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.

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

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)

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

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!)

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

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

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

1. Identify and avoid food sensitivities