Microsoft word - nutrition in recovery

NUTRITION IN RECOVERY Let food be your medicine. -Hippocrates noticeably improved through good nutrition.  Reduce withdraw symptoms and cravings  Detoxify the body from harmful affects of Eat artificial, processed fuel - we feel These include:  Recovery Fruits- 2-3 servings a day □ Raspberries □ Strawberries □ Watermelon  Recovery Vegetables- 4- 7 servings a day □ Romaine Lettuce □ Potatoes in skin □ Pumpkin □ Sweet Peppers □ Sweet Potatoes □ Tomatoes Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications.  Recovery Proteins- 1 small serving with □ Lean Poultry □ Walnuts □ Sunflower seeds □ Almonds □ Beans/Legume (Black, Pinto, Lentil, peas, etc.) □ Protein Powder (Hemp, Brown Rice, Whey) □ Wild Salmon or other wild caught fish  Recovery Whole Grains- 1-2 serving per
This information can be found in Eating for Recovery by Molly
Siple, MS, RD. This book is also a great source of recipes.
Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your
doctor or nutritionist before making any changes in diet, especially if you have a health condition
or are taking medications.
1. Eat Breakfast
every day.
etc.), Oatmeal with fruit, Protein shake, Fresh fruit
2. Eat one small serving of healthy protein with
each meal.
3. Use your Blender!
4. Start drinking filtered or
spring water and other healthy fluids
throughout the day.
It helps to remember to drink water when you have your own water bottle. Other good drinks are decaffeinated green and herbal teas, a couple ounces of fruit juice mixed with sparkling water, and green veggie juices. Reduce or avoid drinks with caffeine, sugar and artificial sweeteners. Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications. 5. Eat three meals a day.

This will help to keep you blood sugar stable. When we
skip meals our blood sugar drops we get irritable, experience brain fog and are more vulnerable to 6. Add more Fruits and Vegetables.

“Make salad the main dish.” This is what Dr. Fuhrman recommends to help us get all our serving of vegetables each day. King of nutritious foods - dark green leafy vegetables. Kale, spinach and other green leafy vegetables have the most vitamins and minerals. One way to get more spinach is to throw one or two handfuls into you smoothie or protein shake Fruit smoothies and juicing vegetables are a great way to add in more fruits and veggies each day. 7. Take a high-potency multivitamin.

Jack Challem in his book The Food-Mood Solution
writes that high-potency multivitamins are good all-
round mood and mind enhancers. A good brand is
Source Naturals- Life Force Multiple. It is best to buy
your multivitamins at a natural health store or at www.vitacost.com Disclaimer- I am not a medical doctor, dietician or nutritionist. You should consult with your doctor or nutritionist before making any changes in diet, especially if you have a health condition or are taking medications. Eating for Recovery by Molly Siple, MS, RD The Food-Mood Solution by Jack Challem Potatoes not Prozac by Kathleen DesMaison, Ph.D. Eat to Live by Joel Fuhrman, M.D. Eating Well for Optimum Health by Andrew Weil, M.D.
Video

Food Matters- on Netflix
Local Natural Health Stores
Community Pharmacy- 341 State St. (at Gorham) Green Earth- 6333 University Ave.
Apple Wellness- 6313 McKee Road, Suite 100
Fitchburg, Wisconsin 53719
Local Natural Food Grocers
Willy Street Co-op

Source: http://connectionscounseling.com/sites/default/files/nutrition_in_recovery.pdf