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Eat regular, continue balanced meals with the eating for health whole foods diet and adequate hydration with filtered water. Limit ultra-processed foods, excess sodium, added sugars, and alcohol.

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I would suggest that John start by improving his sleep because it sets the foundation for the rest of his day. He can begin by avoiding alcohol before bedtime and maintaining a consistent sleep schedule. Better sleep may help reduce the cycle of late nights, low mood, drinking, and smoking. With more restful sleep, John can wake up on time, take Tina for a morning walk, get 30 minutes of sunlight, enjoy a cup of green tea, and eat a high-protein breakfast. Starting his day this way can help stabilize his energy and blood sugar, reduce sugar cravings, and support a more positive mood.

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Hydration – when John wakes in the morning, he can have a glass of water, with lemon if he likes. He can also buy a new water bottle to carry with him in the car and on walks with Tina and Sadie

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I think in my opinion, that John should start changing his sleep routine, create a calm relaxing bedtime routine so he can feel energize to walk in the morning. This way he can exercise every day and get enough sleep. This will improve this mood and sadness all in 1 simple change.

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I think in my opinion, that John should start changing his sleep routine, create a calm relaxing bedtime routine so he can feel energize to walk in the morning. This way he can exercise every day and get enough sleep. This will improve this mood and sadness all in 1 simple change.

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He can go on a walk first thing in the morning, in nature ideally, so he gets his circulation going, which can help him be in a better mood a let go of smoking a cigarette each morning. 

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He can go on a walk first thing in the morning, in nature ideally, so he gets his circulation going, which can help him be in a better mood a let go of smoking a cigarette each morning. 

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Foundational Health Suggestions for John

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Foundational Health Suggestions for John

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Nutrition

John could focus on eating more whole foods rich in protein, healthy fats, and micronutrients to support his mental health and blood sugar balance. Foods like salmon, eggs, sardines, vegetables, full-fat yogurt, olive oil, and herbal teas may help reduce inflammation and improve energy and mood. Reducing sugar, refined carbohydrates, alcohol, and processed foods may also help stabilize his depressive symptoms and sleep.

Sleep & Relaxation

John could work on improving his sleep routine by reducing screen time at night, limiting alcohol, keeping his bedroom cool and dark, and getting morning sunlight to support his circadian rhythm. Magnesium, relaxation techniques, and a calming nighttime routine may also help improve his sleep quality.

Exercise & Movement

Gentle movement like walking outside, stretching, or light strength training could help improve John’s mood, reduce stress, and support blood glucose regulation. Spending time outdoors with Sadie may also help him feel more connected and motivated.

Stress Management

John may benefit from breathwork, meditation, journaling, therapy, or social connection to help regulate stress and improve emotional resilience. Activities that stimulate the vagus nerve, like singing, humming, prayer, or deep breathing, may also support relaxation and digestion.

Relationships & Support

Continuing to work with Nora, his therapist, Tina, and Amanda can help John feel supported and less isolated. Building healthy relationships and asking for help instead of coping with alcohol may positively impact both his mental and physical health.

Substance Use

Because alcohol and drugs worsen inflammation, blood sugar dysregulation, sleep, and depression, reducing or eliminating these substances could greatly improve John’s overall health. Working closely with his therapist to address substance abuse patterns is an important step in his healing process.

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Let's do some research together about the effects of alcohol on the body. What are the metabolic steps of alcohol, what is known about the effects of alcohol in the brain, liver, kidnesy and other organs. Let's talk about what does alcohol gives you that may be a signal of other problems.

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1. Replace alcohol with some mocktails during weekdays! Adrenal cocktails, adaptogenic drinks (I like Mudwater's hot chocolate), or some teas with some bitters from the farmer's market.

2. Create a haven as your bedroom. Reserve your bedroom for sleep and relaxation only. No scrolling in bed!

3. Focus on eating more fiber (fruits and veggies). Sometimes our digestive system needs some R&R. Try incorporating more fiber to increase micronutrients and enhance digestion.

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replace beers with herbal calming mocktails.

Try allowing at least half an hour between watching the tv to going to bed and use that time to do something to make him excited about getting into bed. Turning back fresh clean sheets that smell like lavender light a candle. Breathe.

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Change evening and morning habits little by little. Change the evening beer to a mocktail with soda water to get the bubbles. Swap the first thing in the morning cigarette with a cup of coffee on the porch in the sunlight

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I would suggest the weening off of alcohol especially right before bed, maybe try drinking water, and eating a proper meal. Drinking supresses the appetite so he may not be eating at the right times either. I would aslo suggest a treatment program to help with the problem as well as maybe AA meetings. Or to just work with a substance misuse therapist on the issue. Drinking those hydration packets with water can be a step in rehydrating the body. 

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I would suggest the weening off of alcohol especially right before bed, maybe try drinking water, and eating a proper meal. Drinking supresses the appetite so he may not be eating at the right times either. I would aslo suggest a treatment program to help with the problem as well as maybe AA meetings. Or to just work with a substance misuse therapist on the issue. Drinking those hydration packets with water can be a step in rehydrating the body. 

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Continue spending time with community and family, get moving in the morning, work with a mental health professional to address substance use.

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He could be more active during then day so that at night he is more tired and not looking for something to help make him tired.

He could also set himself up for a restful sleep by establishing a good bedtime routine.

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He could replace beers with water or more nutritious beverages and try to eat whole foods.

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I'd recommend he work with a healthcare professional or therapist in the field to work out a treatment plan that he can stick with, and adjust if needed.

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Get a glass of water in first thing in the morning before anything else.

Start your day with a protein rich meal

Try and limit alcohol consumption to social activities or maybe 3 x's a week not everyday/night

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Make mocktails with Tina in the evening instead of drinking. It is simply finding a replacement for an unhealthy habit. It is likely to help him stay on track with the morning walks with her and the dog as well.

Stretch and find a personal trainer specialized in corrective exercise to get past the painful conditions he is taking vicodin for.

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1. Stay hydrated by consuming at least 64oz of water daily.

2. start the day with a protein rich, whole food breakfast.

3. Refrain from alcohol consumption.

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1) try a combination of nicotine patches and working with a therapist to reduce and eventually eliminate smoking

2) keep up the good work focusing on making positive changes and be conscious about how good it feels in your body when you make those decisions to reinforce the positive feedback of each and every success

3) developing strong healthy relationships helps a lot to replace the dopamine responses from addictions - keep moving towards replacing unwanted habits with a positive connection with Nora, your daughter, and even others who have your best interest at heart.

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don't abstain altogether in the beginning, moderate & balance

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don't abstain altogether in the beginning, moderate & balance

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daily exercise, balaned diet and sleep schedule i believe are the pillars for mental health, from the foundational health tree. if you begin to regulate this, and become accustomed to a result-driven routine, then the vicoden and beer usage may just snuff itself out.

I would tell Jon that if he is taking Vicoden every day to consult a doctor. But otherwise take it in instances of serious pain where there is no relief from stretching, hot baths, cbd or other plant alternatives.

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John is proactive taking steps to improve his overall health and wellbeing which is great. I would suggest that John invest more time in getting counseling from Nora on a regular basis to help him continue to stay accountable to his journey for good health and wellness.

I would also suggest that joining a substance misuse group to learn receive support and learn for other who have or are recovering for drug overuse or addiction.

I would also suggest that John incorporate drinking 1 gallon of filtered water each day.

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1. I'd recommend that he stay hydrated and maybe even find new healthier beverages that he may like aside from water like teas, coconut waters, sparkling spring water, etc.

2. Develop a bedtime routine so that he isn't waking up too much later than Tina and is well rested. He may find that emotionally he'll feel better about not holding up to his previous promises

3. Stop consuming alcohol to go to sleep, try a healthier snack an hour before bedtime like yogurt or nuts

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1) Work with a therapist who specializes in drug and alcohol abuse so John may understand more deeply the root of his dependence and ways in which he may begin the process of healing from this.

2) Take short morning walks with Tina maybe 2 times a week to begin.

3) I suggest that John carry with him a 32-ounce water bottle to start with and once he is able to easily drink 32 ounces, move up little by little until he is getting enough hydration daily.

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Wake up at the same time each day.

Try to substitute alcohol for a sparkling water or tea a few times a week.

At night, try to focus on getting in bed 30 minutes before turning the light off to read.

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1. Drink a minimum of 64oz of water each day, carry a water bottle that marks his ounces

2. Start Each day with a protein rich breakfast. In the evenings, if in need of a snack due to blood glucose dysregulation, opt for some trail mix, or high-quality beef jerky.

3. create a sleep routine and focus on sleep hygiene, i.e. avoiding TV late at night

4. Go for walks with Tina

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Take advantage of his newfound understanding that what he chooses to drink and eat, is negatively impacting his health. Jhon should lean on his friends and family for the emotional support he needs to make better lifestyle choices. Buy a good book on nutrition and watch or listen to nutritional programs that will help motivate him and broaden his understanding. Make a list of changes he would like to implement as he learns and pick one every week to implement, that he feels capable of undertaking.

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Since John is used to eating the same pre-prepared foods everyday. I would suggest he start with a few small changes and build up to a complete Eating for Health diet.

First off, I would suggest he start his day with a healthy breakfast, such as easy overnight chia pudding or overnight oats topped with fresh fruit/berries. This is simple and nutritious.

Next, I would suggest he incorporate at least one leafy green or salad with "power greens" with at least one meal a day.

Third, I would suggest he drink more water throughout the day. He can even add some flavor boosters to his water like fresh mint leaves and lemon or orange slices.

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1. Be more mindful of the type of food being eaten at nighttime. Avoid caffeine and highly refined carbohydrates at night time.

2. Establish a nighttime routine to help get a better quality of sleep. Reduce lights, turn off electronics, etc.

3. Go for a morning walk. This will hopefully encourage John to avoid the morning cigarette, get 30min. of sunlight first thing in the morning, and set the tone for a positive healthy day.

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John could buy a new 64 OZ metal water bottle and make it a goal to drink it each day. He could add in more nutrient dense foods along with adequate protein and healthy fat intake.

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drink less before bed, wake up and go for a walk with tina. eat organic whole foods. 

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drink less before bed, wake up and go for a walk with tina. eat organic whole foods. 

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Increase water intake.

Decrease alcohol.

Incorporate physical activity.

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Drink more water

Drink less alcohol

Go for walks

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1. Drink more water - add lemon or cucumber for more flavor

2. Meditate/breath work in the morning/morning light before a cigarette

3. High protein breakfast

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Increasing water intake and replacing the nightly alcohol beverage with a calming and mildly sedative herbal tea or tincture

Eat adequate, whole foods meals throughout the day

Invite friends and family over for meal times

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John can start his morning with a glass of water with fresh squeezed lemon in and aim to drink 64oz of water throughout his day. He can meet up with his daughter to take his dog for a walk to soak up the sun and move his lymph. He can make himself a nice healthy meal for dinner and make enough for a few extra meals, so he doesn't have to cook each night. He can also plan to share a few meals with either his daughter or Tina. He can reach out to friends for either a chat or to go to a movie. On the nights that he is home he can make a nice cup of herbal tea, such as Tulsi or Chamomile or even a mock tail for the times he wants to have alcohol. He can dim the lights a half hour before he goes to bed to prepare himself for a restful sleep.

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Stay hydrated, drinking alcohol may cause dehydration. Instead of a morning cigarette, try to go for a cup of green tea. Get a good night's sleep so he can make it to the morning walks with Tina, this will help get some natural sunlight which will provide vitamin D and get your body moving. This will help start your day in a good mood.

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Keep a large jug of water with him throughout the day. Setting timers to help assure he is continually drinking water.

Turning off devices at least 30 minutes before going to bed. Trying mindfulness mediation can help him relax and calm the body/brain before going to bed instead of reaching for drugs/alcohol.

Correcting his sleep schedule by winding down when the sun starts to set and going to bed earlier. This will help him wake earlier so he can incorporate morning walks with his girlfriend Tina.

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Drink more water and eat a whole foods diet.

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Drink more water and eat a whole foods diet.

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Get a large refillable water bottle and make sure to fill it multiple times with filtered water through out the day. When you feel the urge to drink a beer or other alcohol drink half the bottle of water instead and see if you still want it. Eat a high protein breakfast.

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1. Drink filtered water throughout day
2. Get some sunshine daily, take a walk, exercise every night before going to bed and socialize more.
3. Eat organic fruits and vegetable, pasture raised or grass-fed animal meats/products, herbs, spices, whole grains. Frozen wild fish and berries are healthy too.
3.

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I would suggest John keep a water bottle with him always for hydration, with a schedule at first to make it habit.
Take his dog for regular walks, and playtimes.
Create a bedtime routine that includes self care, reading a good book, and soft lighting

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1. Creating a bedtime routine that includes dim lights, soft relaxing music, and herbal tea.
2. Creating a rising routine that includes morning stretches and walks. Caffeine substitute life a lion's mane mushroom alternative.
3. Minimizing his cigarette use during from every morning to 4 days a week and continue this method of reducing days until he is no longer smoking cigarettes in the morning.

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Recommendations for John's Foundations for Health

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Recommendations for John's Foundations for Health

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1. Try to drink 64 oz of filtered or spring water daily, see how many veggies you can eat, and try to limit your intake of processed foods
2. See if you can notice sources of toxins in your daily life and challenge yourself to minimize them
3. See how a good, short stretch routine as you rise from bed makes you feel, and try and get the pup out for a 30-min walk each day
4. Allow yourself to get some good, quality relaxation. How can you unplug and enjoy intentional rest in your daily routine?
5. Take a log of your sleep quality for a week and pay attention to any correlations between your daily activities and the quality of sleep that follows, adjusting your behavior each day to see what improvements might result.
6. Prioritize some form of community activity in your daily schedule, whether that's a meaningful conversation over the phone, a community class or activity, or taking a walk with a friend
7. Take a look at my handout on mindful and meaningful living, choose your 3 favorite tips, and see how well you can apply them to your daily routine

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try drinking a big glass of water before bed and again when you first wake up. Try swapping sodas and cocktails for infused water every now and then.

Think of your absolute favorite food, then lets look online and see if we can find a healthy version of that recipe or a way to incorporate it into a healthy meal.

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1. Calming music before bed.
2. Early morning walk for 30 minutes add a friend.
3. Prep meals for the week.

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Try improving sleep by re-setting his circadian rythms by getting outside early in the morning for a walk, possibly with Tina, and try to keep a regular sleep-wake cycle. Talk to Dr. about weaning off medications and substances he’s using to sleep. Refrain from no more than one alcoholic beverage per day, preferably not after dinner. Try herbal tea as supplement or healthy high protein with or without fat snack, or meditation or group support or social activity. Consider blood glucose monitor to learn which foods and beverages cause spikes. Journal the process to recognize associated body symptoms.

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John can watch a funny movie at night to get him self in a happy mood instead of alcohol before bed. Morning time have a 8oz of glass of water with fresh citrus fruit juice in it before smoking because the cigarette taste will be so bad , that surely within short period of time he will not want to smoke anymore .

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I would suggest John to keep a hydrating liter of water with fresh squeezed lemon and a pinch of healthy salt on his nightstand, so in the morning when he awakes and before he gets out of bed, he can commit to rehydrating first thing, especially since the alcohol he consumes is so dehydrating…also, before he reaches for caffeine.

He can then take his dog for a walk in the fresh air while he spends time with Tina, a way to infuse positivity into his day.

A satiating breakfast containing healthy fat and protein, to feel grounded and contribute to a balanced mood.

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1. Start with the sleep hygiene
2. Adopt the eating for health diet
3. Start stress reduction/mindfulness based tools
4. Go on walks outside, get into nature
5. Keep up with the therapy for his substance use, and strengthen his relations with his family

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Drink herbal tea in the evening to relax. Prep healthy snacks for cravings. Incorporate breath work before bed.

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Drink herbal tea in the evening to relax. Prep healthy snacks for cravings. Incorporate breath work before bed.

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1. Before reaching for that morning cigarette, go for a glass of filtered lemon water which will start the day with hydration and help with digestion as well, and perhaps will help him replace the cigarette routine.
2. Try to eat more fruit throughout the day, which will not only provide some hydration but will also provide him with nutrients that he needs for his health and may also satiate him and make him not fall into eating nutrient poor foods
3. Try to plan one night of the week where John and Tina take turns cooking for each other OR plan a meal and cook together - no take out, no frozen foods. They will not only make healthier food choices, but will make a connection and it will be a relaxing activity for both of them to enjoy.

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1. Maybe try some breath work at night to prepare for bed.
2. Take early walks with girlfriend and dog.
3. Prep meals

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John needs to start replacing alcohol with drinking more water to help keep him hydrated.

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Have him work with one of my associates to help him get his attention outside of himself and drug issues to the pleasures of outside by simple outside counseling. Also, find him something he can enjoy or be productive in in substitute for the time he would be spending consuming drugs.

Improve his nutrition and vitamin intake so that his body has what it needs to fight the negative effects of drugs and to support his new lifestyle.

Get him on a detoxification program so the drugs that are lodged in his fatty don't become reactivated.

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Meal prep-figure out which healthier foods he likes and prep food for the week, so he has them on hand. I am sure his daughter or girlfriend would be happy to help him do this.

Drink plenty of water throughout the day.

Avoid drinking alcohol before bed and aim to go to bed earlier/at the same time every night. He could try some herbal tea before bed in place of alcohol.

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Research a recipe he wants to try, go to the store and pick out fresh, organic produce.
Fill a container with optimal amount of water to drink throughout the day. Some can be used to make tea or add lemon or mint to for flavor.
Do some batch cooking one night a week to set himself up with easy meals and snacks.

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Start the mornings walking with Sadie and Tina, drink green tea in the mornings for its l-theanine content which converts to melatonin in our bodies, eat a big lunch or early dinner so he's digesting during evenings before bed and not in front of a TV with a frozen dinner, he could be on the phone with his daughter or other family instead 

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Start the mornings walking with Sadie and Tina, drink green tea in the mornings for its l-theanine content which converts to melatonin in our bodies, eat a big lunch or early dinner so he's digesting during evenings before bed and not in front of a TV with a frozen dinner, he could be on the phone with his daughter or other family instead 

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-Drink filtered water, but also make a date and take Tina to a spring for fresh water.
-Eat on time everyday. Create a schedule.
-Eat healthy versions of your favorite foods. Good meat vs. bad meat.

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1. Drink filtered water.
2. Increase intake of organic produce.
3. Try eating with a friend a couple nights a week.

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1. Using straws when drinking water to help drink more.  I notice I drink double the amount of water if not more when I use a straw.
2. Going for a walk outside especially when the sun is out to increase the release of the happy chemicals in his brain
3. Start playing around with healthy recipes so he can find ones he likes and start making a meal plan

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1. Have John begin in the morning with drinking water, and then aim to drink 64oz of water throughout the day. He could also have a cup of green tea in the evenings instead of alcohol to try and relax his body and his mind.
2. Instead of TV dinners, plan meals ahead of time, a meat entree like meatballs in marinara sauce over whole grain noodles. (Make enough for 2-3 evenings so he only has too cook 2-3 nights a week.) Serve with a vegetable side, such as steaming a cup or two of broccoli (frozen to make it the simplest).
3. Really make an effort to avoid refined and processed foods for ongoing noticeable changes to his health.

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Try avoiding processed food as much as possible. Try incorporating veggies and fruits with every meal as much as possible. See how drinking lemon water throughout the day does for you.

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John can measure out 64 ounces of water each morning and drink 8 ounces before each meal.  He can have 16 ounces when he wakes up in the morning.  Then aim for 8 oz every two hours.

John can plan his meals for the week and do some prep one day to make cooking easier and faster.  He can aim to have protein, whole food carbs and fats each meal.  Invite Renee over for dinner a couple of nights to have some company.

I would give him handouts for tips on food prep and a grocery list based on his food likes and dislikes. This will help him avoid the processed foods.

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John should upon waking take a moment to stretch, meditate for 10 minutes then slowly get up and have an 8 oz glass of water.  He could write a positive thought in a journal to get his day started.  Have some a wholesome breakfast and maybe take a walk afterwards.

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1. For hydration, I would have him start each day with a 16 oz glass of water with lemon and then have him carry around a reusable water bottle that he can fill throughout the day. I would suggest different herbal teas for John to try to help replace the alcohol.
2. I would recommend that he avoid processed foods as much as possible and give him a few simple recipes to start with that would give him meals to last throughout the week.
3. I would have him add in more fruits and vegetables into his diet as well. I would even offer to help him create a grocery list if needed.

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1.)Work on slowing down and eventually quitting the alcohol consumption in the evenings. to help in get a better nights rest without waking up.
2.)Get your walk on to help boost your endorphins and seratonin levels for a more positive and happy being.
3.)Create a eating for health meal plan that helps in stopping inflammation in the body and promotes hydration and flexibility of the brain and being

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1 john can try sipping water from a bottle instead of smoking each morning. I did this when I quit smoking and it helped me with the hand to mouth fixation that smoker often have. Taking long breaths in-between sips helped to mimick the meditative breaths that a drag from a cigarette can have.

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1 john can try sipping water from a bottle instead of smoking each morning. I did this when I quit smoking and it helped me with the hand to mouth fixation that smoker often have. Taking long breaths in-between sips helped to mimick the meditative breaths that a drag from a cigarette can have.

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2 Add more juice fruits and vegetables into meals and snacks. You not only get hydrated,  but it's a good way to get some extra nutrients too.
3 Try replacing bubbly water or kombucha for your beer when watching sports or going out to dinner.

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1. For hydration a good suggestion might be to buy a reusable water bottle (glass or metal preferably) 16 to 32 oz, to keep track of his water intake during the day.
2. Try to avoid packaged food and to help organize meals, he could cook 1 or 2 days a week and look out tips for meal prep.

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1. carry a hydroflask with lemon water around with you
2. avoid processed foods
3. take a walk in the middle of the day

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1. Have water assessable, flavor with lemon and or berries
2. Try to eliminate processed foods
3. Do some meal prep, have on hand grilled chicken, boiled eggs, chopped veggies, raw nuts. This way having a healthy meal can be thrown together in a few minutes.

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Upon waking up I recommend 8 ounces of lemon water. Lemon helps with hydration and you will feel refreshed. Have a lite small breakfast maybe scramble some eggs and turkey bacon.
After you finish with that go have a walk with your girlfriend and the dog for about 15 minutes. Exercise doesnt have to be strenous.
We want to make sure that you are getting social interaction with other people that you are comfortable around as I understand that you are still dealing with grief.
Let's try to cut back on taking the three vicodin and maybe lets try to get other ways for you to get sleep naturally. Such as a nice warm bath and place a couple of lavender drops. If you are uncomfortable with taking baths because I know most men are weird about that they make lavender shower tablets that will dissolve while you shower. Whilst showering lets do some deep breathing. Be sure your room is nice and cool with very low light as well.

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upon waking practice your smokers breath- breath in, hold it, exhale for longer than you inhaled. Use this time to prepare for the day, be grateful, anticipate interactions with pets and friends.- this will help you to avoid toxins (don't use a cigarette and to relax)
Then get a glass of water with lemon as you feed the dog- the two of you can enjoy this moment together.
Finally call up your gal pal and hit the trail with your dog. The three of you can move, reflect and start the day together.

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Upon waking up have a large glass of water and lemon.

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Upon waking up have a large glass of water and lemon.

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Try to reduce processed foods.
Add some vegetables to every meal.

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1. Increase water intake
2. reduce consumption of refined and processed foods
3. eat foods that support and increase a healthy microbiome

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1. Start the day with at least 10 oz of water.
2. Do not drink caffeine after 1 pm.
3. Avoiding eating carbs (especially simple carbs) in the evening. Make sure dinner has substantial fat and protein.

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1. carrey a water bottle, if desired add lime or lemon
2. reduce refined sugars and carbohydrates
3. incorporate protein rich snacks

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begin to find healthy alternatives to bad food choices, for example when craving sugar reach for berries or fruit of some sort.

reduce processed foods.

carry a water bottle, have one in common areas, for example one specifically stays at work while the other stays home.

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Identify all the healthy foods and drinks that he likes and have them available make a priority to reach for them when he has a craving for unhealthy snacks and beverages.

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Identify all the healthy foods and drinks that he likes and have them available make a priority to reach for them when he has a craving for unhealthy snacks and beverages.

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1| start the day with an early morning 30 min walk and then come home and drink 2 glasses of lemon water or hot herbal green tea
2| have a hearty decent sized breakfast that is balanced with  good quality whole food sources, carbohydrates, protein and fat
3| spend time with friends and family in the evening, so you feel less lonely, this can help lessen the dependency of substance abuse and unhealthy eating habits.

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1. Carry a water bottle to track water intake. Infuse the water with fruit if he thinks water is boring.
2. Emphasize the importance of protein and fat, especially for breakfast. This can also help him sleep better if he has a healthy protein/fat rich snack before bed that he can look forward to.
3. Try a few very easy to prepare meals with nutritious ingredients, such as sandwiches on sourdough. This will allow him to become more comfortable with food prep.

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1. For every beer, drink two glasses of water
2. Take short walk before mealtime
3. No alcohol 3 hours before bedtime

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1) Commit to starting the morning with a big glass of water and a walk with the dog. Put some space between the impulse to smoke and the action of lighting a cig.
2) Meal plan and prepare healthy dinners with Tina.
3) Replace at least one alcoholic drink with water and commit to having a cup of caffeine free herbal tea as the last beverage of the evening.

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Make efforts to lessen intake of dietary sugar and refined carbohydrates and oils. Moving in a direction toward a whole food diet.
Incorporate DHA rich seafood like wild caught salmon to support brain health.
Support detoxification and mood by drinking plenty of water

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1) Drink a glass of water in-between beers
2) Eat a high protein snack in times of stress
3) Reduce refined carbohydrate consumption

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1.  Reduced processed carbs
2.  Increase water intake and reduce sugary drinks.
3. Focus on eating quality protein, fat, and veggies

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Take some time at the end of each day to reflect on what foods or meals felt good and what can be changed if needed. Keep a journal and so that he can write down what he is feeling or foods he wants to try, etc. Use a water bottle that will help him support and remember to drink 2 or 3 (depending on his needs) refills for hydration.

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1. Start the day with herbal/green/tea and a protein rich breakfast like scrambled eggs with cheese and veggies.
2. Batch cook healthy stews, soups etc. and portion them into single servings and freeze for quick dinners and lunches.
3. Try to stick to a lower carbohydrate meal in the evening and cut back or eliminate alcohol usage.

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1.There are so many things John does in the evening that exacerbate his sleep disturbance, which begins the cycle. I would suggest a low/no carb dinner, no snacking and reduce the use of alcohol, substituting herbal tea or water.
2. Drinking water throughout the day to maintain hydration.
3. Plan meals in advance. Make it fun by researching new foods and trying out new ways to prepare things.

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2. Eat more fruits and vegetables.
3. Be optimistic that lifestyle changes can treat insomnia.

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1. Plan meals ahead of time--swap corn oil for butter, incorporate various forms of probiotics like sauerkraut, kimchi or full fat yogurt into your meals and add more organic fruits and veggies.
2. Increase your hydration--aim to drink half your body weight in ounces everyday, drink green tea to give you that energy in the morning and incorporate herbal tea to your meals as well.
3. Get more sleep--turn down the lights and hinder yourself from electronics 1-hour before bedtime.

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1. Plan meals ahead of time and do some of the prep work in advance. Plan some fun things around meals, like a zoom dinner with his kids and Tina where they're all enjoying similar foods. 2. Switch to sparkling water (made in reusable glass jars at home) and have alcohol only on occasion. 3. Drink soothing teas like chamomile closer to bedtime to help with relaxation and sleep, rather than relying on drugs.

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1. Start the day with warm water and lemon. Keeping a water bottle with him he goes out will help keep him hydrated.

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1. Start the day with warm water and lemon. Keeping a water bottle with him he goes out will help keep him hydrated.

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2. Eating a heavier breakfast and lunch, lighter dinner
3. Have high protein snacks such as full fat yogurt with fruit or nuts in place of processes ones.

# data[].attributes.body
Try a meal prep kit instead of relying on lower value take out foods.  Eat meals with his daughter and Tina each week in person or via Zoom to stay engaged and lift your mood.  Try mocktails with fun flavors and garnishes or a reduced alcohol beverages like dry cider instead.
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Plan Ahead
Plan Ahead
Make a routine for yourself. Wake up early with Tina for a walk. Plan your meals out and make plans to socialize over meals. Pour a jug of water in the morning and work on it during the day. Create an action plan for what you will do when you are stressed so you don't reach for a cigarette or beer. When you get that craving, call someone. Reach out. 

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try herbal teas instead of beer. adding more veggies in with dinner and getting a getting a water bottle that will show him how much water to drink daily.
try herbal teas instead of beer. adding more veggies in with dinner and getting a getting a water bottle that will show him how much water to drink daily. 
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Diet and Hydration
Diet and Hydration
It might be great to work on the alcohol in the evening since this affects his sleep and his possible relationship and exercise if he misses a walk with Tina. Therefore I would suggest enjoying a beer and then switching to water kefir or herbal tea. Also if John does miss his walk then try and include some aerobic activity at another time in the day. Maybe an evening walk with a Neighbour. Lastly I would suggest some meditation before bed with one of the apps that are very popular and actually a little fun. This might negate the urge to take pain killers to sleep. 
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change your night rhythm
change your night rhythm 
have a light low carb dinner. Change your alcohol with herbal tea
dark your house in the evening and read a book instead of watching TV before sleep
Go to sleep earlier
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John can explore other enjoyable drinks that contribute to health when he wants a beer or soda, like a favorite kombucha flavor, or a smoothie with greens added. He could add sparkling water with lemon or lime added, too. If he makes a simple mineral broth and keeps extra in the fridge, that could add to hydration as well. He could also try a new vegetable every week to see if he finds some new ones he likes, and keep berries on hand.
John can explore other enjoyable drinks that contribute to health when he wants a beer or soda, like a favorite kombucha flavor, or a smoothie with greens added. He could add sparkling water with lemon or lime added, too. If he makes a simple mineral broth and keeps extra in the fridge, that could add to hydration as well. He could also try a new vegetable every week to see if he finds some new ones he likes, and keep berries on hand. 
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Replace alcohol in t
Replace alcohol in the evenings with herbal tea, which can calm your nervous system and prepare you for sleep. Also, set a sleep schedule. Get your body acclimated to going to be and waking up at a certain time to partake in Tina's morning walks. The sense of community will give you energy to fuel the rest of your day and will help encourage a positive outlook on life.
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Avoid alcohol before bed and try to go to sleep at the same time each night to establish a rhythm. Wake up at the same time each morning and enjoy a walk with Tina and Sadie.
Avoid alcohol before bed and try to go to sleep at the same time each night to establish a rhythm. Wake up at the same time each morning and enjoy a walk with Tina and Sadie. 
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Drink some relaxing
Drink some relaxing herbal tea instead of having a glass of alcohol
Have dinners planned out so you can eat them early and without stress
Start the day with a big glass of water and lemon before you reach for a cigarette


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I like the idea of c
I like the idea of changing up some patterns to combat some unhealthy behaviors. I would suggest starting your morning with a large glass of lemon water followed by a morning walk with your dog. The morning sun can do wonders for your physical and mental health. 
To stay on track with your diet, try meal planning for the week or meal prepping by taking some time each week to cut up veggies, fruits or prepare some foods ahead of time.
At night, trying winding down with some herbal tea and a good book in soft lighting. 

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Start winding down f
Start winding down for bed half an hour earlier, and instead of alcohol, try chamomile tea. 
In the morning try to go on a walk or even eat your breakfast in the sun. 
Try to find a healthier alternative to cigarette smoking that can be a positive habit/ritual you do, such as drinking tea, lighting a candle, etc. 
Try making drinks that are fun and beneficial for you, such as kombucha, homemade ginger beer, or something else for special occasions. 

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Try reading a book i
Try reading a book instead of watching TV before bed.  
Plan out your dinner ahead of time or make bulk meals during the weekend to enjoy on weeknights so you can eat healthier and eat earlier.
Exercise in the morning shortly after waking to get in some morning sun and help fight the desire to smoke.
Eat a handful of nuts and a hot herbal tea before bed to get your mind off of the temptation to use prescription drugs or alcohol.
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1. Incorporate an ex
1. Incorporate an extra vegetable into every meal

# data[].attributes.headline
Try a meal prep kit instead of relying on lower value take out foods.  Eat meals with his daughter and Tina each week in person or via Zoom to stay engaged and lift your mood.  Try mocktails with fun flavors and garnishes or a reduced alcohol beverages like dry cider instead.

# data[].attributes.subject
Try a meal prep kit instead of relying on lower value take out foods.  Eat meals with his daughter and Tina each week in person or via Zoom to stay engaged and lift your mood.  Try mocktails with fun flavors and garnishes or a reduced alcohol beverages like dry cider instead.

# data[].attributes.body
Make a routine for yourself. Wake up early with Tina for a walk. Plan your meals out and make plans to socialize over meals. Pour a jug of water in the morning and work on it during the day. Create an action plan for what you will do when you are stressed so you don't reach for a cigarette or beer. When you get that craving, call someone. Reach out.

# data[].attributes.headline
try herbal teas instead of beer. adding more veggies in with dinner and getting a getting a water bottle that will show him how much water to drink daily. 

# data[].attributes.subject
try herbal teas instead of beer. adding more veggies in with dinner and getting a getting a water bottle that will show him how much water to drink daily. 

# data[].attributes.body
It might be great to work on the alcohol in the evening since this affects his sleep and his possible relationship and exercise if he misses a walk with Tina. Therefore I would suggest enjoying a beer and then switching to water kefir or herbal tea. Also if John does miss his walk then try and include some aerobic activity at another time in the day. Maybe an evening walk with a Neighbour. Lastly I would suggest some meditation before bed with one of the apps that are very popular and actually a little fun. This might negate the urge to take pain killers to sleep.

# data[].attributes.body
have a light low carb dinner. Change your alcohol with herbal tea
dark your house in the evening and read a book instead of watching TV before sleep
Go to sleep earlier

# data[].attributes.headline
John can explore other enjoyable drinks that contribute to health when he wants a beer or soda, like a favorite kombucha flavor, or a smoothie with greens added. He could add sparkling water with lemon or lime added, too. If he makes a simple mineral broth and keeps extra in the fridge, that could add to hydration as well. He could also try a new vegetable every week to see if he finds some new ones he likes, and keep berries on hand. 

# data[].attributes.subject
John can explore other enjoyable drinks that contribute to health when he wants a beer or soda, like a favorite kombucha flavor, or a smoothie with greens added. He could add sparkling water with lemon or lime added, too. If he makes a simple mineral broth and keeps extra in the fridge, that could add to hydration as well. He could also try a new vegetable every week to see if he finds some new ones he likes, and keep berries on hand. 

# data[].attributes.body
Replace alcohol in the evenings with herbal tea, which can calm your nervous system and prepare you for sleep. Also, set a sleep schedule. Get your body acclimated to going to be and waking up at a certain time to partake in Tina's morning walks. The sense of community will give you energy to fuel the rest of your day and will help encourage a positive outlook on life.