For me, recovery is about restoring my mind, spirit and body — and eating healthfully is one of the best ways to replenish my body that’s been neglected through my active alcoholism. I was not eating properly when I was drinking. As a Certified Health Coach, I knew a healthful diet was important, but unfortunately, my drinking caused my healthy lifestyle to be put on the back burner. I was consuming all the wrong things, all the time—fatty, salty and sugary. Along with all the other effects of alcoholism, my body was also depleted of important vitamins and nutrients including calcium, vitamins D and B6, iron and folic acid. Since I began my journey through recovery, my diet has greatly improved. I am eating “whole” foods again, things I make myself with fresh ingredients. I feel better, my mood has improved and I have the physical and mental energy needed to handle the hard work of recovery. Here are some of my go-to tips for eating well and feeling good:
Stay hydrated. Your body needs regular hydration, so be sure to drink plenty of water. Drinking water flushes out toxins and aids in overall digestion and healing.
Start your day right with a good breakfast. The best breakfasts include a mix of protein, fiber and healthy fats; try some eggs with sautéed spinach and a pear, or low-fat cottage cheese and a small apple or if time is an issue a high protein/ low sugar shake made with quality protein powder.
Choose foods closest to nature. In other words, it’s better to eat an apple than to drink apple juice or eat applesauce. Read labels. Don’t worry about the calories and fat grams, but instead focus on the ingredients and minimize foods with a laundry list of items on the label (especially ingredients you don’t recognize or can’t pronounce).
Avoid sugary foods and refined carbohydrates. Opt for whole grain pastas, brown rice and other whole grains.
Power up with protein! Be sure to choose healthy, easy-to-digest protein sources like fish, poultry and beans.
Choose healthy fats. These include olive oil, flaxseed oil and omega-3s found in fatty fish, nuts and flaxseeds.
Be a smart snacker. Light snacks might include hummus with carrot sticks or string cheese with some whole-wheat crackers or a square of really good dark chocolate (my favorite!) I know that adding healthy eating to my recovery has helped me in making the right choices to maintain my sobriety. If nothing else, I look and feel better, and I have a new-found heightened energy and mood that good food brings. These factors are proof of progress and my ongoing commitment to a better life.