Fuel for Mind and Body

Your diet plays a major role in your overall well being, not just your level of physical fitness.  For one, when we like the way we look and feel more confident it elevates our mood.  Additionally, the vitamins and nutrients we take in through food (or not) can have a major impact on focus, headaches, and even our ability to manage stress.  To be your best self and get the most from life, take a look at what’s on your plate.   You can read more in this Eat This, Not That! article, 8 Ways Eating Better Can Improve Your Mental Health.

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Reinvent Your Sleep Routine

One of the biggest issues my clients discuss in therapy is a lack of comfortable, restful sleep.  Granted, my clients have almost all recently gone through drug or alcohol withdrawal, it’s a problem many of us can relate to.  I found a great article from Best Life: 15 Things You Should Never Do Before Bed.  Take a look at these tips and see if you can make some better choices for some better zzz’s.

30 Before 30

Happy Birthday to Me!  Yesterday was my 29th birthday, so I think I need to step my game up–it’s time for an epic to-do list: my 30 Before 30 List.

I looked at a lot of other 30-before-30’s online, and seeing them made me reflect on how full and exciting my life has been thus far.  I have so much to be grateful for.  I have been on so many excellent adventures and done a lot of intense and adrenaline-pumping things–and met some really amazing people along the way.  I’m looking forward to the next year and I’m going to try to accomplish my whole list and more!

1. Take a cooking class
2. Goat yoga!!!
3. Make homemade wine
4. Finally do a BYOB painting class
5. Beach yoga
6. Travel alone
7. Learn another language
8. Learn how to cook your favorite dish from your favorite restaurant. *spicy beef tips from The Village
9. Go to an ice bar
10. Run a spartan race!
11. Test drive your dream car(s)
12. Go to one of the best restaurants in the world
13. Watch a meteor shower?  If there is one
14. Bungee jumping
15. Scuba diving
16. White water rafting
17. Pottery class
18. Improv class
19. Ballroom dance class
20. Piano lessons
21. Take a technology/social media break for a week
22. Make homemade soap
23. Helicopter ride
24. Reconnect with things I’ve already done and enjoyed: horseback riding, ziplining, parasailing, more kayaking, more comedy shows, more concerts, museums, football games, more camp fires, more golf and tennis
25. Indoor skydiving
26. Air gliding
27. Swim with sharks
28. Self defense class
29. Set (and kill) a reading list
30. …

30 Morning Rituals Nutritionists Do Every Day to Stay Slim

Those of you that know me are well aware that I’m NOT a morning person.  I try so hard to change my routine, and I’m still stuck in my night-owl rut.  I found this great article from Eat This, Not That: 30 Morning Rituals Nutritionists Do Every Day to Stay Slim.  Tip #15 is Get Your Sweat On, and I so wish I can be a morning person enough to do my workouts before work instead of after!  Maybe I’ll get there some day.  For Tip #16, Refuel Post-Workout, you can use my Crock Pot Protein Oatmeal recipe. And as far as Tip #19, Practice Gratitude, I generally do that one before bed, after I’d laid down and have been reflecting on the day.  I think starting the day with that practice would be a great head-start too!  Hopefully these tips and all the ones listed in the article can make a positive impact on your daily routine.

Understanding the Opioid Crisis

Several months ago I was browsing through the local news magazine, Hometown News, and I came across an article with haneously false information about the opioid crisis and addiction.  I became so frustrated by the misleading information being spread to people in my community that I wrote a response.  I submitted it to the paper, and they rejected the submission and basically told me to go f* myself.  So at this point, I think my article still needs a home and without further adieu…

opioids

One of today’s most prominent issues permeating politics, local and national news, and the homes of caring families across the nation is the current opioid epidemic. Unfortunately, this issue is widely misunderstood and the internet is rife with false information.  Although we are a county in crisis, losing tens of thousands of lives annually, the most important fact to disseminate is that there is hope in recovery.

To increase understanding of this societal problem, we must first look into the phrase itself—“Opioid Epidemic”.  Opioids are substances that include nefarious drugs like heroin and fentanyl, and also less conspicuous substances that can be found right in your medicine cabinet, such as oxycodone or  Roxicet.  An epidemic is defined as “a temporary prevalence of a disease” and in order to grasp the nature of this definition, it is important to first understand the ways in which addiction, or substance use disorder as it’s clinically defined, is a disease.  

Substance use disorder is a disease that impacts the way a person’s brain functions on a core, primal level.  It creates chemical and structural changes to areas of the brain, visible in an MRI, including the ventral tegmental area and nucleus accumbens.  Over time, an addicted person ceases to feel pleasure from drug use, and is instead driven by primitive, automatic urges beginning deep inside these brain centers.  Decades of research by leading scientists across the world have confirmed these changes that define substance use disorder as a disease.

There are numerous reasons why a person may begin using drugs; young people may feel curiosity or peer pressure, and others seek to numb discomfort from troubling or traumatic experiences, such as abuse or loss of loved ones, or to cope with underlying mental illness.  It is important to distinguish between casual/recreational drug use and addiction, because addiction is the point at which an individual’s ability to choose and control their actions becomes overridden by underlying urges that occur after these structural brain-changes take place.

Many people still question the labeling of today’s opioid use as an “epidemic” since people have used drugs all throughout modern history.  Opioid use is at an all-time high, and in recent years has skyrocketed at an alarming rate.  According to the Center for Disease Control and Prevention, annual overdose death rates have increased fivefold from 2000 to 2015, and these statistics continue to increase rapidly, leading to epidemic proportions.  To put the numbers into perspective, in the United States there were less than 500 accidental firearm-related deaths in 2015, and over 52,000 accidental drug overdose deaths that same year.

Although substance use disorder is a chronic condition that cannot be cured, there is hope for people to manage their illness and recover.  For nearly 100 years, millions of alcoholics and addicts have experienced healing and sustained recovery through self-help or mutual-aid groups like Alcoholics Anonymous or Narcotics Anonymous.  These groups can be found in community centers and church basements throughout the entire country and across the world.  Newcomers can receive guidance and support from others who have had decades free from drug use.  Membership is free, and people afflicted with the disease of addiction can congregate every single night to share experiences, strength, and hope to navigate the difficulties they face with substance use disorders.

Individuals may experience fluctuating motivation to follow the program and sustain their recovery.  With that in mind, relapse or returning to drug use, is common along their journey.  Once again it is key to maintain faith that any individual can recover, even after multiple relapses.  Many individuals enter rehabs or treatment centers in order to gain the knowledge and skills necessary to live a healthy, productive life in spite of their disease.  Evidence-based programs provide very effective strategies to help motivate individuals and perpetuate the changes needed for recovery.  Many individuals can access these services with no personal cost through county and state grants.

Furthermore, new pieces of legislation have recently been put in place to provide funding for treatment, and many government programs are shown to be highly successful.  Drug Court is one example of the criminal justice system’s involvement in addiction.  It is a program that facilitates non-violent offenders to obtain the treatment needed for ongoing recovery and holds individuals accountable for their actions while providing years of support.  Drug Court has shown to keep crime recidivism rates as low as 16% and can save taxpayers over $12,000 per participant.  And that is just one example of positive steps society can take toward ending this epidemic and ultimately saving lives.

Education and prevention are also valuable resources in the fight against addiction.  From educating children regarding the dangers of experimenting with drugs and alcohol, to furthering one’s knowledge of medications prescribed by their doctors, people who have an appropriate understanding of how these drugs can impact their lives and how their use can develop into a disorder is proven to decrease the chances of developing addiction.

Here are some fundamental facts about addiction:

  • Addiction is a chronic disease characterized by compulsive behavior which requires ongoing monitoring rather than a one-time “cure”
  • Addiction itself is NOT a “moral weakness” or a personal choice once changes have taken place inside the brain
  • Individuals with addiction need to take responsibility and  personal accountability to participate in an ongoing program of recovery and sustain lifestyle changes
  • Individuals and families can empower one another and create meaningful changes in the lives of an addicted person to overcome the compulsions associated with addiction
  • Addiction commonly occurs with other physical and mental health issues, such as chronic pain or depression
  • Addiction impacts an individual physically, mentally, financially, socially, and often legally

If you or someone you know may have an addiction problem, it is recommended to:

  • Seek support through mutual aid groups, such as Narcotics Anonymous for addicts and Nar-Anon for family members;
  • Seek professional treatment through withdrawal management, rehabilitation programs, medical doctors, and/or mental health professionals; and
  • Get education on drug and alcohol use, prescriptions from your doctor, substance use disorders, and mental illness

The use of drugs and alcohol has existed throughout most of American history, and sadly it will continue to do so.  Prevention is key to discourage individuals from experimenting in the first place, and treatment is helpful to those who already suffer from addiction.  It is important to remember the message of hope, that recovery is possible for anyone and everyone who is willing to ask for help.

Nicole J. Rossetti, MSW, LSW Columbia University and Primary Counselor at Turning Point, Inc.

Firearm death statistic: https://gun-control.procon.org/view.resource.php?resourceID=006094

Overdose death statistic: https://www.asam.org/docs/default-source/advocacy/opioid-addiction-disease-facts-figures.pdf

Drug Court statistics: https://www.nadcp.org/sites/default/files/nadcp/Facts%20on%20Drug%20Courts%20.pdf

photo credit: https://www.huffingtonpost.com/entry/the-opioid-epidemic-how-big-pharma-and-congress-created_us_59e4e02ee4b003f928d5e8bf

Malapropisms

I was just playing my nightly live game show, HQ (which you should totally check out–and use my share code “nikkiebutt” when you download it so I get an extra life 😉 ), and one of the questions was about the origin of the world “malapropisms”.  I couldn’t quite remember the high school English lesson when I must have learned about them, so I Googled it (after losing the game, btw).  A malapropism is

the usually unintentionally humorous misuse or distortion of a word or phrase; especially the use of a word sounding somewhat like the one intended but ludicrously wrong in the context

and some of them drive me absolutely crazy when people say them is day-to-day speech.  I may not have remembered the meaning of malapropism off the top of my head, but I’m very familiar with people saying things like “could of” instead of “could have” or “for all intensive purposes”; those things are like nails on a chalkboard to me.  Don’t get me wrong, I don’t always speak super-correctly, but I try my best to avoid blunders when possible.  If you’re like me and are interested in improving your communication skills, you should read Grammarly’s 8 Embarrassing (Yet Common) Malapropisms and icas.com’s Are you saying that right?.

Roasted Broccoli, Caramelized Shallot, Ham Quiche

quiche-I-howsweeteats.com-3

I was craving something unique last weekend and found this Roasted Broccolini, Bacon, and Caramelized Shallot Quiche Recipe from How Sweet Eats and had to give it a shot.  I made some edits based on what I already had at home and it came out great!  I’ll always be roasting my broccoli before putting it in quiche from now on.  I used regular broccoli instead of broccolini, precooked ham steaks instead of bacon, cheddar instead of gruyere, and a premade pie crust because aint nobody got time for that.  I also typically add some red pepper flakes or cayenne pepper to my quiches.  The last note from the original recipe is that it says to caramelize the shallots for 25 minutes over low heat–I always caramelize on medium-high heat for 10 minutes or less, it’s more efficient.  Overall this came out amazing and I enjoyed delicious leftovers for days.  Must try!