Meal prep for recovery -
Zinc is a mineral found in higher amounts in animal foods. Oysters contain more zinc per serving than any other food, but other good sources include beef, poultry, beans, whole grains, dairy products, crab and lobster.
Turmeric is a root that has been used for centuries in Ayurvedic medicine for its anti-inflammatory and healing properties.
The active compounds in turmeric, known as curcuminoids, need to be consumed with black pepper and fat to enhance absorption. Adding turmeric to soups and stews, stir-fries and even smoothies is an easy way to get in your daily dose. Monounsaturated fatty acids are a type of healthy fat that reduce inflammation and promote healing.
Best food sources include avocado, olives, extra-virgin olive oil, almonds, pistachios and macadamia nuts. Losing just 1 to 2 percent of body fluid puts you in a dehydrated state, making recovery much more difficult. Water is critical, but for the super active, drinking only water will not keep you adequately hydrated.
Consuming extra electrolytes—essential minerals like sodium, calcium and potassium—is the key to keeping your cells functioning properly. Electrolytes are vital for proper nerve and muscle function.
They help our cells, tissues and fluids communicate and allow our bodies to function properly. Get the recipe here. From Summer Photo: Olimpia Davies. Heading out the door? Chocolate-Zucchini Muffins save leftovers ; Chai Latte save leftovers. Sweet Potato Halves with Over-Easy Eggs and Za'atar save leftovers.
Salmon with Black Rice, Beets and Orange freeze 2 portions of salmon and rice; refrigerate beets and oranges. Sweet Potato Halves with Over-Easy Eggs and Za'atar leftovers.
Salmon with Black Rice, Beets and Orange leftovers. Buffalo Drumettes with Blue Cheese Cauliflower Mash save leftovers.
Chocolate-Zucchini Muffins leftovers ; Chai Latte leftovers. Buffalo Drumettes with Blue Cheese Cauliflower Mash leftovers. Slow Cooker Chicken Chili save leftovers. Low levels of neurotransmitters like serotonin and dopamine can result in a negative mood, while higher levels will result in a positive one.
Research shows that foods that are high in antioxidants can help increase the production of serotonin.
Some example foods containing high levels of amino acids include:. Eating certain foods can also trigger endorphin release, including:. Endorphins and other mood-boosting brain chemicals are necessary for your recovery to keep you optimistic about your journey.
Some foods can increase or decrease mental alertness. Carbohydrates, for example, can lower your alertness, which may calm you down.
High-protein foods typically increase mental alertness by producing more neurotransmitters. Some of the best breakfast recipes are highly customizable. We love a lunch high in protein and healthy fats to give you the boost you need to get through the rest of your day. Keeping healthy snacks available will help you avoid reaching for something less nutritious when in a pinch.
Nutrition is only one aspect of many that form the recovery process. All parts of your lifestyle are essential, as is your continued commitment to your treatment, counseling sessions, and support group meet-ups. If you need more support to get you started or continue down the road to healing, reach out to Jackson House Rehabilitation Center.
We specialize in substance use disorders and helping you find sobriety. Our Team Treatment Programs Admissions Recovery Family Resources FAQ Strategic Plan Privacy Policy Contact Careers. Easy and Nutritious Meals to Make For People In Recovery.
The Link Between Food and Neurotransmitters Serotonin and dopamine are two critical neurotransmitters that regulate your mood. Eating certain foods can also trigger endorphin release, including: Chocolate Vanilla bean Spicy foods Endorphins and other mood-boosting brain chemicals are necessary for your recovery to keep you optimistic about your journey.
Breakfast Some of the best breakfast recipes are highly customizable. Smoothie bowls are an easy and delicious way to start the day with a variety of fruit options. If you cringe at the idea of a smoothie, never fear!
Smoothie bowls dress up the smoothie with other ingredients such as fruit, seeds and nuts, granola, chocolate chips, and more. Check out a few of our favorite variations and start customizing! Oatmeal — Oatmeal packs a powerful nutritious punch.
You can make it warm, save time by concocting overnight oats, or even try savory versions. Try out some of our favorite oatmeal recipes and see what you like best!
Loaded Toast — Avocado toast is the obvious choice, and for good reason. You can top a slice of whole-wheat bread with eggs, hummus, sweet potato, and much more.
Lunch We love a lunch high in protein and healthy fats to give you the boost you need to get through the rest of your day.
Photo: Olimpia Davies "], "filter": { "nextExceptions": rrcovery, Sports nutrition for injury prevention, recoveryy, "nextContainsExceptions": "img, blockquote, a. btn, fr. Weissner only adopted the label after moving to Mral York, NY where L-carnitine and hormonal balance she could Amazon Fashion Trends for exercise Mela a pair Meal prep for recovery sneakers. She began signing up for races and now, 13 years later at home in Denver, Colorado, she regularly tracks 25 to 30 miles a week and recently completed the Barcelona Marathon. Sure, she has her own goals, like a sub two-hour half-marathon this season, but she puts one foot in front of the other for the greater goal of mental and physical health. In order to feel her best, she also fuels herself as the athlete she is.
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If you need more support to get you started or continue down the road to healing, reach out to Jackson House Rehabilitation Center.
We specialize in substance use disorders and helping you find sobriety. Our Team Treatment Programs Admissions Recovery Family Resources FAQ Strategic Plan Privacy Policy Contact Careers. Easy and Nutritious Meals to Make For People In Recovery.
The Link Between Food and Neurotransmitters Serotonin and dopamine are two critical neurotransmitters that regulate your mood. Eating certain foods can also trigger endorphin release, including: Chocolate Vanilla bean Spicy foods Endorphins and other mood-boosting brain chemicals are necessary for your recovery to keep you optimistic about your journey.
Breakfast Some of the best breakfast recipes are highly customizable. Smoothie bowls are an easy and delicious way to start the day with a variety of fruit options. If you cringe at the idea of a smoothie, never fear!
Smoothie bowls dress up the smoothie with other ingredients such as fruit, seeds and nuts, granola, chocolate chips, and more. Check out a few of our favorite variations and start customizing! Oatmeal — Oatmeal packs a powerful nutritious punch. You can make it warm, save time by concocting overnight oats, or even try savory versions.
Try out some of our favorite oatmeal recipes and see what you like best! Loaded Toast — Avocado toast is the obvious choice, and for good reason. You can top a slice of whole-wheat bread with eggs, hummus, sweet potato, and much more.
Lunch We love a lunch high in protein and healthy fats to give you the boost you need to get through the rest of your day. Sandwiches — These are lunchtime classics for a reason. You can switch up almost any sandwich element to keep it fresh.
Pair healthy whole wheat with chicken salad or spring for a delicious veggie option. The possibilities are endless! Homemade Lunch Boxes — If you need an option that involves minimal cook and prep, try making a lunch box. These can include almost anything you want, such as fruit, cheese, nuts, crackers, or you can try a variation on a bento box.
Soups and Stews — Soup can be both comforting and nourishing, and it can range from creamy bisques to clear broths to stews bursting with ingredients. Bone broth has become especially popular for its nutritional properties lately, but there are plenty of other delectable recipes.
Stuffed Potatoes — Both potatoes and sweet potatoes contain many healthy nutrients and pair well with many ingredients. Buddha Bowls — Buddha Bowl is the popular term for a bowl that contains many different ingredients, usually grains, protein, vegetables, and various toppings.
You can make a bowl from almost any ingredients or style of food, from Mexican to Japanese to the Mediterranean. Energy Bites — Also known as power bites or energy balls, energy bites are small snacks that usually contain high-protein and healthy ingredients designed to give you a burst of energy.
Keep it simple with veggie sticks like carrots and celery dipped in your favorite hummus. You can also pair your hummus with a whole wheat cracker. The grocery store stocks many healthy choices and flavors; you can easily store them in your fridge at work or at home.
Embarking on Your Healing Journey Nutrition is only one aspect of many that form the recovery process. All posts Categories Mental Health Grief and Loss Self-Care Veterans Sobriety In The News.
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: Meal prep for recovery| Recovery Days: Your 1-Week Meal Plan | These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet. In a meal prep rut and needs some inspiration? Then, pile them onto buns with your favorite fixings! If you make any of these recipes or found this postpartum meal prep guide helpful, be sure leave a rating and review letting me know how you liked it! Add lots of color to your plate by loading up on all sorts of vegetables, including broccoli, peppers and tomatoes, but go lighter on the carbs and grains. Then just tap to add all the ingredients at once to an organized grocery list. The Nutrition Source Menu. |
| What tools do you need to freeze food? | The Importance of Mfal Healthy Food can lrep an Natural detox recipes impact on your body and mind. There's no one way to do it, but three common Prpe include: Batch Cooking Make big recipes at once like Weight management for sports the weekends to freeze or save for use later on. Including foods from the five food groups and ensuring you are having the proper vitamins and nutrients in your diet will make a world of difference in your life. Healthy Spaghetti Bolognese with Hidden Veggies! Foods with lots of antioxidants include onions, pecans, strawberries, blueberries, raspberries, kale, leaks, and artichokes. Put a healthy spin on your childhood favorites when the afternoon slump hits. |
| Join the Fit Cookie Club! | Another reason I chose this recipe is that I was already opening a can of chipotle peppers. Making this chicken along with the chipotle ground turkey recipe was a great way to use it all up. Yay for overlapping ingredients! They cooked well, but honestly the fresh air of being outside at the grill is probably necessary for this chicken. Because that chipotle sauce can really make the air spicy! How I froze it: After cooking the chicken and letting it rest for a few minutes, I diced it up and divided it into my 2-cup Souper Cubes Trays affiliate link! to reheat the chicken directly from frozen. Since I added liquid already, this will help create steam and keep the chicken super juicy. This could also be reheated on the stovetop or in the microwave. This recipe might seem similar to the turkey skillet, but the flavor profile is completely different. Get the recipe for Ginger Ground Beef Skillet here. How I prepped it: I followed the recipe as written except I added just a touch of soy sauce as well. This helped add a bit of saltiness and a little extra liquid to the meat and veggies. This recipe did make a bit more than could fit into the tray, so I saved a portion in the fridge and enjoyed it for lunch the next day. My very favorite fudgy brownie bites that are also full of sweet potato!! These bites are the best individual freezer treats I could make. Get the recipe for Sweet Potato Brownie Bites here. How I prepped it: I followed the recipe as written except I only had mini white chocolate chips so I used those instead 🙂. How I froze it: After making the brownie bites, I let them cool completely and then I put them in a single layer on a small baking sheet that fits into my freezer. I froze them overnight, then transferred to a Stasher bag and put it back into the freezer. How to reheat it: I like to eat these directly from the freezer! No reheating necessary. All of the recipes I prepared should easily last at least 3 months in the freezer and still be in great shape. Most foods can be frozen indefinitely but will start to lose flavor and texture after several months. My goal is to enjoy these recipes over the next couple weeks as I recover. This freezer prep session was split up over a Saturday and Sunday. Keep in mind I was also filming the making of all recipes and taking the photos you see here in the post. Overall it took about 6 hours to prepare everything. On Saturday , I marinated the chipotle chicken and made the sweet potato brownie bites the sweet potato was already cooked from a previous meal. This took about 1 hour. On Sunday, I made a batch a breakfast sandwiches, the chipotle turkey skillet, the ginger beef skillet, and cooked the marinated chipotle chicken which I had to do in 2 batches. This all took about 5 hours, including clean up and dishes. If I had not been filming and photographing, I think everything would have taken less time: probably about 5 hours total. One hour per recipe for prep, cooking and clean up? Not bad! What freezer-friendly foods have helped you get through a recovery? Let me know in the comments below and we can have a list of favorites! My passion for meal planning was born from a desire to save money and reduce food waste, and I want to share it with you! Read More Subscribe and receive my FREE Top 10 Meal Prep Lunches eBook PLUS recipes and meal prep tips weekly! This site uses Akismet to reduce spam. Learn how your comment data is processed. Thank you Corrie! All went well 🙂 I posted a Reel on IG with how I reheated and enjoyed the chipotle skillet if you are interested! Thanks so much for reading! Skip to primary navigation Skip to main content Skip to primary sidebar Get my FREE Meal Prep Lunches eBook! Sign me up! Start Here. More freezer meal ideas! Freezer Friendly Black Bean Burgers Meal Prep Unstuffed Pepper Bowls Make-Ahead Freezer-Friendly Breakfast Burritos. Pin Share Tweet Save Email. You May Also Like You can make a batch on Sunday and use different sauces to keep things interesting during the week. And remember, meal prep works best when you use the different ingredients in multiple ways. Chicken is a popular meal-prep meat as it can be used in so many ways. If you start the week with roasted chicken, you can enjoy it on its own, use it for a sandwich, or throw it in a soup. Other lean meats include turkey, pork and seafood. However, the choice is yours. Some meal-preppers plan out their dinner recipes, then incorporate them into lunches. You can find a wealth of meal-prep friendly recipes online or stick with your tried-and-true favorites. We hope these meal-prep tips help improve your recovery experience. For example, if your surgery will require some therapy during your recovery, did you know that you can schedule a stay at a post-hospital rehab center? If you would like to learn more, contact us today. How To Meal Prep Before Planned Surgery Posted May 1, by Jody Beckley. What To Eat After Surgery Post-surgery diets depend on the procedure that you go in for. How to Meal Prep: The Basics New to the world of meal-prep? Pick one day to make all your meals for the week. Most people prefer Sunday. Try making big batches of recipes that can be incorporated with other things. Divide each part of your meals in compartmentalized, air-tight containers to keep them crisper and fresher. Make time go faster with audiobooks. |
| Meal Prep Guide | The Nutrition Source | Harvard T.H. Chan School of Public Health | Then air fry at F for minutes. Nutrition is only one aspect of many that form the recovery process. This is especially important because your body takes a lot of damage as a result of drug or alcohol addiction. For pasta bakes, sprinkle with a little water to prevent the pasta from drying out. Healthy Lunch Wraps These zingy wraps are one of my go-to meal prep recipes right now. Get Lasagna Recipe. You can make it warm, save time by concocting overnight oats, or even try savory versions. |
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