The Adrenal Reset Diet

Proven 7 Day Program to Restore Energy

and Cure Adrenal Fatigue
Table of Contents

Introduction
Chapter 1: What is Adrenal Fatigue?
Chapter 2 What Causes Adrenal Fatigue?
Chapter 3: Testing for Adrenal Fatigue
Chapter 4: Adrenal Fatigue Treatment
Chapter 5: Adrenal Fatigue Food Plan
Chapter 6: Recipes for Combating Adrenal Fatigue
Breakfast
Blueberry Muffins
Breakfast Rice Bowl
Breakfast Soup
Breakfast Chili
Fruit Porridge
Lunches
Broccoli Salad
Veggie Plate
Breadless Sandwich
Mushroom Muffins
Raspberry and Spinach Salad
Dinners
Beef stir fry
Cabbage Roll Casserole
Meatloaf
Chicken Lettuce Wraps
Butternut Squash and Kale Curry
Snacks
Coconut Honey Bites
Gelatin Treats
Veggies and Hummus
Mashed Cauliflower
Juices/Smoothies
 Kale Smoothie
Avocado Smoothie
Sweet and Sour Drink
Strawberry Banana Smoothie
Pineapple Juice
Before You Go, I have a special FREE Gift Just For You!
Introduction
Have you ever wondered how much more productive you could be if your
energy levels increased and you didn't wake up exhausted even after a great
night's sleep?
Do you find yourself questioning why you are always on edge and have
difficulty concentrating and focusing throughout the day?
Do you wish that you could put an end to anxiety and panic attacks, and that
you could start to enjoy life more rather than be in a constant state of dread?
Have you fantasized about a life where your current list of symptoms and
problems have disappeared forever without an invasive procedure or side
effects from treatment?
If you suffer from adrenal fatigue syndrome, a condition that leaves you
exhausted and unable to function at the capacity you once did with ease, then
this book can show you how to treat and cure yourself with simple lifestyle
alterations and a better diet.
The Adrenal Fatigue Diet will explain how the adrenal glands work in your
body and what you have been doing that has sent them into a state of despair.
You will learn about the symptoms of adrenal fatigue and how to conduct
some home tests to help diagnose this syndrome. The book will discuss how
to establish better sleeping schedules, how and why you need to avoid excess
stress and how to supplement your body with vitamins and herbal treatments.
It will also go into extensive detail about proper nutrition that your body
needs to reset the adrenal glands and will provide sample recipes that will not
only give you ideas, but help to guide you in creating your own recipes and
menus.
So if you are sick and tired of being sick and tired, begin the healing process
by reading The Adrenal Fatigue Diet. You will be astonished at how easily
you can incorporate this diet and changes to your lifestyle and how quickly
you will start to feel better.
© Copyright 2014 by Empowered Life Network All rights reserved.

In no way is it legal to reproduce, duplicate, or transmit any part of this document in either
electronic means or in printed format. Recording of this publication is strictly prohibited
and any storage of this document is not allowed unless with written permission from the
publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability,
in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or
directions contained within is the solitary and utter responsibility of the recipient reader.
Under no circumstances will any legal responsibility or blame be held against the publisher
for any reparation, damages, or monetary loss due to the information herein, either directly
or indirectly.
Respective authors own all copyrights not held by the publisher.
The information herein is offered for informational purposes solely, and is universal as so.
The presentation of the information is without contract or any type of guarantee assurance.
The trademarks that are used are without any consent, and the publication of the trademark
is without permission or backing by the trademark owner. All trademarks and brands
within this book are for clarifying purposes only and are the owned by the owners
themselves, not affiliated with this document.
Disclaimer

*Statements made in this book regarding the herbal and natural products have not been
evaluated by the food and drug administration as the FDA does not evaluate or test herbs.
This information has not been evaluated by the US Food and Drug Administration, nor has
it gone through the rigorous double-blind studies required before a particular product can
be deemed truly beneficial or potentially dangerous and prescribed in the treatment of any
condition or disease.
The information presented on this site is the opinions of the author and is not meant to
substitute for medical advice or diagnosis provided by your physician or other medical
professional. Do not use this information to diagnose, treat or cure any illness or health
condition. If you have, or suspect that you have a medical problem, contact your physician
or health care provider.
The products mentioned in this ebook are not intended to treat, cure or prevent any illness
or disease. If you have or suspect that you have a medical problem, consult with your
physician for diagnosis or treatment. Use herbs as per instructions and always watch for
any allergic reactions. You should always carefully read all product packaging and labels.
Always consult your physician or health care provider before using any herbal products,
especially if you have a medical problem.
The author and/or any of their proprietors assume no liability for any injury, illness or
adverse affects caused by the misuse and/or use of the information or products presented in
this book.
Chapter 1: What is Adrenal Fatigue?

Adrenal fatigue is a medical condition where the adrenal glands are unable to
produce the required amount of hormones to keep the human body operating
efficiently and correctly. Humans depend on several different glands located
throughout the body that release hormones and chemicals in order to control
many involuntary tasks that sustain life, such as heart and lung function.
When an individual suffers from adrenal fatigue, the adrenal glands are
unable to operate at the required levels to provide the hormones needed to
control blood sugar levels and provide enough energy for someone to remain
productive through the day. This can lead to chronic exhaustion and several
other ailments that affect quality of life and production.
Adrenal glands are a type of endocrine gland, or a gland that secretes
different kinds of hormones directly into the blood stream, where they can be
absorbed into the body and used accordingly. They are responsible for
allowing homeostasis, or the act of regulation, in the body by affecting the
function of the heart, kidneys, gastrointestinal tract, bones and the immune
system. If the adrenal glands were to ever stop functioning in a human for
any reason, medication would be needed daily to sustain life. They are not a
dispensable part of the body and are incredibly crucial to everyday functions.
There are two separate glands, with one located directly above each kidney.
Each gland has two main parts with different functions. Together, they
produce over 50 different types of hormones for the body. The medulla is the
center of the gland and releases the commonly known hormone adrenaline.
This plays a very crucial role in the condition of adrenal fatigue. The outer
layer of the gland, known as the cortex, secretes several hormones, including
cortisol, which is another hormone that directly affects adrenal fatigue. It also
releases aldosterone, which helps to control blood pressure, and androgens
and estrogen, hormones that affect the functions of the reproductive organs.
All of the mentioned hormones and other secretions work in tandem to
metabolize fat, protein and carbohydrates in the body, handle daily stress and
regulate blood sugars.
The two main hormones that are directly related to adrenal fatigue that were
previously mentioned are cortisol and adrenaline. Cortisol is a hormone that
controls the liver's glucose, or sugar, production. It also is responsible for the
breakdown of proteins in the muscle, which is essential for continuous
energy. The levels of cortisol present in the body are highest in the morning
hours after awaking and tend to drop naturally through out the day. This is
important in understanding what causes adrenal fatigue.
Adrenaline is what the body releases in response to stress and enables the
body to respond accordingly. It is responsible for the fight or flight response,
in which the body is either given the strength and endurance to fight for
survival or the energy needed to escape a dangerous situation.
Your adrenal glands affect daily life in ways that you may not even realize.
Have you even wondered that when you are fighting an illness, you tend to
feel worse in the evening hours? This isn't a strange coincidence. It can be
traced to your levels of cortisol. During the evening hours, cortisol
production naturally drops. Since it regulates your immune system, your
body kicks into overdrive fighting off the illness causing bacteria and viruses,
leading to the exhausted and unpleasant feeling that sickness brings.
When something startles you and your body takes on a heightened sense of
awareness, this is caused by adrenaline. It makes your heart race, deepens
your breathing rate and pumps blood faster to your muscles and brain in an
effort to prepare yourself for what may come.
When you suffer from adrenal fatigue, it means that your adrenal glands have
been pushed to the limit so many times and so often that they cannot return
back to a normal stage of hormone production. While there are several
reasons, it can usually be blamed on stress and our poor diet choices. The
average stress level has increased so much and so quickly that our bodies
have not had the time to adjust.
The food that we put in our body is full of sugar and our body needs extra
cortisol to control our blood sugars. The sudden spurts in cortisol or
adrenaline that happened on occasion to our ancestors allowed plenty of time
for the glands to adjust and regulate. In today's action packed and unhealthy
world, the glands are usually set on overdrive most of the day, preventing
them from adjusting to normal and healthy rates of production and leaving
them set up for failure.
Several other diseases can have their causes traced back to improperly
functioning adrenal glands. If the glands are producing a larger amount of
cortisol, which can occur for several different reasons, weight gain in the
midsection will develop, an unhealthy sleep schedule may incur, blood sugars
will be elevated, blood pressure will rise and the individual will be
susceptible to frequent infections through out the body. If the cortisol release
is lower than normal, the individual may experience fatigue, cravings for
foods containing excess sugar or salt, low blood sugar levels, lower blood
pressure, skin rashes, existing allergy intensity or the development of new
allergies, depression and anxiety.
Since normal adrenal function and levels of hormones range from person to
person, it can be difficult to decipher between normal and abnormal hormone
secretions. In sever cases, individuals with adrenal glands that are seriously
lacking in secretions can be tested for Addison's disease.
If a person is showing signs of increased cortisol release, they can be tested
for Cushing's Syndrome. Unfortunately, adrenal fatigue is not a recognized
illness by today's professional medical standards and therefore there is no set
diagnosis process. However, if you believe that you suffer from this ailment,
there are guidelines with supporting medical research that will allow you to
not only treat the symptoms, but possibly rid your body of them entirely.
Chapter 2 What Causes Adrenal Fatigue?

Adrenal Fatigue can be caused by several different things. Less common, but
still plausible causes are long term exposure to toxic chemicals or air
pollution, a major surgery that interrupts the body's normal functioning
cycles, a destructive drug habit or chronic malnutrition. The two main
reasons for the onset of adrenal fatigue are a previous infection that leaves
the body in a state of needed repair, such as pneumonia, bronchitis, the flu or
the most common cause, an overload of stress on the body.
Stress comes in many forms and is thought to be unavoidable in today's
hectic lifestyle. Stress can come in positive forms, such as an upcoming
event, working excitedly towards a promotion, or even the joy of a long-
awaited pregnancy. While these events are exciting and desirable, they still
create an increase of stress on the body.
There are negative occurrences of stress as well, such as a struggle with
finances, an unpleasant work situation or a family crisis. It is always
recommended to try and limit the stress in your life, but if this is not possible
and the stress is frequent and chronic, it will begin to have a negative effect
on the body, including the incredibly important adrenal glands. Symptoms of
stress include headaches, sweating, stomach discomfort and fatigue.
Once the adrenal glands begin to malfunction, adrenal fatigue is already in
the process of developing and will not take long to reach chronic conditions.
While most people will experience fatigue and other symptoms related to
this malfunction on one or two occasions over their lifetime, some people
will experience adrenal fatigue for long enough periods of time that they will
forget how they felt before the symptoms set in.
The most common symptoms of Adrenal Fatigue include:
Poor Sleep Habits
You may find yourself unable to fall asleep at a proper time at night and may
have an increase of energy that keeps you up until the early hours of the
morning. Your best hours of sleep are in the late morning and once you do
awaken, you will find it difficult to reach full alertness and by early
afternoon your body will be asking for a nap. Even after being tired all day,
you will still have difficulty sleeping at night and the cycle repeats.
Increase in Belly Fat
If you find yourself packing on extra inches and pounds around your
midsection, Adrenal Fatigue may be to blame. Even with diet and exercise,
this weight will not disappear unless you correct the functions of the adrenal
glands.
Sensitivity to Light
Even on cloudy and overcast days, you find yourself reaching for sunglasses.
It takes a long period of time to adjust when going from a dark room to a
bright area.
Dizziness
This occurs when standing up quickly from a horizontal or reclined position.
It passes quickly but is still intense enough to stop you from continuing
moving for a few moments.
Lethargy
It takes you twice as long to do certain activities because your body feels
weak and lacks drive. If you do muster up the energy to tackle these projects,
you move slow and are unmotivated.
Easily Startled
Every noise seems to make you jump, like the doorbell ringing or a car
honking during your morning commute. You can feel your heart race and
your breathing increase. It takes several minutes for your body to calm down.
Allergies
Allergies that haven't been an issue for years suddenly come back with a
vengeance. Existing allergies deepen in sensitivity and you may develop
completely new allergies.
Cravings
You can't seem to function without several cups of coffee throughout the
day. You can't even begin the day without an immediate cup. You crave
snacks that are sugary or salty. The cravings are strong and irresistible.
Sickness
You get sick often and when you do, it is hard to end the symptoms, even
with medication. If you do begin to feel better, the sickness seems to come
back worse than before. You seem to be sick more than most people.
Fogginess
You have trouble forming clear thoughts and your brain constantly feels like
it is in a fog. You have difficulty concentrating and are forgetful.
Mood
Your moods throughout the day fluctuate more than usual. You find yourself
irritable when you shouldn't be and have a short fuse.
Mild Depression
While you can still function, you think more negatively and feel
overwhelmed by tasks that used to not phase you. You feel anxious most of
the day.
Excessive Tiredness
No matter how many hours you sleep a night or how many quick naps you
can sneak in throughout the day, you are still exhausted all the time.
Several of these symptoms can be related to other medical conditions so you
should still be examined by a medical professional to rule out anything else.
But as previously mentioned, most do not recognize adrenal fatigue as a real
diagnosis. If all other possible conditions have been ruled out, consider a
second opinion with a professional who is willing to consider adrenal fatigue
and offer treatment options.
Chapter 3: Testing for Adrenal Fatigue

There are several at home tests that you can conduct yourself to determine if
you may be suffering from adrenal fatigue. None are an absolute diagnosis
but will help guide you in your search for an answer to your symptoms.
These tests will provide the best results if more than one are completed and a
comparison is done between the results. If one test indicates adrenal fatigue
and one does not, seek advice from your medical practitioner. Some of these
tests will have different variances in the results, indicating what level of
adrenal fatigue you may be experiencing. It may be a mild case that can be
quickly resolved, or a chronic condition that will require a commitment to
treatment for a full recovery.
Remember, adrenal fatigue is unfortunately not a recognized syndrome by
today's medical standards, so you will not be able to get a definite diagnoses
from a medical practitioner. There are some doctors that are more open to the
truth of this syndrome and will be more willing to work with you in order to
prove a diagnosis.
Test 1-Eye Strength Test
Stand in a dark room for several minutes, allowing the pupils of your eyes to
adjust. This is recommended to be done in a bathroom or a bedroom with a
mirror. After your eyes have adjusted, the pupil should be fully opened.
Facing a mirror, shine a dim flashlight directly at your eye. Time the seconds
that it takes the pupil to contract, or shrink in size in relation to the light. In a
person with healthy adrenal functions, the iris, or colored part of the eye, will
be strong enough to keep the pupil contracted.
If the iris has been weakened by poorly functioning adrenal glands, you will
notice the pupil start to slowly open again. The faster that this occurs, if it
does occur, the level of adrenal fatigue is increased. For example, if the iris
holds the pupil for at least 30 seconds, the condition is in its infant stage. But
if the pupil only contracts for less than 10 seconds, your adrenal glands are in
need of immediate attention.
Test 2-Blood Pressure Test
Lie down on a couch or bed, completely flat, for at least 5 minutes, allowing
yourself to relax. Using a blood pressure cuff, record your blood pressure
while still relaxing. Stand up and immediately take another blood pressure
reading. A healthy and normal adjustment should indicate an increase of 10-
20 points after standing up. If your blood pressure has dropped at all, you will
most likely feel dizzy and light-headed.
This is a strong indication of poorly functioning adrenal glands. Remember
though that unusual blood pressure readings can be indicative of several
conditions. You can judge the level of adrenal fatigue that you are
experiencing by the number of points that your blood pressure drops. The
lower your blood pressure, the worse the adrenal glands are functioning.
Test 3-Stomach Test
Examine your stomach for comparison before completing this test. This test
was originated to test for Addison's Disease and therefore a mild case of
adrenal fatigue will most likely not be able to be diagnosed with this test.
Using a dull object, like the handle of a spoon, move it across your stomach
in a straight line with moderate pressure. A normal reaction would result in a
immediate red line appearing. However, in someone suffering from severe
adrenal fatigue, the line will appear white instead and can widen with time.
Test 4-Saliva Test
There are kits that you can either order yourself or ask a medical professional
to supply for you that are made for home testing. In a single day, you will
provide 4 saliva samples at the prescribed times to be compared by a lab. The
results will show how your cortisol levels are changing through out the day
and if they are fluctuating properly. This should be your last test of choice if
the previously mentioned tests are inconclusive since there is a lab fee
associated with this option.
Remember that there is no one single and simple test for adrenal fatigue.
Blood tests are not recommended as a single source of diagnoses and should
only be used to rule out other possible conditions. Your best indication of the
presence of adrenal fatigue is your own intuition. If you are suffering from
the symptoms and are unable to have any other condition diagnosed, consider
starting treatment as soon as possible and record your results for your
practitioner to evaluate and discuss with you in depth.
Chapter 4: Adrenal Fatigue Treatment

Treatment will consist of several lifestyle alterations and provide the body
with nutrients and support that have been lacking. Recovery can vary from
person to person when treating adrenal fatigue, but commitment will be
crucial to the success of treatment. Keep a daily diary to track your treatments
and results so that you can go back and decipher between positive and
negative results.

Daily Practices
Get Enough Sleep
This can't be stressed enough. Most people need 8 hours of sleep a night,
every night. The hours of sleep aren't the only important factor in a healthy
sleep pattern. The sleep schedule itself is important as well. Most
professionals will advise that the body should be resting by 10:00PM every
night. This is because the body will begin repairing itself in the hours after
this time slot. If you are awake during this repair window, the body cannot
prepare itself effectively for the next day. Part of a healthy sleep pattern is
also allowing enough time to wind down every evening. This means taking
time to disconnect from television, phones and e-mails, and letting your body
start the shut down process. The opposite is recommended as well. Give your
body enough time in the morning to prepare for the day.
Avoid Stress
This is absolutely easier said than done, but since stress is the most common
cause of adrenal fatigue, it should not be overlooked. Take time in the
morning to prepare for the day and spend some time before bed reflecting on
the day's events and evaluating them. Stay organized and use your time
wisely to avoid stressful situations. Cut out anything toxic in your life, be it
cigarettes, poor relationships or self-destructive habits. Keep a positive focus
and outlook to lessen the negative affects of daily stress.
Cut Caffeine
Caffeinated drinks force the adrenal glands to work overtime. By avoiding
coffee, caffeinated sodas and energy drinks, you will be promoting healthy
adrenal gland functions.
Drink Enough Water
Drink at least eight glasses of eight ounces each of water per day. The body,
including the adrenal glands, will operate much better if you are completely
hydrated.
Exercise Right
When you exercise, it should leave you feeling refreshed and invigorated, not
sore and exhausted. Use this as a gauge for your exercise routine. Exercising
in the morning hours will be easiest on your adrenal glands. If you don't
currently have an exercise routine, there are numerous health reasons, besides
keeping the adrenal glands functioning, supporting starting one as soon as
possible.

Vitamins and Minerals

Vitamin C
Vitamin C is important for proper adrenal function. When the body is under
stress, the vital vitamin is extracted quicker and in large amounts compared to
a person with less tension. Vitamin C can be supplemented but is is always
more beneficial if consumed naturally. It can be found in abundance in
oranges, grapefruits, strawberries and pineapple. You should consume at least
100 mg a day.
Pantothenic Acid
This is another crucial factor in a healthy lifestyle that will promote efficient
adrenal gland function. Pantothenic acid can be found in avocados and sweet
potatoes and is needed to process carbohydrates as energy. If your body lacks
this element, the adrenal glands can shrink and be less productive.
Chromium
Chromium is a mineral that is naturally found in the human body but is also
excreted from the body at increasing speeds and larger amounts when excess
stress is present. Chromium can be absorbed by consuming garlic, bananas
and broccoli. Chromium is used by the body to regulate blood sugar.
Probiotics
Probiotics aid the body's digestive system. By consuming probiotics, the
body will be able to absorb valuable nutrients and vitamins more efficiently
and use them accordingly, which can aid in treating adrenal fatigue. They are
also linked to lowering stress levels.
Magnesium
Magnesium deficiency is linked to an increase in anxiety and panic attacks.
By either consuming more magnesium in our diet or taking a supplement,
you can help regulate your body's response to stress.
Adrenal Glandular Capsules
These supplements are often thought of as a miracle cure for people who are
just starting their journey to treat adrenal fatigue. However, they are not
recommended by most health professionals and receive poor reviews on
occasion because they are not a cure. They mask the symptoms, and while
they can improve adrenal gland function, it will be only short term and will
not provide lasting results. Use these as a boost while treating your syndrome
with better medically supported techniques.

Herbal Supplements
Licorice Root
This herb has been used for a long time to treat low energy levels and to
improve hormone production. It should be used with caution though as it can
raise blood pressure. In a person suffering from adrenal fatigue, this is not
usually an issue since they suffer from low blood pressure.
Ginko Biloba
This herb has many benefits but its claim to fame is the way it improves
memory and brain function by increasing blood flow to the brain. This can
help combat any fogginess caused by adrenal fatigue.
Ashwagandha
This herb will help you establish a better sleep pattern by combating
insomnia. It is also shown to help lessen anxiety.
Korean Ginseng
There are several different kinds of ginseng available, but this specific type of
ginseng is geared towards helping improve a person's ability to concentrate
and focus.
Eleuthero
This is another type of ginseng, but with different healing properties. It will
help lessen the effects of stress on the body and will help to rid you of
insomnia.
Rhodiola
This herb is known by many as nature's energy booster. It will help the brain
function more efficiently and give the body a boost of energy. It also helps
the body respond to stress in a more desirable manner by aiding in the release
of brain chemicals.
Rehmannia
A common herb used in Chinese medicine, this herb is used to treat hormonal
balances, which is what adrenal fatigue is.
Astragalus
This herb is prescribed specifically for fatigue syndromes and also
strengthens the immune system, taking pressure off of the adrenal glands.
While all of these supplements and tips may help to improve some symptoms
of adrenal fatigue, the condition will not be cured with any of these. The cure
lies within what your body is consuming on a daily basis. The recommended
diet to a person with adrenal fatigue will most likely be very opposite to what
you are partaking in now.
We will spend a lot of time discussing what you can eat, what you can't eat,
how much you should be eating and going over suggestions for meals and
snacks in the next chapter.
Chapter 5: Adrenal Fatigue Food Plan

You are what you eat. This often overused phrase could not be more true
though when it comes to suffering from adrenal fatigue. Without proper
nutrition, no single part of the body can perform as designed. Today's
convenience style of food has left the body starving for real nutrition, not
preservatives and chemical fillers.
Food can be broken down into three main categories. Proteins supply the
body with amino acids and are responsible for aiding in the functions of the
body's tissues and organs. Fats are necessary for the body to operate but need
to be consumed in healthy and moderate proportions. Carbohydrates are the
important group when it comes to adrenal function.
Carbohydrates can be classified into two categories. Sugar based
carbohydrates include fructose and glucose. Starchy carbohydrates consist of
vegetables, rice and bread. When carbohydrates of any type are consumed,
the body turns them into glucose. The bloodstream instantly absorbs this
product and the pancreas is responsible for releasing insulin to convert the
sugar in your bloodstream to energy for your muscles.
Since cortisol plays such a large role in keeping the blood sugar levels stable,
the body will need to release more cortisol to keep up with a diet heavy in
sugary foods. So if you eat a cupcake late at night, this will throw off your
cortisol production for the day, causing adrenal fatigue symptoms. If this is a
constant routine, you will develop adrenal fatigue syndrome.
Carbohydrate cycling is a term that is very popular when treating adrenal
fatigue. By monitoring the amount of carbohydrates entering the body at
different times of the day, you will gain instant control on the amount of
glucose and insulin in the body. In return, this will help you control the
cortisol levels in your body, resulting in the adrenal glands being able to
secrete an achievable amount of hormones within a normal time frame,
instead of having to be constantly in overdrive or not being able to meet the
body's requirements.
The basic recipe for success when eating to cure adrenal fatigue is as follows.
Three meals a day should be consumed, consisting of 1 serving of protein, 1
serving of a healthy fat and the time sensitive amount of servings of
carbohydrates. Breakfast should have 1 serving; lunch should consist of 2
servings and dinner should have 3 servings.
This consistent increase of carbohydrates will keep the levels of cortisol and
insulin in the body at the desired amounts. Breakfast should be eaten within
one hour of waking up. Lunch should be eaten at about noon and dinner
should be scheduled around 6 in the evening. Snacks are permitted, since you
should avoid waiting to eat until you are extremely hungry to avoid
overeating. These snacks should be chosen by staying within the adrenal
fatigue diet guidelines.

Fructose and certain proteins should be avoided at all costs. You may notice
that some of these ingredients are included in the recipes in this book. It is
only when it is absolutely necessary to allow a recipe to cook correctly and is
done in extreme moderation. Keep this mentality when coming up with your
own recipes and adrenal fatigue diet. This includes:
-brown sugar
-cane sugar
-fruit juice from concentrate
-granulated sugar
-high fructose corn syrup
-maple syrup
-molasses
-biscuits
-waffles
-pancakes
-butter
-milk
-sour cream
-yogurt
-ice cream
-pasta
-pizza crust
-bread
This is a small list but you can see the common trends. Avoid over sugared
and processed foods, bulky grain based foods and dairy. The immediate
reaction to this list is that it would be incredibly difficult to abide by.
Meal suggestions will be provided but keep in mind that it is perfectly
acceptable to allow yourself a day of indulgence here and there. If you are
attempting to lose weight during the treatment, try to limit your freedom day
to 1 time every 2 weeks. If you are maintaining a healthy weight, it is okay to
give yourself 1 day a week to indulge.
We can see where, as a society, we have been eating incorrectly our whole
lives. A typical breakfast can consist of eggs, pancakes, cereals, juice and
milk, if it is even eaten at all. This immediately sets the body and adrenal
glands up for failure. The glands will need to go into cortisol producing
overload to adjust to the levels of sugars put into the body. Since cortisol
levels are highest in the morning, breakfast is a required meal. This will help
set up the metabolism and energy levels for the rest of the day.
Here is a list of foods that you should focus on and try to incorporate into
your daily meals. These carbohydrates are great for the body because they
come from vegetables, fruits and beans. Embrace consuming these foods to
avoid tempting carbohydrates that are full of unhealthy sugar.
-acorn squash
-barley
-beets
-black beans
-blackberries
-blueberries
-corn
-great northern beans
-kidney beans
-navy beans
-peas
-potatoes
-strawberries
-sweet potatoes
If you are on a weight loss plan as well, avoid bananas, plums, kiwi,
pineapple and watermelon until your ideal weight has been reached.
Snacking is permitted as often as you feel necessary. Ideally, when you are
feeding your body the appropriate food in the correct amounts, snacking will
be limited. However, there is a long list of foods that can be eaten as snacks
without limit.
-asparagus
-broccoli
-cabbage
-carrots
-cauliflower
-celery
-cucumbers
-garlic
-green beans
-kale
-lettuce (all forms)
-mushrooms
-onions
-peppers (all forms)
-tomatoes
A great option when trying to consume more healthy carbohydrates is to
embrace juicing. It allows you to have a tasty treat while still getting the
nutrition from several vegetables. Certain juices can be used in place of a
meal but be sure that you are still getting the recommended servings of
protein, fat and carbohydrates from each glass. This can be done by using
protein powders or other supplements.
Chapter 6: Recipes for Combating Adrenal Fatigue

Now that you have an understanding of how the adrenal glands operate, what
adrenal fatigue is and how to treat it with a new approach to your daily diet,
here are some great suggestions and recipes to try. Feel free to substitute for
foods that you may not like, as long as it is an approved food.
All of these recipes can be adjusted for a vegetarian diet. Always experiment
and try to come up with your own recipes that follow the adrenal fatigue diet
guidelines. Included in the following lists are recipes for all three meals of the
day and ideas for snacks and delicious juices.

Breakfasts
Blueberry Muffins

Ingredients:
2 cups oat flour
2 teaspoons baking powder
1 teaspoon salt
2 eggs
1 lemon (grated rind and juice)
2 teaspoons vanilla
½ cup natural honey
¾ cup rice milk
½ teaspoon ground mace
2 cups washed and dried blueberries
Directions:
Preheat oven to 350 degrees Fahrenheit. Line a muffin tray with nonstick
liners. Mix flour, baking soda, salt, lemon rind and ground mace, eliminating
all lumps. Make a well in the mixture and add eggs. Slightly beat and then
add lemon juice, vanilla and honey into the eggs, avoiding powder
ingredients as much as possible. Slowly add milk, beating lightly with a fork.
Slowly incorporate the wet and dry ingredients then gently stir in the
blueberries. Divide into muffin liners evenly, filling them almost to the top.
Bake for 25-30 minutes.
Breakfast Rice Bowl

Ingredients:
1 cup rice, preferably brown
1 teaspoon honey
½ teaspoon cinnamon
1 apple, sliced

Directions:
Combine all ingredients, warm in the microwave if you prefer.
Breakfast Soup

Ingredients:
4 medium zucchini, sliced
1 pound string beans, ends removed
2 sticks chopped celery
1-2 bunches of parsley, stems removed
1 quart filtered water
sea salt to taste
fresh herbs to taste
fresh whey (for serving)

Directions:
Bring water to a boil with zucchini, string beans and celery. Remove from
heat and add parsley. Put into a blender (allow to cool first slightly) or use an
immersion blender until soup has reached desired consistency. Add a
teaspoon of whey to each cup of soup before serving and season with sea salt
if desired.
Breakfast Chili

Ingredients:
1 pound lean ground turkey
2 teaspoons macadamia oil
1 cup mild salsa
1 tablespoon chili powder
1 can black beans
2 cups lettuce greens
veggies and garnishes as desired (onions, mushrooms, parsley)

Directions:
Brown the ground turkey in the oil. Add salsa, beans, greens and chili
powder. Add any other desired veggies and cook until tender. Garnish as
desired.
Fruit Porridge

Ingredients:
½ cup rolled oats
½ cup nut milk
Dash of cinnamon
¼ teaspoon pure vanilla
1 kiwi
¼ cup strawberries
¼ cup coconut flakes
¼ cup cashews

Directions:
Place the oats, milk and cinnamon into a glass jar and place in the refrigerator
overnight. In the morning, bake cashews and coconut flakes in the oven on
low for 7 minutes. Place cashews, coconut and fruit on top of the oats.
Lunches

Broccoli Salad
Ingredients:
1 tablespoon whole grain mustard
1 tablespoon sherry vinegar
3 tablespoons extra virgin olive oil
1 head broccoli
1 avocado
handful roasted almonds

Directions:
Combine mustard, vinegar and olive oil. Chop broccoli and add to the
dressing. Cut and slice avocado. Add to the dressing. Shake to evenly cover
and top with almonds.
Veggie Plate

Ingredients:
1 tomato, sliced
1 bell pepper, sliced
½ cucumber, sliced
½ cup broccoli
1 cup Greek yogurt
salmon, chicken, turkey, hard boiled eggs or other protein as desired

Directions:
Arrange veggies on a plate with yogurt for dipping. Serve with choice of
protein.
Breadless Sandwich

Ingredients:
1 large lettuce leaf
¼ cup organic hummus
tomato slices
cucumber slices
spinach leaves
½ cup tuna

Directions:
Place all ingredients on a lettuce leaf in the same way that you would
construct a sandwich.
Mushroom Muffins

Ingredients:
4 teaspoons macadamia oil
2 cups sliced button mushrooms
1 red bell pepper, diced
1 small red onion, diced
2 garlic cloves, minced
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
½ teaspoon chili powder
½ teaspoon ground turmeric
1 cup canned green lentils, rinsed
1 cup diced cooked chicken breast
½ cup garbanzo bean flour

Directions:
Preheat the oven to 350 degrees Fahrenheit. Line a muffin tray with nonstick
muffin liners. Saute the mushrooms, red pepper, and onion over low heat in
the macadamia oil. Add the garlic and other seasonings. Stir well and add the
lentils and chicken. Once mixed, add the flour and blend. Gently corporate,
taking care not to over-mix. Evenly distribute to muffin liners and bake for
20 to 25 minutes.
Raspberry and Spinach Salad

Ingredients:
3 tablespoons olive oil
2 tablespoon raspberry vinegar
¼ cup fresh raspberries, pureed
8 cups baby spinach
2 cups fresh raspberries
4 tablespoons crushed walnuts
½ of a red onion, chopped
3 kiwis, peeled and sliced
sea salt and black pepper to taste

Directions:
Combine olive oil, vinegar and pureed raspberries and mix to make the
dressing. In a separate bowl, combine spinach, raspberry, walnuts, kiwis and
onion. Drizzle with the dressing and toss to coat. Serve immediately.
Dinners

Beef Stir Fry

Ingredients:
1 teaspoon toasted sesame oil
1 pound boneless beef steak, sliced thinly
2 pounds bok choy, sliced and separated
2 garlic cloves, minced
2 pinches freshly ground black pepper
1 pinch sea salt

Directions:
Heat the sesame oil and cook the steak over until browned, about 3 minutes.
Add the bok choy stems and garlic and saute about until browned, about a
minute. Add bok choy leaves and cook for at least 5 minutes. Season with
pepper and salt to taste. Serve hot over rice.
Cabbage Roll Casserole

Ingredients:
1 small head green cabbage, chopped
1 pound of lean ground turkey
1 small onion, chopped
minced garlic to taste
½ head of cauliflower, diced
3 cans tomato sauce
2 tablespoons lemon juice
2 tablespoons honey
sea salt and pepper to taste

Directions:
Preheat the oven to 350 degrees Fahrenheit. Prepare a 9x13 inch pan. Brown
the turkey. Add onions and cook until tender. Add cauliflower and simmer
until soft. Add tomato sauce, lemon juice, honey, garlic, salt and pepper.
Continue simmering, stirring occasionally, for about 10 minutes. Place
cabbage in the bottom of pan. Cover with the meat mixture. Spread evenly
and place in the oven for about 30 minutes, or until bubbly.
Meatloaf

Ingredients:
1 pound lean ground turkey
2 eggs
2 cups tomato sauce, divided
5 cloves garlic, minced
1 poblano pepper
1 cup baby spinach, chopped
1 teaspoon rosemary, chopped
1 teaspoon basil, chopped
1 teaspoon oregano, chopped
sea salt and pepper to taste

Directions:
Combine all ingredients (except for 1 cup of tomato sauce) together in a bowl
and place in the refrigerator for about an hour. Preheat oven to 400 degrees
Fahrenheit. Prepare a loaf pan. Shape meat mixture and place in pan. Top
with tomato sauce. Bake for 75 minutes or until browned and cooked
thoroughly.
Chicken Lettuce Wraps

Ingredients:
2 tablespoons coconut oil
1 inch piece of fresh ginger, diced
3 garlic cloves, diced
3 chicken breasts, cut into cubes
½ teaspoon crushed red pepper
1 green pepper, diced
½ cup button mushrooms, diced
4 green onions, sliced
2 tablespoons gluten free tamari
sea salt and pepper to taste
1 head of bibb lettuce, rinsed, separated, and dried

Directions:
Saute ginger and garlic in the coconut oil. Add chicken and crushed red
pepper and cook for 5-7 minutes or until cooked through. Add bell pepper
and mushrooms and cook until tender. Add the scallion with the tamari.
Season to taste and serve in lettuce leaves.
Butternut Squash and Kale Curry

Ingredients:
1 onion, chopped
1 butternut squash, chopped into small cubes
1 bunch kale, chopped
1 can chickpeas
1 can coconut milk
2 tablespoons yellow curry paste
1 ½ cups vegetable stock
2 tablespoons fish sauce
1 tablespoon brown sugar
1 lime
¼ bunch cilantro, chopped

Directions:
Whisk curry paste into half the can of coconut milk in a saucepan. Add onion
and simmer. Add squash, kale and chickpeas along with the rest of the
coconut milk. Add vegetable stock, fish sauce and brown sugar. Keep pan
covered and bring to a boil. Lower heat and let simmer for 10 minutes. Add
kale and continue simmering for a few more minutes. Add juice from half of
the lime. Add more fish sauce, brown sugar or lime juice to taste.
Snacks

Coconut Honey Bites

Ingredients:
1 cup solid coconut oil
2 tablespoons honey

Directions:
Combine and blend in a blender. They must fully incorporate. Place in molds
or in a shallow glass pan and freeze. Cut into squares or remove from mold
when ready to consume.
Gelatin Treats

Ingredients:
1 pound organic strawberries, tops removed
2 cups very hot water
3 tulsi tea bags
4 tablespoons grass fed gelatin
¾ teaspoons liquid stevia

Directions:
Pour the hot water into a bowl and allow the tea bags to soak for 10 minutes.
Blend the strawberries in a blender until smooth. Add the tea, gelatin and
stevia to the strawberries. Whisk to combine and pour into a glass pan.
Refrigerate until gelatin has set. Cut into squares.
Veggies and Hummus

Ingredients:
Vegetables as desired (cucumber, pepper, tomato)
7 ounces canned chickpeas
2 cloves garlic
1 tablespoon Greek yogurt
1 tablespoon sesame oil
2 tablespoons olive oil
3 tablespoons lemon juice
1 pinch sugar
1 teaspoon chili powder
1 teaspoon paprika
2 tablespoons finely chopped parsley
sea salt and pepper to taste

Directions:
Combine all ingredients (except vegetables) in a blender and combine
thoroughly. Dip vegetables in hummus.
Mashed Cauliflower

Ingredients:
¼ head cauliflower, cut into small bites
sea salt and pepper to taste

Directions:
Place cauliflower in a saucepan and cover with water. Boil until tender. Drain
and mash until desired consistency. Season with salt and pepper as desired.
Juices/Smoothies

Kale Smoothie

Ingredients:
3 cups kale
1 tablespoon supergreens powder
1 cup frozen organic blueberries
1 teaspoon maca
1-2 tablespoons MCT oil
1 lemon, skin removed
2-4 drops stevia
1 cup water

Directions:
Blend until completely combined. Best as a breakfast smoothie.
Avocado Smoothie

Ingredients:
2 cups cold water
1 avocado, peeled and pitted
½ cup fresh parsley
1 apple, cored and seeded
1 carrot, cut into chunks
1 lemon, skin peeled off
1 leaf kale leaf
1 piece fresh ginger root

Directions:
Blend until combined.
Sweet and Sour Drink

Ingredients:
2 tablespoons apple cider vinegar
1 tablespoon lime juice concentrated
4 teaspoons stevia

Directions:
Combine all ingredients over ice and stir. Enjoy immediately.
Strawberry Banana Smoothie

Ingredients:
1 banana
1 cup frozen strawberries
1 cup frozen blueberries
1 cup spinach
1 tablespoon coconut oil
2 tablespoons chia seeds
1 cup yogurt
stevia to taste

Directions:
Blend until combined.
Pineapple Juice

Ingredients:
1 cup pineapple
1 cup carrots
1 cup spinach
cardamom and cinnamon to taste

Directions:
Combine ingredients in a blender with a juicer attachment. After juice has
been extracted, top with cardamom and cinnamon as desired.
Conclusion

Adrenal fatigue is a debilitating syndrome that leaves you incapable of

reaching your full potential during the day. You are exhausted, moody and
can't seem to concentrate. You may assume that this is all normal and not
even realize that you are feeding your body foods that will keep this negative
cycle operating continuously.
The good news is that adrenal fatigue is completely curable. With a proper
diet, exercise routine and other lifestyle adjustments, you can reset your
adrenal glands to their normal level of operations and begin to feel the
benefits almost immediately.
Most of these treatments are low cost and are easy to implement into your
daily life, and most pose no risk of side effects or negative results. They are
mostly techniques that are recommended for overall health and will do
nothing but improve your current physical and mental state.
So start your recovery today. Try each recipe, learn how to experiment with
the recommended foods and come up with your own favorite meals.
Experiment with different herbal supplements until you find a combination
that works best with your body. Challenge yourself to not allow stress to
overtake your life and practice self-discipline by establishing a better sleep
schedule.
Once you begin to experience the results of healthy adrenal glands, your
motivation to continue healing will be all the inspiration that you need.

Good Luck,
Sara Givens
Before You Go, I have a special FREE Gift Just For You!

Click Here To Download Your Free Bonus Gift

From me, to you!

Sara
 Other Books by Sara Givens

Below is Sara’s entire book library at the time of

publication, but more are coming out all the time.

Ketogenic Diet Mistakes

101 Delicious Fat Bomb Recipes
Leptin Reset
Ketogenic Slow Cooker Recipes
The Great Cholesterol Hoax
Forbidden Cancer Cures
The Ketogenic Diet
The 14 Day Sugar Detox

Connect with Sara

AMAZON: amazon.com/author/saragivens
TWITTER: https://twitter.com/fasteatlift
WEBSITE: http://saragivens.com
 About Sara Givens

Sara Givens is a nutrition and exercise expert, natural

health care researcher, advocate, and best-selling author of
hundreds of articles and books on the ketogenic diet,
nutrition, natural healing, and weight loss.
She is passionate about showing people how they can
regain amazing health and transform their lives regardless
of age by eating healthy whole foods, fasting, avoiding
grains, lowering sugar consumption, and by doing just 15-
30 mins of meaningful exercise.
Sara lives in Tampa, FL with her husband David, her two
children Kaley and Denae, and beloved pup, Malcolm.