed and packaged.

Stay stopped by selecting healthier foods.

Healthier eating translates into fewer cravings, easier weight management, a sense of well-being, and overall better health!

Easy nutrition basics

  • Never shop for food when hungry
  • Never skip a meal
  • Always have healthy snacks available and with you (carrots, nuts, cheese, yogurt, etc.)

 

Food Categories (basic)

Below is a guideline for healthy eating. The “+++” food groups should be staples in your diet. Foods in these groups that can serve as easy snacks to keep your energy up are in green. The other groups should be eaten sparingly.

Protein Vegetables Grains/Nuts Fruits Starch Oils/Fats
+++ +++ +++ +++ ++ +
Beef Artichoke Almonds Apples Bread Butter
Chicken Asparagus Beans Bananas Grits/Polenta Canola Oil
Cheese Broccoli Lentils Berries Pasta Corn Oil
Cottage Cheese Carrots Rice Oranges Potatoes Grape Seed Oil
Eggs Cauliflower Quinoa Pears Margarine
Fish Eggplant Walnuts Olive Oil
Lamb Tomatoes Avocado
Pork Olives
Shellfish
Tofu
Yogurt

Fitness

Exercise changes brain chemistry and helps prevent relapse.

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Your brain on exercise

Even a small amount of daily exercise can change and strengthen your brain and “re-wire” it to diminish cravings. This is due to the re-balancing of concentrations of pleasurable neurotransmitters, including:

  • Dopamine
  • Endorphin
  • Serotonin

Stay stopped by adding routine exercise to your daily life.

Just like any other habit, repetition reinforces the behavior – good or bad. Exercise not only helps you stay in recovery, it also has the obvious benefits of weight and disease management, delivering an overall sense of well being, and looking and feeling better!

 


Exercise Plans (basic)

Below are ideas for those who haven’t yet started exercising (Beginner/LIGHT), and for those who are already in shape (In Shape/MODERATE).
Each contains 4 key components:

  • Warm Up
  • Aerobic
  • Strength
  • Cool Down
Beginner- LIGHT Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm up
(5 minutes)
Walk, dynamic stretching rest Walk, dynamic stretching rest Walk, dynamic stretching rest rest
Aerobic
(15 minutes)
Brisk walk rest Cardio equipment rest Hike, bike, or swim rest rest
Strength
(10 minutes)
Calisthenics rest Upper, lower body weights rest Resistance training rest rest
Cool down
(5 minutes)
Walk, stretch rest Dynamic stretching, walk rest Dynamic static stretching rest rest

 

In Shape-MODERATE Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm up
(10 minutes)
Walk, easy jog/cardio, stretching Walk, easy jog/cardio, stretching Walk, easy jog/cardio, stretching Walk, easy jog/cardio, stretching Walk, easy jog/cardio, stretching rest rest
Aerobic
(30 minutes)
Walk, easy jog/cardio, stretching X-country run, hike, bike, or swim Walk, easy jog/cardio, stretching X-country run, hike, bike, or swim Walk, easy jog/cardio, stretching rest rest
Strength
(20 minutes)
Weights, chest, back, legs Weights, shoulders, arms, abs Calisthenics, resistance, Pilates, yoga Weights, chest, back, legs Weights, shoulders, arms, abs rest rest
Cool down
(10 minutes)
Walk, stretch Walk, stretch Walk, stretch Walk, stretch Walk, stretch rest rest