Adrenal Fatigue Recovery Smoothie

If you have been looking for a breakfast recipe that is easy to make and nourishing for the adrenals, look no further. This Adrenal Fatigue Recovery Smoothie recipe offers a potent punch of vitamin C,  sustaining healthy fats, absorbable, high-quality protein, and a whole lot of delish. Breakfast is the most important meal of the day, ESPECIALLY if you suffer from adrenal fatigue. This first meal has the power to set you up with a healthy blood sugar balance for the rest of the day.. or do the opposite. The power lays in your choice of breakfast. Whether you are recovering from adrenal fatigue or simply looking for a healthy, balanced smoothie recipe that will support your blood sugar levels and your hormones, this smoothie is for you! It covers all the nutritional bases needed to set you up on the right foot for the day.

I love doubling up this recipe on busy days and packing some to-go for a healthy, adrenal loving meal available at my fingertips when I need it.

Adrenal Fatigue Recovery Smoothie Recipe

• 1 cup full-fat coconut milk + ½ cup of water

• 1 tablespoon coconut oil

• 1 tbsp grass-fed collagen protein powder

• 2-3 tbsp of lemon juice

• 1 teaspoon acerola cherry powder

• 1/2 cup frozen organic berries

• 1 cup of organic greens

• 4 ice cubes

• optional addition *1 or 2 drops of stevia, or 1/2 tsp of monk fruit sugar

Blend everything together for 1 minute until smooth and enjoy!

Want to learn more? Check out our post on essential foods that support adrenal fatigue recovery and start incorporating them into your diet now.  What has been your go-to breakfast that has made a difference in your adrenal fatigue recovery? Let us know your thoughts or share your favorite hormone friendly smoothie recipe below!

xo, Danielle and the HYAF team.

Increase Your Nutrient Absorption with Adrenal Fatigue

Ever wonder why you eat well, but still don’t feel well? Most likely poor nutrient absorption is the culprit. When you have poor nutrient absorption you can’t access the nutrients from your food or supplements. This is an issue because adrenal fatigue happens to be a condition of depletion. You need extra nutrients right now and this nourishment is essential for recovery. So if you want to stop wasting your money on expensive foods and supplements, that you aren't benefiting from, you need to understand this. Poor nutrient absorption is a result of poor gut health. How does our gut health become poor? There are several reasons why and we want to share those with you now.

You must rule out these issues or address them, to heal your adrenal fatigue. So here we go:

1. Poor Digestion

Do you have poor digestion? Why is digestion such an issue for adrenal fatigue sufferers? Here's why. When we are in a stressed our bodies actually push blood and energy to the muscles in our arms and legs to fight or flee. That doesn’t leave much energy for digestion. For tips on improving digestion naturally check out this vlog.

Years of poor digestion harms the walls of the gastrointestinal tract. This leads to poor gut health.

2. Leaky Gut

Leaky gut is a condition that occurs when the lining of the intestines becomes permeable. Bacteria, toxins, incomplete digested proteins & fats, "leak" out of the intestines and into the blood stream. When these substances "leak" out into the bloodstream this triggers an autoimmune reaction. This leads to a myriad of gastrointestinal problems such as bloating, excessive gas and cramps, fatigue, food sensitivities, joint pain, skin rashes, and autoimmunity. Learn more about Leaky Gut here...

3. Dysbiosis

Dysbiosis is a condition in the digestive tract. The most common contributing factors are parasites or candida overgrowth. Do you wonder if  you might have a parasite?

Have you done a lot of international travel? Have you been suffering from chronic digestive symptoms since then? I don't recommend trying to treat parasites without testing.  The test I recommend is a comprehensive parasitology and stool analysis x3.

As for Candida, Candida lives naturally in your intestines but when it overproduces it can lead to dysbiosis and leaky gut. Candida overgrowth can be the reason for intense cravings for sweets, chronic allergies, white coating on the tongue, brain fog, hormone imbalance, and so much more.

Well there you go, now you know what is keeping you from absorbing nutrients critical to your healing, poor gut health. And you know the 3 causes of poor gut health. To improve nutrient absorption and heal your adrenal fatigue, you need to rule out or address these 3 causes;  poor digestion, leaky gut and dysbiosis.

Now we’d love to hear from you in the comments below. What do you believe is standing in your way of absorbing nutrients? Have you been told you have leaky gut, a parasite, dysbiosis? What remedies have you tried? Or share some advice about how you’ve dealt with these obstacles. We are a healing community and your share will support others on their healing journey. So take a moment to drop us a line below.

Love,
Dr. Holly German

For more great health tips check out our friends at https://www.positivehealthwellness.com/

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Energizing Without Coffee

One of the most obvious symptoms of adrenal fatigue is just that.. fatigue. If you have been struggling with this condition, then the thought of finding energy with stimulants like coffee might seem far fetched. For me, coffee was a crutch I leaned on for years.

I won't lie, I consider myself a coffee lover at the core of my being. However,  when I was struggling with adrenal fatigue and hormonal imbalance, my relationship with coffee NEEDED to change. Making an adjustment to my relationship with this adrenal depleting stimulant was an integral part of my recovery.

And just as coffee is a habit, I started creating some new morning habits that ignited energy  from within.  I used the tips below to support my body (and my recovery) while I made the transition.

Key Tips for Energizing Without Coffee

1.Nix the "I'm tired" mentality.

The more you tell yourself, "I'm exhausted", and "I NEED a coffee right now",  the more it becomes true. Instead of focusing on how tired you are, start affirming "I'm full of vibrant energy", "I am healthy and energized". Say affirmations like this to yourself (with heart!) 5 times and I know you'll feel a shift. It might seem silly, but this is powerful!

2. Use food as fuel.

Food actually is fuel, but sometimes we don't really see it that way. When you eat the right foods, in the right amounts- it should actually energize you, not make you tired. Having a healthy, protein-rich breakfast and keeping healthy snacks on hand to help control your blood sugar throughout the day is one of the best ways to use foods to fuel good energy throughout the day. Click here to learn more about how to eat to beat fatigue!

3. Drink adaptogenic herbal tea.

These will actually energize your body, while providing great nutrition for you and your adrenals. Some of my favourite adaptogenic teas include Tulsi or Holy Basil, Ashwagandha, Rhodiola, Reishi Mushroom, Lemon Balm, Ginseng, Nettle and Schisandra Berries.

4. Find comfort in coffee-like alternatives. 

When switching from coffee, I found that even though the adaptogenic teas I was drinking were lovely, they weren't quite filling the dark and creamy void of coffee. I found that roasted dandelion root tea, matcha or chai rooibos tea were really nice alternatives. I'd often froth up some coconut milk and enjoy these tea's latte style, this helped a lot!

5. Stay hydrated! 

Dehydration is a pretty exhausting state for the body to be in; staying hydrated can actually help your raise your energy levels. Make sure to drink at least half your body weight in ounces of water daily, and remember to sip slowly (instead of chugging) so you can maximize nutrient absorption.

Check out our Co-Founder Angela, discussing more tips and tricks on how to get energized without coffee! 

Adrenal Fatigue Nutrition: Feed Your Adrenals These 3 Nutrients

I know you know the importance of a healthy diet, especially if you are trying to recover from adrenal fatigue. I also know that there is SO much information out there, often conflicting.. making figuring out what to eat way more complicated than it needs to be. We want to make adrenal fatigue nutrition straight forward for you. The truth is that when you have adrenal fatigue, nutrition requirements actually increase. This is because when your body is under stress, you use up nutrients more quickly.

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To put it all in a nutshell and to keep things as simple as possible for you, I want you to know that the type of diet that works for one person, may not work for another. It really depends on the person. This makes establishing the perfect adrenal recovery diet complex because it is so specific to the individual.

On a less complex note, there are common nutrients that are important to everyone suffering from adrenal fatigue, and these nutrients are available in all sorts of different whole foods. Figuring out the ones that work best for you is something you can determine by trying them out and acknowledging how they make you feel after. If you react or experience indigestion or other signs of intolerance, make a mental note and try to find similar nutrients from other foods instead.

So what are these adrenal loving nutrients and where can I get them?

3 Vital Nutrients for Adrenal Fatigue Nutrition

1. Magnesium

Magnesium a mineral that acts like a spark plug for your adrenals and for creating energy in every cell of your body. It is used up readily by the adrenals and our cells during times of stress. Magnesium deficiency is very common.

• Food Sources: brown rice, beans, nuts, seeds, sea veggies, leafy greens, almonds, avocados and dark chocolate

2. Vitamin C

Vitamin C is an essential vitamin to the entire adrenal hormone cascade and for the manufacture production of adrenal steroid hormones. It also acts as antioxidant within the adrenals as well.

• Food Sources: peppers, leafy greens, broccoli, brussel sprouts, berries, fruits

3.  Pantothenic Acid & the B Complex

All B vitamins are important to the nervous system and to the adrenals, but particularly Pantothenic Acid (vitamin B5). B5 is an essential contributing nutrient to the adrenal cascade, it is a very important nutrient for energy production- quickly depleted during times of stress (especially prolonged stress).

• Food Sources: shiitake & crimini mushrooms, sweet potato, cauliflower & broccoli

There you go, we just gave you the 3 vital nutrients to adrenal fatigue nutrition. It's important to incorporate these nutrients into your diet as soon as possible.

To learn more about how to kickstart your adrenals, download our comprehensive starter kit guide NOW - CLICK THE BOX BELOW! 

Essential Foods for Adrenal Fatigue Recovery: Top 5 Superfoods

Food is the best medicine. But, when it comes to adrenal fatigue recovery there is so much advice out there about food, right? It’s confusing and often conflicting.  We want to share the top 5 adrenal superfoods, essential foods for adrenal fatigue recovery. We are firm believers that adrenal fatigue recovery is not a one-size-fits-all kind of thing. However, because adrenal fatigue is a condition of depletion, nourishing the body with the proper foods is a foundation component of adrenal healing.

We are about to share with you 5 adrenal fatigue superfoods. These superfoods are the foundation of our healing system we have used to heal 100's of our clients because they are key to balancing your hormones and nourishing your body.

1. Eat Healthy Fats

Thank goodness the non-fat craze of the 90s is over, but there are still many that cringe at the thought of eating fats. What you need to remember is that fats from whole foods, meat and dairy are very different than those of highly processed foods and our bodies and brain need various types of fats for optimal functioning.

Many people suffering from adrenal fatigue have cut calories to try to lose weight. An adrenal fatigue diet should not be a particularly low calorie diet. In fact, this can worsen adrenal fatigue and therefore results in a slower metabolism and weight gain. Eating healthy fats IS calorie dense, but they are a critical part of stabilizing blood sugars, nourishing the nervous system, and balancing all of the hormones that are interconnected with adrenal function.

Examples of healthy fats: are butter, coconut oil, lard, olive oil (not for cooking), ghee, palm oil; nuts, seeds, avocados and fatty fishes –like wild salmon and sardines. Don’t worry about writing these down because in just a minute we are going to give you a list of all of these.

2. Eat Fermented Foods

Fermented foods help to promote healthy gut function. Healthy gut function ensures adequate nutrient absorption, and promotes a strong immune system, and mood and hormone health. Examples of fermented foods are saurkraut, kimchi, miso, tempeh, kefir, kombucha, yogurt – Try to have a variety in order to get a variety of probiotics. At least 1 serving per day.

3. Eat Resistant Starches

Most people assume that when blood sugar balance is important, low/no carbohydrate diet is the key. But for some people, cutting out high carbohydrate foods can actually make adrenal fatigue WORSE. Resistant starches actually serve to lower blood sugar levels and improve insulin sensitivity, which is critical for balanced energy, moods, and maintaining a healthy weight. They also act as prebiotics, which help to feed the good bacteria in your gut.

Examples of Resistant Starches: cooked and cooled rice, legumes, and potatoes; plantains, green bananas and yucca root. Frequency and quantity will vary depending on your unique blood sugar balance and macronutrient needs (ratios of carbs, proteins and fats).

4. Eat High Protein Foods

Well-sourced meats, fish, eggs, organ meats (yes, liver), gelatin, raw dairy, nuts, seeds, tempeh, and beans. Having protein with each meal is an important part of creating blood sugar stability. This is especially important with breakfast – it really is the more important meal of the day.

5. Eat Bone Broth

We recommend a ½ cup to 1 cup a day. Get or make good quality chicken, fish, pork, or beef broth. Drink it straight, add it to soups, use it to sauté veggies or cook grains. The glycosaminoglycans and minerals in bone broth help create healthier gut function and nutrient absorption. For more on gut health and nutrient absorption check out this...

There you go, the top 5 superfoods, the essential foods for adrenal fatigue recovery. So what’s next? We want to help you make the next step super easy so we’ve prepare a special gift for you, our Adrenal Healing Food Guide. This guide will give you 5 more essential foods for adrenal fatigue recovery with a list of foods for each category. It also includes the top 5 adrenal fatigue foods to avoid.

To get your hands on the “Adrenal healing Food Guide”, simply enter your name and email and we will send it right to you.

Now we’d love to hear from you in the comments below. Which of these superfoods are you going to start adding to your diet? What are your favorite foods for adrenal fatigue recovery? We are a healing community and your share will support others on their healing journey. So take a moment to drop us a line below.

Xoxo,
Dr. Holly German