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Monday, November 21, 2011

Adrenal Fatigue: How to Improve Your Adrenal Health

By: Alex Liska
Hello everybody!! Thanks for stopping by my site, i am pleased with all the feedback i have been getting from all my readers lately; a lot of you seem to be learning new things by reading my posts, trying out the workouts i've posted as well as the recipes! This is great news for me, so i will continue to write more articles :)

I have been doing a lot of research lately on thyroid and adrenal health and the confusion between low thyroid function and adrenal stress. It seems that many 'hypothyroid' symptoms are so similar to adrenal fatigue that even tests for thyroid and adrenal problems can be misinterpreted by doctors. On top of that many doctors seem to think that if you have low thyroid function it may be adrenal stress that is causing these problems; which would lead for the patient to need more tests to determine what is really going on! Yikes!!! Your adrenals and thyroid work hand in hand to supply your body with energy so it's essential for these to be working efficiently.
Let me explain a bit more about your adrenals before i offer some simple nutrition solutions ;)
The adrenals are 2 lima-bean sized organs (maybe a liiittle bit bigger) that sit on top of your kidneys and that work hand in hand with your thyroid to ensure that the organs in your brain (pituitary gland/hypothalamus), your digestive system, liver, sexual organ system, heart (just to name a few) are working properly!! They are responsible for the body's "fight or flight" response and secrete some of the most important hormones including adrenaline, testosterone, estrogen, progesterone and DHEA.

Here are some signs of adrenal malfunction/stress:
-Difficulty losing weight
-Loss of interest in daily activites
-Lack of will-power
-Physical as well as mental exhaustion
-Lack of motivation
-Cravings for sugar (excessive)
-Excessive cravings for salt
-Loss of muscle tone
-weightloss
-Depression
-Headaches
-Eating disorders
-Brain fog/memory loss/mind gaps
-Allergies
-hormone imbalances
-Excessive thirst
-Insomnia/Difficulty sleeping
-Hair loss/thinning hair
Those are a few symptoms that may very well indicate that your adrenals may be under a lot of stress and malfunctioning!!!

Here are some tips to help IMPROVE YOUR ADRENAL HEALTH:
- Do not over-train!!! Take a rest day if you feel your body is "too sore" and you don't have the energy or desire to train that day, especially if you have been training regularly.
-Replace refined sugars with 'Stevia Herbal Sweetener' or 'Xylitol' ... Keep in mind that refined sugars feed the evil yeast "candida" which raises your blood sugar and deprives your body of essential minerals!! 
-Cut back on animal protein!!! That is, if you are consuming too much! Studies have shown that most people don't have enough hydrochloric acid (stomach acid) to digest animal protein which in turn creates an acidic internal environment when unable to digest this protein! 
-Try taking digestive enzymes to help your body digest proteins!
-Take a B-Complex/Vitamin C supplement/vitamin!! Most people that suffer from adrenal stress are deficient in B and C Vitamins (this also leads to stress).
-Consume more foods that are high in potassium versus sodium (Veggies are a great choice! So are low/moderate Glycemic Index Fruits - In moderation of course)
-Opt for smaller, more frequent meals versus larger ones as it facilitates digestion and your body is able to absorb minerals/vitamins better
-Consider trying Wild Yam (herbal supplement) as it has been shown to provide the body with DHEA activity!!
-Follow a diet that consists of WHOLE FOODS!
-SEA-WEED SUPPLEMENTATION!!!!! I saved this one for last because i think it is one of the most important tips!!! Here in North America, we are deprived of algae/sea-weeds/iodine and other essential minerals and nutrients that come from the sea! I suggest incorporating 'Spirulina', 'Hawaiian Spirulina' (Blue/Green Algae), Kelp, Alfalfa & Cholorella... I like to use "Greens Plus" by Genuine Health as it contains all these sea weed supplements that are so beneficial to the adrenal glands and body overall !!!

Well, that's it for now! I will continue researching adrenal health as well as thyroid health, as i find this topic to be VERY interesting and i think that some of these tips and insight may be very beneficial to a lot of you! If not, you might know someone that could benefit from better adrenal/thyroid health :)
As I always say, "you are what you eat" so eat clean at least 70-80% of the time, stay active and stay positive!

Also, before I go, in response to Facebook messages/inquiries asking me if i design personalized workout programs and nutrition plans: YES I DO :) Just e-mail me if you have any questions: Alex@AlexLiska.com

Thanks for stopping by my site and have a great week!!!!

xo,













Alex L.

Wednesday, November 2, 2011

Ab Ripper Workout and New Journal Entry

Hello everyone!!!!:)
A lot of you have been messaging me on FB/e-mailing me asking what I do in terms of diet, and lately i've been asked over and over again if i'm dieting for a show! That is very flattering :) But i have to be honest with you all, even if i did not plan to compete anytime soon I still want to stay lean year-round. This requires balance and finding a healthy medium. In other words, I am eating very clean 80% of the time. I follow a fairly low carb diet consisting of whole foods & carbs around training times only but I also switch up my diet template on rest-days and consume less calories and switch the macronutrient ratios.
I have weekly cheat days OR what i'll do is have a small cheat every day but keep it fairly healthy. For example, I'll have a small bowl of icecream with a large scoop of fry's cocoa powder mixed in, which basically turns my ice-cream into a 70% cocoa frozen dessert! The key for me is, when cheating to practice portion control and drink a lot of water with my cheats. I am very cautious of using too much sodium on my days where i consume mixed energy sources (carbs/fats/protein) because otherwise i will get very bloated!!! On my depletion days since i'm consuming less calories overall i dont mind to over do it with condiments/sodium/diet beverages & splenda... LOL
I am confident that after years of trial and error I have found the approach that is right for my body-type! My clients are also having a blast with their cyclical keto diets, & going hard with the starches/sugars on carb day(s) LOL ...
I have also found a wonderful post-drinking protocol which allows for a day of partying/drinking once a week or once every 2 weeks :D In my humble opinion, life is all about balance therefore if i cannot drink till i'm sh&t-faced at least once a month (by choice) or have cheat days when i'm totally craving junk, my whole fitness plan will suffer!!! Balance is the KEY to success... Moderation is your BEST FRIEND!  If you look at the pic of me to the left, I do LOVE my green veggies (raw spinach especially), but I also love my dry red wine & gin (no picture of this yet lol). So if you can control your eating habits but allow for a well-earned cheat for mental relief, and continue to train consistently, you are bound for success :)

And yes, for those of you that have asked on my photos on FB/statuses if i design meal plans/training plans or train athletes to compete in bodybuilding/fitness shows.. YES I DO! :D
E-mail me: Alex@AlexLiska.com and we can discuss more !!

As promised earlier, here is the workout i did today! I mentioned on facebook that I'd be posting it for you guys to see so here it is:
-30min Stepmill - Level 8- Pushing through the heels and no handles for the 1st 10min. then walking backwards holding onto the handles, slightly leaning forward and pushing through the heels for 10min. The last 10min was a combination of walking sideways/backwards and running up the steps ...


-Walking lunges (no weight) around the gym for 15min.


-CORE BURNOUT:
3 sets 15-20reps each:
-Hanging leg raises
-Broomstick twists superset w/ Ab Vaccums
-Machine crunches superset w/ Crunches on bench holding 10lb plate
-Decline leg raises


Finished with one set of close-grip unassisted pullups performed to failure with good/controlled form (I like to do a set of these @ the end of every workout to strengthen my back!)


Thanks for stopping by my site and stay tuned for more...

xo
Alex L. :)