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Old 06-21-2011, 06:53 PM   #3
MaryK
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Default Re: Dr. Wilson's Adrenal Fatigue Book -Highlights

What to Eat

The best thing to do is to combine healthy fat, protein, and starchy carbohydrates at EVERY meal and every snack.

Sugar, sugary foods, fruits and fruit juices make blood sugar rise too high, too fast, and then fall too low, which means you will crash. Fats, proteins, and starchy carbs eaten together provide a steady source of energy over a longer period of time because they are converted into glucose at different rates.

Use SALT, such as sea salt or himalayan salt rich in minerals. People with low blood pressure need the salt. (more in the book about precautions if you are concerned or have high blood pressure).

Foods high in potassium such as fruit (especially bananas and dried figs) make adrenal fatigue worse. The combination of high fructose and potassium is not good. A "healthy" fruit and yogurt breakfast will put a lot of hypoadrenic people on the floor. One sign of hypoadrenia is increased fatigue or shakiness after a high fruit breakfast.

(....more later)....

Just a note: I know many people on here (including myself) have lots of food allergies. Please adjust these suggestions to your specific needs.

Proteins
Good quality protein available from meat, fish, fowl, eggs, dairy and various plant sources is essential to adrenal recovery. (best eaten lightly cooked or raw for easier digestion and better food value, but always fully cook poultry and pork, and make sure the others are free from contamination). If you have problems with digesting proteins you may have low HCL and may need a digestive aid to help digest the proteins. Don't choose less protein and more carb as this will aggravate adrenal fatigue.

Carbohydrates
Starchy carbs are found mostly in grains and certain root vegetables. Good sources of unrefined carbs are brown rice, whole wheat, buckwheat, unpearled barley, whole oats, unhulled millet, quinoa, and amaranth. To cook, simply wash and steam in a covered pot with a little salt and the appropriate amount of water (usually twice as much water as grain). Be careful about eating grains for breakfast. Most with hypoadrenia don't do well with grains first thing in the morning, but an occasional bowl of oatmeal (not instant) seems to be okay.
Combine grains with beans, seeds or nuts to form a complete protein.

Vegetables
You should have 6-8 servings of highly colored veggies each day (bright green, red, orange, yellow, purple). Veggies provide vitamins, minerals, antioxidants, and fiber. Raw, steamed, sauteed, stir-fried, baked, boiled, or grilled,.... Sprouts are a good source of nutrients. Veggies high in sodium (good for recovery) are: Kelp, green olives, dulse, ripe black olives,... hot red peppers, new zealand spinach, swiss chard, beet greens, celery (leaves and root), zucchini

Fruit
Go lightly on fruits, especially in the morning. If you become more tired, thick headed, or have symptoms of low blood sugar or low adrenals, then eliminate fruit in the morning. Buy organic, avoid chemicals. If you must eat fruit, eat modest amounts. Here is a list of fruits to avoid: bananas, raisins, dates, figs, oranges, grapefruit. // Here is a list of preferred fruits: papaya, mango, plums, pears, kiwi, apples, grapes (only a few), cherries.

Fats & Oils
Ideally, fats should not make up more than 20-25% of your total daily calories but it is important that they are the right kind of fats. Some fats contain cholesterol needed by the adrenal glands to make the steroid hormones essential for adrenal activity throughout your body. The type and quality of fats in your diet is critical because they become a major part of your cell walls, nerves, and the membranes of your body. Each type of fat has its uses (saturated, monounsaturated, polyunsaturated). He has a lot to say about heating oils and what type of oils are best for cooking with (coconut is the best for high heat). He also talks about people who are allergic to "rancid" oils. After reading this, I started to think about my oldest one who gets really gassy after eating potato chips (DH buys them), and I also don't do well after eating tortilla chips and other things with oils. So, I asked my chiro to check for oil allergy and sure enough, he came up with a rapeseed allergy (canola oil). So, no more oils for me unless they are raw and unheated. The best balance of fatty acids is a 4:1 ratio of omega 6's to omega 3's. An easy way to get this is to mix 1 Tbsp flax seed oil with 1 Tbsp of sunflower or safflower oil daily. Add it to food just before you eat it, as a salad dressing, mixed in with veggies, sauces or grains, added to smoothies, etc.) You can also add a little soy sauce to the mixture and use it in place of butter. Nuts and seeds are also a good source of essential fatty acids.

Last edited by MaryK; 06-21-2011 at 10:25 PM.
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