Breathe!

Paul Bragg said, " Breathing deeply, fully and completely energizes the body, calms the nerves, fills you with peace and helps keep you youthful."

What is the most important chemical in our bodies? OXYGEN! If we do not have oxygen, we will die! I love this chapter on Breathing in my book, Looking Younger& Living Longer. Here are some tips from my book about breathing, which have really helped me relax and stay calm, especially when I start feeling stressed out. Those of us with Adrenal Fatigue need to constantly remember to breathe and to keep calm our bodies, our minds and even our spirits. Here are my favorite excerpts from this chapter: * The main function of oxygen is purification. *Most people are shallow breathers. They get oxygen into the upper regions of the lungs but seldom get sufficient oxygen into the deep lower regions of the lungs. They become oxygen-starved and pale and lack energy and go-power. Good posture is important to correct breathing. Posture affects the chest and chest walls. Dr. Andrew Weil's 4-7-8 breathing exercise: Although you can do this exercise in any position, sit with your back straight while learning the exercise. HOW TO TIPS: Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your your mouth around your tongue. Try pursing your lips if this seems awkward. (I know this seems weird, but it works...it just doesn't look pretty :)

1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose to a mental count of "4"

3. Hold your breath for a count of "7"

4. Exhale completely through your mouth, making a whoosh sound to a count of "8"

5. This is one breath.

Repeat the cycle three more times for a total of four breaths

If you don't let it go, this is what happens...we really do start to unravel!

I want to be healthier, but where do I start?

The first book I read about improving myself through nutrition since being diagnosed with Adrenal Fatigue was Looking Younger and Living Longer by Mary Robert Smith, N.D. I love her list for overall improved health. If you are feeling overwhelmed, this is a great place to start...a great place to refer to and it is manageable.
It is important to add one new thing at a time, or you will feel frustrated and more likely to give up, then if you are slow and steady. If you are in a hurry, print out this list and read it and reread it! I am still working on this and feel like I can almost do everything on the list without ever thinking twice, but it was been 3 months. The following info has really been life-changing.

Here is what she recommends to rebuild your body-the anti-aging program:

1. Unprocessed foods. Eat fruit and veggies and raw nuts, organically grown (or local) as much as possibly. Highly-refined and processed foods are robbed of the essential vitamins, minerals, and enzymes necessary for good health. Many contain MSG or other harmful chemicals.

2. Protein. Protein intake is important, but animal protein has been linked to cancer. Plant proteins are healthier and safer. If you have a protein deficiency, your ability to metabolize toxins is diminished. Complete proteins are necessary for muscle building:
a. Meat: Eat meat sparingly, if at all. When you do eat meat, make it grass-fed beef, with no hormones or antibiotics. Cook meat on low heat, as protein is injured by prolonged, high heat.

b. Dairy: Commercial dairy contains more "casein" then we should ever consume. My idea: Try using raw milk and raw cheese, which means it is unprocessed and from grass-fed, healthy cows. Cage free hens are healthier chickens and will produce healthier eggs. If possible, buy eggs from hens fed on flax seed. They are full of the omega 3 fatty acids. Get fermented yogurt with lactobacillus acidophilus and other friendly bacteria that aid in your digestion and improve your immune function.

c. Legumes: Beans, including soy, are the best source of protein with no bad fast or bacteria to worry about. Plant based proteins are "safe" proteins. You can combine beans with any of the following to make a complete protein: cheese, corn, nuts, rice, seeds, or wheat. You can combine rice with any of the following to make a complete protein: beans, cheese, nuts, sesame seeds or wheat.

d. Nuts and seeds: Raw and unsalted are best. Keep in the freezer and bring out in small amounts, if left out, they can become rancid.

3. Fruits and Vegetables, organically grown. Fruits are vegetables are full of antioxidants, which are an important key to living longer. They should be the basis of your diet. (I try to eat now at least 1 pound of raw vegetables..usually more.)

4. Use 100% wholegrain cereals, breads, flours, and brown rice. They contain important B complex vitamins, vitamin E, minerals, fiber, antioxidants and the important unsaturated fatty acids. Whole grains will increase your intake of chromium and other trace minerals essential for immune function and blood sugar regulation.

5. Use cold-pressed virgin olive oil and coconut oil. These are an excellent source or the healthy, essential, unsaturated fatty acids, which are absolutely essential to good health. Replace butter or shortening with coconut oil in your baking and frying. It is great tasting, does not burn at high heat.

6. Juice. Get a juicer, and use it. You can get such a high concentration of vitamins and minerals in a glass of juice. Be sure to have at least one glass every day, preferably a green drink. Whenever you are ill, it would be wise to drink only juices until you feel better.

7. Drink at least 8 glasses or pure filtered water daily, preferably ten. Dehydration is a major cause of disease. Water delivers nutrients around the body, regulates body temp and transports waste

8. Drink a honey vinegary drink daily. This is made with 8 oz. pure water with 1-2 t. pure apple cider vinegar (Braggs), 1-2 t. honey. This drink will give your body the potassium it needs, keep your pH balance where it should be, and keep your arteries clean.

9. Take a natural whole food supplement. And make sure you are getting at least 1,100 IU vitamin D and 1200 mgs of Calcium to prevent the risk of cancer.

10. Drink Aloe Vera Juice every day. Aloe juice will help your digestion, and is also very healing to your body. 2 ox. or juice once or twice daily. Make sure it is whole leaf aloe with no fillers in it!

11. Take a chlorella supplement. This will increase your energy noticeable. Most nutritionists recommend taking a green supplement. Chlorella is superior to all of them (meaning wheat grass juice, barley grass, spirulina or chlorella).

12. Exercise for at least 30 minutes every day. Exercise makes your brain grow, helps prevent cancer and heart disease

13. Deep breathe. Take cleansing breaths every day, in fresh air, while you walk and before going to sleep to relax and induce sleep.

Email me with any questions: leannahunt@gmail.com. I would love to talk to you about any thing!

Snacks

I have had a few people ask me about snacks, especially for those with adrenal fatigue. If you find yourself getting tired in the afternoon, you can do a lot just with food to help you out.
It's important to eat snacks throughout the day. Especially if you are fighting adrenal fatigue, you don't ever want your body to get too hungry..because then it was to work harder than it should to stay a float.
I am trying to snack on things that my body can process and use for fuel, without having to work too hard, to try to help sustain my energy better throughout the afternoon.
This info is taken from Original Fast Foods:

"Carbs, proteins and fast supple the body with 100% of its energy. CARBS are broken down into sugars, proteins into amino acids and fats into fatty acids and glycerol. Complex carbs are made up of long stings of simple sugars which much be broker down in to individual sugars before they can be utilized for energy. They take longer to digest than simple sugars found in fruit, but are still quick energy sources when compared to fats and proteins. Simple and Complex carbs from whole foods are the most ideal energy sources for the body. .........
Protein...when protein is consumed in excess, the excess is either broken down or excreted from the body through the kidneys and stored as body fat. It's better to use carbs for an energy source because carbs are the only energy source that can be stored as glycogen (which is the most ready and explosives source of energy for the body and can be rapidly converted to energy as needed.
Fat....consumed in excess of true needs are stored as body fat, which is not utilized for energy unless glycogen stores in the muscles and liver are exhausted and the only remaining fuel source is body fat."
We should try to meet our caloric needs with this ratio 80/10/10. 80% carbs, 10% fat, 10% protein.
It's amazing that we can get enough protein by eating a plant based diet, eating foods in their season.
If you are trying to lose weight, or recover from an illness try to:
Consume 8-12 fruits each day, along with all the leafy greens and raw vegetables you can eat (at least one pound). Limit your consumption of fats (nuts and seeds) to 1 ounce a day.
If you need more calories, then go to starchy vegetable, legumes and then sprouted/soaked grains.
What I snack on:

Fresh fruit, dehydrated fruit, smoothies with fruit and lots of greens, maybe a few soaked almonds. If I am really hungry, I eat carrots and hummus, home made granola (with coconut milk), tropical oat and chia bars and grain free trail mix bars...all the recipes are a few posts below this one.
You can also make your own Larabars. If you don't want to make them, you can buy them at any health food store, or even on Amazon. My favorite flavors are Key Lime Pie, Chocolate, and Chocolate Chip Cookie Dough. These are a whole foods bar that are made from fruits and nuts. HERE is a recipe to make your own.
If you have any questions or want to know more about this, don't hesitate to ask!

Is there such a thing as Adrenal Fatigue?

I came across this article today and was really surprised. The author, an MD is basically saying that Adrenal Fatigue is not real! If you are interested, you can read his article HERE. He says:

"Adrenal Fatigue is a term applied to a collection of nonspecific symptoms which include: body aches, fatigue, nervousness, sleep disturbances and digestive problems...it isn't an accepted medical diagnosis....Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal. As a result, they can't produce enough of the hormones you need to feel good"

After experiences all the above mentioned symptoms, and after treatment...am improving and all my lab results are improving, how could this be made up? He says the symptoms are "nonspecific," but I think the more I have read about adrenal fatigue...we are all in the same boat! What this doctor was proposing about stress and fight-or-flight..I believe whole-heartily. It is exactly what Adrenal Stress is..and is not Chronic Fatigue or Fibromyalga, like he is proposing...maybe related...YES, but Adrenal Fatigue is real and is certainly overwhelming and frustrating, when you don't know what to do and when you can't figue out what is wrong with you!

I think a lot of doctors don't accept Adrenal Fatigue as a real thing, because it isn't something they are taught in med school. They learn about Addison's Disease, which is an underlying disease that causes an insufficient adrenal gland. There is no money to be made in Adrenal Fatigue. After counseling with my nurse practitioner and reading about Adrenal Fatigue, by doctors that accept it and are helping people recover ever day, I know that I must do the following to be healthy and continue to recover (program taken from "Adrenal Fatigue: by Dr. James Wilson). Although I choose to buy my vitamins and supplements from James Wilson, there are many doctors now that understand Adrenal Fatigue and how serious it is and will help you on your road to recovery. Hopefully, they will tell you the following:

1.Be in bed by 10 at the latest and asleep no later than 11 p.m.

2. Try to sleep in until 7...9 is ideal. I laugh at this, because being a mom, I don't often get this luxury..but I have a supportive husband who will let me sleep in when I get the chance. Your adrenals like to sleep in...remember that.

3. Awake with a glass of water and add 1/2 t. salt

4. Have a balanced breakfast of proteins, fats, and small starchy carbs (unrefined)

5. eat a snack around 10:15 of protein/fats/carbs and rest for a few minutes with your feet off the ground. Also practice deep breathing.

6. Eat an early lunch, before noon..You don't want your body to get too tired or your adrenals will always be playing catch up. Getting too hungry, is like your body being too tired. always make sure you eat throughout the day. lunch should be a balance of protein, small amount of carbs and fat and three different colored veggies. Make sure to chew slowly.

7. 2:00-afternoon snack of protein/fat/carbs and rest for a few minutes.

8. Eat an early dinner..before 6 pm and have protein, unrefined carbs and three different colored vegetables!

9. 7:00-relax and practice deep breathing

10. Small snack before bed

11. in bed by 10 and asleep by 11.

Lab Tests

When I was diagnosed with Adrenal Fatigue, it wasn't just like Kristie (my nurse practitioner) told me I had it and that was that. She did a full extensive blood work panel done. It was seriously like 10 HUGE viles of blood...sorry if that grosses anyone out. I know now how important it is to have your labs done and for maintenance..maybe once or twice a year. Since I am still in recovery mode, I will get my iron checked monthly, along with follow ups on B12, Vitamin D3, TSH (thyroid), T3 (thyroid), and DHEA (the stress hormone).
After two months of no exercise, trying to eat really good, staying away from stress (whenever possible), IV Iron Therapy, and taking lots of "stuff," I was amazed at my current results from my lab tests. Everything went up which is amazing...especially my ferratin (iron). It want from a scary low of "25" and now is "158."
The thing I love most about my nurse practitioner is that she is all about disease prevention and OPTIMAL health, not just being OK. When was the last time you heard YOUR doctor tell you he was concerned about your optimal health.
Unless you do these lab tests, you will never know. Even when I was diagnosed with MONO, they never did complete blood panels. Now I think it was most likely a bad bout of Adrenal Fatigue, and I just didn't know it.
Here is why these vitamins are soo important. (This info I have taken from Looking Younger and Living Longer:
B12: is needed to prevent anemia (makes sense why this and my iron were low) and it aids in the development of red blood cells. When first tested, my level was only 200 and I am trying to get it to 1200. Kristie told me that when I was exercising so intensely, my red blood cells were basically carrying severely limited supplies of oxygen to my muscles...hence why I was getting dizzy and not able to endure the stresses I was putting on my body. B12 is also necessary for good digestions. B12 can help with your mental state, coordination, increase energy (this one I noticed right away after my first B12 shot), relieves nervousness, and can help with insomnia (this is the first time I am sleeping through the night since Tyler was born and he will be three in May...crazy!)
Natural B12 sources: animal protein and found in small amounts of raw wheat germ, bee pollen, cheese, eggs, fish, and sunflower seeds.
Vitamin D3: (my level started at 52 and she wants it at least 80) Many of us are not getting the sunlight required to produce enough vitamin D in our skin. Since Vitamin D is only found in fatty fish and certain kinds of mushrooms, it is important to take a good quality Vitamin D3 supplement. I order mine from Med Quest. Click HERE to go to their website.
TSH (thyroid stimulating hormone). The thyroid is a tricky little things. TSH, you actually want low and T3 (you want to stay in the higher range). My TSH actually went up this time, which Krisite said is normal as it is adjusting to the new vitamins and supplements I am taking and as it is not having to work as hard, because they other hormones are doing more of the work now. Just getting the info on my thyroid was worth all the labs. Soo important to know if everything is working if you body.
DHEA (Dehydropiandrosterone Sulfate). My DHEA level started out at 83 and is now 130. It should be around 300. This is the hormone that suffers also with Adrenal Stress. There is so much info about this online. I also get my DHEA from Med Quest. Read about DHEA on their website HERE.
It makes perfect sense that I have been soo anemic, especially with my body not functioning properly. It is important to know what is going on in our body. We are so blessed to have the bodies we do, even though we wish they were better in certain areas. We owe it to ourselves to take care of ourselves. I just thought I was the type of person who was going to have to be exhausted ALL the time. Now I know that I don't have to be tired, moody, withdrawn and not capable of doing what I want in life. You will never know, unless you find out what's going on INSIDE your body. You are incharge and it is in your best interest to find a health care providor that cares about your "Optimal Health." People like Kristie are a rarity. I am lucky to have found someone that specializes in Women's Health and Hormones.
There are a few more supplements that I am taking, but will go into those another time. Have a fabulous day!

Kristie Rosser Presentation1 of 4.mp4

Kristie Rosser Fighting Fatigue Presentation 2 of 4.mp4

Kristie Rosser Presentation 3 of 4.mp4

Kristie Rosser Fighting Fatigue Presentation 4 of 4

"The key to change...is to let go of fear"

Why is change so hard? I've questioned this many times, especially lately. How come we are soo set in our ways and we can't do the things we want to do or HAVE to do...because we lack the ability to do something new..or different.
When I was diagnosed with Adrenal Fatigue and told to cut out sugar, white flour, processed foods...it was hard for me to accept. Many people that know me, would say I eat healthy anyways. When I took a good look in my cupboards, fridge, and freezer, I saw things that I wish weren't there...Why are those foods there? They are there because they are comfortable, they are fast, they bring smiles on my children's' faces, and they are what I resort to when I need a fall back. We all have those nights that we cook what we can in 5 minutes, without even thinking.
As most of those foods are gone now because I haven't replenished my "easy" supply, I have found myself overwhelmed in times of panic and hurry, instead of reassured...because my "fall back" options have been used up.
Cooking real, whole foods is not always easy. It takes preparation, work and time to make a full meal, vs. opening a pizza box and sticking it in the oven.

Why would I do it then? I have been asked this by several people (including myself), and here is what I have come up with:
David and I have decided, after much studying and research, that we are going to consume a mostly raw diet...I would say about 70-80% raw. I am trying to eat at least 1 pound of raw vegetables a day, soak/sprout all nuts, seeds, legumes, and limit meat and dairy to organic. Right now, we aren't doing any dairy, but when we do, we are going to try raw milk and cheese. We have only had meat a few times in the last month and so far, don't really miss it. Because we are not having as much meat, both David and I are taking B-12 and Vitamin D. (I have to have B-12 shots anyway, so no biggie for me).
As I looked through cookbooks, non-fiction books, researched online and talking with a few "raw foodists," I realized that this was pretty overwhelming, so we are taking it slow. Every day is not perfect, but I think it's getting better.
The last two weeks we have all undergone our own sort of detox. Nothing crazy, because we aren't strict and the kids get stuff at school and from friends, but I have noticed changes in everyone:
David got very sick for 10 days and lost 8 pounds, and is now better.
Victoria had a few small anxiety situations and it finally seems to be out of her system.
Jocelyn has had some anger outbreaks and has finally calmed down
Tyler just keep getting calmer and happier. He had birthday cake at a party on Saturday (first sugar in a while) and he wouldn't keep his clothes on and was bouncing off the walls...now I know why he has been so crazy.
Me...I really haven't noticed anything different, except when you cut out sugar and other processed salty things, your cravings actually go away. I can sit and not feel like I "need" to eat something sweet or "need" a treat. I feel peace and contentment.
So, why are we doing this for the long haul..because it is good for us and it's what we feel we need to do for ourselves and our children. To give them the opportunity to eat real food that is good for their bodies and their spirits.
If you want a good article on raw food that explains it all, click HERE!
Because we are taking baby steps, I needed a place to start with good sound wisdom, recipes and info that I could relate to and understand. The book that sealed the deal and confirmed everything I was wanting to change, is called: Original Fast Foods. You can buy it HERE (only 20$)and read about the program (in a short 20 page e-book) and why it works, HERE!
I will be using this book a lot for reference. I am impressed with the author, who after being sick for 10 years and doctors couldn't help him, decided to eat mostly raw foods and cut out meat and basically cured himself through what he was eating. He ties in religious ideas and at the end of his book compares every major word religion and their thoughts on food. The recipes are awesome, some of which I will be starting to share and is just a great reference point if you don't know where to start (like me) and feel like it's impossible to make any changes in the way you eat.
Daniel Simmons, the author, isn't selling any product, just ideas to help you feel the best you ever have.
I have found it an easy place to start making these changes. A few quotes on change before I go:

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."

"The doors we open and close each day decide the lives we live."

"Any change, even a change for the better, is always accompanied by drawbacks and discomfort."

What is Adrenal Fatigue?

I didn't know what it was either until I was diagnosed with it two months ago. After I talked with my mom and looked over my health history, I really think I have had it since my senior year in high school when I first got sick from just the pure exhaustion that the last semester of high school brings.

ADRENAL FATIGUE IS....

a series of symptoms signifying that the adrenals are not functioning properly. symptoms include: tiredness, "grey" feeling, just not normal.

1. you feel tired for no reason

2. you have trouble getting up in the morning, even if you went to bed at a reasonable hour

3. you are feeling rundown or overwhelmed

4. you have difficulty bouncing back from stress or illness

5. you crave salty and sweet snacks

6. you feel more awake after 6pm than you do all day.

I have been diagnosed with mono twice in the last ten years, both were at very high stress periods of my life. I wonder now, if more blood work would have been done, if I would have figured out sooner than now, what I have been dealing with.

Once I met my new nurse practitioner, Kristie Rosser, and she did a FULL (10 viles worth) blood panel, she showed me how SOO deficient I am regarding different vitamins and which hormones were super low...or too high. All of these test levels just confirmed the Adrenal Fatigue.

I have learned so much from her, from reading several books, the best of which is Adrenal Fatigue, which you can buy through my store on Amazon.

I am taking the Adrenal Fatigue supplements and am changing the way I eat and what I put into my body.

So far, taking a break from exercise has helped tremendously and for the first time in a long time, I am feeling healthy!