adrenal fatigue diet

Hot + Healthy Holiday Drinks

Snowy, winter days are here in Toronto. 

With the holiday season upon us, it's the perfect time to put on your wooly socks and get comfy on the couch with a good book and a nice warm, festive beverage. 

In my past life, I'd be cozying up with copious cups of coffee. 
Coffee hasn't disappeared completely from my life these days, but my relationship with it has changed considerably since my struggles with adrenal fatigue.   Read more about this change here. 

These days, I have found really fun ways to enjoy festive drinks and "lattes" in ways that support my health. I'm super excited to share a few of my favourite recipes with your today! Unlike coffee, these drinks won't interfere with your sleep, make you anxious or put excessive cortisol demands on the adrenals. 

I've also snuck in a few special ingredients to help keep them balanced and extra hormone loving. 

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In the spirit of the holiday season, today I'm pumped to share a few of my favorite hot + healthy, festive drinks.


All of these recipes are gluten-free, dairy-free, egg-free and sweetened naturally. 

Gingerbread Cookie Latte

gingerbread latte
  • 2 cups steamed nut milk
  • 1/2 tbsp coconut oil
  • 1/3 tsp ground ginger
  • 1/2 tsp cinnamon
  • 1/4 tsp ground clove
  • 1/4 tsp nutmeg
  • 1/2 tsp vanilla
  • 1 tbsp molasses 
  • optional- 1 scoop of Dandy Blend Coffee alternative

Heat nut milk over the stove, whisk in spices and vanilla. 
Transfer to a blender (or use a hand mixer) and add coconut oil and molasses. 

Serves 2. 

Creamy Cashew Egg Nog

vegan eggnog
  • 1 cup soaked, raw cashews
  • 1 can full fat coconut milk
  • 1 cup water
  • 1 tsp vanilla
  • 1/2 tsp quality salt
  • 6 re-hydrated dates
  • a generous sprinkle of cinnamon, ginger and nutmeg
  • optional- 2 scoops of collagen protein powder (we like this one)

Add everything to a high powered blender and blend well. 
Pour 1 cup into a mug/glass and garnish with fresh nutmeg and a cinnamon stick.
Serves 4-6

Collagen Loaded Hot "Chocolate" 

hot chocolate
  • 1 cup steamed nut milk of choice (unsweetened)
  • 1 tsp carob powder
  • 1/2 tsp cacao powder (we like this one)
  • splash of vanilla
  • 1 tsp coconut oil
  • 1 heaping tbsp of collagen protein (we like this one)
  • a sprinkle of cinnamon
  • 1 tbsp maple syrup or sweetener of choice
  • Optional- make healthy, homemade marshmallows like these and float one on top! 

Over the stove top, heat your milk. Whisk in the rest of the ingredients or use a blender or hand mixer if you prefer it frothy. Depending on the time of day or how sensitive you are to caffeine, you can omit the cacao and use more carob or vice versa. 

For more holiday recipes, including my favorite festive "mocktails" be sure to grab our Holiday Adrenal Survival Guide below! 

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Wishing you health and happiness this holiday season!
xo Danielle + the HYAF Team

 

 

Support Healthy Hormones at Holiday Meals + Events

Advice for keeping things healthy throughout the holidays

This time of year can be a challenge to stay on track with your health goals.

There are social pressures, tempting deliciousness, staying up later than usual, the usual busy holiday stuff-- it's tiring.

For those of us who are already tired,  it's a time we fall victim to operating out of chaos, taking care of others and not fully taking the best care of ourselves. It can be extra tiring. 

As the festive season approaches, we want to make sure you're well prepared with tips, tools and tricks for keeping things easy and healthy throughout the season. 

Wouldn't it be NICE to kick off the new year a few steps closer to your HEALTH goals INSTEAD OF A FEW STEPS BACK? 

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adrenalfatigue-holidays

Here are our top tips for navigating the holidays in healthy hormone fashion: 

  1. Always, always, watch portion sizes.
    You can indulge a bit during the holidays but by watching how much you indulge, can help keep blood sugar balanced and help reduce digestive stress.

  2. Take digestive enzymes before meals
    This will help ensure you're digesting food effectively, especially if you're eating something out of the norm. If your prone to bloating, gas and discomfort after meals-- enzymes can help. Pop one or two enzymes before a meal to boost your digestive support. 

  3. Embrace mocktails
    Drinking too much during the holidays is another thing that throws off our blood sugar, adds stress to our liver, and contributes to further hormonal imbalance. Holiday drinks may seem unavoidable, but I encourage you to consider the state of your adrenals + hormones and whether or not indulging will be worth it for you.
    -  For some in earlier stages of adrenal fatigue, a few drinks with family or friends at a special occasion is not the end of the world. If you do indulge, replenish your body with filtered water, electrolytes, minerals and b-vitamins. 
    -   However, for a very fatigued body, opting for a non-alcoholic beverage will likely serve you better. One of my go-to's is a nice Kombucha sangria -- add kombucha to a wine glass, throw in a few organic frozen berries and enjoy.  

  4. Take advantage of downtime when you can
    This can be hard for the type A in you. One of the big problems for many AF sufferers is the fact that, generally, we aren't the best at relaxing. When we are given a day off, we might fill it with activities, chores and the holiday come and go. We head back to work after a "holiday" without feeling very rejuvenated. If needed, schedule time for activities and chores, but also schedule time for chilling out and relaxing like a massage, journaling in bed or in nature, reading a book, or taking a bath.

  5. Consider ways to healthy up your holiday meals
    One of the benefits of the abundance of food available during the holidays is that you can often find something to suit the majority styles of eating. For example, if you eat paleo, a plate of turkey, salad, and roast veggies make a pretty killer paleo style holiday meal. If you're eating gluten free- avoid the dinner roll and grab the "Healthy Up Your Holidays" Guide below, I've included a swap out guide for replacing white flour in traditional holiday recipes (and lot of other tips too). 

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Wishing you a healthy, happy holiday season! 
xo Danielle + the HYAF team

 

 

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