Adrenal Exhaustion...the new epidemic.

Most women I meet these days are adrenally exhausted, I was one of them. Adrenal exhaustion will cause your body intense hormonal havoc and prevent you from living a life of vibrancy and energy! 

What are the adrenals?

Oh they are so so important- and most of us don't actually know what they are.

The adrenals are involved in manufacturing numerous hormones; blood sugar regulation; the regulation of the body's minerals; producing and maintaining the body's energy levels in conjunction with the thyroid; and producing stress-monitoring hormones.

The adrenals, the body's shock absorbers, are the core of the endocrine stress response system. Two of their most important hormones, adrenaline and cortisol, are responsible for the fight-or-flight response. Adrenaline deals primarily with short-term stress while cortisol is produced as a result of both acute and long-term stress.
Prolonged stress, whether as a result of emotional, environmental or physical causes, is disastrous for the adrenals. Initially, it results in chronically elevated cortisol levels, resulting in weight gain (especially around the midsection), blood sugar imbalances, thinning skin, muscle wasting, memory loss, high blood pressure, dizziness, hot flashes, night sweats, excessive facial hair, and other masculizing tendencies.

Overworked adrenals eventually crash, leading to adrenal exhaustion, where the body is unable to maintain adequate adrenal hormone production.
And then you can say hello to extreme fatigue (Chronic Fatigue Syndrome), irritability, inability to concentrate, frustration, insomnia, addictions to either sweet or salty foods, allergies, nervousness, depression, anxiety, PMS, sensitivity to cold, diabetes and headaches.

You can fix this...

Guest post by Emilie Tonkin, Nutritional cleanse coach.

She is so intelligent! She has an abundance of valuable knowledge for you all..

Adrenal fatigue has become an epidemic in our society… Everyone is suffering, and once upon a time, I was too!!

Earlier in the year I experienced a complete ADRENAL BURNOUT! It accompanied my glorious corporate career burnout & dear Nelly, it wasn’t pretty!!

I had precariously been nursing my poor adrenal glands for 2-3 years, holding on for dear life, yet couldn’t quite make the changes I needed to until I it rock bottom! Sound familiar?? Not addressing the problem until it’s too late!!! Well, that used to be me, as I would push my body to absolute extremes to satisfy deadlines & irrational demands…

I was working 70-90 hour weeks in an incredibly toxic environment, and having functioned on adrenalin & producing high levels of cortisol for such a long time, this had a severe & domino-like impact on my hormones; my period stopped for over 6 months; I developed insulin resistance; I had awful acne, weight gain, constant colds, a sluggish metabolism; I couldn’t remember things; but worst of all I was absolutely drop dead exhausted and COULD NOT sleep!! I was suffering severe insomnia & hence my anxiety only became worst. It’s an absurd paradox when you are shattered, yet wired… A classic symptom of adrenal exhaustion!

Striking any chords? Even an undertone of fatigue, lethargy, or that lacklustre feeling when you wake up (or try to wake up!!) can indicate adrenal fatigue… Are you relying on coffee to boost your energy, yet crash swiftly leaving you to seek out some sugar for yet another fix?

Now, what are adrenal glands you may ask??

The adrenal glands are endocrine glands that sit at the top of your kidneys… They are responsible for releasing hormones in response to stress and help regulate stress, whether physical, emotional or psychological.

When one is under stress, and let’s face it we all experience it at times; our adrenals go into overdrive, putting out excessive cortisol to deal with the impact… At the same time, stress triggers an excessive production of adrenalin, which manifests as the ‘fight or flight response’… Anxiety & a panicky feeling is very symptomatic of adrenal fatigue…

Adrenals release hormones that regulate energy production and storage, immune function and inflammatory response, heart rate, muscle tone, and other processes that enable you to cope with stress. They are amazing!!!

When your adrenals burn out, you’re more susceptible to headaches, overall weakness, colds, allergies, and respiratory infections, weight gain, lower sex drive, reduced concentration, and difficulties in relationships at work or at home. Adrenal fatigue has also been linked to autoimmune disorders, diabetes, post traumatic stress disorder, alcoholism and drug abuse.

The best thing you can do is acknowledge your adrenal fatigue & then get onto healing the issue… That’s where I specialise, having been there & done that!!

It’s crucial at this point to slow down… Do not push your body at all as even going for a walk can push your adrenal glands too far when they are in this fragile state… Be gentle on yourself and rest… Check out Jessica’s amazing post on “Rest: The Importance of slowing down…” for tips!

When I was experiencing this relentless fatigue, I had tried every Chinese & Ayurvedic adaptogenic herb, adrenal complexes, naturopathic tonics, minimal detoxes, juice fasts, different therapies AND I’d even spent 8 weeks in India doing Panchakarma to try and process my stress; but it wasn’t until earlier this year when I made the discovery of a lifetime - nutritional cleansing!!!

For me, the concept was genius; yet so simple that it would slip into my daily routine! I was bedridden at this point as my poor ‘ol adrenals were burnt… I was insanely frustrated not being able to exercise or even function very well, and I had sticky kg’s that I just wanted to shift!! However as I commenced, albeit sceptically, I felt something magical happen instantly… The stunning organic trace minerals, & exquisite nutrients & botanicals started healing me internally… I was replenishing my body whilst very gently cleansing on a cellular level… The most stunning pillar for me in this system was of course the adaptogenic tonic, which I discovered is the most potent elixir on the planet!!

NOTHING had touched the sides beforeIonix® Supreme!!! Created by a Master Formulator, this nutrient-rich tonic contains plant-based adaptogens like schizandra, rhodiola, rhodendron, ashwagandha, macaroot and wolfberry, which help support your body’s resistance to the negative effects of stress. Ionix® Supreme provides antioxidants, which help to protect cells from free radicals and ionic trace minerals to support the body’s vital functions… They literally become spark plugs in your body, and you can feel them hit your cells!!

It is out of this world, and not only supported my adrenal glands to heal and for me to cope with stress on a daily basis, but it enabled me to regain deep, restorative sleep for the first time in years… I am now coaching scores’s of people who have suffered similar adversities and who are all experiencing stunning & profound results, just like me! Feeling so blessed right now!!!

It’s so fundamental to cleanse your body on a cellular level as our bodies simply can’t cope with the heavy metals, toxins, impurities & STRESS, which is the most toxic element of all!! Combined with clean & alkalising nutrition, yoga, meditation, breathing techniques, having FUN & water water water, you can heal your adrenal fatigue & bounce back like you’ve never felt before!! Feel your energy levels soar!!

Who would’ve thought that when I embarked on healing my adrenal exhaustion, that it would in fact lead to a complete career transformation and that I would be now practicing full time in nutritional cleansing & adrenal exhaustion!!

2012 is all about transformations!! Be open minded & be true to yourself xx

Thanks for having me Jess... You are an inspiration!

Emilie Tonkin

Nutritional cleanse coach

AKA adrenal burnout survivor ;-)

https://www.facebook.com/HealthByEmilie

QUINOA SUSHI

Perfect dish to serve to guests as starters! 

Easy to take to work/school/college.

What you will need:


1 1/2 cups of quinoa (black /red/white quinoa)


3 cups of water


1/2 avocado


2-3 cucumbers sliced thinly.

½ 
sliced cabbage – red or white.

Lettuce leaves ( I used cos lettuce)

1 grated/sliced carrot

Black and white sesame seeds, toasted

Hommus

nori sheets

Protein of your choice: tuna, chicken breast, lean meat or egg. (optional)

Sides:

pickled ginger (if you can)

Tamari (low sodium alternative to soy)

Dijon mustard

Sweet chilli sauce

I know most of you are time limited....the beauty of this dish is that you can really just work with what you have got in your fridge- any vegies/protein of your choice rolled into nori sheets  seaweed.... So simple! So healthy!

First- How to make the quinoa

Directions:

1. If time allows, soak your quinoa for up to 8 hours. Drain and rinse well.

2. Put quinoa in a pot with water. Bring to the boil, reduce to simmer, cover with a lid and cook for 15-20 minutes until the water has been absorbed (do NOT stir!).

3. When the quinoa has cooked, transfer it to a large bowl to halt the cooking process and cool it down. When it is no longer piping hot, you may season it with Himalayan salt and spices of your choice. Now cover loosely with a towel and let the quinoa cool completely.

4. While the quinoa is cooking, prepare all the filling ingredients- cut vegetable into long strips for ease of rolling.

Then mix optional dressing to the quinoa (optional- BUT SO YUM)

• 1 tbsp tahini
• 1 tbsp rice vinegar/apple cider vinegar 
• 1 tsp maple syrup 
• 1/2 squeezed lemon

Now for the sushi part

Note: If you’re new to making sushi, I’d recommend doing a quick Google search for how to roll sushi. There are lots of videos and step-by-step instructions that you might find helpful before you get started. 

1. Once the quinoa has cooled, prepare your workspace: place a small bowl of water near your station; you’ll want to dip your hands in there as you work.

2. Place the bowl of quinoa and vegetables next to you and prepare a cutting board on which you’ll roll the sushi.


3. Next, place a sushi mat on your cutting board (it is ok if you don't have a mat- do this manually). Top with a sheet of nori (shiny side down) almost to the edge of the mat that’s closest to you. Now spread some hummos onto the nori sheet.

4. Dip your hands in the bowl of water and use them to take some quinoa from the bowl and evenly spread it over the nori. Leave a small border along the edge that is furthest from you.


5. Arrange the vegetables in a thin line running through the center of the mat. Place a leaf or two of lettuce over the quinoa first, then add a few slices of cucumber, cabbage, carrot, and avocado. Sprinkle with sesame seeds. Be careful to not overfill, otherwise your roll will burst. Then add the protein of your choice: tuna/salmon, chicken breast, lean meat or egg. (optional).

6. Holding the edge of the mat with your thumbs, lift it along with the filling and roll away from you. Hold the filling as you roll and gently pull the mat as you continue rolling. Once you have a neat roll, fold your hands over the mat to tighten the roll. Moisten the edge of the nori with water to seal.


7. Slide the roll off of the mat and use a very sharp knife to cut it into individual pieces.

8.  Serve sushi alongside pickled ginger, dijon mustard, sweet chilli sauce and tamari sauce.

Health benefits?? Packed with nutrients...


Great source of protein! Packed with magnesium! Rich in fibre! Low Gi! 


Nori is high in iodine- essential for thyroid function.

Raw creamy zucchini pasta

Inspired by The Wellness Warrior and Nadine-Lee Nutrition....

What you’ll need:

2 large zucchinis

1 cob corn, cut kernels from cob
4 Roma tomatoes
½ red capsicum
½ green capsicum
1 small red onion
2 radishes
1 clove garlic, crushed
½ cup herbs (we used dill and mint)
1/2 cup lime juice
1/3 cup flaxseed oil
1/8 cup apple cider vinegar
1 tsp raw honey

What to do:

1. De-seed tomatoes and finely chop. Finely chop capsicum, onion, and radishes. Combine with garlic, herbs and lime juice.

2. Add corn, flaxseed oil, apple cider vinegar and honey to a blender or food processor and whiz until smooth and creamy.

3. Use a Spirooli or vegetable spiralling tool to create thin pasta strips from the zucchini.

4. Combine zucchini pasta with creamy corn mixture and finely chopped veggies. Stir through until the pasta is totally coated.

This recipe makes two main dishes or four side dishes (depending on how hungry you are – four of us ate this with potato, salad and veggies).

ENJOY X

Cacao Super food Omelette

DELICIOUS recipe shared by my beautiful and inspiring friend, Hunna Armstrong...

Perfect for all you chocaholics! :)

My name is Hunna Armstrong and I am a chocoholic!

I have been raving about my cacao super food omelette so when Jess asked me to share it, I was excited at the thought of everyone’s beaming smiles when you try this super healthy treat. Before I reveal the recipe perhaps you are wondering who I am?

I am in my first year studying Nutrition at ACNT in Sydney alongside beautiful Jess. I grew up on a farm in Coopers Shoot, Byron bay with my parents who have developed a business over 14 years growing and producing fruit and veg as well as organic beef.

 As I was surrounded by fresh, healthy foods from a young age I never knew any different until leaving the nest at 18 to live in London and travel Europe, what a BIG learning experience this was! As I was on a budget when living and working in London I was eating terribly and with poor eating habits come a whole lot of problems.

Of course I gained weight (8kg!!), my skin broke out and I had no energy but the worst of it I developed anxiety and depression.

I am known for my spontaneous decision-making but this rash decision was needed! Coming home early was the best possible thing that I could have done. I began to invest my time in mending myself and started by going back to my healthy eating habits.

My interest in food as medicine developed and I strongly believe in the saying

 ‘You are what you eat’! Our body is made up of food; it is the foundation to what makes us go so if we don’t fuel it with the right kinds of food then we won’t function to the best of our ability.

My passion grew more not only in food but in overall wellbeing and looking at it from a holistic approach. I needed to treat not only my body but also my mind and soul, so I experimented with Pilates, yoga, meditation and acupuncture. Also being more in tune with our natural environment, today we tend to be caught up in the cyber world, so simply getting up early and going for a beach walk was so calming for me.

I had forgotten what I loved doing and so I got back into my music and dance, which are both a form of meditation and the way I express myself.

 It is so important to find what you love doing and not to let it go! We all have stressors that may get in the way but we need to realise that we are here to enjoy life!

 So I hope my passion for nutrition will have allowed me to produce a lovely recipe for you all to taste.

Finally!!!!

Cacao Super food Omelette

Ingredients:

2x Eggs

1 cup of oats

1 tablespoon of cacao powder

2 teaspoons of grounded almonds or almond meal

1 teaspoon of shredded coconut

½ an Avocado

1 teaspoon of manuka honey

1-2 teaspoons of LSA

Fruit of choice ( I like dates and banana)

Method:

1.    Cook oats in saucepan on stove

2.   Mix cooked oats, almond meal, eggs, avocado, cacao powder, coconut and Manuka honey all together in a mixing bowl.

3.   Fry like you would a usual egg onto a frying pan with coconut oil and flip like a pancake when ready ( don’t panic if it doesn’t turn out like a perfectly flipped pancake it still tastes delicious! J )

4.   Enjoy with smeared manuka honey, sprinkled LSA and coconut and the fruit of your choice

Raw cacao powder is an amazing super food with many benefits it is rich in antioxidants and contains a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese. It also promotes cardiovascular health and increases the level of neurotransmitters in the brain which helps to rejuvenate our bodies, and uplifts our moods for longer.

You will be getting the essential fats from the avocado and the almond meal. Almonds are high in essential nutrients such as vitamin E, manganese, magnesium, copper, phosphorus, fibre, riboflavin, monounsaturated fatty acids, protein and it has a low glycemic index. You will be getting sufficient protein from the eggs and the fruit will provide you  with fibre and vitamin C. LSA is rich in a number of different nutrients including protein, B vitamins, omega 3, zinc, calcium and magnesium just to name a few!!!

ENJOY!!

5 weight loss MYTHS.

…According to Jess

So many confusing and contradicting health messages out there that are making us fatter and sicker!

Here are a few of my favourite...

My weight shifted when I realised they were myths!

1. Artificial sweeteners will help you cut calories and lose weight

*Products such as diet soda, sugar-free gum, Equal, Splenda, NutraSweet, Sweet-n-Low, energy drinks.


WRONG.

As science reveals more and more about the complex ways our bodies work, we realize what a stupid thing it is to try to fool them with artificial products.

When presented with an artificial ‘food substitute’ your body is confused and reacts in detrimental ways.

Fake sugars are among the worst things we can be consuming for our health. They are both toxic and addictive. A proven neurotoxin too!

They can fool your body in both directions:

      1. As your body gets used to artificial sweeteners, you crave sweet things, but your satiety hormones are suppressed. You don't recognise when you are full or satisfied. 

     2. Sweeteners can cause insulin spikes like sugar that render your system subject to metabolic disorders, weight gain and long term deregulation of appetite.

Sweeteners will ultimately cause toxic build up (they are chemicals!!), hormonal imbalance; stimulate appetite and enhance mood disorders. The research is there! Read more http://aspartame.com

See my article SWAP IT- to find out how to sweeten foods/drinks naturally.

2. Exercise is the key to weight loss….Exercise for hours a day and you will get the body of your dreams....

FALSE.

I used to exercise 2x/day- I think it made me fatter!

You can change your body's hormones and torch off fat in an extremely short amount of time by doing high intensity interval training, and deep muscle resistance exercises using extremely slow, heavy, eccentric movements. Jonathan Bailor,  Smarter Science of Slim is an expert on this topic! His book will explain this further...

Over exercising will make you hungrier! It can also cause you adrenal exhaustion = hormonal imbalance. I have spoken about this over and over. A tired and exhausted body will encounter all kinds of hormonal havoc- fat storage being very much apart of this havoc. 

Exercise less but smarter.

Also, It is 80% what you eat….

FOOD QUALITY is what decides your body composition. (In my humble opinion). 

3. Low fat/Fat free is the way to go because FAT will make you FAT

FALSE

Think Fat free = Sugar load! They have to replace the good tasting fat with something don’t they!

Stop fearing fat!

Your body needs the good fats!

Best found in avocado, flaxseed, olive oil, coconut oil, nuts and seeds and oily fish (salmon). 

Quick note: Omega 3 supplement is essential to every one in my opinion.

Good fats are essential to give your body energy and to support cell growth. They also help protect your organs (your heart!!) and help your body absorb nutrients and produce important hormones, too. 
Good fats keep you fuller for longer = blood sugar stabilization. Without it we would miss out on vital nutrients - the vitamins A, D and E - and what are known as essential fatty acids (omega 3) which are needed to prevent or control all kinds of ailments and conditions such as heart disease, cancers, immune system deficiencies, arthritis, skin complaints, PMS and menopausal symptoms.

Your body actually makes use of fat! Your body is not as good as making use of simple sugars...Extra sugar that the body cannot make use of is stored as fat!

Sugar is what we need to be weary of!

I used to be a ‘low fat’ and ‘fat free’ junkie. I was petrified of FAT. I would fret over each almond I consumed. If I ate the avocado in the salad I would feel ridiculous amounts guilt and was sure that my body weight would go up in kilos!! 

Ohhhh my old relationship with food…. what stress we put on ourselves!

So when I started eating the good fats what happened? ...

Skin cleared- skin started to glow!

Lost all the excess weight

Moods lifted

Bowels regulated

Cravings subsided

Yes yes yes to good fats!!!

Avoid the ugly trans fats. 

Mentality check: Can you eat as much good fat as you want now? NO- THINK MODERATION. Everything in life needs moderation. We are so bad at this..

4. Calories in and calories out- all that matters.

“If you eat fewer calories than you burn, you will lose weight.”

 HMMMM. NO. FALSE.

Just like we cannot control our cardiovascular system, we cannot control our metabolism system. It is far more complex than calories in, calories out.  Life sustaining functions are automatically regulated by the body.

Celebrity Nutritionist, Kimberly Snyder explains this well, “The calorie hypothesis assumes that the human body behaves like a simple thermodynamic machine and employs a straightforward method of burning food for energy.

What is a calorie, anyway? By definition, it is the energy needed to raise the temperature of one gram of water by one degree Celsius. While this definition actually defines a kilocalorie, it’s been shortened to calorie. This works in a simple machine, like a car engine, but does it work in human beings?

The answer to this question is very likely no. The human body is an extremely complex biological mechanism that does not operate according to the rules of simple thermodynamics. I personally know people who have counted calories religiously yet remained overweight in spite of their best efforts.

if you eat the foods your body was intended to eat, based on whole and natural foods, your weight problems will be alleviated. You will get more nutrition from such foods, and will not need to eat such huge quantities naturally. These foods also possess fiber, which is a filling and natural means to help with calorie restriction. Furthermore, natural foods do not clog up your digestive tract with sludge, which keeps you from feeling full and getting the maximum amount of nutrition from the foods you are eating. If you eat heavier, more difficult to digest foods that don’t digest as cleanly, you will eat more and rely on external sources of energy such as sugar and caffeine.”

Thanks Kimberly. Well said.

Focusing on the quality of foods will enhance the effectiveness of your metabolism system. When we put the wrong quality of food into our body it becomes hormonally clogged and the level of fat in our body rises.

5. Eat three times a day — don't snack

FALSE. 

We must eat regularly to keep our blood sugar levels stable (every 3-4 hours).
In my opinion- stable blood sugar is the key to good weight. Cravings will be controlled, metabolism will be speedy and you wont be so moody!!

Change your mentality…

When we don’t eat for long periods of time, your body thinks its being starved and then goes into ‘survival mode’. 
Your body is so clever…

So what will it do to survive? Hold onto something, anything…. what does it hold onto? FAT!

Does that clear a few things up ?

Wishing you a healthy filled week. 

Affirmation of the week: I naturally make choices that are good for me, I take loving care of my body and my body responds with health, an abundance of energy and a wonderful feeling of well-being