Meal Plans
Sample 7 Day Meal Plan (Using Meal Prep)
Meal Prep Sample Plan
Sample 7-Day Meal Plan
Sample Meal Plan
Blood Sugar Balancing
Keeping an eye on how food affects your blood sugar is not just for diabetics. In fact, it is one of the most effective tools you can implement to overcome chronic stress and allow your adrenal glands to recover. Signs of hypoglycemia (low blood sugar) is one of the most common signs of adrenal fatigue.
The little adrenal glands are small but mighty, as they are responsible for many important functions in the body. Not only do they produce sex hormones (like estrogen during menopause), regulate your metabolism, immunity, salt balance in the blood and stress response (cortisol levels), but they also play a role in blood sugar levels.
Yes, the pancreas is in charge of maintaining healthy blood sugar levels by releasing insulin. But the adrenal glands play a vital role in the delicate dance of blood sugar regulation. When we eat too much sugar, or food that dissolves into small glucose molecules at a fast rate (think refined white bread), the pancreas reacts by releasing insulin. But it often overcompensates, creating the feeling of an energy crash not too long after. This leads to hypoglycaemia. When the nervous system senses stress, in this case low blood sugar, it sends a signal to the adrenals to prepare for fight or flight. Exasperating the stress response.
Additionally, it has been shown that those under chronic stress are more likely to experience symptoms of low blood sugar even though their blood work comes out normal. This is because those in advanced stages of adrenal dysfunction exhibit symptoms of low blood sugar more rapidly. This is clinicaly evident. Symptoms of hypoglycaemia are triggered such as irritability, fatigue and brain fog.
Furthermore, symptoms of anxiety can result from low blood sugar. The rollercoaster blood sugar diet can be a main contributor to anxiety.
This is why it’s so imperative to eat foods that have a slow release of sugar into the blood, and to eat frequent meals (every 2-3 hours in advanced adrenal fatigue).
By including foods that are high in fat, fibre and protein, we can be sure to keep blood sugar balanced and to maintain a healthy nervous system, reducing the daily cortisol release and allowing the nervous system to recover.
Protein, Fat and Fibre
PFF are your BBF!
Keep your blood sugar levels in check by eating 3 balanced meals per day, along with 2-3 balanced snacks. Each meal and snack should consist of whole foods that contain Protein, Fat, Fibre. These foods provide complex, slow burning fuel that takes longer to break down, keeping you feeling full for longer, preventing cravings and most importantly, your blood sugar balanced. Eating this way will help your blood sugar levels remain stable. By eliminating frequent blood sugar fluctuations, your adrenals won't be instructed to activate your fight and flight response as frequently. You'll start to feel better and have less feelings of panic and anxiety. Your adrenals will begin to heal, and you may even notice your waist size starting to shrink.
Smoothie Basics
Smoothies are a great way to shove loads of nutrients into one quick drink. You can make a smoothie with almost anything you have in the fridge or freezer. But what you don’t want is a fruit-heavy fructose bomb that will spike your blood sugar and leave you hungry in half an hour. It’s nice for a treat, but you don’t want to be drinking these fruit heavy, smoothies everyday. If you want to make it taste good, AND follow the Protein Fat Fibre principle, there are a few basics you want to follow. The image below is a blueprint to making a delicious tasting smoothie that will keep you full and energized until lunchtime.
Super-Charge Powder Additions:
Here is a list of our favourite nutrient-dense powders that support the nervous system, adrenals, mental clarity and immune health/
Mushroom powders (cognition, especially Lion’s Mane, Chage and Reishi)
Collagen (skin and gut health)
Spirulina or Chlorella (alkaline)
Ashwaghanda (adaptogen)
Organic Cocoa (iron)
Prebiotic powders
Psyllium Husk * make sure to drink a glass of water after your smoothie to facilitate bowel cleansing with this addition
Top protein powder tips:
from whole foods like pea, hemp or whey
hydrolyzed absorbs the best
hydrolyzed beef isolate is very well tolerated, more than whey. We like them.
Avoid ALL sweeteners, even Stevia or Erythritol (can cause gut irritation)
Aim for pure protein, then you can add your own greens, prebiotics, fibre, sweetener etc.
