Siamak Afshar, the founder of Transforming Life Center, had run 88 marathons and had experienced positive life changes as a result of healthy food choices and he believed that a similar experience could happen for others. Sia’s long-term recovery stems from the the moments when he realized that he had taken on the role of a victim, who was basing his life on outside circumstances. When this awakening happened, he came to believe that his drug-fueled lifestyle was not conducive for a successful future, and who had wanted to be.
Siamak then found that by being mindful of which foods he put into his body, he felt more engaged and energized. He also chose to stop smoking two months into his recovery and started running regularly. “I began to feel what a natural runners high felt like and I liked it,” Siamak said.
Even through some tougher times in sobriety, Siamak continued to eat well, sometimes stumbling, yet getting right back up. He also continued to right the wrongs he had done to his body, mind, spirit and others that he harmed. “How I damaged my body and others really bothered me,” Siamak said. “12-Step work also woke me up. Making amends to myself, others and my body was very important.”
Siamak’s younger brother then introduced him to marathons. This was when Siamak challenged himself to run one, raising money for the Hunger Project supporting food insecurity, which was important to him.
He challenged his clients to seek balanced and healthy lifestyle choices and an exercise practice that brought them fulfillment and peace.
In TLC, we believe that good nutrition & consumption mindfully are essential for individuals recovering from addiction as it helps repair the body, improve mental clarity, and support overall well-being. Here are some key nutritional guidelines for newly recovering addicts:
Nutritional Guidelines
- Hydration:
- Importance: Detoxification can be dehydrating. Proper hydration helps flush out toxins and supports overall bodily functions.
- Recommendations: Drink plenty of water, herbal teas, and natural juices. Avoid caffeinated and sugary drinks.
- Balanced Diet:
- Importance: A balanced diet provides essential nutrients that the body needs to heal.
- Recommendations: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in each meal.
- Proteins:
- Importance: Protein is essential for repairing tissues and producing neurotransmitters.
- Recommendations: Incorporate lean meats, fish, eggs, dairy products, beans, legumes, nuts, and seeds.
- Fruits and Vegetables:
- Importance: They provide vitamins, minerals, and antioxidants that help repair the body and boost the immune system.
- Recommendations: Aim for a colorful variety of fruits and vegetables each day to ensure a broad range of nutrients.
- Whole Grains:
- Importance: Whole grains provide fiber, vitamins, and sustained energy.
- Recommendations: Choose whole grain bread, brown rice, quinoa, oats, and whole wheat pasta.
- Healthy Fats:
- Importance: Healthy fats support brain health and reduce inflammation.
- Recommendations: Include sources like avocados, olive oil, nuts, seeds, and fatty fish (like salmon and mackerel).
- Vitamins and Minerals:
- Importance: Vitamins and minerals are crucial for overall health and recovery.
- Recommendations: Focus on foods rich in vitamins A, C, E, and B-complex, as well as minerals like zinc, magnesium, and potassium. Supplements may be recommended if dietary intake is insufficient.
- Fiber:
- Importance: Fiber aids digestion and helps remove toxins from the body.
- Recommendations: Consume fiber-rich foods like fruits, vegetables, whole grains, and legumes.
- Avoid Processed Foods:
- Importance: Processed foods often contain unhealthy fats, sugars, and additives that can hinder recovery.
- Recommendations: Minimize intake of junk food, fast food, sugary snacks, and processed meals.
- Small, Frequent Meals:
- Importance: Eating smaller, more frequent meals can help stabilize blood sugar levels and prevent overeating.
- Recommendations: Plan for 5-6 small meals throughout the day, including healthy snacks.
Specific Nutrient Focus
- Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, they support brain health and reduce inflammation.
- B Vitamins: Important for energy production and brain function. Sources include whole grains, meat, eggs, dairy, and leafy greens.
- Antioxidants: Found in berries, nuts, dark chocolate, and green leafy vegetables, they help combat oxidative stress.
- Probiotics: Support gut health, which can be compromised during addiction. Found in yogurt, kefir, sauerkraut, and other fermented foods.
Additional Tips
- Consult a Professional: Work with a nutritionist or dietitian who specializes in addiction recovery for personalized advice.
- Monitor Nutritional Deficiencies: Regular blood tests can help identify and address any deficiencies.
- Be Patient: Nutritional recovery takes time, and consistency is key.
By focusing on these nutritional guidelines, individuals in recovery can support their body’s healing process and improve their overall well-being.
