More Veggies, Less Stress

Need yet another reason to load up on fruits and veggies? It could lower your risk of stress, especially if you’re a woman, according to a new large-scale study. Researchers found that women who ate five to seven servings of fruits and vegetables each day had a 23 percent lower risk of stress, compared with women who consumed zero to one serving per day. 

Other notable findings included: 

• Women who consumed two servings of fruits daily had a 16 percent lower risk of stress than women who consumed zero to one serving. 
• Eating three to four servings of vegetables daily was linked to an 18 percent lower stress risk.
• When looking at the results by sex, the researchers found that the link was much stronger for women.
• Moderate fruit intake alone had no significant benefit on psychological stress.

While further research is needed to better determine how these foods impact stress, past studies have found that folate-rich leafy greens (spinach, kale) can help increase the production of feel-good mood stabilizers in the brain. In the meantime, it certainly can't hurt to add more fruits and vegetables to your recovery diet. Here are some tips: 

• Whip up a smoothie. Add some spinach, strawberries and a half of banana – or another variation of your favorite fruits and veggies. 
• Start the morning with a veggie-packed omelet. Add peppers, tomatoes, mushrooms, spinach or onions to your favorite eggs.
• Double up. A little extra chopping can go a long way for your vegetable intake, so next time a soup or salad recipe calls for a certain amount of veggies, double it. 
• Grate your way to goodness. Get creative in the kitchen by shredding or pureeing fruits and vegetables and adding them to your favorite recipes. Think grated zucchini and carrots in turkey burgers or pureed cauliflower in mac and cheese. 
• Go seasonal. Hit your local farmer’s market and experiment with a new seasonal fruit or vegetable each week. 

Hybrid Addiction Treatment at Complete Harmony 
Complete Harmony provides clients with an array of holistic modalities that complement the 12-step experience, including nutrition and exercise planning. To learn more about how we can help heal your body, mind, and soul, call us today: 866-930-4673. 

7 Habits for a Healthy Digestive System

Taking care of your digestive health can serve double-duty for those in recovery. It can help heal your body from the years of alcohol or drug abuse and it may improve your mood, too.

Scientists have found that gut bacteria regulate how people think and feel, playing a role in both anxiety and depression. 

Prioritizing some healthy lifestyle habits may be all it takes to improve your digestive health – and some of these steps, like exercising and stress management, are likely already part of your overall recovery plan.

1. Stick to a high-fiber diet. Incorporating fiber-rich foods, like vegetables, legumes, and fruits, into your eating plan can help prevent constipation and keep things moving through your digestive tract. 
2. Stay hydrated. Drinking plenty of water also prevents constipation, helping dissolve fats and soluble fiber. 
3. Load up on yogurt. Probiotics in foods like yogurt and kefir stimulate healthy digestive function and combat the effects of a poor diet and stress.
4. Sprinkle on cinnamon. A recent study found that the spice lowers temperatures in the stomach, which can help lower the levels of stomach acid and pepsin in the gut. Stick to no more than a teaspoon per day, notes The National Institutes of Health. And, avoid cassia cinnamon (Chinese cinnamon), which contains coumarin, known to affect blood clotting and be toxic to the liver for some people.
5. Scale back on bad habits. Coffee and cigarettes can interfere with the functioning of your digestive system and lead to stomach ulcers and heartburn.
6. Make exercise part of your routine. Regular exercise can prevent constipation and promote a healthy weight – both key to good digestive health. 
7. Be mindful of stress. Yet another reason to add yoga or meditation to the recovery process. Stress and anxiety can kick your digestive system into overdrive. 

Nutrition Planning at Complete Harmony
At Complete Harmony, we help our clients plan healthful meals to enrich their body and mind. By integrating conventional and holistic recovery approaches, we help restore balance to the whole person. To learn more, call: 866-930-4673.

Smart Snacks for Recovery

Putting a healthful diet on your radar is an important part of your overall recovery and relapse strategy. After all, proper nutrition is an important part of healing your body and mind from the damage of addiction. The goal is to stay full, energized, and alert throughout the day – this will help you better complete recovery tasks, have willpower, and make smart decisions – and to distinguish hunger cues from cravings. 

One way to do this is to incorporate regular snacks into your diet. This doesn’t mean loading up on processed, sugary foods, which could lead to a sugar addiction, or at the very least, an energy roller coaster. Instead, the trick to snacking for a healthy recovery is to choose nutrient-rich foods and filling combos of protein and fiber. 

14 Filling Food Combos 
Add these simple, portable (and, of course, yummy) snack ideas to your recovery diet: 

• Hard-boiled egg and slice of whole-wheat toast
• Whole-grain toast or celery sticks with dollop of natural peanut butter (no sugar added)
• Plain Greek yogurt with blueberries
• Hummus with carrot sticks or sliced bell peppers 
• Low-fat string cheese with whole-wheat crackers
• Turkey roll-ups wrapped in lettuce with apple slices
• Apple with handful of raisins and dollop of nut butter
• Half of whole-grain bagel with ricotta, strawberries, and honey
• Whole-grain waffle with dollop of nut butter and yogurt
• Oatmeal with handful of crushed almonds or berries
• Edamame
• Brown rice cake with ¼ of an avocado
• 2 cups of watermelon and handful of pistachios
• Banana slices with ¼ teaspoon of Nutella 

Nutrition Planning at Complete Harmony
Helping clients plan healthful meals to enrich their body and mind is just one of the many features of our hybrid addiction treatment. By integrating conventional and holistic recovery approaches, we help restore balance to the whole person. To learn more, call: 866-930-4673.