adrenal fatigue diet

Intermittent Fasting and Adrenal Fatigue

Intermittent Fasting and Adrenal Fatigue

We get asked questions about fasting and adrenal fatigue all the time.
Is it safe? Will it help us recover? What about my blood sugar issues?

On today’s blog we are sharing our thoughts on time restricted eating or intermittent fasting and how to do it effectively so that it supports your adrenal fatigue recovery instead of doing the opposite.

A Quick Morning Routine for Burnt-Out People

A Quick Morning Routine for Burnt-Out People

When you have adrenal issues, capitalizing on a blissful, yoga filled morning routine sounds nice in theory, but can be hard to implement. Mornings are far and wide, one of the hardest points in the day for those struggling with adrenal issues. If you can relate, this morning routine can be completed in under 10 minutes and is one that will nourish you up and put you in the right headspace, while letting you capitalize on extra sleep and minimal energy expenditure.

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. 

Click here to subscribe

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! 

Click here to subscribe

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? 

Click here to subscribe
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). 

Click here to subscribe

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 

Click here to subscribe

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! 

Click here to subscribe

Hope you enjoy! 
xo Danielle