Why Chocolate Milk is Not the Best Alternative for Your Health

Chocolate milk is generally made by mixing cow’s milk with cocoa and sweeteners like sugar or high-fructose corn syrup. It is rich in carbs and calories than unsweetened milk but contains some nutrients. Chocolate milk also contains smaller amounts of zinc, selenium, iodine, magnesium, and vitamins A, B1, B6, and B12. Milk is a protein that can be good for your body but chocolate milk is different. Find out why and whether or not it is a good alternative to just plain milk for overall health.

Bone Health

Chocolate milk is rich in calcium. This main mineral is present in our bones. Dairy is a huge source of calcium. The calcium in dairy is easily absorbable. Researchers believe this may be the main reason why dairy is linked to development of strong bones in children and adolescents. Nutrients are not exclusive to dairy. Other calcium-rich foods include legumes, nuts, seeds, seaweed, and some types of tofu.

Downsides

There are various downsides to drinking chocolate milk. This stems mainly from the ingredients in it more than anything else.

  • Added sugars: about half the carbs found in chocolate milk come from added sugars, including high-fructose corn syrup
  • One cup of chocolate milk contains 11-17 grams of added sugar. That’s around a third of the average man’s and more than half of women’s and children’s daily upper limit
  • May increase some diseases: heart disease and some cancers may increase with use of chocolate milk. It is high in saturated fat and added sugars, which negatively impact heart health
  • Links to cancer: diets rich in milk and dairy products have been linked to increased risk of certain types of cancer

Make the Choice

When you think about what to drink and why, it helps to consider all the facts. Vitamin D, calcium, and other nutrients are vitally important. However, when food is high in calories and added sugar, it may contribute to weight gain and increased risk of certain chronic diseases. Too much chocolate milk for kids may be more like a treat than a staple as it can lead to obesity issues later in life. The key is to think in moderation. It may help post workout but it is worth considering whether it is worth risking all the sugars just to have an added boost.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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How Do I Repair Broken Relationships Due to Alcoholism?

Our relationship with ourselves and the world around us matter, but not when addiction is at the center. Many people who have an unhealthy relationship with alcohol recognize this challenge. People who have an unhealthy relationship to substances don’t have a good relationship with themselves. Alcohol helps us escape our own minds but it is not going to work forever. Eventually, it catches up, and we have to pay back the piper. If you want to repair broken relationships with yourself (and others), there are some simple steps to get started on the journey of recovery and reconciliation.

Connect with Yourself

When you stop drinking, you develop other things in the midst. Perhaps meditation or yoga, or some other means to connect with yourself. Learning to connect with yourself, accepting love, means you remove the need to reach outside yourself and connect instead in a more meaningful way with yourself. This is a healthy way to go but it takes time to get there.

Develop a Connection with Others

Instead of using alcohol to pretend to be someone else, you can be authentically who you are and lead a more meaningful, enjoyable connection with others. These authentic, therapeutic relationships are only possible when you have a healthy, loving relationship with yourself. When you are unhealthy, you count the days or hours until your next drink. When you stop, you can improve relationships and connections with others.

Get Into Nature

The more connected you are to yourself and the world, the more you appreciate everything. It is liberating to have pleasure in simple things. When you wake up and hear birds singing, they are not ringing in your ears. They are singing outside, in the natural world, and you are hearing their beautiful song again. This also builds gratitude for the journey.

Be Self-Aware

When you begin to look at repairing broken relationships with others, it helps to know yourself. Self-awareness is about making better choices. You can exercise control over decisions and get to care for yourself better. If you stick to commitments, you know you will be healthy and eating well instead of reaching for bad food and also doing what is best for your family and friends rather than self gratification. This is a huge step towards honoring those relationships and seeking to reconcile them for healing.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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These 10 Health Reasons to Go Caffeine-Free Will Surprise You

Americans currently drink more coffee than ever. It does not count for all the ways a person gets caffeine, from mocha lattes to energy drinks. The good news is that there are proven health benefits to some of the drinks. Going caffeine-free is also possible. Learn more about the top 10 benefits of cutting down on your fancy espresso drink habit and how to get started.

Less Anxiety

If you feel anxious, your caffeine may be kicking your butt into high gear and giving you that ‘fight or flight’ response. Those already prone to stress may find this makes it worse. Caffeine may also be linked to increased adolescent depression.

Better Sleep

Caffeine may impact your sleep habits. If you are tired in the morning and not getting enough sleep, coffee can cause drowsiness. This is true also if you consume caffeine less than six hours before bed. Those who are caffeine-free may find it takes less time to fall asleep than those who drink it in the first place.

Nutrient Absorption

If you are not a caffeine drinker, your body may absorb some nutrients better than those who do not partake. The tannins in caffeine can inhibit some absorption of calcium, iron, and B vitamins. Consuming no caffeine at all can help ensure you get all the nutrients you need.

Healthy, White Teeth

Coffee and tea stain your teeth. This is due to the high tannins found in the drinks. This causes buildup and discoloration of the tooth enamel. The acidity in caffeinated drinks like coffee and soda can lead to enamel wear and decay.

Balanced Hormones

Women may benefit from going caffeine-free. Caffeinated beverages like coffee, tea, and soda can alter estrogen levels. Making sure to balance these out is important for overall health as over time the hormonal imbalance can lead to other health issues later.

Lower Blood Pressure

Not drinking caffeine can be good for blood pressure. Caffeine has been shown to raise blood pressure levels due to the stimulatory effect it has on the nervous system. High intake of caffeine has also been associated with increased risk of cardiovascular disease.

Balanced Brain Chemistry

Caffeine may alter brain chemistry in a similar way to drugs like cocaine. People who do not consume caffeine don’t have to worry about addictive potential. If your body is dependent on caffeine, you may experience withdrawal symptoms as soon as 12 to 24 hours after.

Fewer Headaches

Caffeine withdrawal is a real thing. One of the most common and unpleasant side effects of caffeine withdrawal is the headaches. It may not take a few days to show up, it may happen randomly. Some signs of withdrawal are irritability, brain fog, fatigue, and difficulty concentrating. Chronic daily headaches are also one sign.

Healthy Digestion

Caffeine intake can come from unpleasant digestive issues. Coffee creates a laxative effect. Consuming large amounts of coffee may cause diarrhea or loose stools. Caffeinated beverages may play a role in developing gastroesophageal reflux disease (GERD).

Age Better

If you are concerned about aging, you may benefit from not consuming caffeine. Caffeine interferes with collagen formation by reducing collagen synthesis in human skin. Since collagen has a direct effect on skin, body, and nails, not sipping coffee can be very healing for you.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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What is Holistic Health in Recovery?

Long term recovery rates vary depending on how people manage sobriety and lots of other factors like finances, personal lives, and relationships. Anyone can be susceptible to relapse. Real world challenges are not always addressed in recovery programs so it leads to increased risk of relapse. If you want to frame holistic health, it means looking at the whole person, the bigger picture, and trying to understand how to navigate recovery from a place of peace and realism.

Achieving Holistic Health

The internet is a place where people gather all kinds of information. Success in recovery is not just about winning, it’s about staying the course through the ups and downs. The 12 steps give a roadmap to recovery but success in life is needed to broaden horizons, especially in recovery. Holistic approaches to health and healing have to do with old beliefs, preconceived ideas, and prejudices that needed to be overcome. Holistic means totality, or the whole, focused on compartmentalization of life in recovery with walls, rooms, and boundaries.

Moving Forward

Early recovery is a time when you think about all the possibilities in front of you. It is encouraging to hear people’s stories and look to future outcomes. A quality life is built upon the ability to stay clean and sober one day at a time. It is part of the design of life. Nobody can do more than what is in front of them, which is why so many people feel they fall short. Addiction is a physical, emotional, spiritual, financial, and social challenges. Leaving behind addiction is about spiritual connection, beginning recovery. Many holistic programs focus heavily on one area like diet and exercise or prayer and meditation. These are important but not more so than the ability to find meaningful employment or pay the bills. Medication is often a good choice for people in recovery but may not be the best solution. Talk therapy can be helpful but is not always helpful for everyone all the time. For the majority of people it can be helpful, it just takes time, empathy, and commitment.

A holistic pathway to healing is about finding the journey that is right for you. If you are struggling to find a healing journey that supports you where you are right now, it is going to be hard to feel like you are making progress. Treatment programs are all different but they should support a holistic approach of mind, body, and spirit to get you moving in the right direction. Nutrition, music therapy, art, and other healing modalities can support you in moving forward in recovery. The main thing is to focus on sobriety and surround yourself with loved ones who will commit to helping you honor your sobriety, one step at at time.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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Learn to Love Journaling with These 3 Tips

Journaling every day is healthy and healing for people in recovery. Having a place to put thoughts and feelings helps you work out all the details and nuances in your mind that you might be struggling with each day. Perhaps as a teenager you wrote ferociously but then you stopped. As an adult, it seems nothing is as exciting to write about in recovery or you are not sure how to get started. Follow these tips to help you start the writing journey again.

Choose a Comfortable Journal

When you look for something to write in, you will need a notebook that helps you outline all your thoughts. If you like visual content, you may want a bigger book with blank pages. If you love writing space, then get one with lots of margins and space to write thoughts down. Don’t buy the prettiest or most expensive one. Instead, sit down with a journal, grab a pen, and figure out how to make it work for you.

Take Your Journal Everywhere

There is a certain degree of risk with this. Don’t try to do this if you are seriously concerned about the consequences. Keeping a journal in your bag allows you to write in it whenever inspiration strikes. There are also journaling apps or your computer if you really need somewhere to write thoughts down. This is even password protected so you don’t have to worry that someone will read it.

Get Prompted

If this is what makes a huge difference, go for it. Find writing prompts that get your engine going and make you write like there’s no tomorrow. Create a set of journal prompts that reliably get you writing about what’s really on your mind and stay focused and clear. Some prompts you might consider:

  • “Write about a time something did not go according to plan”
  • “What losses have you experienced recently?”
  • “Write about that time you felt really uncomfortable”
  • “Make a list of what stresses or worries you and how you will resolve them”

While you come up with these ideas, it is just a way to get started. You can shuffle things around and try to do different things but mostly it is up to you to get yourself writing and journaling so you can keep your ideas out of your head and process them in a new, creative way. This will help you feel more organized and less cluttered in your thinking. It may also be really fun and lead to some new ideas for hitting some life goals you had not thought of before.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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Is Alcohol Rehab Effective?

Alcohol rehab centers are an effective option for people seeking treatment. The question is whether or not they work to help you or a loved one regain control of their lives. Find out more about what they offer and how to know if alcohol rehab is truly effective.

Successes

The ultimate goal of a treatment center is to help someone stop drinking. They are generally successful in this way but not everyone stays sober. Even in the most successful rehab centers, there is a good chance a person may not be successful if a person is not ready to change. People who drink alcohol in excess and come to rehab with an open mind to change are more likely to be successful.

Process

An alcohol rehab center is a facility that is designed to treat people suffering from addiction. This person gets better when they are offered an opportunity to heal with evidence-based practices (backed by science). Customized treatment programs service individual needs. Different centers use different methods, the basics of which include:

  • Behavioral therapy
  • Process groups
  • Treatment with medication
  • Therapy with trained psychologist
  • Community groups

Most rehabs follow the same timeline of recovery. To treat alcoholism, rehab centers usually break down a person’s recovery into six main stages based on the Developmental Model of alcoholism recovery. These stages are tracked throughout treatment with assessments forming the foundation of a person’s treatment plan.

Stages

The following are the stages which a person may experience in treatment:

Stage 1: Transition in which a person with alcoholism begins to realize they are addicted and have a problem.legal issues, employment concerns, or other things cause them to reach out.

Stage 2: Stabilization in which a person with alcoholism needs to adjust to life without alcohol. This usually involves detoxing from alcohol and going through withdrawal. This stage may begin before or after a person enters rehab. During this stage they understand what an effect alcohol has on their life.

Stage 3: early recovery from alcoholism in which a person begins to identify the root causes of drinking. People in recovery are better equipped to make positive changes and start healing. They usually attend group or individual therapy sessions to change the way they think and act when it comes to alcohol

Stage 4: middle recovery stage about change. During this stage, people in recovery work hard to change their lifestyles and learn to cope with temptation of alcohol. Family therapy is often helpful during this stage to start repairing relationships damaged by drinking

The last two stages are late recovery and maintenance of recovery. Effective treatment does not end when a person leaves rehab. It is a lifelong journey of recovery. In fact, many people find they need recovery sessions for a long time to stay sober for the long haul. It may seem an uphill battle but people can find help if they want it. It may not always sustain, there may be relapses. Personal motivation helps as well as an openness to learning. Trusting the process will help a lot and go a long way on your healing journey.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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These Sun Myths Are Key to Staying Healthy as Weather Warms

Winter is finally on the way out and spring is here. That means summer is just around the corner, bursting at the seams with sunshine and warmer days. Even if it is warmer year round in certain climates, the sun can be at its hottest during the summer months. Spring break trips are finishing up and people are thinking about summer fun. There are some common myths to be mindful of before heading out into the sun this summer that will keep you (and your skin) healthy.

Myth: Get a Base Tan

Plenty of people think they need a base tan to avoid sunburn on vacation. A tan is actually evidence of skin damage. The skin appears darker because of redistribution of melanin in an effort to protect itself. It is not just skin damage. DNA damage takes place during tanning. What is seen as healthy skin now is actually going to lead to irreversible skin damage down the road.

Myth: Vitamin D Comes from Tanning

If you live in a northern state where sun is limited in winter months, you likely have heard it is a good idea to use a tanning bed or other product to keep vitamin D levels high. Damaging the skin is never a good idea. You may be putting yourself at risk for skin cancer and accelerated aging. Adequate vitamin D levels are only accomplished with proper diet.

Myth: Skin Cancer is Not a Big Deal

One of the biggest myths people face is thinking skin cancer is not a huge deal. In many cases, people walk away from it just fine. They have a small scar and nothing else. It is important to know how deadly skin cancer can be. Not everyone survives skin cancer. Protecting the skin is better than risking skin cancer down the road, which can have disastrous health consequences.

Protect Your Skin

The American Academy of Dermatology recommends wearing a minimum sun protection SPF of 30 every single day. Grossman warns you may need a higher SPF if you are not achieving enough coverage to begin with. Many people tend not to apply enough sunscreen to get the SPF on the label. People should use SPF 50 on a daily basis to keep skin from being damaged. When outside frequently, use it every 2 hours to reapply it to skin and keep it safe. Additional safeguards:

  • Wear sun-protective clothing
  • Seek shade between 10 a.m. and 2 p.m. when radiation from the sun is intense
  • Wear a wide-brimmed hat and sunglasses

Definitely don’t risk your skin because you’re not sure how to take care of yourself. You will want to ensure you are doing everything possible to protect your skin from sun exposure and associated risks in the future.

It is important to take care of your skin for your overall health. It is also important to consider recovery from addiction as part of your overall health goals. If you are struggling with addiction, there is help and hope. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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How is Spice Abused and Is it Dangerous?

Spice can be found in gas stations or local shops. It is labeled ‘potpourri’ and ‘herbal incense.“ the reality is the intended purpose of Spice is as a psychoactive, mind-altering alternative to marijuana. Spice can be abused and it is a very dangerous drug for people who abuse it. Learn more about the drug and how it may be abused as well as how to get help for addiction.

Spice

Spice products often claim they contain ‘natural’ psycho-active material taken from a variety of plants. While Spice products do contain dried plant material, chemical analyses have shown their active ingredients are untested, dangerous, synthetic cannabinoid compounds. These drugs are both new and poorly controlled. Little is known about the long term effects of Spice use. It is still hard to control the drug. People who manufacture it are one step ahead of the game, putting people at great danger.

How Spice is Abused

Spice has no known medical purpose. Spice is commonly abused by smoking. The effects are achieved quickly this way, but it is also taken in baked goods and brewed as a tea. Spice can be combined with marijuana when smoked. While dangerous, the use of Spice in the U.S. is increasing, especially among adolescents who use Spice as a ‘legal’ alternative to marijuana. Some side effects include:

  • Agitation
  • Increased heart rate
  • Hallucinations
  • Nausea
  • Vomiting

Abuse Potential and Effects

Tolerance to Spice can be a common sign of Spice abuse. If you need more Spice over time to feel the effects, this means your body has become tolerant as a result. Some other signs point to abuse and could suggest addiction:

  • Cravings for Spice
  • Feeling unwell when dose is low or when off the drug
  • Inability to stop Spice
  • Increasing dosage to get high
  • Neglecting responsibilities and obligations
  • Spending time thinking about and using Spice

It is highly possible you are abusing Spice if you experience these effects. You can consult a medical professional to quit abusing the drug and seek care for addiction. There is help available no matter who you are and what your struggles are at the moment. Seeking treatment is the best thing you can do to recover from addiction and heal.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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You May Want to Swap Some of These Foods to Increase Overall Health

There are many culprits that accelerate the aging process of our skin and body. Sun exposure is one and the other is advanced glycation end products (AGEs). AGEs form when protein or fat combine with sugar. Using sunscreen and taking your mind off a healthy overall diet can help with how the body protects and heals skin. Finding a healthy balance in your diet is going to increase your overall health and help aid in your recovery from addiction.

Sweet Potato Fries

French fries feel great going down. They are easy, greasy, yummy foods high in fat and salt. They are also cooked at high temperatures in oil, which can cause cellular damage to the skin. Exposure to free radicals accelerates the aging process due to an action called cross-linking. Cross-linking impacts DNA molecules and may weaken the skin’s elasticity. Consuming too much salt draws water from the skin and leads to dehydration. Instead, swap out sweet potato fries that increase collagen production.

Sprouted for White Bread

Refined carbs integrate with protein to increase formation of AGEs. AGEs have a direct impact on chronic disease, including aging. Foods with a high glycemic index can cause inflammation in the body linked to aging as well. Try eating sprouted grain bread with no added sugars.

Honey and Fruit

To cut back on white sugar, which may cause skin acne and increase risk of diabetes, swap in honey and fruit. When sugar levels are elevated, this process is stimulated. Instead of eating ice cream, opt for frozen fruit or a popsicle with no sugar.

Cut Back Dairy

Some dairy can have positive effects but cutting it out of your diet may also increase positive skin changes, decrease inflammation in the body, and let the gut heal. Diets low in dairy may protect the skin from sun exposure. Dairy is a great source of calcium, essential for overall health.

Drink Soda and Coffee

Soda and coffee are both high in sugar and caffeine. It may impact your sleep and overall health to have too much of them in your diet. Think about sugar content when looking for food swaps. Decrease the amount and look at golden milk, instead. This turmeric, spiced drink, is rich in antioxidants and is one of the most powerful anti-aging compounds around.

If you want to plump up your skin, bring vitality to your body, and feel more healthy overall, it helps to cut back on some bad foods but be sure to swap in healthy ones. Avocados are also a great source of good food in your daily diet. Cutting back on sweets, sugar, and salt will help you feel more able to take on recovery if you are well-rested and feeling healthy.

Our goal is to encourage holistic health. A Step in the Right Direction teaches people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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How Do I Find Peace in Recovery?

When you overcome addiction, it takes courage and commitment. It also takes heaps of focus because you have to have your eye on the prize (every single day). It feels like you are stressed out just trying to find peace. That’s not how you want to be in recovery. If you add to that the stress of dealing with cravings and daily life, you just might never leave your house. If you want to find some peace in recovery, you will need some tips to help get you started.

Balance

One of the keys to finding inner peace is balance. If you practice relaxation, it helps balance your brain by creating calm chemistry. Breathwork (breathe in, hold, breathe out to a count of 4 in, 4 out) can be an easy, effective way to reduce cortisol and other stress hormones.

Build the Brain

Consistently making healthy food and exercise choices helps condition your brain by nourishing it with the right amount and kind of glucose (brain’s energy source) while also training your brain to self-regulate in the stress/distress cycle.

Boost the Brain

If you train your brain to function in certain ways by learning to focus, it helps enforce your attention. One way to do this:

  • Focus your intention
  • Try it multiple times per day to train your brain
  • Prioritize what is important to you

When you are trying to release a well-worn habit, it is normal to experience stressful moments that feel out-of-control. The next time you have one of those, coach yourself with these two statements: change is happening and I’m growing and know what you can do to give yourself more energy to let this happen.

The final step is to take action based on these answers. If you shift yourself out of the freeze response into motion, it helps reduce stress. If you activate your internal power and help yourself move closer to your goals, you are internalizing the things you are learning in recovery to help make better choices. One of the best things you can do for yourself is to give yourself over the power you already have and let yourself make better choices in recovery. If you are struggling with this, you are not alone. There is help available to support your goals in recovery and give you a better chance at making good choices.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information sober living programs for men and women as well as recovery programs, call (877) 377-3702.

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