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Love this handout... Gives different activities each day for 28 days....this can help get you back to being active or to help figure out what activities you like to do and what you don't like ... Great means for wellness for all of us.. Enjoy! 
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Practices to try this week..
Walking Meditation Reduce tension and pain by allowing yourself to focus on your breath and movement of the body through walking. Mindfulness of Sounds Tune into the sounds around you and build a deeper awareness of yourself and the space surrounds, engaging in the present moment. ***Be kind to yourself! Meditation is a practice that takes a while to cultivate.*** Try these out! Walking Meditation How-To Guided Walking Meditation Options Mindfulness of Sounds Worksheet 5 Minute Mindfulness Bell  Do you have the following troubles- gas, stomachaches, constipation and diarrhea? These are common signs that your digestive system is off-kilter. But did you know that brittle hair and low energy can also point to tummy troubles? There are foods that support your good gut bacteria (mircobiome) while keeping your digestion track moving smoothly…
Here are 5 food types that can keep your digestive system working.... 1: Dietary Fiber Foods: Prunes, Berries, Apples, Lentils and Other beans... Fiber keeps things moving through your digestive system. Otherwise, toxins, hormones and other substances will build up and be reabsorbed. A diet rich in fiber protects against colon cancer and cancers of the small intestine, according to a 2008 study in the Gastroenterology journal . It also keeps blood sugar on an even keel. Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes are the go-to fruit. Why? They have a mild laxative effect, but they’re also a great source of energy, nutrients and disease-fighting phenolic compounds. 2: Probiotics Food: Yogurt Probiotics are those good bacteria or microbiome that you hear people raving about. Our intestinal flora, in fact, is made up of trillions of good bacteria that aid in digestion and promote healthy immune systems. The No. 1 probiotic food is yogurt-- most people associate this with the Activia (not a promotion) commercials. Please keep in mind that it is a dairy product most of the time but there are great alternatives for those that can't consume dairy. No matter if a yogurt is dairy or not, eating a yogurt calms digestive complaints. That’s because it contains live cultures, typically lactobacillus and bifidobacterium, that help lactose digestion. When choosing a yogurt, make sure the cultures are listed as “live” or “active” no matter if dairy or not. Yogurts with added fiber are even better. But steer clear of yogurts with a lot of sugar--fruit on the bottom etc. Sugar hurts your digestive health because it feeds the bad bacteria in your GI tract. Plain, unsweetened yogurt is best. 3: Prebiotics Foods: Lentils, Onions, Garlic, Bananas Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract. Fortunately, prebiotics are found in many foods. Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more. Lentils, are a great source of prebiotics and dietary fiber. To help your body better use the iron found in lentils, prepare them with a vitamin C-rich food such as tomatoes or bell peppers. 4: Gluten-free grains Foods: Quinoa, Oats, Millet, Buckwheat Gluten is a protein found in grains such as wheat, barley and rye which isn’t necessarily bad for you unless your gut and/or immune system reacts to the protein causing an intolerance and/or allergy. Regardless, many people, whether family history or ailment, feel better when they stop eating gluten. So expanding your grain repertoire is a good idea whether or not you’re gluten-intolerant or not. Quinoa (pronounced “keen-wah”) is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids that we need to gain from our dietary intake. It’s also fiber-rich and bursting with minerals. It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more. 5: Fermented foods Foods: Sourdough, Tempeh, Miso, Kimchi, Sauerkraut Sometimes your GI tract just needs a break. Fermented foods can be this solution. Fermenting also increases our absorption of the other nutrients too. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods. So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads are often made with wheat flour, but the fermentation weakens the gluten. If you want to avoid wheat entirely, many grocery stores now offer 100% gluten-free sourdough- if you can find it. Basically, a healthy digestive system begins with a healthy nutrient dense diet. There are foods that help improve digestion and there are foods that we should limit and/or avoid if possible when wanting to keep a healthy gut or to heal our guts. Food types to limit and/or avoid will be part II...so check back. Furthermore, the foods you consume not only affect the gut function but also how you feel and other areas of your body too. So when deciding what to eat keep in mind that one of the best ways to a healthier you is by taking care of your gastrointestinal (GI) tract. Our gut is "home" to our most precious disease-fighting resource- the immune system. The majority of our immune system is in our digestive tract along with numerous neurotransmitters and nerve endings that are so important in maintaining our health and wellness. Remember food is medicine.. it's our first defense. Numerous studies show that eating healthy can go a long way toward helping you on the road to recovery. Granted there is a lot going on and you may not be ready to take everything on at once-- I get that and at the same time the eating habits that are occurring in the programs with sweets, fats, and junk food, may be hindering you more than helping you on your path to recovery. During recovering addicts are faced with various nutritional dilemmas such as....
So, it’s surprising that proper nutrition is not emphasized more in recovery programs. Nutritional education via groups and/or 1:1 sessions can significantly help those recovering from addiction. It seems like common sense, but proper nutrition has the potential to make those in recovery feel better both mentally and physically. Furthermore, research shows that the inclusion of nutrition education in substance abuse treatment programs and/or mental health therapies can increase participants’ success in achieving long term recovery and provides more support. Proper nutrition helps recovering addicts to feel better because nutrients give the body energy, help build and repair organ tissue, and strengthen the immune system. Because recovering addicts have usually damaged vital organs during their drug or alcohol abuse, good nutrition provides them with the nutritional building blocks they need to begin restoring these damaged tissues. Hopefully, you are starting to see that nutrition plays an important role but if not here's another way it can help. Nutrition helps with one's mood by making changes in your diet it can alter brain structure both chemically and physiologically, and influence your behavior. The consumption of certain foods have been tied to increased production of key neurotransmitters like serotonin, which enhances mood. This doesn't mean stopping medications prescribed by your doctor but it can be a means to enhance the healing and support you while on your journey. Basically, recovering addicts can use food to feel better physically (as their bodies receive the nutrients they need to repair prior damage and operate on a more optimal level) and mentally (as they eat foods that enhance their mood and overall well-being). By feeling better through food, it will reduce the risk of relapse, which recovering addicts with poor dietary habits are more likely to do. One of the reasons why this occurs is because in most cases, addicts are so unfamiliar with the feeling of hunger, they misinterpret hunger as a drug craving which results them to relapse. This mistake can be easily remedied by eating frequent, healthy meals. When adding nutrition to your addiction-fighting tool-box, it is important to collaborate with a trained nutrition professional who can tailor your diet to your specific needs in recovery. Remember this is just the tip of all that nutrient dense rich foods can do for you plus it takes time and there is a lot of support out there-- YOU just have to take the steps to ask for the help! Just a few studies showing Nutrition being a key factor in Recovery and Mental Health- https://pubmed.ncbi.nlm.nih.gov/15054346/ https://pubmed.ncbi.nlm.nih.gov/28806640/ |
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