3 Recipes for Adrenal Support (i.e. Stress Support)

Nature is so smart, it put the medicine inside the food.

Proper nutrition is imperative to supporting adrenal function. It is important to note, deficiencies in vitamins and minerals actually increase your susceptibility to adrenal imbalance. A poor diet is one of the main factors in adrenal fatigue, since today’s common processed foods are lacking essential nutrients: vitamin C, B vitamins, essential fatty acids and minerals including magnesium and calcium. A good way to put some of these recommendations into practice is to get in the habit of making fresh smoothies and juices daily, made with health-boosting ingredients. This Adrenal Support Smoothie contains many adrenal-friendly vitamins, minerals and phytochemicals from citrus, kale, apple and ginger. Bon Smoothie et Santé!

Adrenal Support Smoothie
(Serves 1 glass)

Ingredients:
– ¾ cup water (or water kefir/kombucha/coconut water)
– 1 cup loosely packed kale or spinach leaves, stems removed
– 1 green apple, cored
– 1 orange, peeled OR juice of one orange OR 1-2 kiwis
– 1 inch piece of ginger, peeled
– 1 tsp maca powder (optional)
– 1 tsp spirulina powder (optional)
– 1 serving of protein powder of choice (optional)
Directions:
Blend all ingredients together until the consistency of your liking.
Note: If you’re lacking protein in your diet try adding hemp or raw rice protein to increase your amino acid intake and aid adrenal hormone production. If you want an extra super food boost, add in some tonic maca for its hormone balance properties. Use water kefir or kombucha as your liquid base for an extra probiotic boost, which will improve digestion and the immune system.

*For an extra boost of vitamin C add 1 tsp of Amla powder, also known as Indian Gooseberry. Amla is a superfood that contains some of the highest levels of vitamin C on the planet. As a bonus its properties are also anti-cancer.

What is Maca good for? Being a member of the cruciferous family, like broccoli and cabbage, maca has amazing nutritional benefits. These benefits include: over 20 amino acids, vitamins B1, B2, vitamin C and E, iron, potassium and copper. The flavor of maca is relatively neutral with a hint of caramel and some say it has an earthy taste that is mildly nutty with a hint of butterscotch. It is best to start out with one tablespoon of maca daily and work up to 2-3 tablespoons depending on how you feel and your energy levels. Individuals who are on hormone altering medications or high blood pressure are advised not to use maca. Maca has amazing effects on hormonal balance for both men and women, it boosts the immune system, improves sexual function, increases fertility, assists the thyroid, aides the menstrual cycle and PCOS. It also has the ability to aide memory and focus. (Axe)

What is Spirulina? Spirulina is algae that converts sunlight into green and blue pigments and is stocked full of amazing nutrients. The green in its composition is chlorophyll, which is helpful in detoxifying the body. The blue pigment, called phycocyanin, is an amino acid group that makes it an excellent source of plant protein. It contains over “100 synergistic nutrients” and is considered one of the greatest complete sources of nutrition. Basically, the nutritional components are so balanced that our bodies can easily absorb, assimilate and utilize the superior properties of the algae and at the same time it boosts the immune system. (Bauman, 2015)

Vitamin C Adrenal Tonic
(Serves 1 glass)

Ingredients:
– one 8 ounce glass of filtered water
– ¼ – ½ tsp of Himalayan or unrefined sea salt
– Acerola powder or food-based vitamin C powder and/or the juice of 1 lemon
Directions:
Lightly salt your glass of water and add vitamin C powder and lemon. Drink this tonic in the morning and midday for extra adrenal
support.

Why use Sea Salt?
Sea salt actually has numerous trace minerals such as sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements. Minerals are a tremendous support to the adrenals in times of stress because the body uses them up so quickly to try to maintain balance. Amazingly, sea salt acts like digestive enzyme enhancers, which help the body absorb more nutrients from the foods that you eat, which can ultimately support the healing process. This is a huge plus when trying to balance the adrenals in times of stress. Some other benefits of using sea salt include:
– Provides sufficient sodium levels that help balance your sodium-potassium ratios
– Acts as powerful electrolytes like magnesium
– Proper adrenal, immune and thyroid function
– Regulate the body’s water content throughout the body

Why use Vitamin C powder?
Although, whole food choices should be the first choice, when on the go or stressed due to a busy lifestyle, it can be a real challenge to get all the daily optimal values for vitamins. Because vitamin C is such a healing restorative vitamin (and one that
the body cannot make on its own), it is important to make sure one is getting enough vitamin C to support the adrenals. A great way to do this is to find a food-based vitamin C powder made from organic oranges, berries, or acerola – foods high in vitamin C.

Wild Salmon Salad with Probiotic Boost

Ingredients:
– 3-4 oz. of Wild Atlantic Salmon
– 2 tsp organic extra virgin olive oil for sautéing
– 1 tsp of dried or 2 tsp of fresh herbs like rosemary, thyme or dill
– 2 cups of steamed greens like dandelion, purslane or spinach
– ¼ to ½ cup cilantro or parsley for garnish
– ¼ – ½ tsp of Himalayan or unrefined sea salt
– 1 tsp of granulated dried kelp or nori
– 1-2 tbs sauerkraut or kimchi
– 1 tbs apple cider vinegar
– ½ fresh squeezed lemon juice
– ½ tsp flax seed
– ½ avocado
Directions:
Rinse salmon with filtered water. Rub with ¼ – ½ tsp sea salt, dried or fresh herb of choice and a dash of lemon juice. On medium heat melt butter in sauté pan. Next, place salmon in pan and sauté for 7 minutes on each side. In separate pan, lightly sauté or steam 2 cups of greens with olive oil. You may add onion or garlic if desired. Place on plate. Rinse parsley or cilantro, chop and put over greens. Remove salmon and place on top of greens and parsley. Add a dash of lemon juice, apple cider vinegar, flax and kelp. Complement the salmon with sides of avocado and sauerkraut or kimchi for a wonderful addition of healthy fat and probiotics–both of which are great for digestion.

Wild salmon provides essential fatty acids, which aide in proper pineal function and estrogen balance in women—two key functions in balancing adrenals and thyroid. Wild salmon is an excellent source of protein and it is helpful to increase protein in the diet during times of stress or fatigue. Moreover, protein is essential for making hormones, neurotransmitters and enzymes. Healthy fats help reduce sugar and carbohydrate cravings. Salmon also has the beneficial vitamin, B5 (Pantothenic Acid), which creates adrenal hormones. (Bauman, 2015)

Sea vegetables like Kelp and Nori provide trace minerals to help support the adrenals and thyroid, so they may properly secrete hormones. Other varies include Kombu, Wakame, Agar Agar, Bladderwrack, and Hijiki. It is important to look for organic varieties free from hydrogenated oils like canola. Atlantic varies are favorable. (Bauman, 2015)

In Divine Health,

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References:

“Top 5 Maca Root Benefits and Nutrition.” Dr. Axe. retrieved from http://draxe.com/top-5-maca-root-benefits-and-nutrition/

“10 Benefits of Celtic Sea Salt.” Dr. Axe. retrieved from http://draxe.com/10-benefits-celtic-sea-salt-himalayan-salt/

Murray, M. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.

Bauman, E. (2015). Therapeutic Nutrition Textbook, Part 1. Penngrove, CA: Bauman College.