High GI Foods

Signs of adrenal fatigue

High GI (glycemic index) foods are the foods you should stay away from to stay healthy. They are high in sugar and have little nutritional value. Unhealthy adrenals can’t handle
heavy loads of sugar and will leave you even more exhausted, so you need to be aware when consuming these foods.

Foods Rich In Highly Processed Carbohydrates:

White potatoes
Some fruits: bananas, grapes, cherries, and watermelon (though these have
nutritional value they are high in sugar, eat in moderation.)
Many breakfast cereals, including puffed rice and corn flakes
Soda (including Gatorade, Powerade, etc.)
Cookies and crackers
snack chips
Yogurt (unless it’s unflavored)
Fruit juices
Fruit “leather,” strips, etc.


Alcoholic beverages (including beer, wine, and “hard” liquors)
Fructose-rich foods (most commonly fruit juices, honey, high fructose corn
syrup, and agave nectar

Life is full of stressors and always will be…


Life is full of stressors and always will be. Why add to them if you don’t have to?

Add anti-inflammatory foods to your diet. Your body will love you.

Anti-Inflammatory Foods:

Hemp Seeds
Fatty Fish
Leafy Greens
Coconut Oil
Chia Seeds
Grass-fed Collagen or Bone Broth
Cruciferous Vegetables
Olive Oil, Grapeseed Oil, Coconut Oil
Dark Chocolate (in moderation)

CBD Oil is also a great anti-inflammatory. (Talk to your doctor before using,
especially if you are on prescription drugs.) You can read more about CBD Oil here


*Make sure you’re getting enough pre and probiotics. Your gut will love you for it.*

Eat high-protein, low carbohydrate. (Make sure to eat your fruits and veggies)

Eat small amounts every 2-3 hours, graze

Drink a lot of water, both your body and adrenals need to stay hydrated. (A great water formula to follow is weight/2=ounces) So if you weigh 110 pounds, divided by 2 = 55 oz of water a day. That’s 55 ounces of water you need to drink a day:)

Do low impact exercises, meditate, try gentle yoga.

*On vitamins- If your taking a multi-vitamin liquid is better. Liquid vitamins absorb
into your body for better delivery, so your digestive system doesn’t have to work
overtime to break down a pill. The vitamin B12 helps with stress, and you need to
get B12 from the foods you eat or a supplement.*

The Journey Begins

Signs of adrenal fatigueThese are some of the symptoms of adrenal fatigue, but not all of them.

There are a lot of stressors in today’s age, more than we’ve ever had before and adrenal fatigue is becoming more prevalent as we rush to get through the day.

Stress, anxiety, and weak adrenals can cause many problems, and if you’re not careful, it can even lead to autoimmune disease.

I know, I’ve had most of these symptoms and have plummeted into total exhaustion. My heart goes out to everyone suffering from adrenal fatigue and entering into the beginning stages of adrenal fatigue. We all want to live life fully, and one of the best places to start is by taking care of ourselves first and foremost.

It can take up to a year and a half to heal adrenal fatigue, so why not start healing now? Whether it’s taking healthy preventative measures to keep your adrenals working optimally, reducing your stress levels, or getting the nutrition your body needs to strengthen your adrenals I can help.

*Added bonus-weight loss and more energy.*

Whatever phase you’re in I can help you get through the obstacles keeping you from accomplishing your goals of living a fulfilling, high energy lifestyle.


IMG_20171119_104208197                   veggieplate

Balanced nutrition is essential for mental and physical well being. Reiki is used for stress reduction, relaxation, and promotes healing. At Tiger’s Eye Healing, I use Reiki and nutrition to provide my clients with a holistic healing experience that rejuvenates the body, mind, and spirit. Contact me today to set up your free discovery session! Not located near me? I also offer online Nutrition consultations and Reiki attunements.

Macronutrients & Protiens




Macronutrients are carbohydrates, fats, and proteins.

Protein is vital for every cell in the human body and is the most abundant
substance in your body. Protein continually needs to be replaced by eating the
right foods. Proteins are packed full of amino acids your body needs to survive
and thrive. A high protein low carb diet may be just what your body needs for
stress, anxiety, and functional adrenals.
Proteins provide enzymes, hormones, structure, antibodies, and maintains fluid
balance. Proteins also transport nutrients and other compounds and maintain
acid-base balance.

Foods high in protein:

● Eggs (Whole eggs are among the healthiest and most nutritious foods on
the planet. They are loaded with vitamins, minerals, healthy fats, eye protecting antioxidants and brain nutrients that most people don’t get enough of.)
● Almonds
● Chicken
● Oats
● Cheese
● Milk

● Broccoli
● Lean Beef
● Tuna
● Quinoa (Quinoa is a resistant starch)
● Lentils
● Pumpkin Seeds
● Flax seeds, sunflower seeds, and Chia seeds
● Turkey
● Fish
● Shrimp
● Brussels Sprouts
● Peanuts


Macronutrients & Fats




Macronutrients are carbohydrates, fats, and proteins.

Fats play a critical role in the body, but they need to be the right kind of fats. And
adrenals work much better when fed the right fats.

● Fats are an energy reserve.
● Fats provide essential fatty acids (EFA).
● Fats carry fat-soluble nutrients.
● Fats add to the texture and flavor of foods.

Monounsaturated fat (MUFAs)
MUFA’S improves blood cholesterol levels by lowering LDL levels in your blood, which
can decrease your risk of heart disease and they provide us with essential nutrients -oils that add vitamin E to the diet.
•Oils that contain monounsaturated fats are typically liquid at room temperature
like olive oil. Add avocados, peanut butter, nuts, and seeds to your diet also.

*Avocados are great for anxiety. They contain potassium, and beneficial B
vitamins and hemp oil contains the right balance of 3, 6 & 9 omegas.*
Polyunsaturated fat (PUFAs)

Oils that contain polyunsaturated fats are typically room temperature liquids like
soybean oil, flax oil, and sunflower oil. Add fatty fish to your diets such as salmon,
mackerel, herring, and trout. Nuts and seeds such as walnuts and sunflower
seeds, tofu and soybeans are also good for you. They improve blood cholesterol levels, which can decrease your risk of heart disease.

Omega-3 Fatty Acids

Omega-3 Fatty Acids are a type of polyunsaturated fatty acids
that contain EPA & DHA, essential for heart health and they decrease the risk of
arrhythmias (abnormal heartbeats), triglyceride levels and slows the growth rate
of atherosclerotic plaque and lowers blood pressure.

*Inflammation has a significant effect on anxieties and brain health. Omega-3 fats
have been shown to decrease anxiety, inflammation and help cortisol and
adrenaline from spiking. Adrenal fatigue increases inflammation, so including
good fats on a daily basis is a great way to reduce it.*

Essential Fatty Acids also…
•Slow digestion by slowing down the rate of which the stomach empties
•Slows carbohydrate digestion and therefore blood sugar spikes
•Decreases insulin resistance
•Boosts metabolism
•Increase fat and Cholesterol Metabolism
•Reduces inflammation
•Helps depression