3 Day Adrenal Reset Plan - Energyforeverplan

Transcription

WARNING: This eBook is for your personal use only.You may NOT Give Away, Share Or ResellThis Intellectual Property In Any WayAll Rights ReservedCopyright 2015 & Beyond. All rights are reserved.You may not distribute this report in any way. You may not sell it, or reprint any part of it withoutwritten consent from the author, except for the inclusion of brief quotations in a review.Medical DisclaimerAny application of the recommendations set forth in this e-book or in personal consultation byphone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The informationoffered is intended for people in good health. Anyone with medical problems of any natureshould see a doctor before starting a diet or exercise program. Even if you have no known healthproblems, it is advisable to consult your doctor/s before making major changes in your lifestyle.Personal DisclaimerWe are not doctors, nor do we possess a degree in nutrition. The advice we give is based onyears of practical application, dealing with the needs of our own health and physiques as wellas the needs of others. Any recommendations we may make to you regarding diet, including,supplements and herbal or nutritional treatments must be discussed between you and yourdoctor/s.Fitness DISCLAIMERRequired Legal Disclaimer: Due to recent laws from the FTC, it is required that all companiesidentify what a “typical” result is. The truth is that most people never do anything when it comesto trying to lose weight. They might buy a million products, including this one, but never doanything with the information they have in hand. The testimonials that you saw were of peoplewho took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. Ifyou want results like them, you should do this too.www.energyforeverplan.com2

3-Day Adrenal Reset PlanNow that you have taken the tests and have determined that you are sufferingfrom Adrenal Fatigue, you want to address the problem as soon as possibleso that you can reduce and eliminate some of the symptoms fast. This 3-dayAdrenal Reset plan is designed to speed up your recovery and help return yourhormone levels to normal, help reduce your stress levels, and help you jump startyour adrenal-healthy diet so you can better transition into a healthy lifestyle.Everyday stresses that we are constantly surrounded by, environmental pollution,toxins from household products, and the foods that we eat, all play a role in ourhormonal imbalance and disrupt the normal functioning of the adrenal glands.Unfortunately, we cannot get away from living in the modern society, but there areconscious changes that we can make in our lives to avoid and reduce exposureto the most harmful of toxins.www.energyforeverplan.com3

Stress is a huge toxin for our body. Itcauses our adrenal glands to enteremergency mode, pump out too muchof the stress hormone – cortisol – anddepletes us from energy that should goto the essential functions of our bodysuch as the immune system and ourcardiovascular system. Stress causesus to gain weight. Even if you don’tfind yourself reaching for the candy bowl when you are deeply stressed, yourmetabolism and digestive system does not function at its optimal levels and youare not able to process energy as efficiently.Our diet is full of harmful toxins that pass themselves off as nutrients. A regularperson eats way too much processed foods and sugar, and processed foodsare the worst toxic aggressors for our adrenal glands. We cannot help but reachfor that sweet afternoon drink for an energy pick-me-up and do not realizethat we have just caused our blood sugar levels to spike rapidly and upset ouradrenal glands. Eating chips out of the bag isn’t just about the fat – harmful toxicpreservatives and food additives enter our blood stream and disrupt the normalfunctioning of the adrenal glands. Eating processed meats does the same thingto our sensitive adrenal glands. There are just too many toxins in our moderndiets that we have caused the imbalance of our adrenal glands.When you are serious about nourishing your body and living a healthy lifestyle,you must deal with the adrenal imbalance first. The adrenal glands are animportant function of the body that maintains proper cortisol levels. When thecortisol levels are out of sync, the body becomes too fatigued, depletes its energyfaster, and becomes more exposed to illnesses, diseases, and heart problems.As a result, we gain weight and age faster.www.energyforeverplan.com4

Thus, it is important to reset your adrenal gland function, so that you can removethis blockage to your healthy lifestyle. After you reset your adrenal glands, followa healthy anti-Adrenal Fatigue diet and lifestyle to maintain optimal health,energy levels and avoid stress.This plan will focus on the following 2 concepts:1. Stress Reduction & RelaxationYou will try to avoid all stressful situations during this 3-day adrenal reset plan. Ifyou know that driving stresses you out, don’t drive on these days. Try to schedulethis reset on a weekend when you can avoid stressful situations at work,deadlines, running errands, or anything else that causes stress.Meditation: You will learn how to meditate. Meditation is the key to stress reliefand sleeping better. Learning to meditate can improve mental and physicalhealth, help relieve muscle and chronic pain, and alter your negative mindset.You will become more peaceful and content in life. Try meditation by going to aquiet place, breathe deeply and clear your mind. Start with 10-15 minutes. Youcan try it along with relaxing meditation music or in silence. Find the method thatis best for you.Yoga: You will take yoga classes. Yoga is low intensity and does not put as muchstress on your body as rigorous exercise does. On the 3-day Adrenal Reset plan,try to avoid intensive workouts like running unless you are a regular runner andthese workouts are a regular part of your lifestyle. If you don’t regularly engagein intense exercise already, this type of activity can place stress on your adrenalglands. Yoga will heal them.Walking: Constant movement is natural for your body. Long periods of nonwww.energyforeverplan.com5

movement and sitting like we are used to in the modern lifestyle, promoteslethargy and adrenal fatigue. Incorporate regular walking into your lifestyle afterlunch, before dinner, or early in the mornings. Long walks in fresh air can alsohelp manage your stress levels and keep your body healthy.Limit artificial light before bed: Turn off all electronics, avoid watching TV andlooking at your phone at least 1-2 hours before bed. Too much artificial light tricksour body into thinking its daytime and disrupts our sleep cycle.Laugh: Watch your favorite comedy in the evening or have lunch with your funnyfriend regularly. Laughing is great to keep stress levels down. Incorporate funactivities into your lifestyle regularly.2. Nourishing and Resetting the BodyNutrition to Support your Adrenals: You will consume foods that nourish yourbody and mind. On this plan, you will avoid foods with toxins and focus on wholefruits and vegetables, lean proteins, natural fiber, and healthy fats. You shouldnot consume any processed foods during the 3-day Adrenal Reset. During the3-day reset, you will: Avoid fruits high in sugar and potassium for breakfastAvoid microwaved foods and dinnersAvoid hydrogenated fatsHave lots of foods high in Vitamin CHave lots of avocado, nuts, coconut oil, olives and olive oil and fatty fish(like salmon) Take fish oil supplements if you are unable to eat fish that day Have lots of protein for breakfast and lunch to keep your energy levelsstablewww.energyforeverplan.com6

Avoid coffee and sugar Season your food with sea salt or Celtic salt. Avoid table salt and it is highlyprocessed. Avoid sugary snacks after lunch time Have ginseng tea regularly (Rhodiola tea is a form of ginseng)Stay Hydrated: drink water and tea regularly to keep yourself hydrated. Whenyou are not properly hydrated, your adrenal glands become stressed.Get a Massage: Massage is great to help you reset the body to prepare it to dealwith daily stresses better. Get a massage at least once per week and at leastonce during the 3-day Adrenal Reset plan.Take a nap: 15-20 minute naps regularly will help reset your adrenal glands andhelp you restore your energy during the day. If you cannot do this while at work,incorporate naps into your weekend routine regularly.Have plenty of Magnesium: A diet high inmagnesium helps maintain healthy stress levelsand helps keep your adrenals healthy. Foods high inmagnesium include nuts such as almonds, walnuts,and cashews, wheat germ, beans, garlic, figs anddates. Avoid foods high in sodium and caffeine tomake sure you are not depleting your magnesiumlevels.Regular sleep schedule: Try to go to sleep at thesame time every night to avoid sleep disruption. Getat least 8 hours of sleep every night. Try to get tosleep before 11pm every night.www.energyforeverplan.com7

Regular eating schedule: Schedule regular meals to avoid pressure on yourbody. Eat smaller meals and more frequently. Make sure to have high-proteinhealthy snacks when you are feeling hungry between meals. Have your last mealat 6-7pm. Eating too late can put pressure on your digestive system and disrupthealthy rest and sleep. Do not eat a heavy meal for dinner. Have a light snackafter dinner if you are still feeling hungry.www.energyforeverplan.com8

The 3-DAY ADRENAL RESETAction PlanDAY 1:7:00am: Pre-Breakfast 1 glass warm lemon water7:30 am: Breakfast Coconut Yogurt with blueberries and wheat germ 1 orange 1 ginseng tea8:00am: Morning yoga class 1 hour yoga classYoga is important to rebalance your adrenal glands. It provides stress-reliefand helps your muscles relax. You can take a class in a yoga studio or try aquality yoga DVD at home!9:30am Mid-morning snack 1 cup kefirwww.energyforeverplan.com9

12:00pm LunchStrawberry Avocado and Sprouts SaladSalad: ½ avocado, cubed ½ cup strawberries ½ cucumber, cubed ½ cup roasted chickpeas 1 cup sproutsDressing: 1 tablespoon extra virgin olive oil 1 tablespoon lime juiceCombine all salad ingredients and drizzle the dressing over the mixture.Season to taste with salt.12:30pm Afternoon nap If you need to adjust the time of your nap, schedule it when you are mosttired in the afternoon. Restore your energy afterwards with a brief walk.1:00pm Afternoon walk3:00pm Mid-afternoon afternoon snack½ cup hummus with raw veggies Try celery and carrots!www.energyforeverplan.com10

6:00pm DinnerQuinoa and Kale Pilaf ½ cup cooked quinoa½ cup tomatoes1 cup raw kale1 tablespoon extra virgin olive oil1 garlic clove, minced1 tablespoon fresh herbs (for topping)Mix pilaf ingredients. Season with salt and fresh ground pepper.8:00pm After dinner snack ½ cup papaya9:00pm Daily Meditation10:00-11:00pm Sleepwww.energyforeverplan.com11

DAY 2:7:00am: Pre-Breakfast 1 glass warm lemon water7:30am BreakfastOatmeal with Almond Milk ½ cup almond milk½ cup cooked oatmeal1 teaspoon raw honey¼ cup chopped walnuts8:00am: Morning yoga class 1 hour yoga classYoga is important to rebalance your adrenal glands. It provides stress-reliefand helps your muscles relax. You can take a class in a yoga studio or try aquality yoga DVD at home!9:30 Mid-morning snack 1 cup buttermilkwww.energyforeverplan.com12

12:00 LunchKale Salad with Salmon and MandarinesSalad: ½ avocado, cubed 1-2 cups raw kale ½ cup cucumber, cubed ¼ cup fresh parsley, chopped 3oz grilled salmon with lemon and herbs 1 mandarin, separatedDressing: 1 tablespoon extra virgin olive oil 2 tablespoons raspberry juice 1 teaspoon red wine vinegarMassage kale with the dressing to soften the leaves. Top the salad with theremaining ingredients. Season to taste with salt and pepper.12:30pm Afternoon nap If you need to adjust the time of your nap, schedule it when you are mosttired in the afternoon. Restore your energy afterwards with a brief walk.1:00pm Afternoon walkwww.energyforeverplan.com13

3:00pm Mid-afternoon afternoon snackAlmond Butter with Apple Slices Slice one apple and top with 2-3 tablespoons of almond butter5:00pm Massage6:00 DinnerQuinoa and Miso TempehIngredients: 4 ounces cooked tempeh 1 tablespoon coconut oil for frying the tempeh 1 additional tablespoon coconut oil for the quinoa 1 teaspoon miso paste 2 cups spinach 1 tablespoon fresh grated ginger 1 clove freshly minced garlic ½ cup cooked quinoa 1 sheet nori (seaweed paper) cut into fine strips ¼ cups kimchiFirst, stir-fry the tempeh in coconut oil until golden brown on all sides, about8-10 minutes. Add the miso paste, ginger, and garlic to coat the tempeh. Inanother large pan or wok, heat oil and sauté garlic until fragrant. Add thespinach and quinoa and mix until combined. Garnish quinoa with strips of noriand serve with miso tempeh and kimchi on the side.www.energyforeverplan.com14

After dinner snack 1 cup fruit (apples and oranges) 1 chamomile tea9:00pm Daily Meditation10:00-11:00pm SleepDAY 3:7:00am: Pre-Breakfast & Stretching 1 glass warm lemon water7:30 am: BreakfastApple Cinnamon Steel-cut Oats & Ginseng Tea ½ cup steel-cut oats cooked with 1 apple1 teaspoon cinnamon1 teaspoon honey1 ginseng tea9:30 am Mid-morning snack 1 cup kefirwww.energyforeverplan.com15

12:00 LunchQuinoa Collard Wraps with Guacamole SauceWrap: ½ cup quinoa, cooked 1 small tomato, chopped ¼ cup chopped red peppers ¼ sprouts 2 raw collard leaves for wrappingGuacamole: ½ avocado, mashed 1 tablespoon olive oil 1 teaspoon lime juice (adjust to taste) 2 tablespoons chopped cilantro Salt & pepper to taste Cayenne pepper to tasteCombine all wrap ingredients, place mix on the collard leaves and top withguacamole. Fold the collard leaf to make a wrap.12:30pm Afternoon nap If you need to adjust the time of your nap, schedule it when you are mosttired in the afternoon. Restore your energy afterwards with a brief walk.1:00pm Afternoon walkwww.energyforeverplan.com16

3:00pm Mid-afternoon afternoon snack ½ grapefruit 1 ginseng tea fish oil supplement5:00pm Outdoor Bike Ride6:00 DinnerKale-avocado Salad with HummusSalad: 2-3 cups of kale ½ avocado, cubed ½ cucumber, diced 1 cup cherry tomatoes 1 handful of sprouts ¼ cup walnuts 2-3 tablespoons hummusDressing: 1 tablespoon extra virgin olive oil 1 teaspoon lemon juiceToss salad and top with hummus. Toss in the remaining ingredients. Season totaste with salt and pepper.www.energyforeverplan.com17

8:00pm After dinner snack1 cup Kombucha tea with 1-tablespoon chia seeds Soak chia seeds for 15 minutes before consuming9:00pm Daily Meditation10:00-11:00pm Sleepwww.energyforeverplan.com18

Post-diet tips:Congratulations for successfully completing the 3-day Adrenal Reset plan!Hopefully you have rested, relaxed, reset your adrenals and nourished yourbody. You should feel less stressed, less achy, and ready to embrace a healthylifestyle. You have learned how to combat adrenal stress and nourish your bodyfor a long-term healthy lifestyle. Now you are ready to implement these methodsinto your regular lifestyle on a more permanent lifestyle and keep your adrenalshealthy for life.When the modern lifestyle has you too stressed and down, reset your adrenalswith this 3-day plan as often as you need. Continue nourishing your adrenals withregular meditation, regular stress-reduction activities, and keep eating nourishingmeals to recuperate your energy levels. Avoid all processed foods as much aspossible and stay away from food additives, toxins, sugar and white grains. Inaddition to keeping your heart healthy, you will keep your adrenals healthy nomatter what your age! Healthy adrenals lead to fewer illnesses, less muscleaches, less digestive stress, and less age-related maladies. Most importantly,laugh and have fun!www.energyforeverplan.com19

After you reset your adrenal glands, follow a healthy anti-Adrenal Fatigue diet and lifestyle to maintain optimal health, energy levels and avoid stress. This plan will focus on the following 2 concepts: 1. Stress Reduction & Relaxation You will try to avoid all stressful situations