Small Changes Add Up

Nutrition Revisions

Back in November , when I first decided to quit drinking, I knew that I would have to simultaneously make other lifestyle changes in order to avoid falling into compensatory addictions in the process. Many people who are going through the process of recovery fail to make these adjustments initially, creating a cascade of other bad choices which will lead to unnecessary stressors later on. It makes no sense to replace one bad habit with several others. It certainly is great to overcome an addiction that is killing you ( like drugs or alcohol) but in the long run, if you turn to over eating, increase your online time, start or increase your nicotine habit, becoming physically lazier, etc. you will have even more problems to deal with later.

Now, I understand that no one is perfect and you cannot create a lifestyle overhaul in one night or even one month. But I certainly advocate making changes to enhance your recovery in every way possible , even if it comes about slowly over a few months. So, even if you can’t deal with too many changes at once, do NOT avoid them all together for any length of time. You will thank yourself later!

This post will reflect and discuss a few decisions I made concerning my diet and nutrition at that time and how it has evolved since then, as well as additional changes I have made since going off of social media.

1. I started out by participating in a local “food buyers” club which allowed me to order fresh produce each week by sending a list to the owner of what I wanted and paying an amount each order via paypal. If the items were not available that week, the credit remains in the account for future orders. This really helped to up my intake of vegetables and fruits , and all I had to do was order then pick them up right down the street .In may I joined a CSA with my daughter as well, unfortunately we have been unhappy with the produce we are receiving. I suggest word of mouth when joining one of these .
2. I had been realizing slowly and loathingly that caffeine was really affecting mymood, my sleep, and my water intake. I cut myself off completely several times for weeks . Over the past 8 months I have slipped a few times and began using more caffeine here & there until it built right back up to 2-3 cups a day. GRRR! It’s been a battle but I have made progress. I have decided that ½ – 1 cup right before I leave for work at night is my best option to avoid nausea, loss of appetite and a still have a small boost for my nightshift. I notice a HUGE difference when I abstain completely though and I continue to work on this.
3. I have increased my water intake each day. I surely have not accomplished the consistent goal of at least 3-4 (16 oz) bottles a day, but I never go below 3 bottles. Since I actually love water, I don’t have to force it like some people say they do, but I do take issue with having to pee constantly. That’s the trade-off for me, but the more water I drink , the better I feel. Less headaches, less aches & pains, and less “fuzziness”. I wish I could say better sleep, but the bathroom trips affect that . Ugh! Sometimes, I wish I could just put a catheter in overnight! Ha-ha!
4. I have tried adding a daily vitamin . I first tried a few cheaper brands. Sometimes it seems to help but other times I felt like I was just peeing them all out. I really do believe sometime soon I will have to find a “quality” brand and just buckle down and pay the price for it. The generic ones really are a waste.
5. Another goal I have is to try to eat something mainly protein based within an hour after waking. I struggle with this big time. I just never feel like eating for several hours when I first wake. This is probably a lingering side effect from starting my day with caffeine. I was forcing down a yogurt before the gym most days but the energy it supplied was negligible and I felt like I was even hungrier when I got home. I’ve read a few places that starting the day with a protein /fat ratio of 80:20 ( percent wise) is usually the best option for those of us who lift weights. I get organic free range eggs from a nursing case I work regularly and I did well with a meal of 2 eggs and 2 sausage links about 7 years ago and getting to the gym 4-5 nights a week. So, that is my plan.
6. Many people do not realize how much sugar they take in, especially those who drink a boat-loadof store bought ice teas, energy drinks, soda and/or other pre made “drinks”- like fruit ‘flavored ‘ items. If you are drinking more than 8 oz of this poison every day, you are not doing yourself any favors. The worst thing about drinking any form of caffeine in combination with all the sugars ( think Turkey Hill Ice tea) is how absolutely dehydrating this is . Sugar dehydrates. Caffeine dehydrates. It’s a lethal combo. Hydrateyour brain! Drink more water , folks- less of everything else. Also, processed sugar in any form is horrific . Not only does it create weight gain, but when you come down form the sugar high you will feel miserable and bloated. Avoid it as much as possible. P.S. Honey is still a sugar, don’t kid yourself. BUT if you have a sweet tooth, chose honey as much as possible because at least it has other benefits.
7. I eliminated breads, pasta, rice & potatoes from my diet. The hardest was the breads for me. But after about 6 weeks I noted my weight decreased by 6-7 pounds and stabilized. Whenever I cheat and have any of the above, I instantly gain 2-3 lbs. and feel really bloated. So, really not worth it.

That’s about it so far. As I said, don’t try to do this stuff all at once or you WILL FAIL in the long run. Take it slow, maybe one habit change every 2 weeks. Don’t beat yourself up when you slip ..just get back on track a.s.a.p. And, as I mentioned in a previous post.. write your successes down somewhere for motivation/reminders. Every tiny little change adds up! Namaste!