Are the supplements you’re taking working for you or are they burning a hole in your wallet?
This blog post explores the most common errors we see in our adrenal fatigue community when it comes to choosing supplements to EFFECTIVELY support you adrenal fatigue recovery.
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.
Some of the symptoms are often so common that we come to see them as normal— fatigue, feeling tired in the morning, anxiety, sleep issues, etc. While others are less common and a bit more worrying.
Today, I want to address some of the most common complaints we hear about in our Adrenal Fatigue Community on Facebook and give you a few supplement tips that you can use to help with them.
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.
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.
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.
All of these recipes are gluten-free, dairy-free, egg-free and sweetened naturally.
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.
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
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.
Wishing you health and happiness this holiday season!
xo Danielle + the HYAF Team
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.
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.
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.
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.
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.
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).
Wishing you a healthy, happy holiday season!
xo Danielle + the HYAF team
Bone broth is a nourishing tradition that has been used to nurse the weak and ill back to health for centuries.
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.
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.
Supporting the restoration and the strength of the gut lining (leaky gut)
Can support the body in overcoming food intolerances and allergies
Supports the reduction of inflammation in the digestive tract
Supports digestion by supporting gastric acid secretion
Can help support healthy bones and aging joints (because it's chalked full of gelatin, collagen, glucosamine)
Fortifies the immune system
Helps promote more youthful skin
Helps reduce cellulite by supporting connective tissue in the body
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!
Hope you enjoy!
xo Danielle
