Food has the power to be some of our best medicine. In order to gain and maintain energy and adrenal health, nutrition has to be part of the long-term plan.
We know how hard it is to change the daily routine and add more into our already busy schedules, especially when it comes to food. Start small and focus on yourself first. Try adding in one new habit or recipe at a time. A great place to start is breakfast: make a power smoothie the night before as a quick grab-and-go, or try making our museli or flax bread ahead of time for a fast and nutritious breakfast the whole family will love.
Here’s a few key concepts to to focus on:
- Start the day with a hearty breakfast built around a solid protein, ample fiber, and a healthy source of fat. Include about two tablespoons of complex carbohydrates, such as beans, peas, lentils, whole grains, and vegetables.
- Take a good-quality probiotic with breakfast in order to support gut and immune health.
- Plan ahead for a healthy lunch similar to breakfast, but increase the complex carbohydrate intake to about four tablespoons (two golf-ball-sized servings) and decrease your protein load. This should be the day’s largest meal.
- End with a light dinner that has a smaller amount of protein and focuses more around a complex carbohydrate such as ample vegetables, peas, beans, or whole grains.
- Add in adrenal-nourishing foods such as beans, colorful veggies, lean meats, legumes, and nuts and seeds. Pick fresh, whole foods–preferably organic, free range, locally grown, seasonal food–for meals and snacks whenever possible. Season with herbs and sea salt.
- Eliminate sugary and processed foods made from any type of flour, such as bread, cereal, waffles, pastries, candy, and soda. They promote a spike and crash in blood sugar and energy that causes cortisol and insulin chaos.
- If you tend to episodes of shakiness or lightheadedness between meals, grab a light snack of veggies, hummus, nuts, or seeds. I am not normally a proponent of regular snacking, except for those who have adrenal fatigue and for those who tend towards episodes of low blood sugar. It is crucial to avoid these episodes of low blood sugar (usually characterized by shakiness or lightheadedness) at all costs to protect the adrenals.
- Sip plenty of water throughout the day, preferably between meals. The goal is half of your body weight in ounces. So for example for someone who weighs 150 lbs, their ideal intake would be 75 oz of water.