This Week we will be covering……

  • Starting the Balance Me Supplement Regime
  • Education Hub: The Adrenal Glands
  • Adrenal Health Assessment
  • Restoring Adrenal Function – The Treatment Protocol
  • The three stages of Adrenal Dysfunction
  • Exercise & Adrenal Health
  • Addressing Your Stress Levels
  • Action – Basil & Rosemary Body Oil
  • Food Focus – Maca Powder
  • Health Kick – Holy Basil Herbal Tea
  • Managing Anxiety
  • Improving Sleep Quality
  • Adrenal Hormone Investigations

Stage 1 Balance Me Supplements

The Complete Supplement Guide Here. Everything you need to know about the 2 stage 1 Supplements.

Downloadnow

Click here to Download the Complete Supplement Guide

Supplement Instructions

Taking the Liquid Herbal Formula – KleanseME

The reason there are 2 separate doses is because we start off with a lower dose to see how your body tolerates the anti-parasitic function of the herbs. It is really normal to feel bloated and slightly uncomfortable while you are treating the Dysbiosis (bacterial overgrowth) and potential parasites, have a read of the PDF attachment for more information of how to support yourself through the process. In the 2nd week, we double the dose so that we are hitting the bacteria/parasites/worms etc with double the strength!

Balance Me Hormone Education – Lesson 2: The Adrenal Glands

Movie: The Adrenal Glands & Stress

There are a few diseases associated with the adrenal glands: Cushing’s Syndrome, where the adrenal glands produce too much cortisol and Addison’s Disease where not enough cortisol is produced. Both present with some pretty debilitation symptoms, but before you read through the below list and totally freak out…..because no doubt you are already experiencing a few of these symptoms yourself, you need to know this……..Watch this Quick Tutorial.

Movie: The Adrenal Glands & Stress

Symptoms of Cushing’s Syndrome:

  • Weight gain around the abdomen, and obesity
  • Wasting of the limbs
  • A ‘buffalo’ hump of fat high on the back
  • Round, red and puffy-looking face (‘moon face’)
  • Thin skin, easily bruised, slow healing and ulcers
  • Muscular weakness
  • Thirst
  • Frequent urination
  • Headaches
  • High blood pressure
  • High white blood cell count, low serum potassium
  • High blood sugar (in 80 per cent of patients)
  • Mood swings, irritability, anxiety, depression
  • Impotence
  • Irregular menstrual periods or no menstrual periods
  • Increased facial hair in women
  • Weakened bones, susceptibility to bone fractures (especially in ribs and spine), osteoporosis and backache
  • Susceptibility to pneumonia and TB.

Symptoms of Addison’s Disease

  • Extreme fatigue
  • Weight loss and decreased appetite
  • Darkening of your skin (hyperpigmentation)
  • Low blood pressure, even fainting
  • Salt craving
  • Low blood sugar (hypoglycemia)
  • Nausea, diarrhea or vomiting
  • Abdominal pain
  • Muscle or joint pains
  • Irritability
  • Depression
  • Body hair loss or sexual dysfunction in women

Adrenal Health Assessment

The 3 Stages of Adrenal Dysfunction

High cortisol levels often leads to weight gain around the mid-section

Within each category (left hand column) circle which stage best describes you. From here this is what you will be selecting your treatment intervention upon for the rest of the program.

Assessing your Adrenal Health

Restoring Adrenal Function – Adrenal Treatment Protocol

Our Treatment Aims:

  • Nourish, Nurture & Support Adrenal Glands
  • Regulate Cortisol & Melatonin Production
  • Support the Stress Response
  • Deactivate the reactive ‘Flight or Fight’  response
  • Improve Cortisol metabolism
  • Treat all symptoms associated with Adrenal dysfunction

INTERVENTION BASED ON YOUR LEVEL OF ADRENAL DYSFUNCTION

1. Flood the body with REAL Nutrition.

The body solely relies on nutrition (and filtered water) to create the basic building blocks (cells) in order to exist. For the body to carry out the thousands of different biological processes which are occurring within our cells, tissues, organs, bones every single day, things like breathing, building immune cells, digesting food, producing hormones, eliminating waste and so on they cannot do without nutrition and water, these 2 things allow our bodies to function, YOU CANNOT AND WILL NOT heal any disease or dysfunction without correcting your nutritional status.

Not too sound too cynical but, I’m talking about the opposite type of nutrition that the Australian Healthy eating pyramid recommends, which unfortunately is too high in grains, meats, dairy products and actually doesn’t really acknowledge the danger of processed packaged foods and refined sugars in seemingly ‘healthy’ products such as commercial juices, yoghurts, cereals, muesli bars…..are you feeling me?

If you haven’t already seen it, go watch ‘That Sugar Film’ directed by Damon Gameau, you can find out more about it and view the trailer here http://thatsugarfilm.com/

Anyway enough about what you shouldn’t be eating, lets focus on what you SHOULD be eating and believe it or not it’s pretty simple…eat loads of plant based foods which will ensure you are alkaline and stay away from packed foods with more numbers in the ingredients list then actual real food.

If you have printed out the Balance Me shopping list and started on the recommended Balance Me eating plan then you are set, follow that and you’re well on the way to revitalizing your cells and improving your nutritional status, but if you are severely minerally depleted due to following the Standard Australian Diet (SAD, I know) then you may need to supplement for awhile until your energy levels pick up and cells start to regenerate themselves.

SIGNS YOU ARE NUTRITIONALLLY DEPLETED

  • Weak, brittle nails which easily break or split
  • Your hair falls out too much
  • You bruise easily
  • You have low energy levels
  • You have acne or skin break outs
  • You get more than 1 cold a year
  • You are emotionally up & down
  • Your complexion has a dull, lifeless grey tone

If you are feeling like you need a little extra nutritional ‘oomf’ because you want your body to heal and straighten out those hormones as quickly as possible we recommend either or both or the following products:

LiftME Green Super food Formula

  • Floods the body with FUNCTIONAL, real, live vitamins & minerals
  • Highly absorbable & utilized by the body as they are natural sources of real vitamins & minerals
  • Alkalizes the body
  • Rapidly increases recovery time post exercise
  • Boosts energy levels
  • Repair tissue mineral deficiencies

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EnergizeME Humate Colloidal Mineral Formula

  • Contains over 77 different natural earth minerals
  • Correct mineral deficiencies
  • Flood the body with real, live nutrition
  • Tasteless, easy to drink liquid
  • Easy to absorb

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Handy Tip

If you struggle to take supplements unless they taste delicious, go for EnergizeME, it’s a dark tasteless liquid, where are LiftME has that green superfood kinda hit to it, which personally, I like, but I’m a Naturo-pest 🙂

Make sure you Use these direct links as I’ve set them up so Balance Me Babes have access to FREE SHIPPING woo hoo!

2. Load up on Magnesium

Are you deficient in Magnesium? Here’ s what a Magnesium deficiency looks like:

  • Hyperexcitability
  • Muscular symptoms (cramps, tremor, twitches, eye ticks, spasms, weakness)
  • Fatigue & low energy
  • Loss of appetite, nausea
  • Apathy, lack of motivation and general zest for life, confusion
  • Insomnia, irritability, poor memory, and reduced ability to learn.

What does your tongue look like?

Also, go stand in front of a mirror right now and stick your tongue out as far as possible and just observe your tongue. Is it still or does it quiver and shake around a lot? If your tongue can’t relax and isn’t still, you my dear are magnesium deficient and adrenally activated.

A word on Magnesium Supplementation?

Not all forms are created equally, don’t buy crappy forms like magnesium oxide, its really quite abrasive and irritative to your GIT and often results in diarrhoea.

The best forms to use internally include: Magnesium citrate, diglycinate, orotate, chloride and ascorbate.

We formulated Moment 4 Life MagME, based on the best forms of magnesium and included all the supportive co-factors which are required for absorption, assimilation and utilization of magnesium for increasing energy production, supporting the adrenal glands, assisting blood sugar regulation, nourishing the nervous system and improving muscular health.

Additional Tips to Increase Magnesium Status

  • EPSON SALT –  BATH OR FOOT SOAK 

You can pick up Epson salts, which are a form of magnesium – magnesium sulphate, which can be absorbed topically to assist muscles to relax and they also have a really gentle detoxification effect when you soak in a bath. If you don’t have a bath, simply soak your feet in a large bucket of warm water.

PLACE 1 cup of Epson Salts into your bath or foot soak and relax for 15-20 minutes, as often as you like, ideally at least 3 times a week for best results, but what ever you have time for.

You may even like to add a few drops of lavender essential oil which helps to relax the body, calm the mind and helps reduce aches and pains. 

You can pick up Epson Salts from your supermarket for a little less then $10 a kg, look for these boxes

Epsaltsepsaltsss

  • TOPICAL MAGNESIUM

Massage magnesium oil into the bottom of your feet each night before bed, this can help to relax the body and promote a better sleep. You can use magnesium oil anywhere all over the body, but many people find that it can create a tingling sensation in certain parts of the body, this is no harm, but many people find it uncomfortable and prefer to stick to application on the feet. This sensation does reduce the more often you apply the magnesium oi.

Check out this cool blog by The Wellness Mama explaining how to make your own Magnesium oil for those who enjoy the DIY home projects 

http://wellnessmama.com/5804/make-your-own-magnesium-oil/

Otherwise you can pick up good quality magnesium oil here, this is the brand we love and use:
aoilsmag

$28.95

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  • MAGNESIUM RICH FOODS

Here are the Top 10 Highest Magnesium containing Foods

Women should aim to consume 310mg per day and men 400mg per day, BUT if you are deficient the therapeutic dose is a minimum of 800mg which will aid the body in stress relief, improving sleep and assisting muscular health.

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)

Additional foods high in magnesium are: salmon, coriander, cashews, goat cheese and artichokes.

3. Rest

Telling a tired, over worked, busy man, woman or mum that they need to rest can be a bit of a cliche sometimes and not always an easy pill to swallow. Whether you’re a high profile business woman or business man, a young socialite with a crazy large social life, a women approaching menopause, a man with history of recurrent GIT infections, a stay at home dad, a busy mum running around after kids or a uni student pulling long nights studying, there’s generally one thing you all have in common and that’s ‘DEPLETION’. We’re all trying to achieve that little bit more then we realistically should be able to and whether your in stage 1, 2 or 3 there’s a fair chance your body isn’t getting enough rest.

So what exactly is enough ‘Rest?’ 

Ideally rest is sleep, and anywhere from 5 – 9 hours a night, but its also about training your body and mind to stop, slow down and take breaks

ACTION

At the very least you need to incorporate ‘down time’ into your day, even if its 15 minutes, twice a day of just stopping and switching off and stopping your busy thoughts.  Set aside this time, everyday and during that time completely stop what you are doing and break what ever routine you have going on.

Force yourself to have a break – have a cup of Holy Basil herbal tea, outside or out of your office or usual environment. If your break is when the kids are asleep, make sure you break for house hold chores to sit outside in the sun or lie on the bed with your eyes closed even if you do not sleep.

4. Manage Stimulant Use

The Most Commonly Abused Stimulants

  • REFINED SUGAR
  • ALCOHOL
  • COFFEE
  • ENERGY DRINKS – RED BULL, MOTHER, V
  • GUARANA
  • RECREATIONAL DRUGS
  • NO-DOZE
  • SOFT DRINKS – COKE, DIET COKE, COKE ZERO 
  • PRE-WORKOUT SUPPLEMENTS 
  • WEIGHT LOSS MEDICATIONS – DUROMINE 

The bottom line  when it comes to ANY stimulant, whether it be used a a pick me up, habit forming or not, prescribed or taken purely for enjoyment, all of the most common ‘stimulants’ are very dangerous for your body and place huge amounts of stress upon your adrenal glands. There is of course variation between the ‘strength’ or severity of the stimulus provided depending which item you are using, but in the long run, all of the above items will rapidly deplete your body of minerals, damage the liver and gradually drain and deplete the adrenal glands.

MODERATION IS KEY 

I do believe that, refined sugar, alcohol and coffee, can be enjoyed occasionally if taken responsibly, but these items must also be respected and fully understod the consequences they have upon the body. None of these items should every be relied upon for a ‘kick’ as it is this kick which is ultimately like a whip, flogging the adrenal glands to work harder, produce more Adrenalin, cortisol and other ‘stress’ chemicals in order to allow the body to work a little harder. The problem with artificially stimulating the body like this, is that in order for the body to produce more stress chemicals is requires a huge amount of vitamins and minerals in order to do so. If you are forcing the body to preform with artificial fuel, like coffee, alcohol, diet coke etc the body has to dip into its reserves in order to produce the hormones, chemicals and energy, which as you can imagine is extremely depleting.

If you ENJOY any of these items, then they must just be consumed with caution, considered a treat and enjoyed in moderation.

COFFEE, is a slight exception to the rule, it is still stimulating and of course depleting when over consumed, but coffee does have some health benefits:

  • Improves mental clarity
  • Aids memory and concentration
  • Stabilizes blood sugar levels
  • Provides a gentle laxative effect
  • Increases metabolism and fat burning
  • Can improve physical exercise performance
  • Includes B2, B3, B5, Magnesium, Potassium, Manganese (must be good quality organic coffee)
  • Believed to lower the risk of Alzheimer’s disease and Parkinson’s disease

The key to identifying what is a safe amount of coffee to consume depends on

a) what do you have with your coffee? If you are loading it up with sugar, milk and drinking non-organic coffee, then the negatives of those additives in my opinion rule out any of the potential benefits

b) if you are drinking more than 1 cup of good quality coffee per day, you are abusing a good thing and the stress you are placing on the adrenal glands will most likely undo the potential benefits

c) if you are drinking instant, roasted coffee you will not receive any of the above benefits

d) if you are consuming coffee along side a crappy, nutrient depleted diet, you will not have the vital energy and nutrient reserves to protect your body from the ‘simulating’ effect.

Revise the Eating Plan Guidelines from week 1 to ensure you are consuming coffee responsibly.

WEIGHT LOSS AGENTS, ENERGY DRINKS, PRE-WORKOUT STIMULANTS

I do not think there is ever a place for these agents. In my opinion there is no benefit that would warrant their use, I find these items to be very damaging to the adrenal system, placing huge amounts of stress on the body including the liver and kidneys and rapidly depleting the body. The ‘short term’ fix that may be received from these items will only dig  yourself into a deeper hole which is harder and harder to get out of, the longer you rely on these artificial, unnatural highs.

AUDIO: How to Safely Reduce Stimulant use

5. Add a Green Juice or Smoothie to your daily routine

Adding a Green juice, or Green smoothie to your ONGOING daily routine is a great idea, check out the Audio: The Great Juice Debate for more information! 

Here’s 3 great tasting, Green Juice Varieties you can experiment with, all you need is a Cold Pressed Juicer, which you can pick up on ebay for around $120! 

Green Juice 1 

1 lg cucumber
1 med pear
¼ c fresh mint
1 c fresh parsley
1 lemon, peeled
2 c baby spinach

Green Juice 2 

1 c fresh basil leaves
1 lg cucumber
1 lime, peeled
1 green apple

Green Juice 3 

1½ c fresh baby spinach
1 green apple
2 lemons, peeled
1 lime, peeled
2 med oranges, peeled
1 celery stalk
½-inch fresh ginger

AUDIO: The Great Juice Debate – is it too high in Sugar?

6. Adaptogen Herbal Support

Adaptogens are a unique group of medicinal herbs used to improve the health of your adrenal system and in effect helping the body to manage stress. These herbs help strengthen the body’s response to stress and enhance its ability to cope with the fight and flight response and common stress symptoms such as anxiety and fatigue – slowly and gently, without jolts or crashes. They’re called adaptogens because of their unique ability to “adapt” their function according to your body’s specific needs. Though the effects may initially be subtle and take time to make themselves felt, they’re real and undeniable.

AUDIO:What are Adaptogens & Do I need them?

Adaptogenic Herbs

  • Rhodiola
  • Rehmania
  • Schisandra
  • Siberian Ginseng
  • Withania aka Ashwaghanda (Indian Ginseng)
  • Astragalus
  • Tulsi (Holy Basil)
  • Cordyceps Mushroom
  • Licorice

More reasons to use Adaptogen Herbs

  • Increases physical and mental stamina and performance
  • Protect against the effects of radiation
  • Reduce the side effects of chemotherapeutic drugs
  • Reduce the incidence of infection
  • Increase resistance to chemical carcinogens

When to use Adaptogenic Herbs

Adaptogenic herbs may be used as the treatment or as part of the treatment for the following:

  • Stressful periods
  • Exposure to stressors such as high altitude, intensive training etc
  • Chronic illness
  • Debility
  • Convalescence
  • Chemotherapy
  • Radiation therapy
  • To increase physical and mental performance
  • Suppressed immunity

Adrenal & Thyroid Support

RevitalizeME is the perfect tonic for anyone who:

  • Has no energy
  • Cannot sleep at night
  • Is struggling to deal with stress
  • Emotionally unstable
  • Has anxiety
  • Or any of the listed Adrenal symptoms

This product should only be cautioned with someone who has HYPER-THYROIDISM, an overactive thyroid function and a TSH reading of LESS than 0.4

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7. Essential Fatty Acids

Support Hormone Health with Essential Fatty Acids

THE BENEFITS OF EPA/DHA – Essential Fatty Acids 

  • Increased energy
  • Heightened and stabilized moods
  • Better brain functioning with less brain fog.
  • Hormone production is better regulated.
  • Adrenal glands stabilized.
  • Less body fat is maintained.
  • Joints and muscles become pain-free.
  • Lower blood sugar counts are generated.
  • Essential fatty acids help prevent dementia, strokes, and inhibit tumors.

RECOMMENDED DOSE:

Dose: 1-2 Capsules Daily

For acute pain or severe depression: 2-4 capsules daily

HINT: Store SaturateME in the fridge, this keeps them fresher and prevents them from becoming rancid or damaged and will also prevent any risk of reflux or a fishy after taste occurring .If you have a high production of stomach acid you are more likely to find your fish oil supplements repeat on you, so always taking the capsules with food, will also reduce the risk of fish breath.

SaturateME is a high quality, pure form of marine biology, which is astringently screened for mercury and other heavy metals. Practitioner preferred brands, such as Moment 4 Life undergo more detailed testing and handling procedures to ensure the best quality product, unlike many ‘cheap’ chemist brands which are much higher in heavy metals and other contaminants and storage facilities are not desirable.

WARNING: Not all Fish oil supplements are created equally – Don’t get sucked into cheap, poor quality Brands

8. Include Himalayan Salt in your Diet

When the adrenal glands are fatigued due to extended periods of stress, a nutritionally depleted diet, inadequate rest and general hormone imbalances they are unable to produce enough adrenaline, cortisol and aldosterone. Aldosterone plays a crucial role in maintaining adequate sodium levels within the body, which is required for regulating fluid balance. When aldosterone is deficient your needs for natural sodium increases, which is often why salt cravings are common among those with adrenal fatigue.

YOU MUST CHOOSE A GOOD QUALITY SALT – DO NOT USE NORMAL TABLE SALT

The best salts to use are Himalayan Sea salt (pink salt) or celtic sea salt. Never use standard supermarket iodised or table salt as this is heavily processed, bleached and often contaminated with many impurities. The synthetic nature of this salt, will in fact rob the body of minerals and does not contain the natural minerals which natural sea and land salts contain.

HOW MUCH SALT SHOULD I USE?

Here you need to let your taste buds do the talking. If you are feeling particularly run down and adrenally depleted you will have noticed that you are craving more salt, and in this case it is perfectly ok to add extra salt to all of your meals. You will find that with time your desire for salt will decrease and this is a sign your adrenal health is improving and you are now producing more aldosterone.

Aim to consume at least 1/2 teaspoon of Himalayan salt each day, you can do this by adding it to your food throughout the day, or alternatively you can mix 1/4 teaspoon of pink salt with a glass of water, twice daily.

THE MOST IMPORTANT THING TO REMEMBER

For your body to gain the benefits of salt, you must consume enough water to allow your body to regulate out cellular fluid balance, so always ensure you are drinking at least 2 to 2.5 litres of water EVERYDAY.

9. Infrared Sauna’s

BENEFITS OF AN INFRARED SAUNA 

  • Gentle detoxification – aiding the elimination of toxins and impurities from the body
  • Relaxation – this therapy requires you to stop, rest and relax. Due to the heat & steam in the sauna, you can’t even take your phone in with your very easily, so its a great opportunity to completely switch off and rest the mind and body.
  • Pain Relief – eases tight sore muscles, reduces joint pain and inflammation, increases healing time for soft tissue injuries
  • Weight Loss – The heat from the sauna increases core temperature, increasing the metabolism and sweat rate, leading to an increase in calorie expenditure, without stressing the adrenal glands like high intensity exercise would. 30 minutes in an infrared sauna is equivalent to burning 600 calories.
  • Improved Circulation – due to the increase in core body temperature, blood flow increases, circulating nutrients around the body and out to the periphery making it a great treatment for diabetes, joint pain, and cellulite. 
  • Purify’s the skin – The increased circulation, temperature and increased sweating which results from the heat of the sauna gently cleanses the skin through opening the pores and dislodging impurities and toxins trapped in the skin layers. Our skin becomes a common site for toxins due to the many cosmetics, lotions and potions we apply on a daily basis.

Using a Sauna

Because infrared sauna’s are very gentle, you can safely use these everyday, depending on how easily you can access a sauna. The best thing to do is to a google search in your local area, day spa’s, gyms and health clubs often have infrared sauna’s which are available to the public for a fee.

I actually truly believe that an Infrared sauna is a really good investment and every home should own one. Of course it is a big upfront cost, but it is something worth planning for due to the dramatic health benefits and the simple fact that the whole family can utilize the sauna without too much discomfort. Many detoxification practices can be uncomfortable, difficult and socially akward ie juice fasting, enemas, colonic irrigation, avoiding alcohol etc, where as an infrared sauna is a safe detoxification practice which is enjoyable and relatively easy to squeeze 15-20 minutes into everyday.

USING A SAUNA 

Ideally, as often as you can, for a period of 20 minutes, once to twice daily, of course this is only possible if you have unlimited access.

Depending on how much space you have available in your home there are many variations in saunas, ranging from large wooden 6 seater versions to small portable options which are relatively affordable.

You can pick up a portable infrared sauna for approx $250 Or a more permanent wooden style set up ranging from $1500 – 3000, with a simple google search will bring up many options available within Australia. 

10. Identify, Address & Treat Systemic Infection

It is believed that up to 80% of the population will at some point carry either a parasite or possess ‘Dysbiosis’ which is the over growth of unhealthy or bad bacteria within the GIT tract. We are addressing this situation with the use of your stage one supplements which you are starting this week – KleanseME & ClearME, both of which contain anti-parasitic and anti-microbial properties. In week 3, when we address the Digestive system in more details you will receive a more in depth treatment protocol for identifying and addressing a potential parasite infection.

Thrush, AKA Candida overgrowth

Another really common infection is a yeast or candida over growth which presents with symptoms including:

  • Skin and nail fungal infections, such as athlete’s foot or toenail fungus
  • Feeling tired and worn down, or suffering from chronic fatigue or fibromyalgia
  • Digestive issues such as bloating, constipation, or diarrhea
  • Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis
  • Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog
  • Skin issues like eczema, psoriasis, hives, and rashes
  • Irritability, mood swings, anxiety, or depression
  • Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
  • Severe seasonal allergies or itchy ears
  • Strong sugar and refined carbohydrate cravings

So how do I treat the overgrowth?

Rest assured with you current supplement regime and the additional treatment protocol coming next week, we’ve got you sorted! However if you feel you have suffered from a candida overgrowth for a long period of time, it is possible that the basic 2 week course of herbs will not be enough to eradicate your infection if it has completely overrun your system. In that case, check out this practitioner only product, Ultra Flora SB Dysbiosis, which is available from the Naturopathic only Clinic online.

Exercise & Adrenal Health

KEY POINTS TO CONSIDER WHEN CHOOSING YOUR EXERCISE REGIME

  • If your adrenal glands are stressed you must choose low intensity exercise and limit stressful, high intesity activities which will actually increase inflammation levels, increase cortisol, deplete the system further and prevent you from burning fat

LOW INTENSITY ACTIVITIES

  • Yoga
  • Tai Chi
  • Walking
  • Swimming
  • Slow jogging (depending on your level of cardi-vascular fitness)
  • Pilates

The Key: if you can still maintain a conversation while carrying out your activity, you are still technically low intensity and not placing too much stress on your adrenal glands 

HIGH INTENSITY ACTIVITIES

  • Boot Camp
  • Cross Fit
  • Spin Class
  • Aerobics
  • Most Sport
  • Weight training – can be both depending how much rest time in between reps and the weights

High intensity although, great for the cardio-vascular system and building muscle, it is not necessarily the highest fat burning activity because of its involvement of the adrenal glands in stimulating the release of cortisol, adrenalin and aldosterone which can all inhibit fat burning due to the stress response initiating the body to semi hibernate.

AS A GENERAL RULE

Stage 1 Adrenal Dysfunction – some high intensity exercise is ok, provided you allow adequate recovery time, ideally 2 days inbetween high intensity sessions, you need to be sleeping well and taking an alkalyzing recovery supplement or drinking a green juice post exercise

Stage 2 Adrenal Dysfunction – 9/10 high intensity exercise should be avoided during this level of adrenal fatigue. Gentle exercise only along side a good range of Adrenal repair treatment protocols.

Stage 3 Adrenal Dysfunction – In this stage, most will not feel as though they can exercise due to exhaution and muscle pain and fatigue, however it is important to perform 3 x 30 minute physical activity sessions per week as this is vital for regenerating and reactivating the mitochondria which is damaged in chronic fatigue syndrome. Gentle exercise such as yoga, walking, cycling or swimming will also stimulate and boost the immune system which is vital and improve circulation which is important for delivering nutrients around the body and repairing tissue in general.

Address Your Stress Levels

So how do we decrease stress in our lives? Well that’s the million-dollar question, that not even I have a magic solution for, but in reality it all comes down to changing our perception, learning to ‘let go’ of trying to control everything and flat out seeking help! Whether that help be from family, friends or your partner with more help around the house, or adopting a professional counsellor or holistic healer to help you deal with grief, loss and events that have led to excessive worry. I cannot stress how important reaching out for help is, I know you, you think you are superwoman, well at least you want to be super woman, you want to be everything for everyone and give endlessly to your children, partner, job and friends, but my dear this desire to please everyone and create the ‘picture perfect’ American soapie lifestyle is wearing you thin and creating adrenal dysfunction. And the only way you can actually make a change to the state of your adrenal glands is by owning that you somehow, certainly not intentionally, got yourself into this situation by trying to do too much all at once. Right now, though you can make the choice to stop cracking the whip on yourself so much, yes, unfortunately this means you are going to have to put less on your daily ‘to do’ list and ultimately slowdown in some of your quests to tick off goals from your bucket list, but what’s the point of having it all if your adrenals are so depleted that you feel miserable and too exhausted to actually enjoy what you are creating. It’s now or never, slow down, it’s not a sign of failure, in my books it’s actually a massive achievement to be able to stop and for once put yourself first, before it’s all comes crumbling down around you affecting your health more seriously, your relationships with loved one or your work performance in your job or business. Here’s a spoiler alert, there’s no such thing as super woman, she’s not even a fictional character in cartoons, because she ain’t all that. You don’t have to be super woman to be loved, you are worth and perfect just as you are with your unbrushed hair and half completed ‘To Do’ list 🙂

Here’s a few suggestions of some healing therapy you may like to explore to help you get your head around life:

Holistic Counselling

Psychology

Kinesiology

The Emotional Freedom Technique

NLP (Neuro-linguistic programing)

Body  Consciousness

Joining Doterra

If you are interested in using high quality food grade essential oils, then I recommend you sign up for a wholesale account, it will cost you $35 (which goes directly to Doterra) but you will have ongoing access to wholesale prices of all of their fabulous range. Alternatively if you already know someone who is a Doterra consultant you can order through them.

Follow this link to sign up:

https://doterra.myvoffice.com/Application/index.cfm

You will then need to provide a sponsor ID for your application:

Enroller ID: 2469087

Sponsor ID: 2469087

Enroller Name: Stacey Foat

Basil & Rosemary Body Oil

Basil and Rosemary essential plant oils are both extremely nourishing and nurturing for the adrenal glands and hormone systems in general. You can very easily make your own nourishing body oil by infusing the herbs in some light oil such as jojoba, avocado or sweet almond oil, although any other base you like on your skin is fine coconut, olive etc

How to Make:

Grab a decent sized handful of fresh (ideally organic) Basil leaves and Rosemary leaves and place these in a glass jar, completely saturated with the oil base of your choice. You can use an old glass jar, washed approx the size of 300-500g is sufficient. Allow the herbs to infuse in the oil for 1-2 weeks, out of direct sunlight in a warm, but not hot room. Strain out the herbs and discard, keeping just the oil. Store in an air tight glass jar.

How to Use:

The oil can be massaged into the skin anywhere on the body. If you have endometriosis or PCOS its a great idea to massage the oil into the abdomen each evening. Massaging the oil into the lower back, approx around the site of the Adrenal glands or into the feet each evening is a lovely therapeutic application of the oil, allowing the healing constituents of the basil and rosemary to enter the body. Alternatively you can use the oil as a body moisturizer, although depending which oil base you use and your skin type, you may find it too heavy to use daily over such a large surface area. There is no harm on using on the face, although again it may be a little heavy and clog delicate pores in sensitive skin.

ALTERNATIVELY you could chose a premade Essential oil blend, specifically for Balancing hormones from Doterra

From there you can order any Doterra products you like, including Clary Calm which is the number one hormone balancing and female supportive formulation by Doterra. It also doubles as a really great perfume alternative if you are avoiding the toxic chemicals associated with Perfumes.

MACA ROOT

BENEFITS OF MACA:

  • Rich source of natural vitamins and minerals – iron, zinc, Calcium, magnesium, phosphorous, amino acids and  B and C vitamins.
  • Increased libido and sexual desire in men and women
  • Balances hormones and increases fertility
  • Supports menopausal hormonal changes
  • Relieves PMS, menstrual cramps, anxiety, hot flushes and body aches and pains associated with PMT
  • Increases energy and stamina, particularly great for endurance athletes
  • Nourishes and supports  the adrenal glands
  • Restores red blood cells
  • Improves skin resistance
  • Clears hormonal related acne and blemishes
  • Balances mood and emotional well being

MUNCHY MACA BITES

INGREDIENTS:

  • ½ cup raw peacans
  • ½ cup raw sunflower seeds
  • ½ cup raw, natural peanuts
  • 1 Tablespoon maca powder
  • 1 Tablespoon chia seeds
  • 10 medjool dates (pits removed)
  • ½ teaspoon sea salt
  • 2-3 T water
  • Crushed peanuts extra, for rolling

In a high powdered blender combine all the ingredients, as smoothly or roughly as you desire, just as long as they combine well when rolling your balls. If you are lazy like me, you can always skip the rolling and press the mixture into a slice and consume it that way. Other wise roll your balls in the crushed peanuts, then leave to set in the fridge.  

Also known as Tulsi or the herbal botanical name – Ocimum Sanctum

  • Reduces anxiety
  • Lowers cortisol
  • Supports the stress response
  • High in vitamin C
  • Adaptogenic properties
  • Regulates blood sugar levels
  • Specifically indicated for: Anxiety, adrenal fatigue, acne, hypo-thryoidism, lung disorders, asthma, fevers and Depression

Herbal Tea – Holy Basil

Grow or buy some fresh basil and allow to dry. This can be done in the oven on very low temperature for 20 minutes, or in a dehydrator or out in a sunny dry place for several week. Once you have the dried herb, chop it into fine pieces and take 1 teaspoon, soak in boiling water for 2-3 minutes then drink.

Purchase from Health food stores or Make your own!

Managing Anxiety

Through the course of the Balance Me program we will be addressing the causes of the anxiety and therefore healing at a cellular level, so the aim is to have you anxiety free by the end of this 12 weeks, and more importantly anxiety free for life, provided you maintain the Hormone balance.

Aside from elevated cortisol and a heightened stress response there are other factors which cause Anxiety

  • Nutritional deficiencies: B12, Folate, Iron, Zinc & Magnesium, all which are important co-factors for the production of serotonin
  • MTHFR Gene mutations
  • Pyrroles Disorder
  • Side effects from certain medications
  • Diet and lifestyle too high in ”Stimulants” such as alcohol, coffee, sugar
  • Stressful lifestyle
  • Grief, Phobia’s and fears
  • Over active Thyroid function

If you have suffered chronic anxiety, you may require some further investigation as to the entire process which is out of balance in your system and in that case I would recommend investigating some further functional pathology so to ensure we can put together the most efficient and fast acting treatment protocol.

IMMEDIATE RELIEF FOR ANXIETY

I recommend you jump over to the Practitioner only Tool Kit, where you can pick up one of the most effective, highest strength, purest quality herbal and nutritional remedies for providing quick relief for Anxiety or Depression.

PLEASE NOTE: if you are on Anti-depressant medication, please check with the individual product as to whether it is safe to take alongside your medication, this is documented in the information section of each product.

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Improving Sleep Quality

  • Avoid stimulating activities before bed
  • Put your smartphone, ipad or laptop away at least half an hour before you plan to go to sleep
  • Drink a cup of Chamomile, Passion flower or Lemon balm herbal tea
  • Listen to a guided meditation
  • Difuse Doterra Lavender oil in your bedroom at night
  • Have a relaxing hot bath before bed, with epson salts and Lavender essential oil
  • Utilise any of the key products for Anxiety, take 1-2 tablets, 1 hour before bed
  • Avoid stimulants such as caffeine, soft drink, coffee, alcohol and sugar before bed
  • Massage Magnesium oil into your feet
  • Take 1 tsp of MagME 30-60 minutes before bed

Adrenal Hormone Investigations

Precision AnalyticalFunctional Pathology Investigation for Adrenal Health

DUTCH – Adrenal 

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If you are interested in further investigating the health and functioning of your Adrenal system and stress hormones this is the Dry urine test I recommend. The reason this test is so important is that it will assess the amounts of hormones your body is producing, but it will also identify how your body is metabolising, recycing and actually utilizing these hormones.

Adrenal Dysfunction is when the body is not producing the correct amount of stress hormones – Adrenalin, Cortisol, Aldosterone, BUT this could mean not producing enough or producing too much and there are multiple reason why this can occur, so getting clear on what exactly is going wrong is the best way to ensure your treatment intervention is spot on for you.

I would recommend additional testing for:

  • Anyone with Chronic fatigue syndrome
  • Long term chronic low energy levels
  • Chronic severe anxiety or insomnia which has not responded to other forms of treatment
  • Anyone who has used steroid treatment ie corticosteroids for a long period of time
  • Those with Addison’s disease or Cushing’s Syndrome
  • Unexplained Infertility
  • Long term inability to lose weight

Another week down, see you in week 3!

Checklist

  • I have started taking Stage 1 Supplements
  • Classified which stage of Adrenal Dysfunction I am in
  • Commenced the recommended amount of Adrenal
  • Added Maca to my diet
  • Listed to all of Video and Audio Training’s for week 2