Macronutrients & carbohydrates



Macronutrients are carbohydrates, fats, and proteins.

Carbohydrates are essential for good health, but you need to eat the right kind of
High carb foods convert into sugar in your body. You may want to consider eating
these in moderation, especially if your adrenals are fatigued. Fatigued adrenals
cannot handle a lot of sugar and starches and cannot heal if they are inflamed
continuously from a high sugar/ starch diet.

● Bread (Choose whole wheat or nut bread over refined white bread. You can
also use big leaf lettuce as a wrap for your favorite sandwiches, burgers,

● Rice (Eat wild rice over white rice or replace with rice cauliflower. You can
find rice cauliflower in the freezer section at your local grocery store.)

● Pasta (Replace your usual pasta with veggie pasta or if your feeling
adventurous use spaghetti squash, it’s lower in carbs, has higher nutrition,
and the fiber in it is great for your digestive system. Most people can’t tell
the difference between pasta and spaghetti squash.)

● Breakfast cereals (If you’re going to eat cereal make sure to get the ones
with essential vitamins added to them. Or replace your cereal with fruit,
yogurt, and nuts or a smoothie. Eggs are also a healthy alternative and are
a complete protein.

● Potatoes (Are another high starch, high carb food. Sweet potatoes are
better for you and are part of the rainbow but should be eaten in moderation. You can also replace potatoes all together with cauliflower or radishes. You can boil up both of these vegetables, mash them and then add some butter a touch of sea salt and

*Did I mention that by treating your adrenals with lots of love you can lose weight

Micronutrients & Why Your Body Needs Them



Micronutrients are necessary in tiny amounts and are essential for good health.
When you have micronutrient deficiencies, it can cause serious health problems
including adrenal fatigue.
Micronutrients are necessary for the healthy functioning of all your body’s
systems, from bone growth to brain function.
Micronutrients are the “vitamins and minerals” your body needs to survive and
flourish. The vitamins your body thrives on are vitamin C, A, D, E, and K, as well as
the B-complex (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate.) Adrenals especially need vitamin C and plenty of water
to work correctly.
Minerals are also essential for good health. Your body uses minerals for many
different jobs, including keeping your bones, muscles, heart, and brain working
optimally. They also make enzymes and hormones.
There are two kinds of minerals: macrominerals and trace minerals. You need
more substantial amounts of macrominerals. They include calcium, phosphorus,
magnesium, sodium, potassium, chloride and sulfur. You only need small amounts
of trace minerals. They include iron, manganese, copper, iodine, zinc, cobalt,
fluoride and selenium.
Sounds daunting, I know, but getting micronutrients in your diet isn’t as difficult
as you may think. Eat the rainbow, including plenty of nuts, whole grains, and
green leafy vegetables.

* Asparagus is a sulfur-rich vegetable that contains folic acid. Low levels of folic
acid have been linked to neurotransmitter impairment, which can lead to anxiety.*

*Leafy Greens are also great for stress and anxiety because they are rich in
magnesium, the natural “chill pill.” Throw some Swiss chard, kale or spinach into
your diet.*

Vitamin C and Trace Minerals

Fruit contains natural sugar, fiber, vitamins, and minerals that help to decrease
inflammation while boosting the immune system. Fruits also support the adrenal

Strawberries, blueberries, and raspberries are low in sugar and strawberries are
high in Vitamin C.

*Stress can cause your adrenals to lose Vitamin C. Vitamin C is
essential for adrenal glands to function properly. The more stress you’re carrying,
the more vitamin C you should eat.*