3 Signs You’re Eating Too Much Sugar

photo of sugar cubes on pink background

Did you know that the average American consumes nearly 22 teaspoons of sugar per day?

According to the guidelines by the World Health Organization, Americans should limit sugar to no more than 10 percent of daily calories or no more than 12 teaspoons a day on a 2,000-calorie daily diet.

Controlling your sugar intake is important for everyone, but it’s especially crucial for people in recovery. Research has linked high levels of sugar consumption to an increased risk of type 2 diabetes and heart disease. Eating too many processed, sugary foods can also cause erratic energy levels and may even trigger a sugar addiction.

Slashing sugar isn’t always easy, however. Sugar is sneaky — you’ll even find it in so-called “healthy” foods like soup, yogurt or cereal. You best bet is to read those food labels and listen to your body.

Here are some telltale warning signs to watch out for:

  • You begin to breakout more often: A high-sugar diet can wreak havoc on your complexion. This is because sugar causes insulin levels to spike, leading to inflammation throughout the body.
  • You are battling with fatigue: You’ve likely experienced sudden fatigue, headache or irritability after eating, say, a candy bar and soda or even a bagel with jelly. High levels of sugar flood the blood and create sudden spikes and drops in blood sugar levels.
  • You are feeling depressed: Studies show that people who eat high levels of sugar have a higher risk of depression. Sugary foods can cause unstable blood sugar, which leads to mood swings, anxiety and depression.

Rehab Your Diet at 10 Acre Ranch
During rehabilitation, male clients are urged to avoid sugar, caffeine, convenience foods and empty-calorie foods. We emphasize the importance of healthy eating as part of a radical lifestyle change. To learn more about our nutritional therapy program, call us today: 877-228-4679.

Don’t Let Stress Hurt Your Sobriety

photo of a stressed woman sitting on the sofa

Failed relationships, family conflicts, financial trouble, job competition or loss, health concerns – these are just a few of the many stressors that you’ll likely deal with in life. Unfortunately, stress is inevitable – and uncontrolled stress can have a serious impact on your overall health as well as your path toward sobriety.

Stress may even have contributed to your addiction in the first place. Many men try to self-medicate their stress or poor mental health with illicit drugs, binge drinking or promiscuous sexual acts. Of course, this tends to backfire and cause a vicious circle. These dangerous behaviors actually cause more stress. What’s more, stress is the leading cause of relapse, according to the National Institute on Drug Abuse.

Men under stress are also more likely than women to be diagnosed with the following health concerns:

  • High blood pressure
  • Type 2 diabetes
  • Heart disease
  • Heart attack

Stress-Busting Tips for Men
Luckily, a few steps can help tame those tensions and keep you calm. Start with these three:

Surround yourself with people who “get” you. Peer support can be a powerful stress reliever. At 10 Acre Ranch, our social treatment model facilitates fellowship and fun as clients support one another throughout the recovery process. Clients live together, prep meals together and attend support group sessions.

Find a healthy escape. It’s okay to take a time-out from daily life and push your stressors aside as you enjoy healthy recreation. Taking up a new sport or activity can be a hugely effective way of fighting off bad habits. Maybe joining something like a tennis league could be a great way to let off some extra steam. At 10 Acre, fun is a big part of our rehab. Clients participate in a variety of off-site activities, including:

  • Pizza and movie night
  • Hikes and nature walks
  • Softball tournaments
  • Swimming and ping pong

Make time to meditate. Meditation has been study-proven to reduce stress, blood pressure and fatigue. Our daily mediation sessions help our male clients begin the day with a quiet, open mind. You’ll learn to calm anxiety and tension with slow, focused breathing.

Stress Management at 10 Acre
Developing healthy stress relievers improves wellbeing and hastens recovery success. At 10 Ace Ranch, we offer stress management groups to help manage your anxiety without addictive substances and/or behaviors. To learn more, call today: 877-228-4679.

Navigating Super Bowl Parties During Addiction Recovery

photo of a soccer stadium

On Sunday, February 5th, the New England Patriots and the Atlanta Falcons will be facing off in the NFL Super Bowl 51.

Like many other Americans, you’re probably anticipating watching this event – billed as one of the most prolific sports events of the year. But, if you’re just starting a new sober lifestyle, it’s important to plan ahead – especially if you are going to attend a party to watch the event with your friends or coworkers.

While everyone has their own way of celebrating the big game, beer and liquor are often present. That’s why it’s important to be careful on Super Bowl Sunday to protect your hard-earned sobriety.

4 Sober Strategies for Super Bowl Sunday

(1) Consider your addiction triggers. As part of the addiction recovery process, you likely identified some of the triggers that induce cravings. Is food one of them? If salty snacks and greasy food played a big role during your drug dependency days, consider bringing lighter fare to the party. That way, you can still enjoy the celebration and have some healthy snacks nearby.

(2) Host your own sober event. One way to avoid distractions is to create your own safe environment. Invite a few of our friends over who are also in recovery. That way, you can all focus on the game without feeling overwhelmed by the presence of drugs or alcohol.

(3) Talk to your sobriety coach. If you’re starting to feel anxious about staying sober, talk to your addiction therapist, sobriety coach or sober mentor. Chances are, they’ve experienced those same emotions before and can give you advice based on their experience.

(4) Keep an eye on your non-alcoholic beverage and grab it yourself. If you’re in recovery, it’s safer to be in charge of what you’re drinking. Don’t leave your drink unattended – even if you’re just leaving the room for a moment. That way you don’t run the risk of someone spiking your drink to see you “loosen up” or (sadly) think it would be funny. If you do happen to leave your non-alcoholic drink unattended, just throw it away and get a new one to err on the safe side.

Life Skills Training at 10 Acre Ranch

While you can’t complete avoid addiction triggers, with a little coaching and preparation, you can navigate social situations more safely during recovery. Attending 10 Acre Ranch’s residential treatment program not only gives the men an excellent chance at rehabilitation, but also teaches them the skills needed to integrate themselves back into their families, society, and the workplace. By completing a series of recovery assignments, individuals can learn how to maintain their hard-earned sobriety. To learn more, call: 877-228-4679.

5 Benefits of Family Therapy

a photo of a family during a therapy

Addiction is often a family disease, meaning it has a powerful impact on your life as well as the lives of those who you love and who love you. This is why our addiction specialists at 10 Acre Ranch may invite your family members to participate in your rehab. Under our guidance, we can ensure that family plays a positive force in your recovery process.

Some of the benefits of family therapy for our male clients may include:

  1. 1. Better understanding of healthy boundaries and family patterns and dynamics
  2. 2. Enhanced communication
  3. 3. Improved problem solving
  4. 4. Deeper empathy
  5. 5. Reduced conflict and better anger management skills

How to Make the Most Out of Family Therapy
Both you and your loved ones need to take the family therapy process seriously for it to work – and that may mean doing work both in and outside your sessions with our marriage or family specialists. Here are some pointers to keep in mind to ensure you’re getting the most out of family therapy at 10 Acre Ranch.

  • Be an active listener. This means that you have to really hear what you’re loved ones are saying and ask questions that help to provide an even deeper understanding of the conversation or topic at hand.
  • Start a journal. Writing down your thoughts, questions and/or feelings after you meet with your family or marriage specialist can serve double-duty: It can help you reflect on what went on in your session and help you better prepare for the next one.
  • Practical self-care. Taking better care of you – meaning eating right, getting proper sleep, managing stress and staying active – will ensure that you greet each therapy session with an open mind and heart.

Family Counseling at 10 Acre Ranch
Our Southern California rehab for men is built around a social treatment model that helps residents hone in on healthy interaction patterns. Developing greater trust and better communication skills with your family can be critical to your long-term sobriety. To learn more about our family therapy sessions, call us today: 877-228-4679.

3 Ways to Celebrate the New Year – Sober!

photo of two people celebrating new year watching fireworks

Getting sober (and staying sober) takes a lot of grit, determination and courage. Finding a lifetime of sobriety also requires a fair bit of planning to avoid falling back into the destructive patterns of behavior that you worked hard to leave behind.

To reduce your risk of relapse, it’s especially important to plan ahead during the holiday season. With New Year’s Eve right around the corner, take a few minutes today to make some sober plans for the big night.

If this is your first time to ring in the new year without drugs and alcohol, here are a few ways to celebrate and have fun without getting a hangover the next day!

(1) Plan your own camping or fishing trip with some buddies.

Staying sober around people who are using and abusing drugs and alcohol is difficult for most – especially those on a new journey towards sobriety. One way to protect your sobriety is to simply remove yourself from a dangerous situation. If you do want to avoid the bar scene, create your own sober environment instead. If you’re into the great outdoors, invite a few friends for a quick weekend trip.

(2) Focus on your health.

Drinking to excess wreaks havoc on your body – altering your brain chemistry while making you exhausted and irritable the next day. Why not do the opposite and use this day to improve your mental and physical health. Meditate, cook healthy meals, go for a long run and get to bed early. When you wake up the next day energized (instead of reaching for the Advil) you’ll be glad you did.

(3) Attend a support group meeting.

If you’re anxious about celebrating New Year’s Eve sober for the first time, know that you are not alone. Talk to your addiction recovery team for recommendations about the best group therapy options in your area. You’ll likely feel more confident after talking to others in recovery and enjoy having peer-to-peer support.

Relapse Prevention at 10 Acre Ranch

As part of a comprehensive approach to outpatient addiction recovery, clients at 10 Acre Ranch Recovery learn important life skills including relapse prevention strategies including anger management, handling social pressures, handling high-risk situations and long-term sobriety planning. Whether you are seeking help for you or a loved one, our all-inclusive residential facility is affordable and offers one of the industry’s highest recovery success rates. Contact an admissions advisor by phone at (877) 228.4679.