The Nutrition Experiment

The Nutrition Experiment

by Dustin Hawkins

As I continue to participate in the nutrition experiment I am led to having a new found knowledge and understanding of its role in helping me to become recovered. I am finding out how to say no to the cravings of my appetite during this process, which, I feel, is teaching me the lesson of how to find pleasure and entertainment in doing things that are not linked to the eating of unhealthy food–food that tells my emotions it will make me feel better, though I know it won’t, and it can’t.

Now instead of me looking at going out to eat with my family as a chance for me to eat as much food as possible, I now am getting close to looking past the food, and on to the people I’m eating dinner with. Yes, my steak and vegetables are still enjoyable; however, it is my conversations with my family that take on a whole new meaning.

You see, I’m not a slave to the food anymore; it has no more power or control over me, for I am the one who is in control. I, now can come of conquerer at the end of dinner, with having a new confidence encircle me, making it so I can maintain my organized state of mind by providing me with a real energy that seems to be somehow linked to the spiritual; and even God.

Me being organized through perfect nutrition is a real truth I have found, and is my strongest motivator to continue on in my search to living a heightened life nutritionally. I still have the opiate cravings daily, but I seem to be stronger in my will to overcoming them. The only thing I can think of is that God is leading me to this understanding of nutrition so that I can make my way around those cravings with success; and with his help of course. You see, God isn’t going to do it all for me, that isn’t his style; He is going to lead me to true recovery by teaching me how to do it for myself, which, in this case, He is teaching me how to use nutrition in my recovery.

The body composition change is also a strong motivator. It feels good to walk around in a shape that most don’t walk around in. Now this is not to say that I’m promoting being cocky or boastful, because I’m not; what I am saying is that when one has been disciplined with their appetite, then it’s okay and normal for them to feel happy about how they have been performing in the WAR lifestyle.

If I can control my appetite with food then I can do it with Opiates, though I realize they are not the same addiction, but they are similar enough to recognize them as being related, at least they are in this case. The daily preparation, and the eating on a schedule, leads my schedule to being tied up, and now giving me something to look forward to every three hours just in the same way as I looked forward to my next pill pop. However, instead of the pill pop, I’m now participating in the healthy eating pop, which with four or five days of eating in such a way in my system, I can now experience an energy high that far supersedes that of a pill pop.

Therefore, if we want to make this way of eating into our new way of eating forever, then we have to find out what motivates us to stay in the groove of eating this way. For me, then, it’s that I’m more organized and focused, with being given an enhancement in my overall energy and mood, and not to mention how much better I perform in the gym experience. For you, it might be a different motivator, but you must find it or nutrition will never find you.

WAR Nutrition Ideas

WAR Nutrition Ideas

Three different Breakfast Ideas @ 8am

A. 4 eggs (Protein), 15 Almonds (Fat), Glass of Whole Milk (Protein/Fat), Some

type of Fruit -Strawberries, Apples, etc (Carbohydrate).

B. Protein Shake (Protein), Hand full of Almonds, 2 Pieces of whole wheat toast.

C. 1 Scoop of protein powder mixed in with REAL oatmeal and water or whole

milk.  Hand full of Almonds.

Snack @ 10:30am

A. Sliced Deli Turkey OR Beef Jerky (Fit in the palm of hand), 12 Almonds, Apple.

Four different Lunch ideas @ 12-12:30pm

A. Grilled Chicken Salad (diced tomatoes, vegetables, etc, Little bit of dressing(Fat).

B. Grilled Chicken Sandwich, Large Water, 15-20 Almonds.

C. Subway 6 inch Turkey Sandwich – Double Meat.  Large Water, Almonds.

D. Grilled peace of Chicken, steak or Fish (Protein), Vegetables (Carb), Guacomole (Fat), Avocado, or Almonds.

Snack @ 3pm

A. 2 String Cheese, Apple, 12-15 almonds

Two different Dinner ideas @ 5:30-6:30 PM

A. Grilled Chicken Steak or Fish, Vegetables (a lot), Guacamole Olive Oil, Almonds or Almond Butter.

B. Grilled Chicken Salad (diced tomatoes, vegetables, etc, little bit of dressing (Fat).

Snack @ 8-8:30pm

A. 2-3 hard boiled Eggs, Sliced Apples dipped in Almond Butter

B. Protein Shake, Almonds, Apple

The Art of Nutrition

The Art of Nutrition

by Dustin Hawkins

In WAR, we eat healthy so that we can feel better in our minds. If I told you that I could make you feel happier by eating healthy would you do it? So many of us struggle with the dark mind -and proper nutrition can in fact feed a portion of light into that dark mind.

I’m not going to go into scientific detail of how to eat in this book because there are plenty other books out there that can explain it in that way. What I’m going to do in this book is try to explain it as simply as possible so that I don’t geek you out. I know what I know about nutrition because I have participated in it, and then have deeply examined how I have felt while I’m locked in nutritionally compared to when I’m not locked in nutritionally. So here we go.

First and foremost, you need to know what a protein is; what a fat is; and what a carb is. Protein is anything that has a face: cow, chicken, eggs, meat, as I’m sure you know get the point. Cheese is also considered a protein as is whole Milk.

Carbohydrates are your fruits and vegetables, sugars, potatoes, wheat (bread), and your pastas. There are considered to be good carbs and bad carbs. Your good carbs are obviously fruits and vegetables. Your bad carbs are you breads, pastas, candy, pop, potato chips, pizza; or basically anything with too much bread or sugar in it. Carbohydrates are what spike our insulin levels which then causes our hormones to be all out of whack. Have you ever noticed after you binge on candy, or eat a bunch of bread that you feel lethargic thirty minutes after? That’s because all of that sugar  spiked your insulin levels to unnatural levels; and what goes up, must come down and then so does your mood and energy levels.

Fats are your oils, avocados, nuts and seeds (almonds), and guacamole. Fats are good for you, and promote a healthy heart.

So now that you have that understanding of what proteins fats and carbs are, we need now move in the direction of how to eat them.

In WAR we promote eating on a schedule, and with every meal balancing it out with having a protein, fat, and a carb. So at my breakfast at 8am I am having four eggs (protein), a Banana (carb), and an Avocado (fat). So in that meal I got a proper balance of protein, fats and carbs. Then at 10:30 (since I’m on a schedule) it’s time for my snack. I brought a zip lock back with me full of Almonds, Deli turkey, and an Apple. I eat the turkey (couple slices), eat the apple, and eat a handful of almonds, plus hit the drinking fountain for some water. Now 12:30 rolls around and it’s time to eat lunch. Many go out to lunch, as do I, but I stick to the same protein, fat, and carb model through having a chicken salad fully loaded with: chicken (protein), diced tomatoes and peppers (carb), and two scoops of guacamole with a dab of ranch dressing (fats). So now I’m feeling good with having three solid meals under my belt and drinking water all day as well. It’s now 3 and time for me to eat my second snack of the day. So I go back to my zip lock bag, eat a handful of almonds, chew up another apple, and eat three string cheese sticks, and hit the drinking fountain.  Now I’ve got four beautiful meals under my belt and am feeling great.

Now it’s dinner time at 6:30, which is where I try to get all of my vegetables. I stick to the same model of having a piece of Salmon (protein), some almonds and a half of an Avocado (fats), and the rest of my plate filled with vegetables and some fruit, and then a big glass of whole milk or water. Five meals under my belt.

Now it’s 9:30, and I need a little something to help slow me down and get ready for bed. I put a little bit of whole milk in a blender with some crushed up ice, add a scoop of almond butter and vanilla protein, and then a banana, and now blend it up and create a most soothing shake that will help me to relax as I prepare to go to sleep.

Now this little scenario was only to give you an idea of to what a day might look like living the WAR Art of Nutrition. It’s the protein, fat, and good carb at every meal, with sticking to a schedule that are the key ingredients to living this beautiful art. Preparation is key, and without preparation you never come to see the energy high that can unfold from eating such a way.

Dietician Notes

Wellness

Jacie Bailey, the WAR Dietician put these notes together based on her presentation on Tuesday night. Video clip to come shortly… Pretty interesting.

 

The Impact of Diet and Nutrition on Addiction Recovery

Alcohol contains almost as many calories per gram as fat.  So when drinking alcohol you experience a sense of fullness having eaten “empty calories”  which can lead to poor  eating habits and malnutrition

Alcohol and drugs keep body from absorbing and using nutrients from food and getting rid of toxins

Because addicts neglect their diet, they experience problems with diarrhea, constipation, poor appetite and inability to digest foods properly

 

Nutrition impacts cravings for drugs and alcohol

Food affects mood.  Caffeine and sugar contribute to mood swings

Alcohol and drug use prevent the body from processing 2 important amino acids, tyrosine and tryptophan.  They are responsible for production of hormones related to emotional stability, mental clarity and general state of well-being

Addicts are not familiar with feeling hungry.  When the body is saying, “I’m hungry”, this is interpreted as stress and a craving to use stimulants

 

When you feel better, you are less likely to start using alcohol and drugs again.  Balanced diet helps improve mood and health. 

Eat 5-6 small meals and snacks daily to prevent hunger

Keep body hydrated with water

Eat protein, fat and good carbohydrates for every meal and snack to keep blood sugars balanced

 

 


Why We Want to Achieve Hormonal Balance

Why We Want to Achieve Hormonal Balance

1) Be able to think better because of stable blood sugar levels

2) Perform better because of increased oxygen transfer to your muscle cells

3) Do not starve or feel hungry because brain is being supplied with its primary fuel

4) Feel happier, and more balanced throughout the day.

Know how much protein your body needs. Use eyeball method—palm of your hand fits about 4 oz protein or 28gm protein.

Every time you eat, make sure you eat protein AND carbs AND fat Make most of your carbohydrate choices from favorable carbs—vegetables, fruits, oatmeal and occasionally whole wheat

The Zone Diet:

The Zone Diet is based on the idea that you should eat carbohydrates, proteins and fats in specific ratios at every meal. It can be tricky to work out the amounts, so food blocks are suggested that comprise the set amount of each food group you should be consuming in any given meal.

What Is a Block?

A block is a unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1block of protein 9 grams of carbohydrate = 1 block of carbohydrate 1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.

This “block chart” is a convenient tool for making balanced meals. Simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.

Here is a sample 4 block meal:

4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 24 crushed peanuts 1 sliced apple This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.

Nutrition Ideas

WAR Nutrition Ideas

Three different Breakfast Ideas
8am
A. 3 eggs (Protein), 15 Almonds (Fat), Glass of Whole Milk (Protein/Fat), Some type of Fruit -Strawberries, Apples, etc (Carbohydrate).
B. Protein Shake (Protein), Hand full of Almonds, 2 Pieces of whole wheat toast.
C. 1 Scoop of protein powder mixed in with REAL oatmeal and water or whole milk.  Hand full of Almonds.
 
Snack
10:30am
A. Sliced Deli Turkey OR Beef Jerky (Fit in the palm of hand), 12 Almonds, Apple.
 
Four different Lunch ideas
12-12:30pm
A. Grilled Chicken Salad (diced tomatoes, vegetables, etc, Little bit of dressing(Fat).
B. Grilled Chicken Sandwich, Large Ice Water, 15-20 Almonds.
C. Subway 6 inch Turkey Sandwich – Double Meat.  Large Ice Water, Almonds.
D. Grilled peace of Chicken, steak or Fish (Protein), Vegetables (Carb), Guacomole (Fat) or Almonds.
 
Snack
2:30-3pm
A. 2 String Cheese, Apple, 12 almonds
 
Two different Dinner ideas (Be Creative, stay away from bread, pastas, etc)5:30-6pm
A. Grilled Chicken Steak or Fish, Vegetables (a lot), Guacamole Olive Oil, Almonds or Almond Butter.
B. Grilled Chicken Salad (diced tomatoes, vegetables, etc, little bit of dressing (Fat).
 
Snack
8-8:30pm
A. 2 hard boiled Eggs, Sliced Apples dipped in Almond Butter
B. Protein Shake, Almonds, Apple

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