Stressed? Tired? Craving sugar? Can’t sleep?
But what happens when they become “overworked?”
You’ve heard of “adrenaline junkies,” right?
Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you're totally alert and living in the moment. This feeling is known as your body's "fight or flight" response.
Some people (perhaps you?) just love that intense feeling. The release of hormones in the fight or flight response is your body's normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.
After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good. But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress?
It wouldn't feel like an awesome (once-in-a-while) "rush," anymore would it?
And what do you think happens to your poor adrenal glands when they’re constantly working?
They’d get fatigued, right?
Do I Have Adrenal Fatigue?
When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.
Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.
First off, I have to tell you that there aren't medically accepted blood tests for adrenal fatigue. In fact, it's not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of "Adrenal Insufficiency" or "Addison's Disease" may apply.
However, if you do have symptoms, you should see your doctor to rule out other conditions. He or she may even be open to discussing adrenal fatigue, or at the very least, wellness strategies that can help to reduce your stress (and symptoms).
What to do if I have these symptoms?
There are many actions you can take to reduce your stress and improve your health and energy levels.
Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas how you can reduce your stress. My favourites are meditation, walking in nature, light exercise, more sleep, or taking a bath.
Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.
Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.
Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.
The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like meditation, walks in nature, light exercise, more sleep, or even a lovely bath.
Recipe (Stress-reducing bath salt): Lavender Bath Salt
As you're running your warm bath water, add ingredients to the tub. Mix until dissolved
Enjoy your stress-reducing bath!
Tip: You can add a tablespoon of dried lavender flowers.
Yes you should (end of post).
But what exactly is it about coconut oil that makes it so healthy? And which type is best?
Let’s dive into some of the fascinating research and find out.
Coconut oil is a special kind of fat
Coconut oil is fat and contains the same 9 calories per gram as other fats.
It is extracted from the "meat" of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.
The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.
And here’s why - Because not all calories or fats are created equal.
Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.
What makes MCTs unique is how your body metabolizes them; they're easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they're burned for fuel or converted into "ketones."
This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.
Coconut oil MCTs may help with fat loss
Coconut oil’s MCTs have been shown to have a few different fat loss benefits.
First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.
Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.
In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.
Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).
Just remember not to add coconut oil to your diet without reducing other fats and oils!
How much coconut oil should I eat?
Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.
You probably don’t need any more than that.
What kind of coconut oil is the best?
There are so many coconut oil options available in grocery stores these days
that it can make it difficult to know which is best.
I recommend you stay away from "refined" ones, and opt for "virgin" coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil's natural health-promoting antioxidants.
Pro Tip: Always (and I mean ALWAYS) avoid "hydrogenated" coconut oil. It can be a health nightmare because it contains the infamous "trans fats."
One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its "smoke point"). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stove top on a low-medium setting, as well as in most baking.
Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.
Oh, and it tastes great too!
Recipe (Coconut Oil): Homemade Healthy Chocolate, Serves 12
1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
2. Stir in slivered almonds until evenly distributed.
3. Pour into an ice cube tray and freeze.
4. Store in fridge or freezer to avoid melting.
Serve & enjoy!
Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.
Bloating is generally the result of not being able to properly digest foods.
These not-so-digested foods feel like they're just sitting around causing discomfort and a general feeling of being stuffed and “gassy”.
It can happen at any age but if it seems to be more frequent as you're getting older it can very well be because of your stomach's reduced ability to produce enough acid for proper digestion.
Normally, when we eat cells in our stomach release more acid which is important for so many digestive processes like breaking down foods and activating enzymes. As we age this process can become less efficient and the result can feel like it's wreaking havoc on the rest of the digestive system.
Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” and that can result in bloating.
Bloating Reason #1:
Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or veggies. This can also occur when we introduce new ones into our diet as it may take a while for our body to get used to them.
Pro Tip: Try chewing your vegetables more thoroughly, or lightly cooking or steaming raw ones. If a fruit or veggie seems to be consistently related to bloating try eliminating it for a few weeks and monitor your symptoms.
Bloating Reason #2:
Decreased stomach acid can reduce the activation of a key protein-digesting enzyme “pepsin”. This means that the proteins you eat aren't broken down as much and they can pass through your system somewhat “undigested”.
Pro Tip: You may consider reducing the amount of animal-based foods you eat and see if that helps you out.
Bloating Reason #3:
One thing that can seriously cause bloating is when your digestive system slows down. Then things seem to be a bit stagnant, just hanging around in there a bit (a lot?) longer than you'd like.
Ginger has been found to help with digestion and reduce nausea for certain people. And peppermint is thought to help your digestive muscles keep pushing food through, so it doesn't stay in one spot for too long.
Pro Tip: Consider drinking a digestive tea like peppermint or ginger. See my recipe below.
Bloating Reason #4:
All this lack of digesting in your stomach and small intestine puts extra stress on the large intestine. The large intestine is the home of all of your wonderful gut microbes that have SO many functions in the body. The problem is when undigested food enters the large intestine it can feed the not-so-great microbes. These “unfriendly” bacteria produce waste material and gas as a part of their natural metabolism. The more of these microbes you have in your system (they will multiply if they are constantly being fed by undigested food in the large intestine) the more gas that will be produced in the large intestine.
Pro Tip: Try eating more fermented foods. Fermented foods contain probiotics which will feed the good bacteria and microbes in your system to keep the bad guys at bay This includes things like yogurt, kefir, sauerkraut, and kimchi (as long as these don't cause bloating for you!). Make sure they're unpasteurized and contain live cultures. If you cannot tolerate dairy based yogurt and kefir dairy free options are available or you could make your own dairy free versions.
You can also consider taking a probiotic supplement. Just check the label first to make sure it's right for you.
Bloating Reason #5:
With reduced stomach acid you also have a reduction of the “activation” of several of your digestive enzymes (protein-digesting pepsin being one of them). In order for certain enzymes to go to work digesting your food they need to be activated. This usually happens with the assistance of stomach acid.
Pro Tip: You may consider trying an enzyme supplement to assist your body in digesting food while you work on reestablishing your own production of stomach acid (a healthy diet and lifestyle can do this!). But before you do make sure you read the labels because some of them interact with other supplements, medications, or conditions, and may not be safe for long-term use.
You can try the “pro tips” I've given you in this post. Maybe you'd prefer working with a practitioner on an elimination diet to get to the bottom of which foods you may be sensitive to? If bloating is a serious problem you should see your doctor or alternative health care practitioner.
Recipe (Tummy Soothing Tea): Ginger Tea
Serve & Enjoy!
Tip: If you don't want to use a grater and strainer then you can peel the ginger and thinly slice it into your cup before adding boiling water. The pieces should be big enough that they will sink to the bottom.
Yes, while I always say that it's better to get your nutrients from food first sometimes supplements are necessary.
Unfortunately there are just some all-too-common nutrients that we simply don't get enough of. And they're absolutely critical to optimal health and wellness. Especially as we age.
Here I sifted through the supplements that are available on the market and boiled them down to three that can have the best effect for us.
Supplement #1: Vitamin D
If you live in North America chances are you are low in vitamin D. It's the “sunshine vitamin” and we just aren't able to hang out in shorts every day of the year. Even if we did we'd wisely use a bit of sun protection too.
Vitamin D is very important for everyone but especially women over 45. Want to know why?
It helps to protect our bones!
Vitamin D helps our body absorb and keep the calcium we get from our food and drinks. And we all know that calcium is one of the main things our bones are made of.
Want to know something funny about vitamin D (but it's true, I swear)?
People who get enough vitamin D tend to fall less frequently. Especially as we get older.
Vitamin D can help your bones stay strong and help you fall less. Win-win!
Supplement #2 Magnesium
Magnesium is an essential mineral needed for over 300 reactions in your body.
As with vitamin D it's very common for us to simply not get enough. Not even the 320 mg per day that's recommended.
Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines.
Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to a plant's chlorophyll – it's actually what causes green plants to be green! And most of us just don't get enough green plants into our bodies on a regular basis. (You know I have a recipe with green leafies for you below, right?).
Magnesium is a very common supplement and is often added to multivitamins.
Supplement #3 Omega-3s
We've all heard that we need to get more omega-3 essential fatty acids, right? They're good for our hearts, brains, and help to reduce inflammation.
These are all good things when it comes to our health and wellness.
But not all of us are ready, willing, and able to eat fish three times per week.
While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats. The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.
Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.
Pro Tip: Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you're actually getting.
Three supplements to consider now that you're 45 are: vitamin D, magnesium, and omega-3s.
Always read the supplement labels to see if there are warnings that would make them inappropriate for you. And, of course if you have any medical conditions or take medications or other supplements it's always a good idea to speak with your doctor before starting anything new.
Recipe (Vitamin D, Magnesium & Omega-3s):
Salmon Quinoa Buddha Bowl
4 cups baby spinach
1 cup quinoa (cooked)
1 can wild salmon
2 tablespoons sesame seeds
½ red onion (diced) (optional)
2 tablespoons sesame oil
2 tablespoons rice vinegar
1 tablespoon lemon juice
dash salt and pepper
Split spinach, quinoa, wild salmon, sesame seeds, and onion (if using) between two bowls.
Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.
Add salt and pepper to taste.
Serve & Enjoy!
Tip: When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free. Good quality canned fish is usually in the “natural foods” section of many large groceries.
Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.
And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!
And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! You wouldn't be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I've included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.
It's snowing outside, and I was craving something warming and nutritious. I am not usually a fan of "creamy" soups as I avoid dairy, so I decided to transform this traditional comfort soup making it vegan and gluten free.
It far exceeded my taste buds expectations, and I hope you enjoy this as much as I. Oh, and guess what, I made this in 5 minutes using my blender! Yup, super quick and simple. Gotta love that!
Cream of Broccoli Soup
Serves 4. Vegan, Gluten Free, Yeast Free.
Wash and chop broccoli and cauliflower into florets if using fresh. I used frozen and simply steamed these along with the celery until fork tender.
Heat vegetable stock on stove if using store bought (or your own homemade). I used HarvestSun Organic Vegetable Bouillon Cubes, which are vegan, gluten and yeast free. Add 2 cups boiled water to a blender along with 1 bouillon cube.
Add in cooked vegetables and MCT oil, seal lid tightly. This is going to be hot, so trust me you want to make sure the lid is on good and hold the top down while you blend. Mix well until smooth on soup setting if using a Blend-Tec or simply pulse to desired texture. You could also use a food processor for this. Emulsion blender is not recommended as it will not make it smooth and you risk splashing hot soup all over.
Season with sea salt and black pepper to taste. Garnish with a TSP of hemp hearts. Enjoy!
There you have it, simple and delicious - and gone! Yup, I just couldn't resist.
Confession, I ate up all 4 servings over the course of the day and drank fresh vegetable juice in between my soups to give my digestive system a bit of a break. I am not much of a calorie counter, but rather encourage eating whole unprocessed foods, easy to digest protein, healthy fats, and plenty of fiber. This prevents over eating and therefore, reduces overall caloric intake supporting digestion and body metabolism.
Do you enjoy soup as much as I do? Please let me know how this one turns out for you or if you have a favourite of your own.
This word “metabolism” is thrown around a lot these days.
You know that if yours is too slow you might gain weight. But what exactly does this all mean?
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It's how you take in nutrients and oxygen and use them to fuel everything you do.
Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry you would not be possible.
Metabolism includes how the cells in your body:
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
Which brings us to the “metabolic rate”.
This is how fast your metabolism works and is measured in calories (yup, those calories!).
The calories you eat can go to one of three places:
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
There are a couple of different ways to measure metabolic rate. One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active.
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
What affects your metabolic rate?
In a nutshell: a lot!
The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.
But that's not the only thing that affects your metabolic rate.
How big you are counts too!
Larger people have higher metabolic rates; but your body composition is crucial!
As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you're not working out.
This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.
The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen. So you definitely want to offset that with more muscle mass.
Aerobic exercise also temporarily increases your metabolic rate. Your muscles are burning fuel to move so they're doing “work”.
The type of food you eat also affects your metabolic rate!
Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).
You can use it to your advantage when you understand how your body metabolizes foods differently.
Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.
Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.
And don't forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.
This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.
Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts
2 lemons, sliced
1 tablespoon rosemary
1 tablespoon thyme
2 cloves garlic, thinly sliced
4 chicken breasts (boneless, skinless)
dash salt & pepper
1 tablespoon extra virgin olive old
Preheat oven to 425F. Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
Serve & enjoy!
Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!
Thick, gooey and sweet raw honey provides an abundance of health benefits. Raw honey is honey that has not been heated, pasteurized or processed in any way. While commercial honey has been heated and pasteurized and has fewer benefits.
In its natural state, raw unpasteurized honey retains all its natural vitamins, enzymes and phytonutrients. It can be purchased in a liquid form or creamed.
Raw honey is not suitable for children under the age of 1 due to risk of botulism (Clostrium botulinum). Once a child reaches 1 year of age, their digestive is able to kill off any botulism germs.
Honey Lemon Cough Syrup
In a small saucepan over medium low heat, warm all ingredients until coconut oil is melted. Allow to cool slightly and take warm syrup by the teaspoon as needed. I like to add this to my chamomile tea and drink before bed.
Once the mixture has cooled, it will harden due to the coconut oil. Simply reheat on low to melt and take by spoonful or add straight into hot water or hot herbal tea.
No matter what age, ear infections can be painful. Whenever our 2 year old has a cold with a stuffy or runny nose an ear infection will likely follow. A trip to our paediatrician or ER is in order to check her ear drums for fluid and ensure they are intact. We generally leave with a prescription for yet another round of antibiotics. But, are they really necessary?
Children between 6 months and 2 years of age are at the greatest risk of developing an ear infection due to underdeveloped immune systems and the shape and size of their Eustachian tubes. Daycare and group settings also increase their risk as does bottle fed babies who drink lying down vs those who are breast fed. Most ear infections can resolve without antibiotics as many are caused by a virus. Determining what is best for you or your child depends on many factors including age and symptoms.
For us, as difficult as it was to see our child suffering with an ear infection we weren’t comfortable repeating a 3rd round of antibiotics in as little as 2 months (yes, we actually did that). While I feel there is a place for them, I just knew I had to explore natural remedies and avoid overuse of antibiotics.
You will need:
Besides looking super cute, we found this helped resolve our daughters cough, chest congestion and ear pain in less than 1 day. You may need to repeat or leave on for a full 24 hours or until symptoms have completely resolved. If your child is not keen on wearing this, trying playing a game of pirates and have everyone wear a bandana or hat.
If symptoms persist, be sure to seek medical attention immediately. I am not a doctor and cannot provide medical advice and you should always consult with your primary healthcare practitioner or MD.
It is important to talk to your primary health care practitioner about the benefits and risks of antibiotics and determine what is best for you and your family.
It’s normal for some hair to be shed daily. Adults lose approximately 50-100 strands a day because hair only lives 2 to 6 years. New hair will be replaced growing approximately ½ inch per month. Alopecia describes hair loss, which may occur in men, women or children. This may eventually lead to excessive hair loss or baldness.
Abnormal hair loss and balding can occur for a number of different reasons. Nutritional deficiencies and hormonal imbalances may also contribute to hair loss. No matter what the cause, it can be scary and somewhat embarrassing.
Nancy Este is a Registered Yoga Teacher and Certified Nutritional Practitioner. She is here to share with you over 17 years of experience in the Alternative Health field. It is her hope to help save you time, money and stress when it comes to regaining your balance in life.