Healthy Eating

A Chocolate Coconut Bone Broth Latte

Bone broth is a nourishing tradition that has been used to nurse the weak and ill back to health for centuries. 

soup

We're always preaching the importance of loving up your gut health here in the HYAF community.

And we know that gut integrity issues are common among adrenal fatigue sufferers.

Bone broth is a really nice food for helping to repair and restore intestinal health. 

Bone broth is amazingly rich in nutrition-- an amazing food for nourishing up a fatigued and depleted body. 

When you simmer bones for long periods of time..  as you do in the process of making bone broth, the nutrients from the bones, ligaments and connective tissues are drawn into the cooking liquid. What you get is a broth rich in nutrition, amino acids, trace minerals, gelatin, and collagen. It makes for an amazingly nutrient-dense and healing food, one that is really easy for the body to digest...hence why a nice bowl of soup made from a broth like this is such a great food to consume when you're sick or without much appetite. It simply hydrates and nourishes the body. 

8 HEALTH BENEFITS OF BONE BROTH:

  1. Supporting the restoration and the strength of the gut lining (leaky gut)

  2. Can support the body in overcoming food intolerances and allergies

  3. Supports the reduction of inflammation in the digestive tract

  4. Supports digestion by supporting gastric acid secretion

  5. Can help support healthy bones and aging joints (because it's chalked full of gelatin, collagen, glucosamine)

  6. Fortifies the immune system

  7. Helps promote more youthful skin

  8. Helps reduce cellulite by supporting connective tissue in the body 

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the hyaf CHOCOLATE COCONUT BONE BROTH LATTE RECIPE

Chocolate Coconut Bone Broth Latte

the recipe

  • 1 cup bone broth
  • 1/4 cup full fat coconut milk
  • 1 tsp cacao powder
  • 1 tsp honey
  • 1 tsp coconut oil, cacao butter or grass-fed ghee
  • a sprinkle of cinnamon
  • Optional additions: 1 tbsp hemp hearts, 1 scoop Dandy Blend (or coffee alternative)

Combine on stove top and heat to a simmer. Mix with hand frother or blend in your blender.

Need a good bone broth recipe? Wondering how to use this super nutritive and healing food in your world day to day?
Grab this week's freebie for the HYAF Classic Bone Broth Recipe + 10 ways to use it! 

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Hope you enjoy! 
xo Danielle

Cheers! New + Improved Adrenal Cocktails

Hey sweet readers,

Many of you may be familiar with the classic "Adrenal Cocktail".
It's a concotion drank by many Adrenal Fatigue (AF) sufferers at the recommended dose of 1-3 times daily. 
Some swear by it,  while others find the sugar content of the juice to be too much. 

FoR THE RECORD, The classic adrenal cocktail is composed of: 

  • 4oz of orange juice (for vitamin C)
  • 1/4 tsp of Cream of Tartar (for potassium)
  • 1/4 tsp sea salt (for sodium and other minerals)

Have you tried ThE CLASSIC ADRENAL COCKTAIL? Comment below and let Us know what it's done for you!

As a nutritionist specializing in adrenal and hormone loving nutrition, I'm a big fan of NUTRIENT DENSITY. 
Depleted people (ie. people with adrenal insufficiency) need smart nutrition to help build their bodies back up. 

When I was recovering from adrenal fatigue, I felt I could do better than drinking orange juice 2-3 times a day. It just didn't feel right to me, considering how CRUCIAL blood sugar regulation is to supporting healthy hormones.  Instead, I sipped on versions of the cocktails below and since then, I have perfected the recipes to optimize nourishment, energy and all the adrenal loving goodness. 

Check out the recipes here:  

#1. The HYAF CLASSIC ADRENAL COCKTAIL

HYAF Classic Cocktail

Combine the following:

  • 2 cups warm organic nettle tea (or water)
  • 1 tbsp aloe vera gel or juice
  • juice from 1/2 a lemon
  • 5 grams of L-glutamine powder
  • 1 tsp of manuka honey or coconut nectar (optional)

Okay, so I know this is a bit more work than the classic cocktail, but let me tell you why it's worth it.
Firstly, nettle leaves are loaded with vitamins and minerals, they are especially high in adrenal feeding vitamin C and magnesium

Gram for gram, stinging nettle has over 4x more vitamin C than oranges.

Nettle is also rich in non-heme iron, so if you are of of the AF sufferers with low iron, this is a great option for you to consume regularly to help bring your levels up in a very gentle way. 

The addition of aloe vera helps quench inflammation and brings more minerals to the game, minerals like selenium, zinc, magnesium, and potassium.  

The amino acid L-glutamine will love up your gut, helping to repair the loose junctions in the intestine that contribute to leaky gut. It's also a protein source, helping to contribute to blood sugar balance, reduce cravings and limit muscle wasting ( a common problem for AF sufferers). 


A FEW TID BITS ABOUT NETTLE:

Tip for brewing nettle tea:

** When making nettle tea, I recommend steeping overnight and making large batches at a time for easy sipping over the next few days.  ( I use a french press, but you could use a large jar instead).
Add a splash of apple cider vinegar when steeping to help pull the minerals from the tea leaves to the tea itself. The leaves are so nutritious you can steep them twice** 

A LIL' DISCLAIMER: Mineral balance and fluid dysregulation can be a challenge for AF sufferers.

When it comes to water retention and edema, I want you to remember that water follows salt.
If you are prone to water retention issues then it's likely your sodium levels are on the high side. Reducing salt in the diet can help reduce this.   
Nettle is a natural diuretic (a diuretic increases the amount of fluid excreted from the body), which means that this nettle based cocktail can help offer supportive relief from edema and potentially reduce blood pressure. HOWEVER, on the opposite side of the spectrum, incorporating sea salt to the diet you can help maintain fluid regulation IF you find that you urinate frequently and are having trouble with electrolyte balance and hydration. This is because frequent urination can be a source of electrolyte and mineral loss for many AF sufferers.  

Despite how nourishing nettle is for the body and for the adrenals, there is such thing as too much of a good thing. This is especially so, if you are already finding your urine output is high.

For best results, if using nettle, sip on this cocktail a few times weekly rather than daily. 

As always, please check with your doctor before incorporating new herbs into your routine, especially if you are on medications. If you're hesitant about using nettle, you can get still experience massive benefits from this cocktail by substituting in warm water instead. :) 

#2. The FABULOUS GOLDEN TONIC

Golden Tonic

Combine the following:

  • 2 cups warm or hot water
  • 1/4 tsp ginger powder
  • juice of 1 lemon
  • 1/4 tsp sea salt
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • a pinch of ground black pepper
  • 1 tsp acerola cherry powder, camu camu powder or 2000g of vitamin c powder (optional)
  • 1 tbsp collagen protein powder
  • 1 tsp coconut oil or MCT oil
  • 1 tsp honey (optional)

For best consistency, I recommend blending this. 

This one is so nice and warming, perfect if you're feeling a little chilly or if you feel like your immune system needs some attention. 


This tonic is beautifully balanced and I have to say, it's pretty darn easy on the eyes.. (and the mouth too-- it's so yummy)! 

It packs a powerful anti-inflammatory punch with the addition of turmeric, cinnamon and ginger.  The addition of black pepper and coconut (or MCT oil) help increase the effectiveness of the turmeric and cinnamon. This is because they are fat soluble herbs and work best when combined with a bit of fat. The black pepper increases the efficacy of the turmeric by 2000%, ya.. significant, right?

The collagen provides a nice source of protein to keep your blood sugar balanced and cravings at bay, while also providing more TLC to your intestinal health. 

Try drinking ONE OF these first thing in the morning in place of coffee and let us know what happens by posting below. 

 

CHEERS! 

 

 

 

8 Breakfast Ideas for Supporting Adrenal Health & Hormonal Balance

Breakfast is the most important meal of the day, or so we've been told... but is it still? Lately, with the growing popularity of intermittent fasting, people have been skipping breakfast and pushing their first meal into the later hours of the day.  This is all fine and dandy, considering you are sleeping adequately and have generally balanced, healthy hormones.

However, for those struggling with fatigue and adrenal insufficiency, a balanced breakfast first thing in the morning can do worlds for setting us up for better blood sugar and energy balance throughout the day. 

Today, we are sharing some simple breakfasts that not only taste delicious, but ones that will also work to nourish up your adrenals and set you on the right track in terms of blood sugar balance and hormonal response throughout the entire day.  

8 BREAKFASTS TO NOURISH YOUR ADRENALS WITH:

1.  Eggs

Adrenal Nourishing Breakfasts
  • Eggs are a complete protein that is nice and easy for the body digest. They are also loaded with B-vitamins, healthy fats, and thyroid loving selenium.  Such a great breakfast food! 
  • Pair with 1/2- 1 cup of your favourite veggies sautéed in grass-fed ghee or coconut oil.

2. Chia Seed Pudding

  • Chia pudding is such a creamy treat and is chalked full of anti-inflammatory omega 3's and detoxifying fiber.  
  • You can make this the the night before for a quick, easy and super healthy breakfast the next morning, here's a recipe
  • Top with berries and healthy sprinkles of your choice (hemp hearts, bee pollen, nuts, seeds, etc).

3. A Smoothie with Balanced Macronutrients (Carbs, Fats + Protein)

4. Coconut Yogurt Parfaits

  • Unsweetened coconut yogurt or organic Kefir can be infused with a nice grass fed collagen protein and topped with berries, hemp hearts, and nut butter for a super yummy and satisfying breakfast. 

5. A bowl of oatmeal or grain-free "N'oatmeal". 

  • A bowl of oatmeal can be drizzled with coconut butter and topped with berries, and crunchy toppings to make a balanced, comforting and blood sugar stabilizing breakfast.
  • Keep in mind that when it comes to grains, 1/2 a cup cooked = 1 serving. It's easy to go overboard, but blood sugar balance is key-- so please stay mindful.
  • If grains give you trouble, give our oat-free, grainless N'oatmeal a try!

6. Cauliflower Scramble

  • "Scramble" 1 cup of riced cauliflower with 1 egg in some coconut oil with a splash of tamari or coconut aminos.  Throw in a handful of greens at the last minute and top with some hemp hearts!

7. Warm Collagen Infused Latte

8. DIY Smoothie Bowl

  • Turn your smoothie into a colourful and fun morning "cereal". Using a very simple smoothie base, top with nuts, seeds, coconut chip, cacao nibs or superfoods of your choice. 
  • To make sure you keep your macronutrients balanced to keep this health supportive, follow this guide

A Matcha Latte for Adrenal Fatigue

Depending on what stage of adrenal fatigue you are in, your tolerance for caffeine may vary.

For many of us, it's a crutch and for those with adrenal fatigue, mustering up enough energy to get through the day can be tough. We totally feel ya on this. This is where many fall into the cycle of drinking coffee for more temporary energy because they are fatigued, while at the same time putting more wear and tear on the adrenal glands over the long term. Do you see how this is a double-edged sword? 

If you are struggling with adrenal fatigue is any caffeine okay!?

This question comes up a lot.  The answer really depends on where you're at and how depleted your adrenals are. 

Typically, I'd recommend taking a good 30 day break from coffee while you give your adrenals some time to recover.
Why would I recommend this torture you ask? To help you regain balance and control.  30 days is enough time to release you from the clutch of caffeine addiction and to reset your relationship with it. It will also support you in re-establishing hormonal balance. 

Is there a better way to energize without coffee?

We think so! We wrote a blog all about this that you can check out here! 

I recommend tindering down your daily consumption slowly, rather then going cold turkey. This will just make things a little easier on you.  Start with smaller cup sizes or switch to decaf. 

I love substituting in matcha or raw cacao in place of one of my daily coffees during this phase.  These alternatives provide smaller amounts of caffeine to help prevent withdrawal headaches, while also offering comfort, deliciousness, and lots of great nutrition. 

WHAT IS MATCHA?

Matcha is finely milled, premium green tea leaves. The difference between this and regular green tea is that you actually consume the whole ground leaf (rather than steeping it in the water), because of this you consume all the nutrition from the leaf too. Because your consuming the whole leaf, you are getting a much more concentrated green tea with exaggerated benefits. 

The Benefits:

  • It is amazingly high in free radical scavenging antioxidants!  ORAC (oxygen radical absorbance capacity) is a method in which we rate the antioxidant capacity of things, and matcha is up there amongst the highest rated foods. 
  • Matcha has 137 times more antioxidants than 1 cup of regular green tea
  • The nutritional equivalent of drinking 10 cups of regular green tea per 1 cup. 
  • It boosts your energy! Studies have shown that a cup of matcha can boost endurance by nearly 25%. Matcha does contain caffeine, but about half the amount of a regular cup of coffee. With matcha, the buzz is longer and more sustained, not up and down like a cup of coffee. 
  • At the same time that it is stimulating, it is also calming. Matcha is rich in L-theanine, an amino acid that promotes alpha waves in your brain promoting zen and calm. You won't get those jitters like you may from caffeine, just a blast of non-anxious energy! 
  • It is rich in detoxifying chlorophyll and fiber.
  • It's amazing for skin health!

A CREAMY MATCHA NINJA LATTE RECIPE FOR THE ADRENALS

Matcha Ninja Latte

The Recipe:

  • 1 cup steamed almond milk
  • 1/2 tsp Matcha Ninja matcha 
  • 1 tsp coconut oil
  • 1/2 tsp maple syrup
  • 1 tbsp collagen protein powder
  • a splash of vanilla extract
  • a pinch of sea salt

Directions:

In a blender, combine all ingredients and blend until mixed well and frothy. Transfer to your mug and enjoy. 

Alternatively, add a 1/2 of your steamed almond milk and the rest of the ingredients to your mug. Mix well with a mini hand frother and then gently pour in the rest of your steamed milk. 

This matcha latte is special. The maple syrup and sea salt bring out a really delicious flavour and provide trace minerals that our adrenals crave for repair. The addition of collagen protein gives this drink a blood sugar balancing boost as well as extra gut nourishment. The coconut oil and collagen balance things out helping to energize you and fuel you- you'll find this is a perfect mid-morning or mid-afternoon energizer snack.

Hope you love it! 
xo  Danielle + the HYAF Team

Adrenal Loving Grain-Free "NOatmeal"

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There is something so warm and comforting about a bowl of oatmeal, especially on a cold day. For many of us suffering adrenal fatigue, this carbohydrate dense start to the day, though delicious, can get in the way of our recovery. So voila, today we bring you our Adrenal Loving Grain-Free "NOatmeal".  (We couldn't resist that bad pun (#sorrynotsorry)). The way your typical bowl of oatmeal is handled by your body very much depends on a few important things, such as:

  1. How well your body tolerates grains
  2. How you prepare your oats and what you eat with them

Enjoying a bowl of oatmeal with berries, sugar, and milk is a very high sugar, low protein start to the day. This is not ideal for someone trying to balance their hormones and recover from adrenal fatigue. Instead, the focus should be on healthy fats and protein and THEN carbohydrates. This approach will help provide you with balanced energy all morning long and set you on the right path for the rest of the day.

The recipe we are sharing with you today is very unique. It has a similar taste and look to oatmeal, but this recipe is actually 100% grain-free. This recipe is packed full of healthy, anti-inflammatory fats, and blood sugar balancing protein. It will keep you full for hours while providing that comfort we all enjoy from a bowl of oats topped with your favorite fruits and lots of cinnamon. Whether you haven't been tolerating grains well lately or just want a new adrenal supportive breakfast recipe to add to your arsenal, this recipe has got your back.

Adrenal Loving "NOatmeal"

  • 3/4 cup of cashew milk (or milk of your choice)
  • 3 tbsp chia seeds
  • 2 tbsp almond flour
  • 2 tbsp coconut flakes
  • 1 tsp cinnamon
  • a sprinkle of nutmeg
  • 1 tbsb of collagen protein powder
  • optional: sweeten with a bit of honey, maple syrup or stevia or monk fruit if desired
  • Top with ½ cup of organic berries and a dollop of coconut butter

Mix everything together in a pot on the stove top. Heat and stir. Remove from heat, add your fave toppings and enjoy!