Dream Journal Newsletter

Happy New Year from your friends at Two Dreams Outer Banks. As we celebrate the New Year by setting resolutions, get some tips from this month’s newsletter on how to stay active and eat healthily.

Alumni Recovery Retreats: Reserve Now!

Two Dreams’ continuing care and recovery enhancement model invites guests who have successfully completed their individualized Two Dreams wellness program to return to the Outer Banks for a one-week Recovery Retreat, free of charge. Recovery Retreats include psychosocial programming, fitness activities, group recreation, a private room in one of our healthy-living residences, and nutritional meals prepared by Chef Tom Carrig.

Alumni, book your Recovery Retreat today. Summertime slots are going fast. To make your reservation, call Doretha at 877-355-3732.

Winter Recreation

Even in the winter guests at Two Dreams Outer Banks enjoy a variety of recreational activities to diversify their interests in healthy activities and learn new creative skills. A recent activity and new experience for most, has been learning to hang-glide at local Jockey’s Ridge State Park. Each person received a 30 minute ground lesson, and then took multiple solo flights from the high sand dunes.

To further explore a range of creative outlets, Two Dreams recently introduced a woodworking shop, where guests are learning to design, cut and build their own creations. During the evenings, our guests are enjoying being inside and warm playing board games, making beaded jewelry, and getting some physical time with Wii Fit.

Roasted Corn Chowder

Adding potatoes and pureeing this soup give the satisfaction of a creamy, rich soup that is still low calorie and low fat.  More or less red pepper flakes can be added according to your spice preference, but a little heat is a very nice balance to the sweet corn flavor.

Servings: 10
Yield: 1 cup, or 2 servings

Ingredients
2/3 cup carrots, diced
2/3 cup celery, diced
1 cup onion, diced
2 cups corn
5 tablespoons garlic, minced
1/2 teaspoon crushed red pepper flakes
3 cups potato, diced
5 cups chicken or vegetable stock
Salt and pepper, to taste
Chives for garnish, chopped
2 teaspoons canola oil

Cooking instructions
1 Preheat the oven to 400F.
2. Lightly coat a baking sheet with oil and roast half of the corn for about 30 minutes.
3. In a large saucepan over medium heat, add the oil and allow to heat until shimmering. Add the garlic and crushed red flakes and sauté for about 30 seconds - NOTE: do not put your face directly over the pot when sautéing the red pepper flakes, it will burn your eyes.
4. Add the carrots, celery, onion and remaining half of the corn and saute for 2 more minutes while stirring.
5. Add the chicken or vegetable stock and potatoes and bring to a simmer. Reduce heat and simmer for about 30 minutes until the potatoes are soft when pierced with a fork.
6. Using a hand held immersion blender, puree the soup until smooth and thick. If you do not have an immersion blender, transfer the soup in batches to a food processor or blender and puree.
7. Add the roasted corn to the chowder, season with salt and pepper and serve hot. Garnish with chopped chives.

Nutrition Information
Per Serving:

325 calories
15 grams protein
55 grams carbohydrate
3 grams fat
17% recommended daily allowance of iron

Sleep Disorders in Substance Abusers: How Common Are They?

Two Dreams Outer Banks understands that substance-related disorders are often accompanied by co-occurring, but treatable conditions such as sleep disorders. According to this article from Psychiatry, in a limited study, 96% of subjects with substance-related disorders reported sleep impairment. Fifty-six percent reported insomnia of moderate-to-severe degree. Alcohol intake increases slow wave sleep and suppresses the rapid eye movement (REM) sleep necessary for a good night’s rest. Opiates also disrupt normal patterns by increasing wakefulness and decreasing total sleep time, slow wave sleep, and REM sleep.

Wide Leg Squats with Dumbbell

Starting Position Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body. Action INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair. EXHALE: Squeeze glutes as you straighten legs to the starting position to complete one repetition. Special instructions Keep abs contracted. Make sure knees do not pass the line of the toes. Muscles Worked: Quads, Glutes, Inner thigh

Happy Holidays from Two Dreams Outer Banks! We wish you peace, health, and prosperity in the New Year.

Winter Recreation

The Two Dreams community recently decorated two lovely Christmas trees and utilized their artistic skills to create garlands, pinecone ornaments and shell decorations.  Arts and crafts will continue through the holidays with gingerbread houses, gift wrapping, jewelry making and candle design.  In the spirit of giving to the community, Two Dreams guests volunteered last week at the annual Festival of Trees in nearby Nags Head.

Holiday Oatmeal

This simple breakfast item is a great way to start your day on a chilly morning, and the flavors will resonate with the season. Molasses is a good source of iron and the oats provide plenty of fiber.

Ingredients
1 cup rolled oats
2 cups water, almond milk, or skim milk
1/2 cup canned pumpkin (without salt)
1/4 teaspoon cinnamon
2 tablespoons molasses
Salt to taste

Optional: chopped nuts and dried fruits

Cooking instructions
1) In a small pan, bring the milk or water to a boil, stir in oats and reduce heat to a simmer.
2) Cook the oats until thick and creamy, stirring occasionally.
3) Add all remaining ingredients and stir until warm and well mixed.
4) Serve warm, in bowls.  Add more water as needed if the cereal is too thick.

Nutrition Information
Per Serving:

325 calories
15 grams protein
55 grams carbohydrate
3 grams fat
17% recommended daily allowance of iron

Exercise Good For Recovery

Most of us know that exercise is good for our health. But research also indicates that implementing exercise during the treatment of substance abuse means better results for recovery from drug and alcohol addiction. In this study from the journal Addictive Behaviors, "Individuals who engaged in exercise-related activities were found to achieve longer durations of abstinence during treatment than individuals who did not complete an exercise-related activity."

Lunges with Step

Starting Position
Stand a couple feet behind a stair or step with your feet about 6 inches apart from each other, toes pointed forward.

Action
INHALE: Step forward onto step with one leg and lower your body to 90 degrees at the knee.

EXHALE: Push up and back to the starting position and repeat with opposite leg to complete one rep.

Special instructions
Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. Step far enough that your heel is not hanging off the edge.

Muscles Worked: Quads, Glutes

Fall Recreation

During the past several weeks Two Dreams guests have participated in a wide range of creative and fun fall activities. Recreation participants engaged in the relaxing and simple creative task of fashioning handmade clay beads and friendship bracelets. Guests also stepped out for a professional jewelry-making clinic at a beautiful location overlooking the sound. For Halloween, our group had the opportunity to carve pumpkins and indulge in making and eating pumpkin pie.

Volunteering in the community is a great way to get back in touch with the things that matter most. Over the weekend, Two Dreams guests volunteered in the local town of Coinjock for a country fall festival benefiting at-risk children. Volunteers at the festival supervised a variety of activities, such as the pumpkin toss, hay rides, country crafts, scarecrow contest, pony rides, country lawn bowling, and more.

Two Dreams Outer Banks also has fantastic, ongoing recreation opportunities that take advantage of the surrounding outdoors – such as climbing the sand dunes at Jockey's Ridge, kite flying, tennis, crabbing, driving balls at the driving range and collecting sea glass. Last month, guests went for a wild horse tour in Corolla, spotting over 30 wild horses.

Treating Tobacco Use

Addressing tobacco use concurrently with treating other substance abuse can support long-term sobriety, as indicated in this article by a researcher at the University of California, San Francisco. Some clinicians rationalize not treating tobacco addiction because it is perceived as a less harmful alternative to alcohol or illicit drug use. Yet emerging evidence, as outlined in this article, indicates that treatment of tobacco dependence may improve addiction treatment and mental health outcomes. Further, “Providers in mental health and addiction treatment settings have an ethical duty to intervene on patients’ tobacco use and provide available evidence-based treatments.”

Butternut Squash Soup

This easy and delicious recipe from Two Dreams Outer Banks Chef, Tom Carrig, is a great autumn dish. Packed with healthful potassium and vitamins A and C, this soup is warm, tasty and nutritious.

Ingredients
1 butternut squash
1 tablespoon canola oil
1 onion, peeled and chopped
1 teaspoon fresh ginger chopped
2 apples, peeled, cored and chopped
2 1/2 cups vegetable or chicken stock, low sodium, preferably home made
1/2 teaspoon dried thyme
2 tablespoons chopped fresh parsley

Cooking instructions
1) Preheat oven to 375F.

2) Cut squash in half lengthwise, from top to bottom. Scoop out seeds, brush the flesh with olive oil and place face down on a parchment paper lined sheet pan.

3) Roast squash for about 45 minutes, or until a knife pierces the squash with little resistance.

4) Once squash is cooked, add oil to a pot over medium high heat, and then add onion and ginger. Cook until soft and fragrant, about five minutes.

5) While onion cooks, scoop squash from the skin with a large spoon.

6) Add the squash, apples, thyme and stock to the onions. Bring to a boil, reduce the heat and simmer for about 20 minutes. Taste and season with salt and pepper if needed.

7) Puree the soup with an immersion blender, or in batches in a food processor.

Serve hot, garnishing each bowl with the chopped parsley.

Nutrition Information
This recipe makes four meal-sized servings. All the nutrition info can be cut in half for eight side servings.

376 calories
9 gm protein
7 gm fat (all unsaturated)
79 gm carbohydrate
24% daily requirement of calcium
26% daily requirement of iron
54% daily requirement of potassium
Over 100% requirements for Vitamins A & C

Dumbbell Chest Press

Starting Position
Lie flat on bench with feet on flat on the floor, arms extended upward, holding dumbbells with an overhand grip.

Action
INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE: Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pectorals.

Lower and repeat for one repetition.

Action
Keep spine in a neutral position. Do not lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps

Kite Flying on the Outer Banks

Flying kites is one of the most relaxing activities Two Dreams clients enjoy during their time in the Outer Banks. Along with standard kites, the group often enjoys power kites and stunt kites (see right). Clients take power kites, which are attached to a board, out on the ocean to let these specially-designed kites pick up wind and pull them along the water. Stunt kites are usually enjoyed at Jockey's Ridge, the tallest active sand dune on the east coast. Stunt kites feature more than one line for easy maneuvering and can be flown in higher winds than standard kites.

Nutrition Education in Substance Abuse Treatment

A 2004 study published in the Journal of the American Dietetic Association concluded that nutrition education is an essential component of substance abuse treatment programs. Individual nutrition education, such as the type provided throughout Two Dreams' individualized wellness program, was found by this study to be the most effective means of supplementing clinical therapy with nutritional education. Article citation: J Am Diet Assoc. 2004;104:604-610.

Nutty Berry Granola

Ingredients
4 cups rolled oats
2 cups puffed rice cereal
3/4 cup wheat bran
1/2 cup wheat germ
3 tablespoons sunflower seeds
3 tablespoons pecans, chopped
1/4 cup dry milk, fat free
3/4 cup honey
1/3 cup canola oil
1 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup dried blueberries, chopped
1/2 cup dried cranberries, chopped

Preparation
Preheat the oven to 250°F. In a large bowl, combine the oats, puffed rice cereal, wheat bran, wheat germ, sunflower seeds, pecans, and dry milk. Stir well. In a small saucepan, stir together the honey and canola oil over medium heat until well blended. Do not boil. Add in vanilla and almond extracts to the honey. Add warm honey mix to the dry mix and stir quickly to coat all of the dry ingredients. Spread the granola chunks onto heavy, non-stick baking sheets and place in the oven. Bake for 50 minutes, mixing every 20 minutes to prevent the edges from burning. Add the chopped blueberries and cranberries and mix until uniformly distributed. Bake for 10 additional minutes. Allow to cool when done. Store in airtight containers in the refrigerator. Serve with almond milk for an easy meal at breakfast time or sprinkle over yogurt for a healthy snack.
Serves 20.

Nutrition Information
Serving size: 1/2 cup
Calories: 193
Carbohydrates: 29g
Fiber: 4g
Fat: 7g
Saturated Fat: 1g
Cholesterol: 2g
Protein: 5g

Elbow to Knee Crunch

Starting Position
Begin by lying on your back. Place both hands behind your ears and stretch out your legs so that they are parallel to the floor.

Action
Exhale as you crunch your left knee, bringing it to your right elbow so they meet at the center of your body. Inhale as you return to starting position. Then bring your right knee into your left elbow. Perform 10-12 repetitions for each knee.

Remember to keep a space between your chin and your chest.

To make this exercise more difficult, try keeping your heels from touching the floor.

Evening Fishing

Evening fishing is a popular activity among Two Dreams guests. Guests head to the beach just before sunset, when the tide is right for catching King Fish, or Whiting as they are more commonly known. Fishing enables some individuals to engage in their personal passion and others simply to connect with nature and reflect on their day. By the time darkness has set in, the group heads back to the residence with a renewed sense of peace. If their fishing venture was successful, they work together to prepare their fish and enjoy a natural sense of accomplishment.

Mindfulness

The practice of acknowledging and accepting emotions rather than suppressing them is referred to by psychologists as mindfulness. Mindfulness has long been used by Buddhists as a key component to meditation. Recent research, as summarized in this article in Psychosomatic Medicine, strongly suggests that this ancient method can help promote brain function, which supports psychological healing. Mindfulness is one of the therapeutic techniques that Two Dreams clinicians use to meet clients' individual needs.

Tomato Mango Salsa

Ingredients
3 mangoes, peeled and diced
6 plum tomatoes, seeded and diced
1 lemon
1 shallot, finely diced

Preparation
Combine the diced mango and tomato in a medium-sized bowl. Use a microplane or fine grater to shave lemon zest from half of the lemon’s surface into the bowl. After zesting, cut the lemon in half and squeeze the juice through a strainer and into the bowl. Add the diced shallots, then stir. Refrigerate for about one hour before serving.
Serves eight.

Single Leg Hug

Starting Position
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor.

Action
Bend your right knee and hug it towards your chest, placing hands on your right leg. Breathe deeply and hold for 10-30 seconds. Repeat on opposite side. Stretch to the point of "mild discomfort," not to the point of pain. Never bounce, and always try to keep your hips down and your shoulders relaxed.

Treatment Tidbit

According to the 2008 National Survey on Drug Use and Health (NSDUH), 20.8 million Americans, or 8 percent of all adults aged 12 or older, needed but did not receive treatment for an illicit drug or alcohol use problem. Only 9.9 percent of those individuals received treatment. NSDUH survey results.

Recovery Review

Did you know research suggests that women progress faster into many types of addiction than men? Female alcoholics, for example, have 50 to 100 percent higher rates of premature death than do male alcoholics. In addiction medicine, this phenomenon is referred to as telescoping. For more information, see the journal article Substance Abuse and Women's Health, co-authored by Two Dreams' Dr. Andrea Barthwell.

Living the Life

Personal productivity is one of the three tenets of the Two Dreams wellness program. The Two Dreams staff facilitates our clients' participation in an average of 21 hours per week of activities that contribute to personal productivity. This is in addition to the approximately 42 hours per week of psychosocial programming in which Two Dreams clients participate. Last week, our clients participated in yoga, sightseeing, massages, tennis, swimming, cooking class, jogging, and library visits, among many other activities.

Chef's Corner

Agave Oatmeal Breakfast Bars

Ingredients
3 cups oats
2 eggs
1/3 cup agave nectar
1 cup skim milk
1/2 cup applesauce
1 tablespoon baking powder
1 tablespoon canola oil
2 teaspoons cinnamon
1 teaspoon vanilla extract

Baking instructions
1. Mix together the applesauce, egg, agave nectar, and oil.
2. Mix in the rest of the ingredients.
3. Bake at 350 degrees for 30 min in a 9" by 13" baking dish.
Serves eight.

Chef Carrig's Nutrition Comments

• The whole grains in oats have a high concentration of fiber, which helps reduce cholesterol.
• Agave nectar is 25 percent sweeter than sugar so less of it can be used to achieve the desired sweetness (resulting in fewer calories consumed).
• The low glycemic index of this bar ensures that glucose is gradually released into the bloodstream. A diet with a low glycemic index has been proven to bolster long-term health with benefits such as lowering the risk of developing diabetes or heart disease.

Workout for Wellness

The Perfect Squat

Starting Position
Begin this exercise by standing with your feet wider than your shoulders and your toes pointed forward.

Action
Inhale: Slowly lower your body by squatting at the knees and bending slightly at the hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don't cross the plane of your toes.
Exhale: Slowly straighten your legs and come up to the starting position.

Body Positioning
Bend your knees to 90 degrees only. Any further bending may cause undue stress on your joints. If you have difficulty performing this exercise you may want to use a chair or bench to help balance yourself until you build up your leg strength.
Muscles Worked: Quads, Glutes