Tag

Adrenal Fatigue Archives - Natural Hormone Healing

Squash Recipes For Easy Hormone Balance From The Kitchen

By | Blog, Main Dishes | 2 Comments

Do you have adrenal fatigue, or are you in your ovulatory phase?

 

If so, don’t look at other squash recipes… this is the one for you.

We know you’re trying to stick with a healthy eating plan. To do this, you need dishes that are indulgently tasty.

However, your food needs to be super easy to prepare so you can be honest with your present mental state and to balance your hormones.

Stuffed squash recipes are the way to go. We’ve shown you a couple other one-pan meals like our breakfast casserole and simple supper. In addition to these, squash is essential to add to your quick meal repertoire. Read More

easy weeknight dinners

How to Hack Easy Weeknight Dinners for Adrenal Fatigue

By | Adrenal Fatigue, Blog, Main Dishes | No Comments

 Wow, it’s time to make dinner… again??

 

If you’ve had adrenal fatigue, you can relate to the weight of this simple question. In stage 3 adrenal fatigue, there’s only a handful of hours a day that you’re able to push through.  Meal planning has you feeling defeated before before you even begin. 

Of course, you need to eat. Regular meals help stabilize your blood sugar, which keeps the adrenal glands balanced.

So what are we supposed to do?

Read More

stages of adrenal fatigue

How To Know What Stage Of Adrenal Fatigue You’re In To Get Your Energy Back

By | Adrenal Fatigue, Blog | One Comment
Stop and read this article before you spend any more money on adrenal fatigue treatments and supplements.

If you suspect you have adrenal fatigue and are currently seeking treatment it is imperative that you know what stage of adrenal fatigue you are in and customize your protocol to your level of adrenal fatigue.

If you take the wrong supplements or herbs it can set you back in your healing process and sometimes make you’re symptoms worse.

In this article, you will learn about the general symptoms of adrenal fatigue, how the stage of adrenal fatigue progress and how to tell what stage you are personally in so you can get on a protocol that works for you.

Adrenal fatigue is the result of long or short term of continuous stress and elevated cortisol levels (your stress hormone).

Prolonged or acute stress causes cortisol production to continuously increase and become dysregulated. This dysregulation is how the body copes with ongoing stress in order to meet the demands you set for it.

The result is symptoms such as:

o   low energy, don’t feel well-rested

o   feeling ‘wired but tired’

o   cravings, coffee and sugar addictions (especially the late-afternoon pick-me-up) Read More

adrenal healing snacks

Adrenal Healing Snacks for Food Cravings

By | Adrenal Fatigue, Blog, Snacks | No Comments

Many people struggling with adrenal fatigue report an increased amount of food cravings; sugar and salt especially!

 

Low energy induces food cravings for instant forms of energy to keep you going in the absence of correct cortisol levels.

In stage 3 adrenal fatigue (low cortisol all day) or stage 2 (low cortisol in the morning) you crave more salt. Your blood pressure may be low due to the cortisol levels being low and you’ll find yourself hunting around  for salty snacks.

If you’re stressed you may be desperate for crunchy food. You crave the crunch to relieve tension in your body. Crunchy foods have a soothing effect on a body that’s stressed.

When you crave creamy taste or texture, it usually means your body needs fat. Food cravings are also hugely psychological, and creamy (and chocolaty) cravings may give you a comforting feeling of childhood that is soothing.

We’ve put together a list of our 3 favorite snacks to help satisfy these common food cravings that accompany adrenal fatigue. The ingredients satisfy the crave factor and provide the right nutrients to help your body heal.

Read More

smoothie bowl

Cherry Berry Smoothie Bowl To Balance Hormones

By | Blog, Breakfast, Eating For Your Cycle, Recipes, Smoothies | One Comment

Ty this delicious smoothie bowl for breakfast to reduce PMS symptoms, support adrenal health, and improve sleep quality.

Here’s why this smoothie so great for you and your hormone balance:

Banana- is high in B6 which helps support natural progesterone production. Low progesterone is one of the causes of PMS.

Edible Flowers-many edible flowers have properties that help synergize and balance a women’s reproductive system. They are the sexual organs of the plants after all! 😉 Add edible flowers to your salads, smoothie bowls and desserts.

Cherries- contain a bio-available form of melatonin which can help promote a deep restful sleep.

Cherry Smoothie Bowl

 

 

 

 

 

 

 

Collagen Peptides-collagen peptides are my favorite protein powders to add to smoothies and elixirs. The amino acids in the collagen peptides are really good at supporting skin, joint and digestive health. I love that they don’t affect the texture or flavor when you add them to drinks like other whey and plant based protein powders do. You can purchase collagen peptide protein powder from vital proteins here.

Coconut-lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies need.

Maca-is a root from Peru that helps support the entire endocrine system. It’s really helpful for boosting libido, energy and mental clarity.

Cherry Berry Smoothie To Balance Hormones

Cordyceps- is a medicinal mushroom that really effective at increasing your energy if you take it everyday. It’s great to add into your smoothies and elixirs if you have adrenal fatigue or thyroid issues.

Chia Seeds-are high in omega three, soluble fibre, and trace minerals. Adding chia to your smoothies can help keep your blood sugar balanced which is very important for balancing hormones.

I hope you’ll love this smoothie bowl!

Cherry Berry Smoothie Bowl To Balance Hormones

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Serves 1

INGREDIENTS:

SMOOTHIE:

  • 1 cup Purified Water (or your favorite nut/seed milk)
  • 1 Banana (slice and save ¼ of your banana to use as a garnish)
  • ½ cup Frozen Cherries
  • 2 scoops Collagen Peptide Protein Powder or Other Protein Of Choice
  • 1 Tbs. Chia Seeds (White or Black is fine)
  • 2 Tbs. Dried & Unsweetened Shredded Coconut
  • ½ tsp. Maca Powder
  • 1 tsp. Cordyceps Powder
  • 1 tsp. Goji Berry Powder
  • Pinch of Sea Salt

TO GARNISH, CHOOSE FROM:

  • Banana Slices
  • Raspberries
  • Blueberries
  • Sprinkle of Chia Seeds
  • Sprinkle of Toasted Dried & Unsweetened Shredded Coconut
  • Dried Golden Berries
  • Edible Flowers

INSTRUCTIONS:

Slice banana and add to a high-speed blender, reserving ¼ of the slices to use as a garnish.

Add the remaining smoothie ingredients to the blender and blend on high until all is completely combined.

Pour into a bowl and top with garnishes.  It may be helpful to allow your smoothie to set in the freezer for 5-10 minutes before topping with garnishes.

P.S. To all my ladies out there eating for your cycle, this is great to eat during the luteal phase of your cycle!

Recipe and photos brought to you by Sarah Steffens of Savor & Fancy

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Have you tried making smoothing bowls before? What are your favorite ingredients to add? Let us know in the comments below.

 

5 Easy Bring-To-Work Hormone Balancing Lunch Recipes

By | Blog, Eating For Your Cycle, Recipes | No Comments

Back to school season is a great opportunity to step up the self-care by making some nourishing lunches to bring to work with you. We’ve put together five lunch recipes that are designed to support balanced hormones. Click on the images to get redirected to the recipes.

Want to learn more about nutrition for hormone balance and eating for your cycle? Check out the events page for upcoming classes.

Recipe and photos brought to you by Sarah Steffens of Savor & Fancy

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Red Cabbage Chicken Salad Bowl With Walnuts & Fresh Mint

By | Eating For Your Cycle, Recipes, Salad | No Comments

RED CABBAGE CHICKEN SALAD BOWL WITH WALNUTS & FRESH MINT

 

 

 

 

 

 

 

 

 

 

 

 

 

This salad helps detox ‘bad’ estrogens from the bodies which may help reduce PMS and menopause symptoms. The walnuts provide liver supportive nutrients and omega three which help support healthy hormones. It’s also great to eat during the ovulatory phase of your cycle.

Serves 1

INGREDIENTS:

  • 4 ounces cooked Organic Chicken
  • 1-2 Tbs. Olive Oil
  • 1 Tbs. Lemon Juice
  • ¼ tsp. Sea Salt
  • Dash of White Pepper
  • 1 large Red Cabbage Leaf (2-3 Radicchio leaves will also work well)
  • 2 cups chopped Baby Spinach or Chard
  • ½ cup shredded Carrot
  • 1 Tbs. chopped and toasted Walnuts
  • 3 Fresh Mint leaves

INSTRUCTIONS:

Start by cooking your chicken (time saver: purchase a cooked organic rotisserie chicken from your local market) and once cooked, allow to cool in the fridge.

Toast chopped walnuts in a small frying pan on low heat, stirring frequently (about 3-5 minutes).  Let cool on a plate.  

Whisk together olive oil, lemon juice, sea salt and white pepper in a mixing bowl.

Add chopped baby spinach and shredded carrot to the mixing bowl and toss to combine with the olive oil mix.

Carefully tear a leaf off of the red cabbage and place in a portable storage container.  Scoop salad into the cabbage leaf and top with cooked chicken and chopped, toasted walnuts and additional sea salt and white pepper to taste.

ABOUT THE AUTHOR 

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

 

Simple Sprout Salad with Mango & Soft Boiled Eggs

By | Eating For Your Cycle, Recipes, Salad | No Comments

SIMPLE SPROUT SALAD WITH MANGO & SOFT BOILED EGGS

 

 

 

 

 

 

 

 

 

 

 

 

 

This salad is perfect for the ovulatory phase of the cycle or anytime during menopause for detoxing estrogen and providing the body with antioxidants. Pack it up as a light but nourishing lunch with a serving of healing bone broth soup!

Serves 1

INGREDIENTS:

  • 1-2 eggs, soft-boiled and allowed to completely cool
  • 1 Tbs. Avocado Oil
  • Juice from ½ Lemon
  • ¼ tsp. Sea Salt
  • 2 cups of fresh Chard, stems removed and chopped
  • 1 cup Pea or Sunflower Sprouts (micro greens are also a good choice)
  • ½ fresh Mango, peeled and julienned
  • 1 Tbs. Hemp Seeds

INSTRUCTIONS:

Begin by soft-boiling your eggs.  Bring a small saucepan (with lid) containing eggs to boil, remove lid, and boil for 3 minutes.  Remove from heat and allow to cool in the fridge.

Whisk avocado oil, lemon juice and sea salt in a small container and store sealed until ready to serve.

Toss chopped chard, pea or sunflower sprouts and mango in a mixing bowl.

Transfer salad to a portable container.

When ready to serve, toss with vinaigrette and add peeled, soft-boiled eggs and hemp seeds.

ABOUT THE AUTHOR 

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.

Extra Healing Bone Broth Soup

By | Broth, Soups and Stews, Recipes | One Comment

Healing Bone Broth Soup

 

 

 

 

 

 

 

 

 

 

 

 

 

This upgraded bone broth soup promotes glowing skin and healthy digestion with the collagen from the bone broth, the fresh turmeric and ginger root. The greens give you a dose of hormone healthy folate, magnesium, and plant based calcium. Pack this soup in a thermos and accompany it with a high protein salad for a perfect hormone balancing meal.

Serves 1-2

INGREDIENTS:

  • 2 cups of Bone Broth (any flavor will work well)
  • ½ medium Yellow Onion, diced
  • 1 Garlic Clove, minced
  • 2 Carrots, peeled and shredded (dicing will also work well)
  • 4 Celery Stalks, diced
  • 1” Fresh Ginger, skin removed and thinly sliced with a veggie peeler
  • 1” Fresh Turmeric, skin removed and thinly sliced with a veggie peeler
  • Sea Salt and Black Pepper, to taste
  • Handful of Fresh Greens, chopped, to garnish

INSTRUCTIONS:

In a medium saucepan, add ½ cup of bone broth and heat to medium.  Add diced onion and garlic and bring to a simmer.

Add shredded carrots and diced celery and remaining bone broth continue simmering until the veggies are soft, about 10 minutes.

Add fresh ginger and fresh turmeric slices and remove from the stove.

Season with additional sea salt to taste and a generous sprinkle of black pepper (black pepper is known to help your body absorb turmeric so be sure to include it in your soup).

Store in a portable container and garnish with your favorite chopped greens (pictured is chopped chard leaves).

ABOUT THE AUTHOR 

Sarah Steffens is a Personal Chef based in Los Angeles.  She specializes in Paleo, Autoimmune and Whole30 cooking and believes food is the starting ground for practicing kindness to one’s body, mind and spirit.  In addition to cooking for private clients, she also creates recipes and photography for Whole30.  She shares recipes and kitchen tips at Savor & Fancy.