Do you often feel tired for no reason?

Crave salty foods?

Need coffee to get through the day?

Have trouble sleeping?

Get dizzy when you stand up?

If you answered yes to these questions, you may be suffering from adrenal fatigue.

What is Adrenal Fatigue?

On our last blog post, we discussed Adrenal Fatigue in detail, you can read more on that here. However, here is a quick refresher on what adrenal fatigue is.

Adrenal fatigue is a diagnosis in the world of alternative medicine. It is a condition that occurs when the adrenal glands stop functionally optimally. The adrenal glands produce our “stress” hormones – those ‘flight-or-fight’ hormones we rely on in highly stressful situations. We aren’t supposed to rely on these stress hormones on a daily basis, and when we do so, our adrenal glands get overworked and start to deteriorate.  Read about the symptoms at our last post here.

Downing a few cups of coffee, taking an afternoon nap or consuming sugar won’t help you (and in some situations will make it worse!). You need whole, unprocessed nourishing foods paired with relaxation and stress reducing techniques and activities to overcome adrenal fatigue.

How to Recover from Adrenal Fatigue

adrenal-fatigue-part-2_300A proper, nutritional diet is key to helping your adrenal recover. Follow these diet tips:

  • Avoid processed, junk food. Eat whole foods that don’t contain refined sugar and vegetable oils.
  • Eat all your meals at the right times – and remember breakfast is the most important meal of the day! A healthy, well-balanced breakfast is so important for giving you energy to last until lunch.
  • Consume more salt. It may sound odd, but adrenal fatigue reduces aldosterone, the salt-monitoring hormone, and therefore salt levels in the body are reduced. This is why you may experience dizziness when standing up, because salt is essential for healthy blood pressure. It may also be why you crave those chips or other salty foods.
  • Eat healthy fats (lots of them). Healthy fats can be found in foods such as coconut oil, egg yolks, meats, and ­avocados.
  • No caffeine or alcohol. I know you don’t need yet another reason to quit coffee or alcohol, but I’m giving you another. Caffeine will only worsen your adrenal fatigue.
  • Taking additional supplements such as Ashwagandha may help. Ashwagandha is an adaptogenic herb that is believed to help the body adapt to stress, adrenal fatigue and regulate body processes. Over the years it has been used for arthritis, colds, as an aphrodisiac and more.

To help you keep your adrenal in check and your diet nutritious, we’ve rounded up three delicious, adrenal-nourishing recipes for you to try.

Adrenal-Nourishing Recipes

The following recipe include ingredients good for your adrenal – such as protein, fats, sodium, and fresh, non-processed foods.

Rosemary Salmon with Orange Zest from Lindsay of Cotter Crunch Blog

adrenal fatigue recipes

Ingredients

  • 1 garlic clove
  • 1 or 2 small rosemary sprigs chopped or 1 tablespoon dried rosemary
  • 1 or 2 6 oz. salmon filets
  • dash of sea salt and pepper
  • 1 tbsp orange peel or grated orange zest
  • Balsamic glaze *optional
  • Coconut oil (for cooking)

Directions

  1. Preheat oven to 425°. Next chop garlic and rosemary and mix together with orange zest.
  2. Place salmon in foil or oiled baking dish. Drizzle each filet with olive oil and sprinkle with the rest of your herbs/seasoning. Including the salt and pepper. You can also drizzle a little balsamic glaze over each filet if you’d like.
  3. Place baking dish in oven for about 10-12 minutes or until the salmon flesh is flaky.You can also grill this in foil for about 10 minutes. Both work!

This recipe is from Cotter Crunch, click here to view the recipe.

Green Adrenal Tonic Smoothie from Alison of Om Nom Ally Blog

adrenal fatigue recipes

Ingredients

  • ¾ cup of water (or coconut water/kombucha)
  • 1 cup loosely packed kale leaves (with stems removed)
  • 1 green apple (cored)
  • 1 orange (peeled) OR juice of one orange
  • 2 cm piece of ginger
  • optional: 1 tsp maca powder*
  • optional: 1 tsp spirulina powder*
  • optional: 1 tsp protein powder of choice*

*You can find these optional ingredients at your local health food store or even online.

Directions

  1. Place all ingredients in your high powered blender and blend until smooth. Serve immediately.

This recipe is from Om Nom Ally blog.

Quinoa Tabouleh adapted from here.

adrenal fatigue recipes

 Ingredients

  • I cup of dry quinoa (will make 3 cups when cooked)
  • ½ cup finely chopped parsley
  • ¼ cup chopped coriander
  • ¼ cup chopped mint leaves
  • 2 medium tomatoes, diced
  • ½ cup medium red onion
  • 2 cloves garlic
  • 2 tablespoons lemon juice
  • ¼ cup of olive oil
  • Salt and pepper to taste
  • Optional: 1-2 avocados

Directions

  1. Rinse quinoa with water before cooking, then combine with 2 cups of water and ½ teaspoon salt in a medium saucepan. Bring water and quinoa to a boil, then turn down the heat to medium-low, cover for 15-20 minutes or until the quinoa is fluffy and chewy.
  2. While the quinoa is cooking, chop up the onion and let it soak in a bowl of cold water – this will soften it and make it better to eat raw.
  3. Once the quinoa is finished cooking, put it into a large bowl and allow it to cool down.
  4. Drain the red onions. Add the onions, tomatoes, parsley, mint and garlic into the quinoa.
  5. In a separate bowl, whisk together the olive oil, lemon juice and ½ teaspoon of salt.
  6. Pour the mixture over the salad and stir everything together.
  7. Serve this salad at room temperature or cold. It makes 8 cups, perfect for lunches all week (plus it tastes better the next day anyway)! Add the avocado on top for added healthy fats.

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