Adrenal Health: How to eat for Adrenal fatigue!

  1. Focus on whole foods! Eliminate processed and packaged foods to aid with your adrenal health! This will reduce adrenal fatigue.

whole foods, eating for adrenal fatigue, inflammation

  1. Avoid stimulants – caffeine, colas, sugar, fast foods
    Temporary “surge” of energy drains adrenal reserves; followed by adrenal depletion

Why-Sugar-Is-Bad-For-You

  1. Protein!!!  is important for your adrenals! (15-20 grams, 3x/day)
    Organic animal proteins (chicken, turkey, grass-fed beef, lamb), free-run eggs, pulses (beans, lentils, peas), nuts, seeds, organic soy (edamame, soy nuts, minimally-processed), clean protein powders (New Zealand Whey Isolate, Vega One, Sun Warrior Protein)
    Avoid processed sources incl. lunch meats, processed cheese, and processed soy (TVP)

beef, eating for adrenal fatigue, healthy fats

  1. Healthy fats
    Fish oils (Sealicious, Super EFA Liquid), EVOO, coconut, grapeseed, sesame, flax & olive oil (avoid corn, canola and soybean oil – GMO!), avocado, nuts & seeds
    Avoid fried fats and polyunsaturated fats (EVOO, vegetable oils) in cooking
    Coconut oil, ghee and grapeseed oil are safe for cooking

eating for adrenal fatigue, adrenal fatigue, salmonhealthy fats,

  1. Balanced carbohydrates
    Avoid sweet/sugary (sugar, syrup, pastries) – rapid increase in blood glucose followed by sharp drop = blood glucose “roller coaster”; some fruit is ok, but keep to a minimum and balance blood sugar with protein & fats; avoid any of these in the morning
    Avoid refined carbohydrates (white rice, bread, sugar; stripped of nutrients, just straight sugar!) and consume unrefined carbohydrates in small portions (whole grains incl. brown rice, oats, buckwheat, millet, amaranth, squash, sweet potato – ½ or ¾ cup is a portion!)

carbs

  1. Unlimited vegetables
    Especially dark leafy greens, sprouts, seaweeds, crucifers (broccoli & family!)
    Orange/Yellow vegetables – zucchini, bell peppers, sweet potatoes, carrots
    Red/purple vegetables – red onion, bell peppers, cabbage, eggplant

Fruit-and-Veg-Heart

  1. Eating hygiene
    Eat moderate-sized meals/snacks at regular intervals (every 4-5 hours) to avoid low blood sugar
    Avoid “overeating” – excessive insulin release and fat storage
    Eat 1st meal before 10am – especially for adrenal fatigue/burnout (replenish glycogen)
    Eat sitting down and chew your food well
    In presence of night-time anxiety or insomnia incl. a small portion of protein before bed

eat-small-meals

  1. Salt!!! (common craving during adrenal dysfunction)
    Especially for low blood pressure (burnout) – use sea salt (more trace minerals)

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  1. Identify and avoid food sensitivities

Food-Allergies-versus-Food-Sensitivities-PHOTO

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