Mike Foley and Foley Fitness: Integration of exercise and nutrition into your recovery…

On December 1, 2019,  a state of the art 27,000 square foot Foley’s Fitness opens right outside of  Portland, in the State of Maine.  Opening his own gym has been Mike’s life-long dream.  He worked hard and it finally came true.  To celebrate the grand opening, here’s a video I taped with Mike some years back.  Mike has 28-years of experience in coaching people as a personal trainer and sports nutritionist.   Mike discusses the how bringing structure into the lives of those in early recovery can be a much needed lifestyle change.  He goes on to talk about how developing a relationship with exercise and fitness can be a ongoing positive reinforcement for those in recovery.   If you are interested in learning more about Mike, check out his website http://www.foleysfitnesscenter.com.  I write about Mike  in my book, Spiritual Adrenaline: A Lifestyle Plan to Strengthen & Nourish Your Recovery.  You can learn more about my book at http://www.spiritualadrenaline.com.   Congratulations Mike!!!  Dreams do come true!!!!

 

 

 

 

 

 

 

 

 

 

 

 

 

Fructose, Glucose & Your Liver…

Not all sugars break down in your liver similarly…..

Fructose, Glucose & Your Liver

            In Spiritual Adrenaline: A Lifestyle Plan to Strengthen & Nourish Your Recovery, I focus on liver disease given the prevalence of this disease in the addiction recovery community.   I leave treatment to medical professionals and instead focus on nutrition and lifestyle.   In Spiritual Adrenaline, there’s an entire section for people with comprised liver function, liver disease or for those looking to engage in self-care to help their liver heal.   See Ch. 3, pgs. 30-34, Ch. 9, pgs. 88-98, 122.  An October 2019 study looked at how different types of sugars breakdown in the liver.  Here’s some updated information that you can use to empower yourself on the path to health, hope and healing.

Not All Sugars Are Equal


            Traditional nutritional recommendations did not distinguish between fructose and glucose, and how each impacts your liver.   It was generally accepted that both impacted the liver in the same way.  That turns out not to be true in people consuming a high-fat, Western style diet.   In a 2019 study at Harvard Medical School, researchers fed rats a high-fat, Western style diet.   They then divided the rats into two groups:  One was fed high amounts of glucose and the other high amounts of fructose (both ate the high-fat Western style diet).  The addition of sugars was intended to mimic sugary drinks like soda.  The researchers found that large amounts of fructose disrupted liver function in ways that are detrimental, while glucose can improve liver function.  The researchers found “fructose makes the liver accumulate fat” while “adding glucose promoted the liver’s ability to burn fat, and, therefore make for a healthier metabolism”.  How can you use this cutting-edge science to benefit your long-term health in recovery, help repair damage caused by years of substance abuse and enable you to make conscious contact with your body?

Cover of Spiritual Adrenaline

The Spiritual Adrenaline Solution

            Among the recommendations in Spiritual Adrenaline is to learn nutritional basics that can help you make educated choices in what you eat.  For example, the differences between fructose, glucose and sucrose and how each impacts your body.  This is critical for people in addiction recovery given the number of people in recovery with Type 2 Diabetes and Hypoglycemia.   In Spiritual Adrenaline, recommend: avoiding juicing and explain why; provide recommendations for alternative sweeteners to make it easier to avoid refined sugar and high-fructose corn syrup; provide detailed lists of complex carbs which break down into sugars during digestion much more slowly; and, provide a 7-day detox to help wean you off refined sugar, high-fructose corn syrup and other junk carbs that increase inflammation and cause liver damage over time.    For more information on how the Spiritual Adrenaline lifestyle can benefit you, visit www.spiritualadrenaline.com.

Citation:  Softic, S., Meyer, J.G., Wang, GX, Schilling, B., Cohen, D.E., Dietary Sugars Alter Hepatic Fatty Acid Oxidation via Transcriptional and Post-translational Modifications of Mitchondrial Proteins, Cell Metabolism,  Vol.30, Issue 4, pgs 735-753, Oct. 1, 2019.

Your Bliss Point….

How Processed Food Manufacturers Get You Hooked to Their Products….

I recently posted about how food portion sizes and calories are much higher in the United States compared to England.  The same exact products in the U.S. have substantially more calories!  Seems hard to believe but it’s true.  Why?   It’s due to something known as the bliss point. 

What’s the Bliss Point?

To maximize your enjoyment of processed foods, the food industry works hard to formulate their products to maximize the endorphins rush.  Scientists use focus groups to try out different recipes before a product is released.  These scientists tweak salt, sugar and fat content until the maximum enjoyment level is reached.  This means the greatest number of endorphins produced.   There’s a fine line between maximum enjoyment and too much.  Scientists call the point of maximum enjoyment the bliss point, beyond it, the yuck point.    

Sounds A Lot Like Drugs?

 If you think this sounds similar to drugs, you are right.  It’s a substance that gives the maximum pleasure possible and provides instantaneous gratification.  However, not long after, the crash and cravings start.   I cannot open a bag of potato chips or Doritos and have just a few.  I finish the entire bag.  You too????  To some extent, it’s because of my genetic pre-disposition to always want more.  However, it’s also due to how products are manufactured, making it almost impossible to have just one or a few.

Portion Size and Taste in the United States

The person credited with pioneering research into the bliss point and how it can be manipulated was carried out by Howard Moskowitz, a Harvard educated scientist who went to work for the soda industry in 2004.    After working for years in the soda industry, Moskowitz developed bliss point markers for other industries and products including spaghetti sauce, soups, salad dressings, pickles, and pizza.   Over time, as you consume more sugar, your bliss point continues to change.  It takes more sugar to achieve the same endorphin rush.  Hence, the palate of Americans has changed over time as sugar has been included in an increasing number of products.   More sugar, more calories.  Not just calories but empty calories without any nutritional value.    

What’s the Solution?

Cover of Spiritual Adrenaline..

The solution is eating more whole foods and staying away from processed foods.   It’s also possible to satisfy your sweet tooth with natural sweeteners, some of which contain antioxidants and other healthy substances, and which won’t spike your blood sugar.   If you’re interested in learning how to eat healthy to enhance your recovery and reduce the chances of relapse, check out my book, Spiritual Adrenaline: A Lifestyle Plan to Strengthen & Nourish Your Recovery.   In Spiritual Adrenaline, I discuss why it’s important to transition from processed foods to whole foods and provide a number of healthy sweeteners as an alternative to refined sugars (Pages 23-25, 89-92).  To empower yourself in recovery, check out Chapter Nine and my list of Recovery Superfoods.  For more information, visit www.spiritualadrenaline.com.

 References:  The Extraordinary Science of Addiction Junk Food, The New York Time Magazine, Michael Moss, Feb. 20, 2013; How The Food Industry Helps Engineer Our Cravings, National Public Radio, Dec. 16, 2015.

Nutritional Psychiatry & Addiction

Nutritional Psychiatry, Nutraceuticals, Gut Microitomes and Staying Sober.G

Nutritional Psychiatry is an emerging science led by a small number of neuroscientists and researchers from all around the world.  Just this past week, the International Society for Nutritional Psychiatry Research (“ISNPR”) convened in London.   The ISNPR was formed in 2013 and held its first conference in Washington D.C. in 2017.    It was founded by Dr. Felice Jacka, of Deakin University in Australia.  Dr. Jacka also founded the FoodMood Center at Deakin.  FoodMood is among the leading research institutions in the world studying the relationship between nutrient’s in food, the role of these nutrients to our overall physical and mental health and how nutrients can be utilized as a component of mental health treatment.  Dr. Jacka describes the field of nutritional psychiatry as in its “infancy”.   Many of the presenters noted that knowledge of nutrition itself generally still in its infancy. 

Tom with Dr. Jacka, founder of the FoodMood Center at Deakin University.

Given many of these terms may be new to you, I’ll define them, so we are all on the same page.

Nutritional Psychiatry:  A growing scientific discipline that focuses on the use of food and supplements as a component of traditional psychiatric treatment for mental health disorder.  NP is not intended to replace individual or group therapy or use of prescribed pharmaceutics but rather as a component of an overall treatment plan.   

Nutraceuticals: Nutraceuticals are a broad umbrella term that is used to describe any product derived from food sources, with extra health benefits in addition to the basic nutritional value found in foods. They can be considered non-specific biological therapies used to promote general well-being, control symptoms and prevent disease.

Gut Microbiota: The gut microbiota is comprised of all the bacteria residing in the gastric system including the large intestine. In the past decade the gut microbiota has been explored for potential effects on metabolism, immune, and neuroendocrine responses. The gut microbiota plays an important role in nutrient and mineral absorption, synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. The fermentation byproducts are important for gut health and provide energy, protect against pathogens and disease and strengthen the immune system. 

Physicians Are Often Not Trained in Nutrition

If you feel like you know very little about nutrition, you’re not alone.  Even doctors admit a lack of reliable data and knowledge about the role of diet in the health of their patients.  A 2017 survey of MD’s in the United States found that 75% of MD’s surveyed felt their training, in regard to nutrition, to be inadequate.  An even smaller percentage believe they understand the complex structure of the gut microbiota, fungi and other living organisms contained in your digestive system and how these organisms and brain function (I refer to these organisms collectively as gut microbiota in this article).  Lastly, 85% of the doctors who responded to the survey felt additional nutrition training should be provided as part of a medical school curriculum.  

Spiritual Adrenaline: A Self-Care Lifestyle

The underlying foundation of the Spiritual Adrenaline lifestyle is self-care, in the context of what you eat and your exercise regimen, can play an important role in achieving happiness in sobriety, while dramatically lowering relapse rates.  My book, Spiritual Adrenaline: A Lifestyle Plan to Strengthen & Nourish Your Recovery, contains extensive chapter notes to support my recommendations.  This is important because there’s so much misinformation on social media and a tendency for well-meaning, but misguided advocates, to parrot back things they hear or read online, rather than conduct their own independent due diligence.  Writing Spiritual Adrenaline took five years because of the time it took to locate reliable, peer-reviewed studies, that addressed the science underlying nutrition and exercise, in the specific context of substance abuse treatment.

Valerie L. Darcey, National Institutes of Health

That’s what made attending the ISNPR 2019 conference so interesting!   Having so many of the leading researchers in the world in one place, at one time, was remarkable.  I felt like the proverbial kid in the candy store, trying to attend as many of the sessions as possible.   I have lots of “homework” to do in the weeks and months to come.   I’ll be reading many of the more than forty studies released at the conference!  Many were presented at the conference for the first time publicly and are yet to be published. I’ll also use the data for my Spiritual Adrenaline 2020 Update which will come out in January 2020!  I want to make sure Spiritual Adrenaline is an up-to-date resource you can count on for reliable information.  I’ve omitted study citations in this article but will include them in the January 2020 Spiritual Adrenaline 2020 Update. To learn more about the science behind the benefits of integrating exercise and nutrition into your recovery, visit our YouTube Channel, Facebook page, Instagram feed or website at www.spiritualadrenaline.com.  

Because your health is so important to me, here are some key scientific updates that I want to share with you now!!!

Diet, Addiction & Disease

            Medical knowledge regarding the role substances play in disease common in individuals with a history of substance abuse is changing. For example, it was long thought that the ethanol in alcohol was the direct cause of damage to the liver, resulting in disease of liver, including alcoholic fatty liver.  Research has now confirmed that rather than the alcohol (ethanol) causing the damage, it’s how the alcohol impacts gut microbiota, that is the actual cause of liver damage.  In other words, the conditions caused by excessive alcohol intake in relation to gut microbiota is what ultimately causes damage to the liver, not the ethanol itself.  Given this ground-breaking change in our understanding of how liver damage is actually caused, it’s possible that new treatments, including modification of diet to impact gut microbiota, can be developed. 

Fermented Fiber & Addiction Recovery

            In Spiritual Adrenaline, the import of fiber is explained at length, i.e., stabilization of blood glucose as well as colon health.   See Spiritual Adrenaline, Chapter 3, pages 21-36.  Recent research confirms fiber contained in fermented foods enables your body to create a wider range of healthy metabolites, which enhances the biodiversity of your gut microbiota.   Although science has recognized the import of fermented foods and fiber for years, the research is among the first to fermented foods to diversification of gut microbiota. 

Substance Abuse Treatment & Diet

To date, there is no clinical trial research that confirms the relationship between modification of gut microbiota and more favorable substance abuse treatment outcomes in humans.  1990 was the last time nutritional guidelines for treatment of substance abuse disorder were updated.  The consensus among researchers is that as a discipline, we are not “there yet” with the science to the extent of promulgating dietary guidelines.   Given the dearth of updated recommendations, presenters at the ISPNR conference focused on two separate areas of nutrition:  during early treatment and in long-term recovery.   Presenters also recognized that the line distinguishing “early” and “long-term” recovery will be different for each individual and a subjective, rather than objective, standard.  Also, that recommendations in whatever guidelines are ultimately adopted should distinguish between short and long-term recovery.

Drug Use and Microbiota

 Studies have already confirmed that cocaine, meth, Opioids and alcohol all have major impact on the composition of gut microbiota.  Moreover, Opioids dramatically impact the function of the gastric system by substantially delaying the digestive process.  For example, some Opioid addicts will not have a bowel movement for up to two weeks.  Combine this with the well-established fact that when Opioid addicts eat, they favor sugary foods and drinks.  The gut microbiota of Opioid addicts in active addiction and how this can impact their brain function, cravings and other associated behaviors, needs further study. A second major issue ripe for research is the impact of commonly prescribed medications in early and long-term recovery, on gut microbiota.  In Spiritual Adrenaline, I looked at how medications often prescribed in addiction recovery can impact nutrient retention.  See Spiritual Adrenaline, Chapter 7, page 76.  Science is now broadening that understanding to include how medications can impact gut microbiota and they in turn other biological function including brain function. This area will continue to develop in the years to come. 

Gut Health, Hormones and Cravings

When a person enters treatment, the cessation of the usage of their drug of choice can impact the production of hormones and other substances in the body relating to behavior.    An example is the hormone Ghrelin which can have a direct impact on impulsivity, anxiety and depression.  Alcohol cessation is known to increase Ghrelin production. This is thought to play a major role in cravings and anxiety experience by people in early recovery.  In the long-term, managing gut microbiota may empower treatment providers to better help those seeking treatment to have more direct control over Ghrelin levels.   For example, science has proven that unprocessed foods suppress Ghrelin levels.  The challenge will be to come up with dietary guidelines that promote the creation of positive gut microbiota while creating a diet acceptable to the palate of someone in early recovery.

Studies Nearing Publication

Publication of two studies of great interest to this community are expected in the near future.   One is a study of the impact, if any, of a ketogenic diet on cravings in the first six months of recovery.  A second study followed people in recovery who ate a plant-based diet for a period of one year to determine if their diet had any measurable impact on relapse rates. 

Impact of Diet on Depression

Given the prevalence of anxiety and depression in the addiction recovery community, I prioritized attending presentations relating to research studies on these topics.  What I learned was fascinating.   Ten years of extensive studies have shown a strong link of increased risk of depression in adults who consume a highly processed diet.  In fact, a yet unpublished study confirmed a 30% reduced risk of depression in people who eat a healthier diet, irrespective of bodyweight.  The study also found that diet quality has a direct correlation with increased rates of depression as people age.  Those who consumed a Mediterranean or Japanese diet, had substantially lower rates of depression, than those who consumed highly processed foods common in a western diet. 

Impact of Gut microbiota on Depression

Researchers fed laboratory rats a highly processed “western type” diet along with sugary water, to mimic soda consumption.   The rats were fed this diet for a period of six weeks.   Over those six weeks, the rats manifested behaviors consistent with depression, i.e., lack of activity and reduced socialization (rats are very social animals).  Researchers then removed gut microbiota from these rats and injected the microbiota into a second group.  The second group were not fed the highly processed and sugary diet and had not manifested depressive symptoms at the time of injection.   After being injected with gut microbiota taken from the depressed rats, this group also developed depressive behaviors.  The study confirmed the direct correlation between diet, gut microbiota and brain function. The study’s conclusion is consistent with findings of other studies that gut microbiota are able to penetrate the blood/brain barrier and impact brain function.   

Impact of Diet on the Brain

David Wiss presenting. David is an internationally recognized expert on diet and addiction.

Researchers sought to understand the Impact on the hypothalamus, the part of the brain responsible for a number of critical functions, including prompting production of hormones, of foods common in a western pro-inflammatory diet, over a short period of time.  In the study, one group of rats were placed on this diet for a period of eight weeks while another control group were fed a healthier diet (consistent with Mediterranean diet).   The heavy sugar intake resulted in hippocampal inflammation in the brain, in only five days.  Eight weeks on western pro-inflammatory diet resulted in the rats developing hypertension.    

Impact of Omega-3 Fatty Acids on Depression

            Research confirms that an increase in daily intake of Omega-3 fatty acids relieves symptoms of major depressive disorder (“MDD”).  Researchers measured markers of inflammation, including C Reactive Protein (“CRP”), in overweight individuals who were also diagnosed with MDD.  One group of study participants was given 4 grams of Omega-3 each day while following a Mediterranean diet. The other followed a similar diet but did not receive supplemental Omega-3.  Dosages of 1 to 2 grams of Omega-3 per day were recommended as a supplement for this group.  However, those participants who received 4 grams a day, had the greatest reduction in CRP markers.  The correlation between a reduction in CRP changes and group that received 4 grams a day.   Researchers also noted substantial potential for use of Omega-3 as a preventative treatment for those with a higher risk of MDD.

Impact of Omega-3 for PTSD and Anxiety

Researches in Japan sought to ascertain the impact, if any, of Omega-3 intake on people diagnosed with Post-Traumatic Stress Disorder (“PTSD”) and/or anxiety.   The study was comprised of residents of Japan who were diagnosed with PTSD and/or anxiety immediately after a major earthquake.  Researchers integrated daily Omega-3 supplementation into the treatment plan for one group while a second group were given a placebo over a period of several weeks.  The results of study found Omega-3 supplementation, even up to 4 grams per day, had no impact in relation to reducing symptoms of those suffering from PTSD.  However, the study confirmed that for those diagnosed with anxiety, symptoms were relieved in those taking between 2 to 4 grams of Omega-3 daily.   Therefore, the study recommended Omega-3 fatty acids in the range of 2-4 grams to alleviate anxiety.  Current treatment protocols recommend up to 2 grams.  

A final study of interest to the addiction recovery community involved non-nutrition interventions to address anxiety.  The researchers made the following statement at the ISPRN Conference: “Regulation of lifestyle is step zero.  Not step one, it’s step zero.   Lifestyle medicine for people with anxiety and depressive disorder includes…drug and alcohol cessation, diet and nutrition optimization, physical activity regulation and smoking cessation.”

LCDR Kelly Ratteree of the National Institutes of Health

Conclusions & Dietary Recommendations

Each of us is unique, as is our past health history, current health and long-term goals.  The uniqueness of each person is referred to as biodiversity.   In the context of gut microbiota, our biodiversity is magnified. Each of us has trillions, not billions but trillions, of organisms comprising our gut.   No two human beings have identical gut microbiota.   The science is mind-boggling. Although there is no one-size-fits-all approach, certain overall dietary recommendations are in fact supported by science.

Here are my recommendations to: enhance your overall health; thrive in your recovery; and, diminish your chances of relapse.   All of these recommendations are consistent with the recommendations in Spiritual Adrenaline: A Lifestyle Plan to Strengthen and Nourish Your Recovery.  I cite to the relevant pages of Spiritual Adrenaline so you can utilize my book as a resource to learn more on these topics as well as integrate exercise and spirituality. 

Here are my recommendations:

*Recommended dietary fiber intake per person/per day is 30 grams.  If you’re not currently eating a high fiber diet, increase your intake slowly over time.  For example, 2 grams a week to build up your palate and the tolerance of your body to fiber.  For many, this will be a major dietary change.  See Spiritual Adrenaline, Chapter 9, pages 112-120.

*Not all dietary fibers are the same.   Get the full range but at least half of your daily dietary fiber intake from fermented fiber.  Fermented fiber permits your body to create a wider range of healthy metabolites, which enhanced the biodiversity of your gut microbiota.  Increase intake of fermented foods which have been established to enhance diversity of gut microbiota.  Sources of fermented foods include kefir, yogurt, sauerkraut, Kombucha (non-alcoholic), Miso, Tempeh.

* Increase intake of Inulin, a type of fiber comprised of chains of fructose which has long been known to be beneficial for colon health, has been shown to assist in enriching gut microbiota, reducing inflammation and improvements in mental health.   Think of Inulin as a fertilizer for healthy gut microbiota. Inulin can be found in asparagus, garlic, artichoke, onions and beans.   See Spiritual Adrenaline, Chapter 9, pages 112-120.;

*Omega-3, Omega-6 are critical to the health of your body and brain.  As confirmed by study after study at the ISPNR 209 Conference, not only do these fats enhance your overall health, but they help reduce symptoms of anxiety and depression and can even be used for prevention of these conditions. Recent studies suggest the dosage to maximize benefits is 4 grams of Omega-3 and Omega 6 vitamins daily.   Good sources include olive oil, nuts, eggs, red meat, cold water fish, flax oils.  For food choices and information on Omega-3 and Omega-6 fats, see Spiritual Adrenaline, Chapter 3, pages 34-35, Chapter 9, pages 117-119. 

*Increase intake of Polyphenols:        Polyphenols can be found in dark chocolate, strawberries, blackberries, raspberries, blueberries, pomegranates, black beans, white beans, hazelnuts, almonds, walnuts, pecans, red onions, artichokes, spinach, chicory, soy, black tea and green tea.  See Spiritual Adrenaline, Chapter 9, pages 112-120.*

*Follow traditional dietary patterns, such as the Mediterranean, Norwegian and Japanese diet.

*Increase fruits, vegetables, legumes, wholegrain cereals, nuts and seeds. See Spiritual Adrenaline, Chapter 9, pages. 112-120. 

*Limit the intake of ultra-processed foods.    Remember, eating whole foods, will suppress Ghrelin levels. 

If you or anyone you love will benefit from this information, make sure to purchase a copy of Spiritual Adrenaline: A Lifestyle Plan to Strengthen & Nourish Your Recovery, on Amazon or at Barnes & Noble.   For more information, visit www.spiritualadrenaline.com. Make sure to look for my Spiritual Adrenaline 2020 Update in January 2020 as well.  This guide and all the other free resources provided by Spiritual Adrenaline are funded through sales of my book.  I don’t take money from any corporate entities.  This keep the information I provide honest and unbiased.  By purchasing Spiritual Adrenaline, you enable me to continue to serve as a valuable resource to the addiction recovery community. 

My best,

Tom Shanahan, Author, Spiritual Adrenaline

Cherokee Bean Bread Dessert Recipe

Here is the Spiritual Adrenaline Cherokee Bean Bread Dessert recipe unveiled at our Day One Event in Bryson City, North Carolina on January 1, 2019. I include the recipe, the reason I chose each of the recipe ingredients including the nutritional benefits and the ingredients I removed from the traditional recipe including lard and refined sugar.

(Gluten Free, High Protein and Low Glycemic Load)

Ingredients:

2 ½ cups gluten free bread mix

½ cup kidney bean, pre-cooked and drained

1 cup lukewarm water

2 tablespoons active dry yeast

4 tablespoons honey (or to preference)

2 tablespoon SWERVE, Truvia or Stevia sweetener

1 teaspoon salt

3 tablespoons olive oil

½ teaspoon baking soda

1 scoop whey protein (or soy)

¼ cup sunflower seeds

¼ cup flax seeds

1/8 cup sesame seeds

1 cup raisins

1 teaspoon Cinnamon

Directions

In a mixing bowl, combine bread mix, salt and baking soda with a wire whisk.   Mix well.

Make a well in the center of mixture and put yeast, honey and cinnamon into the well. Pour a small amount of lukewarm water to help dissolve the yeast.

Place the beans, olive oil, protein powder and ½ cup of lukewarm water.   Using mixer, blend until smooth and creamy.

Put beans, sunflower seeds, flax seeds, sesame seeds and raisins into the mix and continue to blend until fully mixed.

Knead the mixture for ten minutes (If needed, you can continue to mix with blender). 

Cover with foil and a towel and let rise for one-hour.

Punch the dough down and let rise for another thirty-minutes (by now it should have doubled in size).

Pre-heat oven to 350 degrees and bake the bread for about 30 to 40 minutes.  Do not cover while baking.

After 30 minutes, test to see if a toothpick inserted into the middle of the bread comes out clean.   

Remove bread from pan immediately when done and let cool on a wire rack.

Enjoy!

Benefits:

                  This recipe is gluten free and can be a good source of protein for vegetarians and vegans.  This is important for active alcoholics, alcoholics in recovery and people with Type 2 diabetes or hypoglycemia, for the reasons fully explained in my book.   SeeSA, pages 21-36, *29. 

                  Swerve or Truvia as sweeteners satisfy your sweet-tooth with de minimuscalories and no impact on blood sugar. SeeSApages 89-92.  In addition, all sweeteners used are low on the glycemic index and won’t spike blood sugar and then crash.  SeeSA, pages 89-92, 115-117.

Kidney beans are an excellent source of fiber, which is important for a number of critical body functions including stabilizing blood sugar levels and absorption.   Kidney beans are a “slow digesting” carbohydrate, which is the final reasons they are a smart choice for people in recovery or with blood sugar related disease. For additional healthy bean and nut choices, SeeSA, pages 115-117.

                  Raisins are high in fiber, iron, calcium and anti-oxidants.   Although raisins contain glucose and fructose, the sugars are balanced by the other healthy substances.   The sugars in raisins also break down very slowly, and are therefore a benefit for diabetes and others with blood sugar issues.   

                  Cinnamon is one of my favorite “Recovery Super Spices” and helps to slow down the breakdown of carbs (sugars) among other benefits for people with diabetes or other blood sugar issues.  SeeSA,pages 93-95.

Beans, nuts, seeds and olive oil all contain healthy fats that provide sustainable energy throughout the day without spiking and then dropping blood sugar. SeeSA, pages 85-137.

Olive oil, honey and kidney beans contain healthy anti-oxidants that help neutralize cancer causing free radicals.  SeeSA,pages 115-120.

People who follow the Spiritual Adrenaline lifestyle don’t need to count macro’s.  Rather they follow our “Eat F.A.B.” recommendations on nutrient timing.  SeeSA, pages 85-89.   This recipe should be consumed during the “F” or “A” nutrient times as described in the book.  

Modifications from Traditional Cherokee Bean Bread Recipe:

– Replaced traditional dried corn (masa hernia) with organic gluten free bread mix. 

– Replaced lard with extra virgin olive oil.  

– Replaced refined sugar with honey and Stevia/Truvia.

– Removed milk so this is recipe is dairy free.

– Removed eggs.

Sustainable Resolutions – 2019

This year, I put together a new set of sustainable resolutions for people in recovery for 2019. This year I am proud to be collaborating with Central Recovery Press. Happy holidays and a safe, happy and healthy 2019!!!

Spiritual Adrenaline: 7 Day Detox, 30 Day Plan & Maintenance

My approach to the Spiritual Adrenaline lifestyle help you get started slowly, and build on your success through incremental change.   I offer a seven-day detox, thirty-day plan that you can modify based upon your health history, present circumstance and long-term goals.    After my  seven-day detox and thirty-day program, I teach you how to build your own long-term plan by integrating the basic components of Spiritual Adrenaline, exercise, nutrition and spiritual tools, into your daily life.  Not only will I teach you how to integrate these tools, I’ll teach you to maximize the benefits by timing the tools you use throughout the day. Your goal will be for you to learn basic tools that can then become your new norm or modified “comfort zone”, where you are sober, happier and healthier. 

Spiritual Adrenaline – Part 1: Education

The education portion of my book tracks the latest peer-reviewed studies in exercise and nutrition science, with an emphasis on people in addiction recovery.  I track what nutrients can help lessen cravings, provide your body with anti-oxidants needed to remediate years of substance abuse and malnutrition, and other critical nutritional information to increase your chances of success and long-term happiness in recovery.  I also track the latest research on how different types of exercise can help address various issues common for people in recovery, for example anxiety.   By learning the basics of my evidence-based approach, you are prepared to then apply the benefits to your life and recovery and achieve your aspirations.