1 Adrenal Recovery

The main purpose of your adrenal glands is to help your body cope with stress. It is their job to enable your body to deal with all types of stressors, which may include injury, disease, workplace and relationship issues, environmental stress (pollution, etc.), and even food allergens. Your resilience, energy, and endurance depend on their effectiveness. The hormones secreted by your adrenal glands influence all of the body’s major physiological processes, such as:

• Utilizationofcarbohydratesandfats• Conversionoffatsandproteinsintoenergy• Regulationofbloodsugar• Gastrointestinalfunction• Immunesystemfunction• Reactivitytoallergens• Sexhormonefunction• Muscularstrengthandstamina• Exerciseendurance• Weightgainorweightloss• Neurotransmittersynthesis• Inflammatoryresponse

Thus, keeping the adrenal glands healthy and responsive to life’s demands is crucial for maintaining good health.

NUTRITIONAL SUPPORT

ADRENALS

2 Adrenal Recovery

LIFESTYLE RECOMMENDATIONS FOR SUPPORTING ADRENAL HEALTH1. Managestress:Avoidextraobligations,taketime-outs,relaxthroughout

the day, and do not work long hours without taking breaks.2. Learntoorganizeyourlifearoundself-careandhealth.3. Do not skip meals!4. Get7-9hourspernightofqualitysleep.Ifyouarewakingupbetween

2amand3am,tryaprotein-basedsnackpriortobedtime.Ifyouhavea hard time falling asleep, ask your healthcare professional for some natural sleep enhancers and for nutritional therapy that will calm down any overproduction of the adrenal stress hormones at night. A lack of good sleep can prolong the healing process.

5. Loweryourexposuretotoxins.Ifnecessary,putanairpurifier inyourhome and at work.

6. Avoid smoking and alcohol consumption.7. Exerciselightly,suchaswalking,yoga,orstretching.8. Chewfoodwellforbetterdigestion.

EATING TIPS FOR SUPPORTING ADRENAL HEALTH1. Eat5-9servingsoffresh,organicfruitsandvegetablesperday.Eata

rainbow of colors to get a daily dose of vitamins, minerals, bioflavonoids, andantioxidants.

2. Eat organicpoultry, grass-fedbeef, andOmega-3eggs. Yourgoal isto eat foods that do not contain hormones, antibiotics, and pesticide residues.

3. Eatproteinateverymeal,alongwithfatandlow-glycemiccarbohydrates.This will provide you with more stable energy. Low-glycemic carbohydrates have the lowest sugar content and are found in yams, whole grains, vegetables, and most fruits.

4. Eat4-6smallmealsperdayforeffectivebloodsugarregulation.5. EatfoodshighinOmega-3fattyacids,suchasflaxoilandwalnuts.6. Consumegoodfats,suchasbutter,oliveoil,olives,sesameoil,walnut

oil, raw nuts and seeds, chia seeds, avocados, black currants, borage, and evening primrose oil. Don’t eat fried foods or hydrogenated oils! Usecold-pressedoils.

7. Eatwholegrains,suchasbrownrice,millet,quinoa,wholewheat,spelt,kamut, amaranth, and oats.

8. Eatsolublefiberintheformofbeansandlegumes.9. Eliminatefromyourdietall refinedflourproducts(breads,pasta,etc.),

sugar, caffeine, alcohol, and soda.10.Consume2-3servingsoffisheachweek.11. Avoid fast food and junk food.

3 Adrenal Recovery

SNACKS (GLUTEN, DAIRY, SOY, AND EGG FREE)• Garlichummuswithcut-upvegetables(carrots,celery,zucchini,andcucumbers)• Red pepper hummus with rice crackers• Tunasaladwithricecrackersandcut-upvegetables• Almond butter on apple slices• Goatcheeseoncelerysticks• Trailmix:Combinerawalmonds,cashews,pecans,walnuts,macadamianuts,pistachios,driedcranberries,raisins,shreddedcoconut,pumpkinseeds,andsunflowerseeds.

• Peanut butter on celery sticks• Vegetabledip: Mixpuréedbroccoli,parsley,andspinachwithgoatcheese. Spreadonroastedorbaked

corn chips.• Guacamole:Combineavocadoandsalsa.Spreadonbakedcornchips,ricecrackers,orcut-upvegetables.• Lettucewraps:Wrapchickensaladinaleafofbutterlettuce.• Nuttycookies:Mixnutswithcinnamon,ghee(clarifiedbutter),andhoney.Spreadonwaxpaperandbake

at 350°Ffor12-15minutes.Removefrombakingsheetassoonastheycomeoutoftheovenandputontoaserving tray to cool.

• Goatcheese,cut-upvegetables,andricecrackers• Goatyogurt(plain,6oz.)withfreshblueberries• FreshfruitsmoothiewithClearVite®-SF(K24).Add1tablespoonofSuperEFAComplex™(K08)(flaxoil)andalmonds.Blend.Ifyouneedmoresweetness,add1teaspoonofxylitol.

• Pintobeandipwithcut-upvegetablesandricecrackers

MEAL PLANBreakfast2 poached eggsCucumberandtomatosaladOliveoilandbalsamicvinaigrette

Snack ¼cuptrailmix(rawalmonds,rawpecans,driedcranberries, unsalted raw sunflower seeds, and raw pumpkin seeds)

LunchTuna saladLarge green salad (red leaf, green leaf, and romaine lettuce)Onesliceofwhole-grainspeltbread(if not sensitive to gluten grains)

Snack1 medium appleHummus dip

DinnerTurkey chili (black beans) Oven-roastedasparagusBaby Asian green saladOliveoilandbalsamicvinaigrette

Breakfast¼cupgluten-freeoatmeal¼ cup almonds¼ cup raspberries 4oz.organicnutorricemilk

SnackPeach1 slice of goat cheese

Lunch3oz.turkeybreastGreenlettuceleavesCabbageslaw2 slices of tomato⅛ cup brown ricePlace slices of turkey breast on a green lettuce leaf. Add a spoonful of cabbage slaw, tomato slices, and a scoop of rice. Fold lettuce. Continue until all turkey is used.

SnackA handful of walnuts

DinnerChickenandvegetablestir-frySpinachsalad Oliveoildressing