Guide for the Codependent – Create a Survival Plan
(Introduction and Part 1 of 29)
The following pages were created and written by Cornerstone of Southern California’s Family Group members and recovering codependents.
This group comes to have their broken hearts mended. They come to have their faith renewed. They come to have their desperation soothed. They come in search of understanding and strength in dealing with life as co-dependents to an alcoholic or addict (a/a).
Cornerstone staff members are there to give a desperate group members hope and perspective. Our groups always leave with the strength and resolve needed to make it through another week, ’till the next Tuesday night at Family Group.
The things that our staff tell the group are very simple, basic common sense, to the point, and often catchy. Sometimes they are quite blunt. But to this group, they are so visionary, so profane and prophetic that, together, they literally become a framework for survival and stability.
Our staff have another special talent. In the midst of all the heartbreak and pain, we somehow get the group to smile and laugh. Sometimes they laugh at themselves, sometimes at each other. But it is a special kind of laughter that lets the group keep its sanity without going off into a hopeless “never-never” land of craziness.
Cornerstone remembers and thanks Nora Metcalf for starting this wonderful service provided by Cornerstone.
1) Prepare Your Survival Plan
What I want you to do is to work on your Survival Plan. A Survival Plan is not something you do as punishment, but as a way to protect yourself and your family. It should be a plan of what you are willing to do if the a/a chooses to drink or use drugs again. It is what you must do to keep yourself and your family from being drawn back into the “craziness” and “madness” of addiction again. Your survival plan should be in writing; maybe it could even be posted on the refrigerator door. It must be something that is agreed upon by you and your family members. The a/a must know what the plan is and must know that it is serious and is something you are prepared and WILL do if he/she chooses not to remain clean and sober.
Cornerstone of Southern California has long had a NO SUGAR NO CAFFEINE policy in our Detox program. We feel strongly that when an individual is attempting to detox off of drugs or alcohol it helps to also prohibit the intake of sugar and caffeine.
Every time my girlfriend orders a Pepsi with her dinner I cringe a little inside and wonder, ‘What exactly happens inside the human body when someone drinks a sugary soda?” I do know how it affects her after her first sip as her mouth breaks into a satisfied little smile and she says,”Oh my gosh! Why is that soooo good?”
Why? Sugar that’s why. Sugar tastes fantastic to us humans and we have processed and purified it and added it to almost everything we consume nowadays. When you see the label ‘Low Fat’ you should assume that the fat content has been substituted with sugar of some kind and although the label sounds like it should be a better option than the regular brand, it isn’t in any sense.
Processed sugars are especially good at spiking your blood sugar content which leads to inflammation inside the body. This inflammation is the precursor to all sorts of ailments including cancer.
In the early days of detox at Cornerstone (when we allowed sugar and coffee) we saw clients make pot after pot of coffee and add copious amounts of sugar to each cup in order to simulate the feeling of being high on cocaine or meth. We quickly realized the issue and put a stop to it.
While there may be nothing good about the effect sugar has on our bodies, understanding exactly what it does once inside us is simply fascinating. So that’s what we’re going to take a look at in this article: The exact process – a play-by-play – to get a deeper understanding of what goes on when we ingest large amounts of sugar in a short time period.
Of course, one all too easy way to take on board masses of sugar is through soda – Sprite, Coke, Fanta – you name it. It’s all the same poison. And what most people find a shocker is that those orange juices you buy in the store (or Apple, or fruit punch, or anything) are often packed with even more sugar than those sodas.
But the box says it’s full of vitamin C! Ahhh, we just love the food industry’s marketing tactics, don’t we?
Ok, I am getting off topic. So, let’s get back to it. First off, let’s take our lab rat – that being any one of us. And now our test material – that being a single, 500 ml bottle of soda, which, depending on the type, can contain a staggering 54 grams of sugar. That’s nearly 14 sugar cubes people!
Now most people who drink these tend to drink these rather quickly. That’s because the sheer amount of sugar keeps you sipping – or gulping – very fast. It is a drug after all. Perhaps the deadliest and most addictive of the lot.
So within minutes that bottle is usually empty. And then the chaos in your body erupts. Let’s take a look at what you have just done to yourself.
The first thing your body needs to contend with is that fact that it has literally received a sugar overdose. In normal circumstances you would actually not be able to keep it down, but in the case of soda, phosphoric acid cuts through the sweet flavour – which allows your body to fight the urge to purge.
You may also start to feel the beginnings of the famed ‘sugar high’ – as your brain suddenly finds itself with a large amount of raw glucose which it can convert directly into energy.
Around 20 minutes after finishing that soda, your blood sugar level peaks, causing a huge insulin spike and initiating rapid glucose uptake throughout your body.
As your liver responds to this increase in insulin by converting the large amounts of sugar you have just consumed into fat, the resulting fall in blood glucose levels will soon leave you feeling low and sluggish.
But not so fast…
Along with the sugar, your body has now absorbed over 50 mg of caffeine, blocking the adenosine receptors in your brain – preventing drowsiness and keeping you on high alert. As a result of this, your pupils dilate and your blood pressure begins to rise as your liver injects yet more sugar into your bloodstream.
At this point, approximately 40 minutes after finishing your drink, your elevated sugar levels cause your body to increase its dopamine production which act to stimulate the pleasure centres of the brain.
However, this sugar high will not last much longer. The party is starting to wind down.
This is where the soda’s diuretic properties start to take effect – and arguably where the most damage is done. Roughly 60 minutes after finishing your drink the extremely high levels of sugar – not to mention artificial sweeteners – will encourage your body to urinate.
However this time it is not just waste you will be getting rid of.
The phosphoric acid in your soda has already bonded calcium, magnesium and zinc in your lower intestine, which you are now expelling from your body – along with precious sodium, electrolytes and water.
By now, over an hour since you tossed that soda bottle in the bin, you’ll be saying hello to that low mood and sluggishness we talked about earlier as you begin your decent into the fabled ‘sugar crash.’
You will have not only passed all of the water that was in your soda, but you have also said goodbye to a whole host of vital nutrients that your body really needs.
Chances are, you’ll also be feeling less hydrated and certainly less energetic than you would have been had you never opened that soda in the first place.
As I mentioned previously, while soda is a sure-fire way to overload the body with sugar, it’s far from the only one. Many people still consume way too much sugar through processed foods, breakfast cereals and sweet snacks – to name just a few. Most deceptive are those foods we have come to believe are so healthy – such as those fruit-flavoured yogurts, many of which are brutally high in sugar content.
This high sugar intake is not to be taken lightly. Elevated insulin levels – which you will definitely have if you are drinking a lot of soda or juices – can lead to very serious cardiometabolic problems, from diabetes, heart disease, Alzheimer’s – all the way through to cancer. This is due to sugar producing a low-grade “silent inflammation” throughout the body.
The long and the short of it is that there is no place for sugar in the human diet. I know it is easier said than done. It is, after all, everywhere, and if it is put in front of you (which on a daily basis it is likely done multiple times in our Western-diet society), the discipline required to say no is monumental. But you have to find that discipline if you are looking to reach and maintain your optimal health levels and avoid serious illness.
Cornerstone’s founder and owner, Dr. Michael Stone MD, has made several trips to sacramento to speak out in support of Assembly Bill 848. He, along with a number of other prominent companies and individuals in the drug and alcohol treatment community have backed the passage of this bill since its inception and are extremely happy to see it be approved by the California State Legislature. It is now on the Governor’s desk. Will he sign it?
Read more below:
The California Legislature has approved legislation sponsored by the California Society of Addiction Medicine that would safeguard the health of people seeking alcohol and drug rehabilitation services. Assembly Bill 848 (by Assembly Member – Mark Stone) would allow residential detoxification facilities to provide 24-hour medical services to their clients.
“A detoxification facility should be able to provide the best possible care for vulnerable people struggling to overcome addictions. People who are working to get sober should have their needs met through the programs where they are seeking help, including medical treatment that helps them on their path to recovery,” said Stone. “I urge the Governor to sign this necessary measure.”
Under current licensure requirements, residential treatment facilities may not provide on-site medical treatment to their clients, even if it is psychiatric treatment or for medical conditions related to clients’ addictions. Instead, when clients have medical needs during the course of their residential treatment, facility staff must transport them to doctors’ offices or hospital emergency departments, which is inefficient and costly.
Click here for a full PDF description of AB848 – CLICK
Personal emails can be sent to the Governor using the link below:
- Go to: https://govnews.ca.gov/gov39mail/mail.php
- On the pull down menu, click on: “AB848 – Alcoholism & Drug Abuse Treatment Facilities”
- Click on “Pro” – You will have the option of adding comment
Recent studies have shown that prescription medications have become the leading cause of addiction in the US. Opiates (vicodin, xanax, etc.) and stimulants have been shown to be the largest problems.
If you didn’t know, October is “Talk About Your Medicines” Month bringing into focus appropriate dosage and usage, storage, disposal and overall safety of prescribed medications.
To find out more click: http://www.talkaboutrx.org
Monnaye, my Case Manager at Cornerstone of Southern California welcomed me into her office with a smile and a handshake that made me feel instantly comfortable and safe. A few minutes later we were giggling about something or other when a few thoughts occurred to me, “I am going home soon. How is that going to feel? How will my family deal with me if I start to fall off the path that I am so firmly on while here at Cornerstone?”
Monnaye, as usual had all the answers for me and I thought that these answers might be very useful to others out there in the same situation. Monnaye really knows her stuff and I think her responses to my questions will help you too.
Q: What do I expect when he/she returns home from Cornerstone? What can I do to be ready and helpful?
Monnaye: This is a big deal! Two things come to mind: “What to do when they come home” (or while they’re in treatment) and, “What not to do when he/she returns home.”
What To Do
- The first thing the family members should do is to educate themselves on all aspects of addiction so they are aware of what may or may not happen. I recommend family members to read the book ‘Staying Sober’ by Terence T. Gorski. This book does an excellent job explaining what drug addiction is.
- I also would recommend going to a few Al-Anon meetings— give them a try. The addict’s family need to understand what their part is in this recovery process, and they MUST understand they cannot fix or change their loved one. All they can do is learn and change themselves.
- Families need to understand that they have to be patient and understanding with their newly recovered loved one. Addiction recovery is a process—not an event; so don’t expect a miracle of instant change.
What Not To Do
- Try not to take things personally. Let your loved one go to as many meetings as they feel they need, don’t give them a hard time about this as it is a very positive sign.
- You must communicate, even if what you have to say is negative.
- Don’t worry about being the cause of your loved one’s relapse, they can do that all on their own. You don’t have that much power over anyone. Be honest about your feelings. It’s “OK” not to know what to say; just don’t hold something in; it isn’t worth it.
- Don’t keep secrets from them; shine a light on everything. Saying that you don’t understand or that you don’t know what to do is always better than saying nothing at all.
Q: Would you ever tell the family members to play a direct role in the rehab process of their loved one?
Monnaye: The best thing a family can do is to take care of themselves and their actions. When they realize that they are powerless over their loved one’s addiction, they’ve taken the first step towards helping. Many families do all they can to help, but they often end up enabling their loved one in the process.
It’s very important that families allow their loved one to hit “rock bottom”. Continually helping and enabling an addict lets them start to think, “I don’t have a problem. They keep coming in and saving me, so I don’t have to truly deal with these issues.”
Q: So enabling someone is like a teacher whispering answers to her student during a test?
Monnaye: Exactly right! It’s all about letting go. It sounds simple; but it’s never easy.
Q: When an addict comes home from treatment, what do you recommend they do?
Monnaye: It varies from client to client, but having a routine and keeping busy is key.
When clients are here at Cornerstone, they’re on a tight schedule, and that’s intentional from a treatment perspective. Up until this point, they haven’t been able to do that for themselves in their own lives. Maintaining some form of daily routine when they return home is equally important.
Q: Is there a specific structure or routine you recommend to clients when they leave Cornerstone?
Monnaye: We work with them intensively, one-on-one before they leave the treatment setting and develop an exit plan that we both agree upon..
Within this exit plan we identify “high risk” situations and prepare them to deal with the risks they’ll confront back home. For example, if someone knows they’ve always had a drink after work, that desire won’t necessarily go away after treatment, so we help them form a plan to deal with these “risks.”
Q: Is a majority of this plan helping them to identify the triggers of their addiction, not only here at Cornerstone, but when they return home too. Is teaching them how to deal with those triggers when they return home a big part of your job as a counselor?
Monnaye: Yes it is! At Cornerstone our Relapse Prevention Education teaches our clients all about triggers and high risk situations.Once they’ve identified their personal triggers, we sit down with them and decide what we’re going to do as each trigger rears it’s ugly head.
Q: I have always thought that families were the people who push addicts out the door and into rehab. Is that an accurate statement?
Monnaye: Sometimes families do send their loved one to treatment in an appropriate way, but often they push them when they’re not ready and the addict is resentful early in recovery.
Most of what we tell families is to give the addict room to recover. Certainly talk about the problem, but don’t try to micro manage it.
Families are not all knowing or infallible. They can’t tell their loved one what to do.
Often the family doesn’t realize that they themselves exhibit a behavior called codependency. For the most part, the addicts know they’ve messed their lives up, but the families don’t realize their
enabling behaviors have helped keep their loved one’s disease alive and thriving. This isn’t a cut and dry issue, as all families are different.
Cornerstone CEO, James Neumann (24 time marathon finisher, 8 time Boston Marathon finisher and daily 8-15 mile runner) has put together a list of foods to eat and to avoid in order to fuel and maintain a lasting, healthy sober life.
His suggestions minimize inflammation and insulin spiking foods and maximize nutrient rich, energy efficient and immune system strengthening foods. He recommends striving to eat organic or–pesticide, hormone, antibiotic free foods for the best results when possible:
- Grains: minimize your intake or, better yet, cut them out completely. This can prove to be extremely difficult in the beginning, but massive gains will result from following this rule.
- Sugar: minimize or remove from your diet. Sugar is more addictive than cocaine and causes internal inflammation and insulin spikes in our blood, both of which are terrible for the human body.
- Processed foods: minimize or remove as best you can. Removing or minimizing the three foods listed above takes care of 80% of the problem, and although it takes a lot of willpower, you CAN do it.
- Red Meat: eat grass fed beef with no added hormones. Do not eat grain fed beef.
- Foul: Choose cage free chicken and eggs if possible. Also healthy options are turkey and duck.
- Fish: Purchese wild, not farm raised fish when possible.
- Vegetables: Eat these in abundance! If you can eat them raw and not fried you are winning!
- Legumes: Although they might seem healthy you should minimize your consumption of legumes. They can be hard to digest and the by-products they contain are not great for you.
- Dairy: A little is ok but grass fed if it is an option.
- Fruit: Eat fruit. Try to buy local and seasonal fruit. Keep tropical fruit portions smaller as they are higher in sugar. Berries are a good example of a low sugar fruit.
- Oils: Use olive oil instead of butter when possible. Coconut oil and avocado oil are great for frying and baking. Vegetable and Canola oils should be reduced as much as possible from your diet.
- Nuts: Eat walnuts, macadamias and almonds. They contain healthy oils and protein. Be wary of too many peanuts as they actually legumes.
- Tubers: Yams and sweet potatoes are better substitute for white potatoes.
- Coffee: A cup a day is ok but remember not to over sugar it and remember it is a diuretic and you will need to drink water to make up for it.
- Water: Drink purified, filtered water at about a half gallon a day. Alkaline water is a myth.
- Supplements: Take fish oil, an organic multivitamin/multimineral, an antioxidant, vitamin D, and probiotics for healthy digestion.
James Neumann’s Helpful Hints – These changes to your daily diet are significant and sticking to it is not easy to do. You will most likely feel substantial changes in the first 30 days.
Exercise – There is good news here for those of us who cringe at the mention of exercise! Research has shown that “less is more”. Moving our bodies improves every function including our brain function. Very helpful for those of us with the brain disorder of drug addiction. Spending hours in the gym is no longer necessary or healthy, but doing something physical most days is the ticket. Here are the basics:
- Move frequently at a slow to regular pace. Walking is excellent and if done every day will keep you fit in the long run and won’t wear down your joints.
- Do some heavy lifting (something heavier than usual) 2 or 3 times per week – from dumbbells to kettlebells to your own body weight.
- Every 7 to 10 days to a higher intensity workout such as brisk walking, running, biking, swimming, jumping rope, etc.
- Avoid “chronic cardio” or working out for hours on end. Research shows more harm than good will come of it and remember, less (intensity) is more.
- Find a day of rest to be a human.
- Stretching? Yoga? Dance? Yes to all of these. Mix and match them keeping in mind the first three on the above checklist
Try and find a routine that works for you everyday and stick to it. Also, finding a sport like surfing, swimming, stand up paddling, etc., can benefit you in that you will WANT to go do these things because they are FUN! Exercise can and should be fun to get the most out of it.
A Quick Side Note – Sleep well. Get at least 8 to 10 hours every night or none of this matters.
I have been asked to write about Addiction, to write in plain and simple English, not fancy medical or psychological words. Because you are reading this, I imagine you are an addict (alcoholics are addicts too) with some knowledge of your disease or an “other” who needs up-to-date information.
First, who am I and why should you believe me? Well, as a young family doctor I arrived in the metropolis of Estevan, Saskatchewan (population 10,000) in the fall of 1969 just as the Sisters of St. Joseph decided to open an addiction treatment unit in their community hospital. None of the doctors in town wanted the job of Medical Director and neither did I. Anyway, another doctor and I were volunteered. At the time my belief was that addicts were just weak people who needed to pull themselves together and stop drinking or using. I soon learned I was so wrong in my understanding of addiction. A lay person, Ray McNab, sat me down late in 1969 and read me the riot act. He was very clear, “How the heck are addicts going to get help/treatment if you so and so doctors cannot get your act together and start treating them for the disease they so clearly have?” He directed me to read some books, especially the Big Books of Alcoholics Anonymous, and attend some AA meetings. Luckily for my addict patients I quickly became educated in addiction medicine and got rid of my old ideas and feelings about “those” sorts of people.
Today I look back over the past 40 years and I am very pleased that I have been able to help over 60,000 addicts and their support systems in that time. I continue to practice addiction medicine as a family physician and love it most of the time. Unfortunately, many of my doctor colleagues still have attitudes, as I had 40 years ago, which make it difficult if not impossible for them to treat their addict patients. If they believed diabetics were weak people, cancer patients were sinners, chronic pain patients were cowardly and anemic patients were dishonest, then obviously their treatment of those conditions would be negatively affected. Unfortunately terms such as – weak, sinners, cowardly, and dishonest are all descriptive words still used toward addicts by many health professionals. Have you ever heard people say – an addict just has no willpower? Well if you stay with me over the next few months you will learn that addicts have very well developed “willpower” but, if relied upon, will nearly always lead them to failure.
Let me start with:
How do you know if you have this disease? How do you know if a loved one, a colleague, an employee, a friend, or your cellmate has this disease? There are endless definitions but here is mine. There are five pieces of the puzzle and all have to be present to be sure it is an addiction.
First – compulsion. This is not all the time, it is not every day but it is obvious. The cocaine addict gets the urge to use cocaine, the alcoholic craves a drink and the Vicodin addict is driven to get the pills. Addicts get the compulsion to do “it” (what they are addicted to).
Second – they do “it”. I believe it is possible to be an alcoholic but never show the disease because you never have alcohol. You can be born with the genes to be an alcoholic but you will need alcohol to trigger the disease in you. This would be like a person born with the genes to be allergic to penicillin but who never receives that antibiotic.
Third – loss of control. Addicts do not always have the compulsion to use and are not always using, but when they do, they sometimes lose control. Examples are: having 12 drinks not the clearly planned 3; coming home after 3 days of a cocaine bingeing when you only planned to drop in on an old “using” friend; still sitting at the blackjack table 52 hours after starting a “few hands.”
Fourth – problems from doing “it”. These can be in any area of your life and often are in more than one. Some areas are physical, mental, spiritual, social, legal, marital, occupational, exercise related, and fun.
Fifth – repeat the cycle over and over again with changes in the how, where, why and when but not the compulsion leading to doing “it” followed by loss of control and problems. Look at my definition – look at the person – be honest with yourself and decide has the use of “it” become an addiction. The fact that you are even thinking about this problem should lead you to get more information, but if addiction is present treatment is absolutely needed. This is a chronic, progressive, and often fatal disease.
I initially thought that “it” was always a substance like alcohol, cocaine, or heroin, but as I learned more about this devastating disease I found that “it” could have many forms.
Another similar definition to the above is “continued compulsive use of a ‘substance’ or ‘behavior’ to get high and/or prevent withdrawal despite adverse consequences.” By adding the word “behavior” we have, very significantly, opened up the possibilities of what the “it” can be. I believe you can be addicted to sex, work, exercise, religion, shopping, gambling – any behavior that can affect how you feel in a strong or powerful way, i.e. get “high.” For some people getting “high” can be feeling stimulated, powerful, energized from stimulants like cocaine and methamphetamine. It can also be produced by behaviors like exercise, sex, and gambling. For some people, getting “high” means being relaxed or numb from the use of tranquilizers, sedatives, opiates, and alcohol. Finally, a few people get a “high” on hallucinogens, which can give very strange effects on how you see, feel, hear, or taste the outside world.
To state that addiction is a disease is possible when you understand that a disease is anything that causes harm to the body or mind whether it be a “thing” like alcohol or a bacteria or whether it is an action or behavior like gambling or tennis resulting in tennis elbow.
Probably, one of the first alcoholics was Noah (Genesis 9:20-21) and one of the first doctors to define alcoholism as an illness and call it “an addiction” was Benjamin Rush, MD in 1785. So the idea of addiction being a problem and being defined as a disease has been around a long time.
Alcoholic’s Anonymous says that alcoholism is cunning, powerful, and baffling. Nothing has changed over the years except alcoholism, as a disease of addiction, is no longer as baffling and we are making significant progress in understanding it and realizing the need for treatment. This disease can easily kill you, but with treatment you can put it in remission (non-active). It will take education, hard work, time, and commitment.
MICHAEL STONE, MD, Addiction Medicine Specialist
Cornerstone of Southern California
Healthy nuts…and we are not talking about psychopaths who hang out at the local gym! These delicious snacks – especially raw tree nuts like cashews, almonds and walnuts have been linked to better heart health, weight loss and control, lower cholesterol and lower risk of developing cancer!
The problem is that we Americans eat too few of these healthy nuts on a regular basis to gain any of the benefits they would provide. Nuts have gotten a bad name due to the misinterpretation that they are fattening or that they contain bad saturated fats. Read on and be informed:
1 / 9 Walnuts: Fight Inflammation
Containing the most antioxidants and omega-3 fatty acids of any other nut, walnuts help us by protecting our bodies from internal damage and inflammation that leads to cancer, premature aging and heart disease. Walnuts are excellent for those of us who do not like fish as they contain the same healthy omega-3 fatty acids as fish do without the fishy flavor! Lastly, the manganese content can help to reduce PMS symptoms which can be great for both men and women if you know what I mean!
Serving info: About 7 walnuts = 180 calories, 17 grams fat
2 / 9 Almonds: Good for Digestive Health
Coming in at around three grams of fiber per ounce, almonds are a great source of fiber and have the highest content of vitamin E when compared to other nuts. Almonds have also been found to help maintain a healthy weight and promote weight loss. Almonds have been shown to decrease bad LDL cholesterol levels and can increase the levels of healthy bacteria in our intestines which boost our immune system efficiency.
Serving info: Roughly 23 almonds = 170 calories, 15 grams fat
3 / 9 Cashews: Increase Brainpower
Rich in zinc and iron, cashews can help to prevent anemia, boost immune health and good vision. Cashews are also an excellent source of magnesium which improves memory function and guards against memory loss related to aging.
Serving info: 18 nuts = approximately 165 calories, 13 grams fat
4 / 9 Pecans: For Healthy Arteries
Pecans are loaded with antioxidants which helps prevent plaque buildup in your arteries. They also lower bad LDL cholesterol by around 30 percent when eaten regularly. These healthy nuts can improve brain function and overall health and are packed with vitamin E which can fight off the onset and progression of neurological diseases like ALS.
Serving info: About 18 halves = 200 calories, 20 grams fat
5 / 9 Brazil Nuts: Protects us from Cancer
Brazil nuts are bursting with the mineral selenium which helps fight against cancers of the prostate, bone and breast. These nuts inhibit the growth of prostate cancer in men, but watch your overall intake as high levels of selenium can become harmful to the human body. Keep your intake to about one serving or less to be safe.
Serving info: 5 to 6 nuts = 185 cals, 18 grams fat
6 / 9 Macadamia Nuts: The Most Monounsaturated Fats
While macadamia nuts may be the most calorie-dense they also hold the most monounsaturated fats per serving of any other nuts. These MUFA’s lower bad LDL cholesterol and lower blood pressure. Macadamia nuts also lower triglyceride levels and overall cholesterol by around 10 percent when added to your daily diet.
Serving info: About 10 nuts = 200 cals, 22 grams fat
7 / 9 Pistachios: The Skinny
Pistachios have less than 4 calories each and the effort their shells make us put forth just to crack them can make these tasty nuts the most diet friendly of the bunch. They can be difficult to crack and this effort in just getting the the actual nut slows our consumption pace and allows the body to feel full before we have eaten too many. These nuts have also been linked to a decreased lung cancer risk due to their high levels of gamma-tocopherol (vitamin E). Pistachios are also loaded with potassium and are a great source of vitamin B6 which can enhance your mood and your immune system.
Serving info: About 50 nuts = 160 cals, 14 grams fat
5 Healthy Foods as Sweet as Candy
Frozen Banana Dipped in Chocolate
You want us to recommend ice cream…..we know, but we cannot do it with a clear conscience. If you have an unbearable craving for ice cream Cornerstone recommends a frozen banana dipped in melted dark chocolate. Bananas are high in potassium which lowers blood pressure and reduces the risk of strokes. This is the perfect substitute for an ice cream sundae.
Who doesn’t like a hot cup of cocoa? The answer – no one! Cocoa is one healthy food that actually tastes good too. One tablespoon holds around 10 – 15 calories and close to 2 full grams of fiber. To reap the most rewards from cocoa it is best to purchase ‘all natural’ cocoa powder. Try to steer clear of cocoa that has been alkalized as this process can remove the beneficial nutrients along with the bitter taste cocoa usually has. Look out for terms on the label like ‘Dutch-processed’, ‘European-style’ or ‘alkali’ which should alert you to the processed ingredients within. Cornerstone recommends that you mix the natural cocoa with almond milk or soy milk to keep it healthy and tasting great!
Greek Yogurt with Fruit
Topping Greek yogurt with fruit makes a decadent and healthy dessert option. This snack not only will satisfy your hardcore sweet tooth but it will also provide your body with essential nutrients like fiber, protein and healthy fats. This is a great pre or post workout dessert.
Almonds Lightly Dusted with Cocoa Powder
Do you love Peanut M&Ms? How can you get the sweet satisfaction and nutty goodness without all the sugar? Cornerstone suggests trying almonds with cocoa powder! Coming in at just around 150 calories, a quarter cup of roasted, unsalted almonds holds about 3 grams of fiber along with 6 grams of protein. Once they are covered in a light dusting of cocoa powder they become a tasty treat that is heart healthy and can lower LDL cholesterol.
This decadent delight is an excellent healthy snack that has been shown to lower stress levels and reduce anxiety as well as control healthy blood pressure and reduce the risk of cardiovascular disease. According to a published study by the American Chemical Society it is best to consume chocolate that has at least 70% cocoa and to watch the amount that you eat. Eating around one ounce is just enough without going overboard and ingesting too many unneeded calories.