We know that eating well and exercising often are two of the keys to living a long, healthy life. This is true for everyone, but it becomes even more true for people who are recovering from a drug or alcohol addiction.
We’ve talked recently about the benefits of healthy food and the implementation of an exercise routine. Sometimes, though, actually getting started can be the hardest part, especially if you don’t have the money to spend on a nutritionist or personal trainer.
That’s why we’ve put together a sample diet and exercise plan to help you start getting healthy on your own. This plan was built on the basic principles of a healthy diet and exercise, but it’s always recommended that you check with your doctor or healthcare practitioner before starting a new diet or workout routine.
Sample One-Day Meal Plan for People in Recovery
Breakfast: Try a protein-packed fruit smoothie. Blend some of your favorite fruits together with protein powder, oats, Greek yogurt, and unsweetened plant milk. Check out some recipes here.
Lunch: Get your greens in at lunch with a massive salad – they don’t have to be boring, we promise. Layer up some kale and spinach with nuts, avocados, cheese, dried fruits and some chicken, steak, or tofu. Get your salad inspiration here.
Snack: Healthy fats are great at keeping you full between meals and lowering your bad cholesterol at the same time. Nuts, cheeses, dark chocolate, or eggs are some easy grab-and-go ideas.
Dinner: Think clean protein like wild salmon or free-range chicken, whole grains like brown rice or quinoa, and veggies for dinner.
General advice: At each meal, try to fill half your plate with vegetables and do your best to eat the rainbow. Different colored foods contain different vitamins, and it’s important to get enough of all of them. Sweets and junk food can still be part of a healthy diet, but make sure to eat them in moderation, perhaps as a weekly treat.
Sample Workout Plan for People in Recovery
Yoga/Pilates: If it’s been a few years since you last exercised, yoga or Pilates are great low-impact ideas for easing back into it. These exercises are easy on your joints, get your heart pumping, and improve your overall mobility.
Team sports: If there’s a sport you love playing, why not gather a few of your friends to play or checking online for local soccer, basketball, or baseball leagues? Meetup.com or your local YMCA may have programs available for free or cheap.
Gym days: The gym is, of course, one of the best places to get fit through a blend of cardio and weight training.
Rest days: Working out is a ton of fun, but make sure not to overdo it, especially in the beginning. Start out with two to three days of strenuous exercise per week and slowly work up to more. Always give your body time to relax and recover.