Macronutrients & Fats

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Macronutrients

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

Macronutrients & carbohydrates

veggieplate

Macronutrients

Macronutrients are carbohydrates, fats, and proteins.

Carbohydrates are essential for good health, but you need to eat the right kind of
carbohydrates.
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,
etc.)

● 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
pepper.)

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