Focus on whole foods! Eliminate processed and packaged foods to aid with your adrenal health! This will reduce adrenal fatigue.
Avoid stimulants – caffeine, colas, sugar, fast foods Temporary “surge” of energy drains adrenal reserves; followed by adrenal depletion
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)
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
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!)
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
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
Salt!!! (common craving during adrenal dysfunction) Especially for low blood pressure (burnout) – use sea salt (more trace minerals)