Going to the grocery store felt like a Marathon…Fighting Adrenal Fatigue

Some home tips on how to fight Adrenal Fatigue…

Tired“, “worn out“, “exhausted” , Tired and Wired” – these are words that I do occasionally use to describe how I’m feeling when I am helping clients understand adrenal fatigue. They’re also words I’m very mindful of when they do escape my lips as it’s showing I need to slow down and deal with this very prevalent (but rarely diagnosed) health condition.

Adrenal fatigue happens when your adrenal glands cannot adequately function in response to physical, emotional or mental stress. The symptoms of adrenal fatigue are not precise, but include low output of adrenal hormones including cortisol that normally helps to moderate inflammation and help balance our circadian rhythms(among other functions). While we normally experience a burst of cortisol in the morning and a decrease in the evening as part of a 24-hour secretory cycle that aids wake-sleep patterns, in adrenal fatigue this secretion may be diminished leading to fatigue, insomnia, mild depression, pain and inflammation, and chronic low energy, weight gain, hormone imbalances, anxiety.

The first time I realized that I was suffering from something greater than just being tired was when I felt like going to the grocery store was running a marathon. I was working out non-stop, eating perfect, sleeping 9-10 hours a day and I still felt awful. My body was literally falling apart.

Proper nutritional supplementation is the key to supporting adrenal function, with deficiencies in many vitamins and minerals increasing your susceptibility. A poor diet is one of the predisposing factors for adrenal fatigue as processed foods and fast foods are lacking the essential nutrients vitamin C, B vitamins, essential fatty acids and minerals including magnesium and calcium.

Following these adrenal-friendly food recommendations will provide with a range of nutrients for increased adrenal health and function, help to stabilise your blood glucose and energy levels and aid you during times of stress:

  • Adopting a wholefood diet – while avoiding junkfood, processed foods and ‘food-like products’ to remove dietary stressors and to boost your energy and vitality.
  • Eating five to six servings of fresh vegetables (either raw, cooked, or blended/juiced) to ensure you eat enough fibre and nutrient-rich foods everyday.
  • Drink herbal teas including dandelion (a digestive, nutritive herb) or licorice (an adrenal specific herb). If possible drink them slowly and mindfully as part of a daily, destressing, me-time ritual to unwind.
  • Eat more whole protein including lean red meat, poultry, fish including salmon, eggs and plant-based protein sources to increase your energy and give your body the amino acid building blocks needed for balanced mood and hormone production.
  • Increase sources of probiotic foods including cultured dairy products, kombucha, sauerkraut etc to help with hormonal balance, increasing your immunity, energy and improving mood.
  • Eat more sources of vitamin C, and supplement with 2-3g vitamin C per day. Include more of the following food sources of vitamin C: chillies, peppers, citrus, dark leafy greens, strawberries, kiwi fruit, broccoli. The adrenal glands contain very high levels of vitamin C, but are easily depleted in chronic stress and adrenal insufficiency.
  • A good way to put some of these recommendations into practice is to get in the habit of making fresh smoothies and juices daily, made with health-boosting ingredients. This is my Green Adrenal Tonic Smoothie, containing oodles of adrenal-friendly vitamins, minerals and phytochemicals from citrus, kale, apple and ginger.


This adrenal power smoothie is a great support for your health and the healing process for adrenal fatigue.

An orange

For the vitamin C, which plays a vital role in adrenal gland function. I use the full fruit instead of just juice to keep the beneficial fiber. You could also use Designs for Health Vit C powder.

Coconut milk

For the healthy fat component. (Always buy the full-fat version! I’ve also seen this sold in cartons to to avoid BPA.)

Real Salt

Those with adrenal fatigue are often deficient in sodium – an essential mineral for human health. (I use and adore Salt works sea salt – my favorite source for unrefined sea salt with its beautiful flecks of natural minerals to help sustain health. Or you could switch it up with trace minerals.

Virgin coconut oil

For its proven anti-stress and antioxidant effects, among other benefits.

Grass-fed gelatin or collagen

For joint care and digestion benefits. Designs for Health has a Whole body Collagen. I also like Great Lakes gelatin.


For its powerful anti-inflammatory properties. (source)

These ingredients all combine into a happy adrenal smoothie powerhouse.

Because when the adrenals ain’t happy, ain’t nobody happy. Or something like that. Gnarly adrenals: meet happy smoothie. May your union be daily, and your healing power be exponential.

Bottoms up!


  •  1 orange peeled
  •  1/2 cup full-fat coconut milkshould be nice and creamy
  •  1/4 tsp  more if you can stand it or trace mineral (liquid)
  •  1 T virgin coconut oil
  •  1 tsp collagen
  •  1/4 tsp turmeric
  •  Add all ingredients to a high-powered blender and blend thoroughly.

Sick and Tired of Feeling Sick and Tired?


Samantha Lee Lander                                   

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  


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I got sick and tired of being sick and tired…a glimpse into my story and how I can help you…

After a year of quarantine working with clients and seeing how massive the impact of stress from Covid has impacted people’s lives, I feel I should share my past struggles in hopes of helping others.  

My health has been a rollercoaster my entire life. Looking back, I had always struggled with chronic stomach aches, sinus infections, allergies and fatigue.  I was prescribed medications in hopes to feel better where some would help some but most would not.  I come from a healthy family including a father who is a physician. I was never the kid who had a lunch anyone would want to trade typically consisting of whole wheat sandwiches and veggies.

When I went to college I had a dramatic shift in my dietary choices and my health got even worse.  I visited every doctor under the sun to try to figure out why I always felt bad. This went on for years. I never wanted to leave the house the thought of just putting on clothes stressed me out. I eventually met a holistic practitioner that educated me on alternative lab testing to help figure out what was going on. This opened up the doors to a whole new life.  I finally found some answers.  I had multiple parasites, my adrenals were shot, my hormones were completely out of wack, I had candida, and more food sensitivities than I can tell you.  As I went through years of clearing out my gut and balancing my hormones, I eventually saw light at the end of the tunnel. 

People look at me and probably think they can’t relate to what I have going on but I say with conviction that I have had it ALL! Don’t ever judge a book by its cover.  Yes, I had days were I felt I couldn’t go on and wanted to give up…but I didn’t.  What doesn’t kill you makes you stronger, right? Well, I want you to know there is a light at the end of the tunnel for your as well.  We too often throw a bandaid on our ailments but using conventional medicine  instead of finding out the cause and proper treatment.  

I just want you to know there is always a solution and it may not come easy but if you are an advocate for your health you WILL find answers. 

Schedule your free 45 minute discovery call to come up with an individualized tailored just for you.

If you have a friend or family member in your life who wants to solve their health problems once and for all, share this info to help them finally get back to feeling like themselves again (or for the very first time!).

Samantha Lee Lander

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Alternative options for Carbohydrates….

How in the world do you replace high-carb foods with carb-friendly food ?

Here are some great substitutes for some of our favorite foods.

  • Pasta – Zucchini noodles, spaghetti squash, shirataki (konjac) noodles
  • Rice- cauliflower rice
  • Apples, Bananas, Oranges- Berries
  • Potatoes- Mashed Cauliflower
  • Milk and Soy milk – unsweetened almond milk or cashew milk
  • Pizza – Fat head Pizza ( recipe below)
  • Bread- Lettuce wraps, Low- carb cassanava tortillas
  • Chips – Pork rinds, cheese whips carb free chips
  • Candy bars- Chocolate sweetened with stevia or monk fruit
  • Peanuts- Macadamia nuts or almonds
  • All -purpose and whole wheat flour- Almond flour, coconut flour, hazelnut flour
  • Sugar- stevia, xylitol (from birchwood), erythritol, monk fruit
  • cornstarch – arrowroot powder or xanthin gum
  • yogurt – coconut milk or almond milk unsweetened.


This type of dough is often referred to as a “fat head” dough, as the concept was invented by the creators of the documentary “Fat Head”

Heat oven to 425 F. Line a baking sheet with parchment paper. In a sauce-pan or toaster oven add mozzarella cheese. Heat in 30-second intervals, stirring between each one, until the cheese is very melty and stretchy.

Add the almond flour, baking powder, xanthin gum, and salt to the cheese. Fold into the cheese with the wooden spoon. Once the almond flour is completely incorporated, add the egg and mix until the dough is formed.

Turn the dough out onto a piece of parchment paper. Wet your hands with water and knead the dough until it is uniform in color. You should not see white or yellow spots throughout. Continue wetting your hands, as needed, to prevent sticking. the more you knead the dough, the easier it should be to manipulate.

Cut the dough into four parts. Roll the dough out on the parchment paper to your desired thickness and shape ( round for sandwich and long for breadstick. I think you get the idea. Put the dough onto a baking sheet. Bake until the tops are golden brown which is about 10-15 minutes.

1.5 cups shredded mozeralla

1 cup of almond flour

1.5 teaspoon baking powder

1/4 teaspoon xanthan gum

1/4 sea salt

1 beaten egg.

Give your Digestion a Break…

bone broth jars

Ok so you have almost survived the holidays. New Years is the last holiday, remember what I said in my old post about what to drink and how to prevent a hangover.

A great way to just give your body a break after all the sugar and rich food is give your digestion a small break. Try drinking broth for a day and a healthy light dinner loaded with veggies and lean meats.

Bone broth is a very powerful tool when it comes to your health. It will help heal leaky gut and repair damage to your intestinal wall.  The gelatin in the bone broth (found in the knuckles, feet, and other joints) helps seal up holes in intestines. This helps cure chronic diarrhea, constipation, and even some food intolerances. It also helps boost your immune system, which we all need this time of year.

Taking glucosamine supplements to help with joint pain has been common knowledge for years, but it turns out that bone broth has glucosamine too.  The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. Bone broth will help reduce inflammation in your joints.

Bone broth is a good source of collagen. You can find collagen in all kinds of “plumping” products these days. It is way cheaper than Botox.

The phosphorus, magnesium, and calcium in the bones seeps out into the broth leaving you with the essential building blocks for healthy bones.

bone broth w words


  • Whole organic chicken or 4 Large Grass Fed Beef Bones
  • 4 or more quarts of filtered water or about 1 inch above contents
  • ½ cup apple cider vinegar
  • 2 onions, coarsely chopped
  • 7 carrots,  chopped
  • 5 celery sticks, coarsely chopped
  • 2 Tablespoons of Thyme and Rosemary
  • Sea salt
  • 1 teaspoon dried green peppercorns, crushed or ground in pepper grinder
  • Fresh ginger root
  • 3 Bay leafs

Fill the bottom pot of a large stockpot with the onion, carrots, herbs, apple cider, celery, and ginger. Put the second pot on top and add the large peppercorn, bay leafs and the whole chicken. Fill the entire pot up with filtered water. Let the pot boil on high for 1.5-2 Hours until the chicken is cooked. Turn off the pot and pull out the chicken and let it cool. Once the chicken has cooled take all of the meat off the bone and throw the bones back into the top pot. Turn the stove on low and boil with a lid for 12 hours minimum. The longer the more intense the flavor will be. If you do not have a stockpot you can use a crock-pot. Drink UP!


NOTE: If you cannot make bone broth  many of the health foods store carry it in the frozen foods section. They have many varieties you will have to see what you enjoy the most or you can contact me personally for purchases of broth. 




Functional Diagnostic Nutrition (FDN)

What is FDN?
Functional Diagnostic Nutrition (FDN) is a type of detective work that seeks to identify the underlying causes of disease instead of treating symptoms. Using functional lab work, I will identify healing opportunities and engage each client in a health-building process using the potent, proven, professional protocols in our D.R.E.S.S. for Health Success program. This includes Diet, Rest, Exercise, Supplements and Stress Reduction. This natural, holistic approach yields the highest level of positive clinical outcomes. I do not medicate, I educate!

Functional Diagnostic Nutrition



Welcome to SeeFit Personal Training

Do you have any of these symptoms?

Hormone imbalances
Hot flashes
Adrenal fatigue
Mood swings
Food sensitivities
Night sweats


Chances are you’re just putting a band-aid on the symptoms, let’s fix that! Through FDN WE can work together to get you to your healthiest self!