Guest Blogger: Alcohol and Drug Addiction and Nutrition

Addiction is a growing epidemic in today's society. Although exact statistics are difficult to determine, the World Health Organization estimates that up to one in ten people in the United States alone suffer from addiction to drugs or alcohol. These individuals are at an increased risk of countless diseases and complications, including HIV, hepatitis C, cirrhosis, type 2 diabetes, heart disease and more.

Not only do drugs and alcohol increase the risks of disease and shorten life expectancy, but they can also lead to other unhealthy lifestyle choices such as poor diet and inactivity. For example, alcoholics tend to fill up on the calories in liquor and beer, opiate addicts often experience cravings for sweets and other empty calories, while those addicted to amphetamines often go long periods of time without eating or drinking anything at all.

In addition to damage done by an addict's drug of choice, poor nutrition can further increase health complications and the risk for certain diseases like diabetes and organ failure. Thankfully, with better lifestyle choices, this damage can be reversed.

Many individuals suffering from addiction also suffer from malnourishment and deficiencies of essential vitamins and minerals. This includes dehydration and insufficient levels of sodium, chloride, potassium and other electrolytes. Other health complications associated with poor nutrition and drug abuse include weakness of the muscles as well gastrointestinal disorders such as diarrhea, constipation and poor digestion.

A diet rich in fiber, protein, vitamins and minerals can quickly improve these negative side effects by restoring health to all areas of the body. A healthy, balanced diet includes the following types of foods:

• Whole Grains
  Whole grains are healthy carbohydrates that provide lasting energy without increasing blood glucose levels. These foods also improve digestion and help rid the body of toxins and impurities.

• Fruits and Vegetables
  For recovering addicts, fruits and veggies should be eaten in abundance. These foods, especially those bright in color, are packed with vitamins, minerals and powerful antioxidants that rid the body of harmful free radicals. Particularly high in nutrition are "superfoods" that include berries, carrots, sweet potatoes, avocados and greens like mustard, spinach and kale.

• Protein
  Protein is essential to good health. Without it, the body is weakened and loses its ability to fight infection. The best protein options are of the lean variety and include grilled chicken or fish, soy, nuts and seeds. 

• Healthy Fats
  The body needs fat in order to flourish and function properly. Also, healthy fats are linked to an increase in healthy brain activity. A few healthy fats include those found in olive and sunflower oils, coconuts, avocados and almonds. 

A healthy lifestyle includes regular physical activity and a healthy, balanced diet. Combined, these factors can significantly reduce the physical trauma caused by substance abuse. What's more, nutrition can also play a vital role in maintaining sobriety due to the overall sense of well-being it can provide: when addicts feel strong and healthy, they are less likely to relapse with drugs or alcohol. In short, the benefits of a healthy diet cannot be ignored, especially for those suffering from substance abuse. 

Written By: Alex Kerwin - Works closely with Treatment Centers to help raise awareness of the dangers of addiction.

photo by Jessica Leibowitz

A note from Jamie: 

Thank you, Alex, for writing and sharing this import article. Alcohol in moderation can be a healthy part of your diet, but addiction is serious and the costs far out weigh the benefits, so if you do not currently drink, I would not recommend you starting, and if you feel like you or someone you know has a problem, please use the links above to find help. 

Best. 

Picadillo

Picadillo is a Hispanic dish. Cubans, Brazilians, and Mexicans (and probably every other South American country) has their own variation on the dish. It is traditionally a dish made with ground beef that is served over rice, or can be made in to empanadas. Since Jordan is Cuban, I've had the great pleasure of trying his mothers Picadillo on several occasions.

Jordan always tells me that his favorite foods are Cuban foods, which have a lot of fat in them. I try to make the argument that he could make some substitutions in the recipes to make the dishes healthier, but he says it will make them lose their flavor.

So... a challenge?

I took this Traditional Cuban Picadillo Recipe I found online, and analyzed the nutrition and modified it. Usually Cuban Picadillo also contains raisins, so I added a cup of raisins to my modified recipe, and to the traditional recipe when analyzing.

My Modified Picadillo Recipe Included:
*4 cloves of Garlic
*~ 2 tb olive oil
* 2 medium onions, finely chopped
* 1 large green bell pepper, chopped
* 1 tsp cumin
* 1 tsp oregano
*1 tsp fresh ground black pepper
* 1/2 tsp salt
* 1 cup beef broth (can use vegetable/ chicken/ just water)
* 1 Package Shady Brook Farms Lean Ground Turkey (20 oz raw, about 1 LB cooked)
* 2 small cans tomato sauce
* 2 medium potatoes (roughly peeled), diced
* 10 large green olives, cut
*~ 1 cup raisins

Instructions:
1. Saute onions, peppers and garlic in olive oil over medium heat, until softened.
2. Mix meat with spices, then add to pan with vegetables. Add broth, and tomato sauce. Let cook, covered at medium heat for about 15 minutes.
3. Add potatoes. Cook for an additional 15 minutes.
** note- I stated 'roughly peeled,' the original recipe said peeled, but frankly I enjoy the peel- and its where all of the fiber is! so basically I just lazily peel a potato so that about 2/3 of the skin is off, so the texture is better but I still can have the fiber and nutrients from some of the peel. You could do as you wish.
4. Add in olives and raisins, simmer until potatoes are fork tender.
5. Serve over (brown) rice or with a whole wheat tortilla!

Note- instead of ground turkey you could use a lean ground beef, ground chicken, or even diced up chicken breast or other lean meat. Megan actually came over for dinner, so I made her a batch that had tofu, and no beef broth- and she seemed to enjoy it as well! So be creative!

According to the website I got the original recipe from, the recipe makes 4-6 servings, which I found to be way off! There were 4 of us eating good size portions, and I'd say I still have at least 1/3 left. So honestly, I would say this makes about 8 servings. But of course, that may have something to do with my adding more vegetables. To be as fair as possible, below I compared the two recipes dividing them into 6 servings each:

The Nutrition Break Down:

The Original Recipe:

• 400 calories
• 20 grams fat- 6 grams Sat Fat, 10.5 MUFA,
  
• 35 grams carb- 4 grams fiber
  
• 23 grams protein

My Modified Recipe

• 360 calories
• 12 grams fat- 2.5 Sat fat, 6.5 MUFA
• 40.5 grams Carb- 5 grams fiber
  
• 23 grams protein
  

So, the nutrition facts do not look that much different, but again, honestly, considering volumetrics, you would not eat as much of the modified version as you would the original version (as in 1/6th of the recipe).
And Saving 8 grams of fat certainly is not too shabby!