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ADRENAL
FATIQUE DIET by Michael Lam, MD, MPH, ABAAM, CNC and Dorine Tan, RD, MPH, ABAAHP |
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| Goals | |
| 1) Eat before 10:00 a.m. | |
| 2) Eat frequent, small meals: 6-8 am (breakfast), 12 noon (lunch), Snacks - 10am, 3pm and Bedtime | |
| 3) Eat 30-40% whole grains, 30-40% Vegetables (50% should be raw), 10-15% Beans, seeds & nuts, 10-20% animal foods, 5-10% fruits | |
| Avoid | |
| Banana, dried figs, raisins, dates, oranges, grapefruit | High in potassium - make adrenal fatigue worse |
| Fruit and juices in the morning | High in potassium and fructose. |
| Refined flour products: pasta, white rice, bread, pastry, baked goods | Drop blood sugar fast, robbed of nutrients |
| Honey, sugar, syrups, soft drinks | Drop blood sugar too fast in one hour |
| Dried fruits, fruit juices | Most detrimental food early in the day - drop blood sugar too fast |
| coffee, tea, black tea, hot chocolate, alcohol, colas, chocolates | Drop blood sugar too fast in one hour |
| Avoid Foods you are Addicted to or Allergic or Sensitive to | These food cause more stress on your body. |
| Avoid fruits for breakfast | Raise and drop blood sugar fast |
| Avoid rushed and hectic meals | Create more stress for your body. |
| Avoid deep-frying and browning; hydrogenated oils | Transfat |
| Most Beneficial | |
| Eat before 10am | Replenish waning glycogen supply |
| Eat frequent small meals | Coast through low energy time |
| Bedtime Snack (use soaked raw nuts) | Help to have more peaceful sleep. |
| Combine fat, protein and whole grains at every meal and snack. | Provide a steady source of energy over a longer period of time |
| Mix 1-2 tbsp essential oils into grains, veg, and meats daily | |
| Good quality protein (meat, fish, fowl, eggs, dairy), legumes) | Provide good protein and fats |
| Take digestive enzymes and HCL with meals | Help to properly break down protein and high fiber foods in the stomach |
| Eat 6-8 servings of a wide variety of bright colored vegetables | You will not gain weight; provide vitamins, minerals, phytochemicals, antioxidants which are crucial for optimal health. |
| Sprouts | High quality concentrated nutrients |
| Sea vegetables | Rich in trace minerals, good quality vegetable protein, easily digested. |
| Monounsaturated fats | used for low heat cooking, put a little water in the pan before the oil to keep the oil from getting too hot |
| Fresh and Raw nuts & seeds (soaked in water) - store in freezer | Good source of essential fatty acids |
| Acceptable - take in moderation | |
| Whole unrefined grains | provide
sustained energy and nutrients Caution: take it easy as breakfast food. Some people may need to avoid for breakfast. |
| Limited intake of fruits: Papaya, mango, plums, pears, kiwi, apples, few grapes, cherries | |
| Polyunsaturated fats (corn, safflower, sunflower, peanut oil) | Never cook with this oil, add after the food is cooked. Provide essential fatty acids |
©2004 Michael Lam, MD.
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