People with adrenal fatigue are encouraged to eat regular, planned, small meals in a relaxed environment. Skipping meals deprives the body of nutrients and eating on the run does not allow for optimal digestive juices to be secreted. High quality protein consumption is also recommended with every meal (e.g. lean meat, fish, eggs, legumes, seeds and nuts). Try to eat a diverse range of whole foods – the greater the variety, the higher the variety of essential nutrients. Removing caffeine, sugars and processed foods from your meals can help to prevent excess pressure on the adrenals, allowing them to work as they should. Adrenal fatigue can also be managed with the use of certain supplements like magnesium, zinc and vitamin C, but the best way to get all the vitamins and minerals is always from the food we eat.
This month I’ve prepared a very easy and delicious recipe of a snack food that can be enjoyed any time of a day. But first, lets see how some of this month’s ingredients support the adrenal function:
Barley grass powder – is an all-singing all-dancing superfood that is packed with natural vitamins and minerals and is strongly alkaline in nature. It also has all eight essential amino acids and a multitude of the body’s spark plugs (enzymes). Barley Grass can regulate blood sugar for up to 10 hours after consumption, making it an excellent way to ensure our energy levels stay healthy and stable.
Walnuts – contain good fats, such as monounsaturated and polyunsaturated, but also a good source of omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.
Chia seeds – another good source of healthy omega-3 fatty acids. They are also rich in protein and antioxidants, providing fibre, iron and calcium.
Sesame seeds – Contain not only high levels of calcium and magnesium, but also iron, phosphorous, zinc and copper. They are tiny, but very high in fibre.
Coconut – high in healthy saturated fats that can boost fat burning and provide our body and brain with quick energy.
Dates – high in fibre, antioxidants and an excellent natural sweetener. They also provide protein, magnesium, copper, manganese, iron, vitamin B6
Lemon – very good source of vitamin C. The adrenal cortex contains large amounts of vitamin C, which is depleted during times of stress. Conversely, vitamin C deficiency has been shown to elevate cortisol, thus leading to a stress state. Increasing vitamin C should help to support adrenal function and ultimately may help in preventing adrenal exhaustion. Plus adding lemon to the booster green barley balls makes them irresistibly delicious!
RECIPE: Booster Green Barely Ball
Recipe by: Tiina Lemmik
Prep time: 10 mins
Makes: 18 balls
1 1/2 tablespoon barley grass powder
1/2 cup walnuts
3 tablespoons chia seeds
2 tablespoons sesame seeds
3 tablespoons shredded coconut
6 medjool dates (pitted)
1 lemon (rind finely grated and lemon juiced)
Coating: shredded coconut, sesame seeds or mixed nuts
Measure out ingredients and put aside some of the shredded coconut and sesame seeds for coating. Add all the ingredients to a food processor and blend until combined. Use about one tablespoon of the mixture to roll into balls and then roll each in shredded coconut, sesame seeds, chopped nuts or leave as it is. They keep well in the fridge for 3-4 days (may not last so long…). Makes 18 balls.