Eating Habits

Have you ever wondered why you choose to eat the things that you do?  For many people, the answer to that question is no.  The majority of the population will move through life selecting foods that are pleasurable to them in that brief moment without a second of thought about it.  What if it was more complicated than that, and there were a host of things operating behind the scenes that were driving you to pick certain foods?  The truth is that there are a variety of things that you may have never considered that influence the choices that you make every day in relation to your diet.

Food Environments

A food environment is defined as biological, physical, or social factors that affect a person’s eating habits and patterns.  Examples of different environments include your home, neighborhood, or break room at work.  This could also encompass different settings like Thanksgiving dinner, lunch meeting with friends, or going to a baseball game.  All of these places have their own built in characteristics that may influence the types of foods that a person chooses to eat.  Some of these are more obvious, like a ball park serving processed hot dogs, but others may be more subliminal.  Take for example, your neighborhood.  If you live in a location that has fast food restaurants on every corner but the nearest grocery store is 5 miles away, you are far more likely to eat fast food than you are to shop for fresh food. 

While you may not be able to control every food environment that you enter each day, there is one that you are in complete control of – your home.  The foods that you choose to keep in your house are the exact same foods that you will eat.  If you possess a freezer full of frozen pizza and processed food, you are guaranteed to eat a diet full of frozen pizza and processed food.  If you keep a bowl of fruit on the counter that you walk by 20 times a day, you are far more likely to grab an apple at some point.  This may seem simple, but the foods that you see regularly and are easily accessible are the ones that you will eat habitually.  

Gut Bacteria

The human digestive tract is home to tens of thousands of different species of bacteria.  These types of bacteria are helpful to the human body and assist with many functions including breaking down food and keeping harmful bacteria out.  Just like no two humans are identical, the same thing can be said about the types of bacteria that live in each person’s gut.  For example, the microscopic creatures that live in the gut of someone that eats a diet high in fruits, vegetables, whole grains, and lean protein may look radically different than someone that eats a diet high in processed and fast food.  It is important to keep in mind that these bacteria are living beings and carry out certain functions to ensure their safety and survival.  What does this mean?  The type of bacteria that you have living in your gastrointestinal tract right now may influence taste receptors in your brain to make certain foods taste better to you or can release hunger inducing hormones to control your eating behaviors.  So, are you hungry or is it your gut bacteria?

Mother's Diet

We all know that our eating habits are shaped from an early age, but did you know that it is possible that they may have been formed while we were still in the womb?  Some studies show that babies born to mothers that eat a diverse diet full of a wide variety of different flavors may pass those preferences onto their child.  For example, mothers who eat processed and sugary foods have shown that their offspring are desensitized to sweet and fatty foods.  This altered pathway in their children is similar to a person that is addicted to drugs, in that they require a higher dose to get the same reward as someone else. This is important information to consider, as a mother’s food choices while carrying the child and subsequently breast feeding may have lasting effects long into the child’s life. 

What Does This Mean?

All of this information means that there are many things going on behind the scenes that drive a person’s dietary preferences.  Things are not as clear-cut as we may of once thought, and the foods that an individual likes are not random, but more so developed due to a range of different influences.  If we start to learn why we eat in a certain way, we can then be more proactive about changing some of our habits.  If people can step back and look at the bigger picture, it may just help them to make the changes that they need.

The Truth About Soy

Has there ever been a food that has stirred up as much debate as soy has?  For just a simple and small size bean, it has created more than it’s fair share of controversy, discussion, and public hysteria.  So just what is the truth about soy?  Is it good for us, bad for us, or even dangerous to include in our diets?  There are a number of things to consider when answering these questions, and it is important to look at what science is telling us and avoid the loads of misinformation that is out there.

History

For thousands of years, soybeans have been cultivated in China and other Asian countries.  In fact, the history of people including soy in their diets dates back to the 3^rd and 4^th centuries.  The earliest record in America was close to 300 years ago, when soybeans were first planted in Georgia.  The soybean has been enjoyed in many cultures for a long time, and it is just recently that people have started to have any concern about a negative impact on health.

Nutrients In Soy

Soy is an excellent source of a variety of nutrients.  As a source of protein, these tiny beans pack a supersize punch.  In just 1 cup of soybeans, there is almost 70 grams of protein.  In addition, there are high levels of iron, magnesium, and healthful omega-3 fats.  Along with a host of vitamins and minerals, soy is loaded with fiber.  This is excellent news for the average American, as many people are lacking in this department.

Now let’s compare some of this information against ground beef as a protein source.  Where protein is concerned, 1 cup of ground beef comes in between 5 and 10 grams less than soybeans.  While ground beef may be an excellent source of iron, there is a high price to be paid in comparison.  The beef, while a good source of protein and iron, also contains saturated fat and cholesterol.  These are both things that are recommended to limit in the diet.  Furthermore, ground beef contains zero fiber, meaning that from a nutritional standpoint, soybeans outperform beef in almost every category.

Soy Products

There is a range of soy products on the market, and not all are created equal.  At any supermarket across the country, you are likely to find soybeans, soymilk, tempeh, varieties of tofu, soy cheese, and countless other products that mimic meat or other animal products.  This is an area where consumers need to be mindful, as they all land on different areas of the health spectrum.

Two of the more healthful ways to enjoy soy are tempeh and tofu.  Tempeh is less talked about in America, but is enjoyed in many other places around the globe.  It is fermented soy product with a host of health benefits.  Mainly, it is a probiotic food that helps improve the health of the human gut and gut flora that reside there.

Recommendations

To put it simply, there is no such thing as a “superfood”.   Unfortunately there aren’t certain foods that are perfect or that will cure every ailment.  Our bodies need a range of nutrients from a variety of sources, and because of this it is recommended that no single foods be relied on too heavily in the diet.  Including soy several times a week is a wonderful way to reap the benefits of this inexpensive and healthful food.

Have you heard through the grapevine that the majority of soy is genetically modified?  The current statistics report that close to 80% of all soy that is grown is indeed a GMO crop.  Those numbers are enough to raise the eyebrows of anyone, but consider the following.  The genetically modified soy that is being grown is typically not headed for direct human consumption, and in fact most of these crops are being used for animal feed.  In general, most of the popular soy products in your grocery store, including soy milk, tofu, and tempeh, are organic.  This means if you are scared about consuming GMO soy, you are better off reducing the amount of animal protein in your diet than you are eliminating soy!

Choosing foods with the least amount of ingredients and that are closest to their natural state is best way forward.  There are far more troublesome products that the food industry is peddling as food, but the soybean simply isn’t one of them.

Adaptogens

For many individuals in recovery, feelings of anxiety and stress are very common.  Early sobriety is filled with a large amount of uncertainty as major life changes start to happen.  New relationships forming, old relationships ending, and changes in living situations are all common during this time.  Two of the more talked about ways of dealing with stress and anxious feelings include exercise and diet.  In addition to these wonderful ways of coping with these types of feelings, the therapeutic use of herbs can also have a wonderful impact.  A special class of herbs called adaptogens has been known to help combat stress and have a positive influence on the human body.

What Is An Adaptogen? 

Adaptogens are a distinctive group of botanical herbs that can help reduce the impact of long-term stress and improve the health of the body’s adrenal system.  These powerful compounds assist in the body’s response to stressors and also help to fight fatigue.  There are several criteria that adaptogens are required to meet:

1. The substance must be safe and non-toxic.  It must not cause any strain on any of the body’s organs.
2. It must increase the body’s resistance to stress by a range of chemical and physical factors.
3. They must help the body to maintain homeostasis or balance.

Although these criteria may seem broad, there are actually just a small number of herbs that have been classified as adaptogens.  Several of these include ginseng, ashwagandha, cordyceps, reishi, and rhodiola.

Most of these items can be purchased in capsule or powder form and can be taken like vitamins or included in smoothies.  As these compounds are becoming more popular, they are easy to locate online or in your local health food store.

Why Am I Now Just Hearing About These?

While you may just be hearing about some of these compounds for the first time, they have in fact been used for many years in some parts of the world.  Indian Ayurvedic and Chinese medicine have used these herbs for centuries to help heighten energy and fight stress.  In Western culture, we are very quick to look for a prescription to solve all of our problems, but the good news is that there is a more natural approach that may help improve some body functions.

Now What?  

We know that adaptogens can have a wonderful effect on stress and energy levels, but for maximum impact, it is important to combine these powerful herbs with other positive changes as well.  A wonderful approach to reducing stress is to look at it from several angles.  Combining adaptogens with a change in diet and the addition of exercise will increase your chances of success.  Open your mind to the idea that there may be a better approach to dealing with stress than you have tried before.  Perhaps our ancestors have had the answer all along!

Stress In Addiction Recovery

All of us have experienced stress in one form or another in our lifetime.  Chances are that at this exact moment while you read this, you are experiencing some level of stress related to the current state of your own life.  There is a wide spectrum of intensity related to stress, and each individual is equipped differently to cope with it.  On one end of the scale you may have the stress related to arriving at an appointment on time, and on the other, spotting a shark while you are swimming in the ocean. 

Some level of stress is necessary and beneficial to the human body.  The physiological response to stress can help an individual escape from danger and keep them safe.  The problem with stress is when in starts to occur more frequently and in some cases turns into a chronic problem.  Furthermore, for recovering addicts that have not learned the skills to deal with stress, it can be a contributing factor for returning to drugs and alcohol.

Impact On The Body

When we are under stress, there is an impact on many of the body’s systems.  Under stressful conditions, the liver releases extra blood sugar in order to provide additional energy.  If this continues for longer periods of time, the body may not be equipped to deal with the surge of glucose and it may contribute to a higher risk of developing type 2 diabetes.  In addition, this extra energy may be stored as fat and can have an impact on weight gain.

Stress has a wide reach and can influence the body’s immune system.  Individuals that are under chronic stress may be at a higher risk of contracting viruses including the flu or cold.  In addition to contracting illnesses, those who experience stress for prolonged periods of time may take longer to recover from them as well.

When the body is experiencing stress, it is common for muscles to contract and become tense.  When a person is experiencing chronic stress, it is possible that the tightness of muscles may cause body aches, back pain, and headaches.  Feeling generally sore and uncomfortable may be a contributing factor for individuals to stop being active and my influence a decision to seek out pain medication.

Long-term effects of chronic stress on the central nervous system include depression, anxiety, and irritability.  Insomnia is common and many people that suffer from chronic stress may become more withdrawn and isolated.  This is particularly alarming to individuals in recovery.

Coping With Stress

While the effects of chronic stress can be debilitating to anyone, they are especially dangerous for the recovering addict and alcoholic.  For those in recovery, any of the consequences of chronic stress listed above could be a contributing factor in pushing them toward a relapse.    There are numerous ways to deal with stress, and while there is no correct way for everyone, it is important that each individual find a healthy solution that works for them. 

Exercise is an excellent outlet for those who are experiencing any type of stress.  This can be anything from hitting the gym to just a simple jog around the block.  No matter what physical activity is chosen, it can help the brain to release some of the same chemicals that were altered during active addiction and is a great “safety valve” to reduce stress.

Meditation can be a wonderful way to help reduce some of the effects of stress on the body.  This can look different for everybody and may be sitting quietly, concentrating on breathing, or a moving meditation like walking.

Additionally, music can have an enormous impact on our mood and stress levels.  Finding some music that has a calming effect on you can be an easy and inexpensive way to help deal with both acute and chronic stress.

The most important thing is that you find what works best for your individual and personal situation.  For most of us in recovery, drugs and alcohol were the only things we used to deal with stress.  As you start down the road to you new life in sobriety, it is important that you develop new and healthy ways to deal with life and the emotions that come with it.