A person with substance abuse is more likely to relapse when they are malnourished. This is why regular meals are important. Some research suggest drug and alcohol addiction causes a person to forget what it is like to be hungry and they may crave drugs instead of true hunger. The person should be encouraged therapeutically to think that they may be hungry when cravings become strong. shutterstock_82759033

During recovery from substance use, dehydration is also common. It is important to get enough fluids during and in between meals. Appetite usually returns during recovery. A person in recovery is often more likely to overeat, particularly if they were taking stimulants. It is important to eat healthy meals and snacks and avoid high calorie junk foods with low nutrition, such as sweets. In some cases if weight gain has occurred, eating foods that are nutrient dense not calorically dense is a strategy that can be used to avoid further weight gain, promote weight loss and most importantly prevent health related issues to increased levels of adipose tissue (body fat). By following these guidelines through the recovery process it will have a small but statistically significant effect on helping a patient withdrawal from addiction while reducing symptoms of their addiction.

  • Develop a meal and snack schedule and adhere to the routine daily. This will reduce cravings while keeping the body in a state of balance.
  • Aim to eat 9-11 servings of fruits and vegetables daily. Preferably a ratio of one fruit to three vegetables. This keeps fiber intake at optimal levels, and provides vitamins and minerals in their most raw form. shutterstock_189984446
  • Drink at least half of your body weight in ounces of stable alkaline water (Aqua OH-!) daily. This will promote optimal organ function, electrolyte balance, and reduce cravings.
  • Include a high quality source of protein, a heart healthy fat and fibrous carbohydrate at each meal. This is the most absorbable form of amino acids which have been shown to be critical in addiction and recovery.
  • Vitamin and mineral supplements may be helpful during recovery. A high quality multi-vitamin and mineral supplement, B-complex, vitamin D, omega 3 fish oil, and a probiotic are all recommended to take daily with meals for optimal absorption [3]. More specific supplements and herbs can be recommended individually based on assessment and laboratory values.
  • Get regular exercise, at least 30 minutes most days of the week.
  • Aim to get at least 7-8 hours of quality sleep per night.
  • Reduce caffeine and stop smoking.
  • Seek help from counselors, therapist and/or support groups on a regular basis.

Another important area in the use of nutrition in recovery and relapse prevention is the addition of appropriate amino acids that serve as the building blocks for powerful chemicals in the brain called neurotransmitters.  These neurotransmitters, including epinephrine and nor-epinephrine, GABA, serotonin and dopamine, are closely tied to addiction behavior.  With the use of various amino acids, brain chemistry can be changed to help normalize and restore deficiencies in the neurotransmitters that spur cravings that can lead to addiction and relapse. Amino Acid injections are the most potent and effective, and optimal to use during recovery. Oral supplementation is good for long term use after neurotransmitters have initially been changed. This is also known to suppress the opiate receptors which greatly aids in recovery.

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Week One
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST1-2 c. stable alkaline water (Aqua OH-!) Quinoa “Oatmeal” * Veggie Egg Scramble*   Warm banana breakfast cereal * Cranberry nut crunch cereal* Cranberry crunch cereal* Coconut flour pancakes* Pumpkin Apple pie muffin*
SNACK1-2 c. stable alkaline water (Aqua OH-!) ¼ c Almonds and walnuts Celery with almond or cashew butter Coconut yogurt (none dairy) 1 serving Low sugar fruit- berries, apple, plum, grapes Celery with almond or cashew butter 1 serving Low sugar fruit- berries, apple, plum, grapes ¼ c Almonds and walnuts
LUNCH1-2 c. stable alkaline water (Aqua OH-!) Lettuce wraps- romaine lettuce with veggies and plain chicken or turkey and salad dressing Chili squash boats* Chicken cabbage salad* Chopped salad* Lettuce wraps-romaine lettuce with veggies and plain chicken or turkey and salad dressing Cool broccoli salad* and 3 oz turkey or chicken breast Loaded sweet potato*
SNACK1-2 c. stable alkaline water (Aqua OH-!) apple Coconut dairy free yogurt Celery or apple with nut butter (no sunflower) pear 1 serving low sugar fruit ¼ c nuts (no pine or sunflower seeds) Celery or apple with nut butter (no sunflower)
DINNER1-2 c. stable alkaline water (Aqua OH-!) Siracha lime chicken* with roasted green beans Lemon Rosemary chicken and potatoes* Jalapeño burgers* with side salad Chipotle chicken nachos * Peach glazed chicken* and broccoli Caveman cupcakes * Almond crusted sea bass* with roasted Brussel sprouts and green beans.

*See recipes below.

Aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-!) throughout the day.

RECIPES

Breakfast Monday – Quinoa “Oatmeal”
INGREDIENTS

1 c cooked quinoa
¼ c blueberries
1 tbs. none-dairy protein
Unsweet almond or coconut milk
DIRECTIONS

Add ingredients to a microwave safe bowel or stovetop pot and cook until heated through.

Breakfast Tuesday – Veggie Egg Scramble
INGREDIENTS

2 eggs
1 c veggies of your choice (peppers, onion, tomato, mushrooms, etc.)
1 oz. soy and dairy free cheese optional
DIRECTIONS-

Scramble together until vegetables are tender and eggs are cooked through.

Breakfast Wednesday – Warm Banana Nut Breakfast Cereal

INGREDIENTS

1/2 cup water
½ cup almond milk
2.5 tablespoon quinoa
1 small banana, sliced
1 tablespoon ground flax seed
1 pinch ground cinnamon
1 tablespoon chopped walnuts
¼ teaspoon vanilla extract

DIRECTIONS
1. Stir the water, milk, and quinoa together in a saucepan; bring to a gentle boil.
2. Reduce heat to low and simmer 5 minutes, or until the quinoa begins to soften. Stir in the banana, flax and cinnamon.
3. Cook, stirring frequently over low heat for 2 to 5 minutes or until the mixture thickens. Remove from the heat and stir in the walnuts and vanilla.

Breakfast Thursday- Cranberry Nut Crunch Cereal

INGREDIENTS
1/2 cup chopped walnuts
1/4 cup pumpkin seeds
2 Tbsp. squash seeds (or more pumpkin seeds)
1/2 cup almond meal/almond flour
1 1/3 cup shredded coconut
1 cup almonds, chopped
1 1/2 tsp. cinnamon
3 Tbsp. coconut oil
1/4 cup raw honey
1 tsp. vanilla
1 cup craisins (added after cereal is baked)
DIRECTIONS
1. Preheat oven to 325 degrees.
2. Combine all dry ingredients (except raisins).
3. Warm coconut oil and honey slightly so they are easily incorporated. Pour oil, honey and vanilla over dry ingredients. Mix well
4. Spread cereal mixture over large baking pan (15 x 10 or bigger) and bake at 325 degrees for 20 minutes. Take out of oven, stir mixture and bake for another 5-7 minutes.
5. Cool. Add raisins and serve with coconut or almond milk
Store in an airtight container.

Breakfast Friday – Cranberry nut crunch cereal

Ingredients:
1/2 cup chopped walnuts
1/4 cup pumpkin seeds
2 Tbsp. squash seeds (or more pumpkin seeds)
1/2 cup almond meal/almond flour
1 1/3 cup shredded coconut
1 cup almonds, chopped
1 1/2 tsp. cinnamon
3 Tbsp. coconut oil
1/4 cup raw honey
1 tsp. vanilla
1 cup craisins (added after cereal is baked)

Directions:
1. Preheat oven to 325 degrees.
2. Combine all dry ingredients (except raisins).
3. Warm coconut oil and honey slightly so they are easily incorporated. Pour oil, honey and vanilla over dry ingredients. Mix well
4. Spread cereal mixture over large baking pan (15 x 10 or bigger) and bake at 325 degrees for 20 minutes. Take out of oven, stir mixture and bake for another 5-7 minutes.
5. Cool. Add raisins and serve with coconut or almond milk

Store in an airtight container.

Breakfast Saturday- Coconut Flour Pancakes

INGREDIENTS
5 eggs
1 cup unsweetened applesauce or pear sauce
1/2 cup sifted coconut flour
1 tsp. baking soda
cinnamon to taste (I do a pinch)
1/4 cup butter or coconut oil, melted
1 tsp. vanilla
2 Tbsp. honey (optional)
(Optional) add-ins such as berries or dark chocolate chips

DIRECTIONS
1. Heat large skillet or pancake griddle. (I heat a griddle to 325 degrees.)
2. Mix all ingredients together except add-ins. Mix with electric mixer or immersion blender. Let batter sit for 5 minutes so that it will thicken.
3. Carefully fold in berries or chocolate chips or other add-ins.
4. Grease griddle or skillet with butter or coconut oil.
5. Use 1/4 cup measuring cup to ladle pancake batter onto hot griddle or skillet.
6. Cook 3-4 minutes per side (if set at 325) or until it bubbles and is easy to flip.
7. Flip pancakes and cook for another 3-4 minutes.
Serve with, VERY SMALL amount of pure maple syrup and/or fresh fruit.

Breakfast Sunday – Pumpkin-Apple Pie Muffins

INGREDIENTS
1 cup chopped apples (about 1 apple)
1 cup pumpkin puree
4 eggs
1/2 cup unsweet applesauce
1/2 Tbsp. vanilla
1/3 cup honey
1 tsp. cinnamon
1/4 tsp. ginger
1/4 tsp. cloves
1/8 tsp. nutmeg
1/2 tsp. salt
1/2 tsp. baking powder
1/2 cup coconut flour, sifted
1/3 cup walnuts, chopped (sprinkle on top)

DIRECTIONS
1. Preheat oven to 350 degrees. Line regular-sized muffin pan with liners.
2. Combine chopped apple, pumpkin puree, eggs, applesauce, vanilla and honey. Mix well.
3. Add dry ingredients and mix until incorporated.
4. Divide batter among 12 muffin cups. Sprinkle chopped walnuts on top.
5. Bake at 350 degrees for 30-35 minutes.
6. Store in an airtight container in the fridge.

Lunch Monday- Lettuce Wraps

Instructions

  • 2 Leaves Romaine lettuce
  • Veggies
  • Chicken or turkey
  • Salad dressing

Directions

Assemble like a sandwich on lettuce wraps

Lunch Tuesday – Chili Squash Boats

INGREDIENTS
2 Cups Favorite chili
2 medium Yellow Squash

DIRECTIONS
1. Preheat Oven to 400 F
2. Cut the Squash in half
3. Steam the squash halves for a few minutes or microwave for 60 seconds until just a little soft.
4. Once cool enough to handle, use a spoon or small ice cream scoop and scoop a small amount of squash out of the center hole.
5. Fill the squash hole with a ½ cup of chili.
6. Place Squash halves on an oiled or lined baking sheet.
7. Bake for 10 to 15 minutes, or until chili are hot and cheese is melted.

Lunch Wednesday – Chicken Cabbage Salad

SALAD INGREDIENTS
3-4 chicken breasts
pepper/paprika
coconut oil
1 head cabbage, sliced super-thin
green onions (optional)
1 1/2 cup pumpkin seeds, unsalted
1 cup slivered almonds
1 Tbsp. coconut oil

DRESSING INGREDIENTS
1/2 cup extra virgin olive oil
3-4 Tbsp. orange juice concentrate
1/2 tsp. pepper
2-3 Tbsp. apple cider vinegar

DIRECTIONS
1. Rub chicken with coconut oil and sprinkle with pepper, and paprika. Bake until cooked through. Cut chicken into strips or bite sized pieces.
2. Core and thinly slice the cabbage.
3. Put pumpkin seeds, sliced almonds and 1 Tbsp. coconut oil in a sauté or fry pan over medium heat. Stir frequently (to prevent burning) until lightly toasted.
4. Combine all of the dressing ingredients in a container that can be shook or stirred well. Start with the lesser amounts of the orange juice concentrate and apple cider vinegar and adjust to your taste and liking. Shake well so that it becomes well combined.
5. Mix together sliced cabbage, chicken, seeds and nuts in a large bowl. Pour dressing over it and mix until salad is well coated in the dressing.

Lunch Thursday- Chopped Salad

INGREDIENTS
1 green apple, cored and diced
½ c pomegranate seeds
2 c finely chopped kale
4 c mixed greens
½ c chopped raw walnuts
2 cucumbers, thinly sliced
¼ extra-virgin olive oil
2 Tbsp. red wine vinegar
½ tsp. cumin
1 garlic clove, minced
1 avocado, diced

DIRECTIONS
1. In a large bowl, combine apple, pomegranate seeds, kale, mixed greens, walnuts, and cucumber.
2. In a small bowl, combine olive oil, red wine vinegar, and cumin, garlic. Whisk until well blended.
3. Combine with salad mixture and toss well.
4. Top with avocado.

Lunch Friday- Lettuce Wraps

Instructions

2 Leaves Romaine lettuce
Veggies
Chicken or turkey
Salad dressing
Directions

Assemble like a sandwich on lettuce wraps

Lunch Saturday – Cool Broccoli Salad

INGREDIENTS
2 strips turkey bacon
½ cup ice cubes
½ medium red onion, thinly sliced
½ cup coconut milk
1/3 cup plain coconut yogurt
¼ teaspoon finely grated lemon zest
1-tablespoon fresh lemon juice
Black pepper
6 ½ cups/ 16oz. Broccoli florets (about 1 pound) cut into bite-size pieces
1/3 c craisins
2 tablespoons slivered almonds

DIRECTIONS
1. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, and reserve 1teaspoon drippings for the dressing. Finely chop the bacon strips and reserve.
2. Combine 1-cup water, the ice cubes and onions in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, and then drain and pat dry.
3. Whisk the coconut milk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour or up to 4 hours.
4.Before serving, toss well and season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and slivered almonds.

Lunch Sunday- Loaded Sweet Potato

INGREDIENTS
Sweet potatoes
Avocado
Black beans
Toasted pumpkin seeds
Plain coconut yogurt + lime + Chile powder
Chives

DIRECTIONS
Sliced baked sweet potato in half load with topping and heat or bake for 6-10 min.

Dinner Monday- Siracha Lime Chicken

Ingredients:

12-16oz boneless skinless chicken breast
2 tsp. olive oil
2 tbsp. lime juice
1 tsp. minced garlic
½ tsp. black pepper
2 tbsp. lime juice
2 tbsp siracha
1/2 tsp. garlic powder
2 tbs. honey
2 tbsp. cilantro, roughly chopped
Directions:

Whisk together all marinade ingredients and place in bag with chicken for at least 1 hour or overnight.
Remove chicken and pan fry in olive oil for 7 min. on each side.
Boil the remainder of the marinade in saucepan.
After chicken is cooked, drizzle the remainder of marinade over fish and serve alongside a green vegetable.

Dinner Tuesday – Lemon Rosemary Roasted Chicken

Ingredients:

10 pieces of your favorite chicken (bone in) such as chicken thighs
1 lb. red potatoes
1 white onion
2 lemons, 1 sliced, 1 juiced
½ c olive oil
2 garlic cloves minced
1 tbsp. fresh rosemary
½ tsp. red pepper flakes
½ tsp. black pepper
Directions:

Spray roasting pan with cooking spray, place chicken, potatoes, and large chunks of onion and lemon slices in pan.
Combine oil, lemon juice, garlic, red pepper flakes, salt and pepper in small bowl.
Drizzle liquid over chicken and bake at 350 for approximately 1-hour.

Dinner Wednesday – Jalapeño Burgers

Ingredients:

1 lb ground turkey
2 cloves of fresh garlic, minced
1 egg
2 jalapenos, sliced
¼ cup plain gluten free bread crumbs
Pinch of paprika
Pepper to taste

Directions:

Combine all ingredients together in large bowl and mold mixture into 4 burgers.
Serve bun less or on bun with lettuce, red onion, avocado, tomato, pickle, and mayo along side salad.

Dinner Thursday – Chipotle Chicken Nachos

Ingredients:

1 bag Organic Tortilla Chips (you can eat over leafy greens to avoid salt or get unsalted chips)
16 oz. boneless skinless chicken breasts
1 bottle Chipotle Marinade (gluten free MSG free)
½ cup fresh salsa
½ cup corn kernels
½ cup black beans
1 cup shredded Lettuce
*Shredded Mexican Cheese (for family not you L)
Fresh lime juice to taste

Directions:

Marinate chicken breast in Chipotle Marinade.
Cut chicken into strips and pan sear chicken till done.
Lay chips out on large platter, top with chicken, corn, beans, cheese*.
Bake nachos in oven till cheese melts and top nachos with lettuce, and salsa.

Dinner Friday- Chicken with Peach Glaze and Grilled Peaches

Ingredients:

1 cups peach preserves or jam (organic)
1 ½ tablespoons olive oil, plus more for brushing
1 tablespoons tamari (gluten free soy sauce)
½ tablespoon Dijon mustard
½ tablespoon minced garlic
1 small jalapeno, finely chopped (seed for less heat)
Ground pepper to taste
1 lb or 16 oz. chicken breast
2 cups fresh or frozen sliced peaches
Broccoli or green beans as side (fresh or frozen)
Directions:

Combine the peach preserves, olive oil, tamari, mustard, garlic and jalapeno in a medium bowl and season with pepper. Reserve ½ cup.
Preheat the grill. Brush the chicken with olive oil and season with salt and pepper. Place the chicken skin-side down and cook until golden brown, 6 to 7 minutes. Turn over and continue cooking for 5 to 6 minutes. Brush both sides with the peach glaze and continue cooking until done, an additional 4 to 5 minutes.
Place the peaches in aluminum foil and on the grill and grill for 2 minutes. Turn over, brush with the reserved ½ cup of peach glaze and grill until the peaches are soft, 3 to 4 more minutes.
Serve alongside a green grilled vegetable like green beans or broccoli.

Dinner Saturday – Caveman Cupcakes

INGREDIENTS
1 lb Ground turkey
1 Egg
3/4 cup almond or coconut milk
1 c cooked quinoa
2 tsp Garlic Powder
2 tsp Onion Powder
2 tsp no MSG Worcheshire sauce
2/3 cup no MSG Ketchup
1/8 c honey
2 tsp Mustard
2 cup Mashed Potatoes

DIRECTIONS
1. Preheat Oven to 350.
 Place mashed potatoes in a zippered bag or piping bag and set aside for later.
2. Combine Ketchup Mustard and brown sugar and mix well. Set aside.
3. Combine remaining ingredients and mix thoroughly.
4. Press meat mixture into muffin tin. Bake 30-45 min. depends on oven. Cool for 5 minutes and pipe on potatoes as “frosting”.

Dinner Sunday -Almond Crusted Sea Bass

INGREDIENTS
1 lb. sea bass
½-3/4 c almond flour
1 tbs. paprika
½ c Dijon mustard
Black pepper to taste

DIRECTIONS
Mix almond flour and paprika thoroughly, pepper sea bass, coat with Dijon mustard, coat with almond flour paprika mixture and pan fry in coconut oil 3 min. each side.


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