A Delectable Smoothie Recipe to Fight Fatigue and Balance Mood

I love how deeply food can change our state. Whether we’re happy, sad, sick or healthy- what we put into our mouths has the potential to right the wrongs.

This is especially true when we are very fatigued. It’s definitely typical among the women I work with, my chronic daily fatigue is absolutely not normal. In fact, it’s our bodies screaming at us for help. Give me what I need to function!

That’s where food comes in. As part of my 28-Day Fatigue Fighting Meal Plan for Moody Women, I designed the following smoothie recipe to be highly nutrient dense- with exactly the right things to fight fatigue, mellow moods and balance hormones.

This smoothie makes an excellent breakfast, or it can be used as a snack or small meal on the go. Smoothies are great when we’re tired because they take little effort and time to make- simply load up your blender with the ingredients and you’re good to go!

Swiss Chard + Strawberries

Not an entirely popular vegetable, Swiss chard is highly nutritious. Like other leafy greens, it ranks high on healing power for hormonal imbalances- including those that cause use to feel fatigued all the time. For example, Swiss chard contains at least 13 different types of polyphenols, potent antioxidants that can reduce inflammation. Inflammation is a major contributor to fatigue.

Swiss chard is an excellent source of vitamin C. Vitamin C is extremely beneficial for restoring the health of our adrenal glands- two tiny glands that help regulate our stress response, and the chronic stress that leads to our fatigue. In fact, the adrenal glands are one of the organs with the highest concentrations of vitamin C in the body. Plus, the more stressed we are, the more vitamin C our adrenals need to function properly.

Strawberries are also incredibly nutrient dense, with high concentrations of fatigue-fighting vitamin C. Be sure to purchase organic strawberries, as these berries are among the highest in pesticide residue of any other fruit or vegetable. Strawberries are also one of the lower sugar fruits, meaning that they won’t spike blood sugar in the same way an orange or melon would. Research has even shown that strawberry intake is connected to blood sugar health. Lastly, strawberries are highly concentrated with folate, a B vitamin essential for the creation of red blood cells and energy.

Coconut Oil

Simply one of my favourite sources of healthy fat, coconut oil has huge benefits for adrenal health, fighting fatigue and balancing mood. The saturated fat in coconut oil is used to create steroid hormones- cortisol (a major stress hormone), being one of them. In fact, coconut oil has properties that help reduce the weight of our adrenal glands, which become bigger and inflamed when we are chronically fatigued.

Fats like coconut oil are also needed in abundance to balance blood sugar. Women who are chronically fatigued and have adrenal glands fighting to work optimally most often have blood sugar imbalances because our bodies become unable to recognize the signals of insulin. And the constant up and down of cortisol sends all of this into a tail spin.

Collagen

Collagen, which can be found in powders (like Great Lakes, Organika or Vital Proteins brands), is extremely beneficial when fighting fatigue and restoring adrenal health. Collagen can also be found in bone broth, an easy-to-make superfood if ever there was one.

More specifically, collagen is helpful for healing the gut. When we are stressed out over years, and don’t take proper care of ourselves the lining of our gut becomes compromised. This “leaky” gut allows for inflammation and extra stress on the body, creating more fatigue. Collagen can help reinforce the lining of our gut and “seal” the lining, thereby reducing inflammatory and stressful particles from getting into our bloodstream and making us tired.

Collagen powder is also a very easy protein to digest.

Hemp Seeds

A huge favourite of mine (I buy them in 5lb. bulk bags!), hemp seeds or hearts are rich sources of many different types of beneficial fats. For example, they contain good amounts of GLA (gamma-linoleic acid), which helps to control inflammation. Hemp are also high in omega-3 fatty-acids, a highly anti-inflammatory source of fat that has been shown in research to improve mood and balance hormones.

Due to the high concentration of fats and protein, hemp is a natural appetite suppressant- a great thing when you’re dealing with fatigue-related cravings for sweets and carbs. Like collagen, hemp also has benefits for digestive health. They are high in fibre, and so help us to have healthy bowel movements and they feed our good gut bugs or “probiotics”.

Salt

Highly debated, there is a strong myth circulating that salt is bad for you. I’m so excited to dispel this myth for you today! Yes, regular table (iodized) salt has been treated and bleached- leaving it without nutrition. However, good quality salt (grey sea salt or pink Himalayan salt) has huge benefits for fatigue. I often recommend to my clients that they drink a glass of warm water with salt in it first thing in the morning everyday to help fatigue (try it!!).

Like vitamin C, salt (and the minerals it contains like sodium and potassium) is used in droves when our adrenals are struggling. The adrenals release a hormone (aldosterone) which regulates the balance of salt, potassium and water in our bodies. When overworked and fatigued, our adrenals require more salt to function properly. Some women I’ve worked with even need to add salt to every glass of drinking water while they heal.

Adrenal Nourisher Smoothie

2017-07-07 08:39:26

Serves 1

A smoothie packed full with ingredients to support the adrenals glands for healthy stress response, to fight fatigue and balance moods.

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Ingredients

1 cup swiss chard
1 cup organic strawberries
1/4 cup fresh italian parsley
2 tbsp hemp seeds
1 tbsp chia seeds
1 tbsp collagen powder
1 tbsp coconut oil
3/4 cup water
1/4 cup full-fat canned coconut milk
1/2 - 1 tsp good quality grey sea salt or pink himalayan salt

Instructions

Put everything in a high-powered blender and blend until smooth. Drink immediately!

Notes

Drink this immediately because if you let it sit the chia seeds will thicken the mix.

By Robyn Srigley - The Hormone Diva

The Hormone Diva http://thehormonediva.com/

Wired At Night + Tired In The Morning? 5 Crucial Strategies to Sleep Easy + Fight Fatigue

After a long day complete with energy crashes and “angry” moments, you have dinner. Suddenly, 6PM, 7PM roll around and you’ve got energy to burn. By the time it’s 10PM, you definitely can’t fall asleep- your mind is on overdrive! You’re thinking, you’re worrying, you’re planning.

And why should you go to bed earlier? This is the only time you have to yourself, after all.

When you do finally fall asleep, it’s choppy. Maybe you toss and turn, or get up a bunch of times to pee, drink, grab something to eat or do more worrying.

By the time your alarm goes off in the morning, you can’t get out of bed. So you hit snooze. Again. And again. And again. Then you can’t wait any longer, so you burst out of bed to throw on some clothes and grab a coffee before heading out the door.

This sequence repeats itself in your life day after day, and it’s enough to drive any woman crazy! For reals.

Fatigue is no joke. So let’s get serious(ish).

5 Crucial Strategies to Sleep Easy + Fight Fatigue

#1 Balance Blood Sugar

Blood sugar is always number one in my book. There’s even a running joke among a wellness business mastermind group I’m apart of that if everyone balanced their blood sugar, we could cure the world’s problems! While that might be an exaggeration, balanced blood sugar is extremely essential for being wired at night and tired in the morning.

You see, insulin, our blood sugar regulating hormone, can meds with your stress response (see #2 below). When we eat like sit, we sit on our butts all day and we internalize stress (perhaps without even realizing it), insulin’s “key” to our cells to let sugar in, doesn’t happen. It’s like our cells have changed the locks. So we get loads of sugar and insulin in our blood.

This turns insulin into a fat storage hormone, putting weight on our bodies and making us feel sluggish. Often with this type of insulin resistance, our blood sugar will crash during the night (making you wake up) and in between meals (like those 10AM and 3PM energy crashes). This means that by the time we get to dinner, usually our biggest and most satisfying meal of the day, our energy finally goes up.

If our meals contain a lot of refined carbs, sugar and not enough fat or proteins, those spikes and crashes effect everything in our lives, leaving you wired at night and tired in the morning(/all day).

So, balancing blood sugar is the first place to start when aiming for better sleep, less fatigue and more YOU.

#2 Support Your Adrenals

What the @#%& are adrenals you ask? Well, they’re two small organs in your body that sit on top of each kidney. They’re small, about the size of a walnut, but are incredibly important and often forgotten- especially in the traditional medical world. Adrenals not only regulate your entire stress response (aka Fight or Flight and Rest or Digest), they also produce sex hormones in small amounts, like progesterone.

Our adrenal glands also have a hand in our sleep-wake cycle, and often times over prolonged physical, mental or emotional stress (aka modern life), they get fatigued, and all turned around.

Normally, cortisol, one of the main adrenal-produced stress hormones, is highest in the morning and lowest right before bed. Makes sense- it helps us get up and moving and then helps us fall asleep easily at night.

When we have that stress, and blood sugar stuff like we talked about above is a big part of this, the adrenal rhythm gets messed with. What ends up happening is the reverse of ideal- cortisol is too low in the morning, and spikes in the evening, preventing us from having a good night’s sleep and feeling anything but fatigued during the day.

#3 Heal Your Gut

Next up we have to talk about our gut. There’s a million and one reasons why gut problems will influence that feeling of being wired at night but being unable to get going in the morning and fighting fatigue all day.

Our gut is our body’s first line of defence against pretty much everything. Basically your gut is one long tube from your mouth to your butt. It has an important yet delicate lining that keeps all the bad stuff away. In many ways modern life slowly eats away at this lining, and bad stuff like pathogens (aka viruses and bacteria) plus undigested food particles get into the blood stream.

Let’s say for example you’ve eaten a lot of dairy today. And yet again your wired at night and the next day dragging yourself out of bed. It could be the dairy. If undigested dairy particles are getting into your blood stream due to “leaky gut” or “intestinal permeability”, your immune system will overreact. In some people, this is a legit dairy allergy. In others, it’s a sensitivity or intolerance.

This immune system overreaction puts stress on your body. And what happens when our body is stressed? We get more cortisol. And more insulin resistance. And more shitty sleep and daydreams of napping at our desk.

#4 Evening Routine

In keeping with the theme of regulating our stress response, a crucial strategy to fight fatigue and sleep easy is an evening routine. Sounds obvious, right? But do you have one? And no, Netflix and chillin’ doesn’t count, sorry to burst your bubble.

Removing ourselves from stresses (like staring at blue-lit screens all the time) is key for the 1-2 hours before bedtime. Turn off ALL screens (yes, that darned phone too), read a good book, take a bath, lotion that delicious skin, do a few stretches and just b-r-e-a-t-h-e for awhile. Or any combination of things that relax you.

Stick with it every single night, no matter what. Make it a non-negotiable. Like breathing, eating and pooping, your evening routine must get done to survive. Whether it’s for 5 minutes or a few hours doesn’t matter. As long as you do it, your body will thank you.

#5 Eat Your Veggies

Lastly, we didn’t talk too much in detail about proper diet for this wired and tired thing. I do want to give you a little hint, and that’s to eat your veggies. One of my clients seriously unlevelled her veggie game recently and couldn’t believe how much less fatigue she had!

My recommendation is always to go for green and orange veggies first. Aim for at least 4 cups daily. And get some starchier ones, like orange sweet potatoes, in with dinner for better sleep and to relax your adrenals and nervous system.

I Was a Tired Basket Case: Here’s The 7 Foods I Became Obsessed With To Fight Fatigue

Balling my eyes out, pounding my fists on the floor and heart palpitations. This was the embarrassing scene of just one of my breakdowns. It was another day of feeling like shit. Feeling like I wanted to sleep the day away and cry a thousand more tears. I had many moments like this when I was constantly fatigued and not able to control my own moods.

I felt like a prisoner in my body- just there to go along with whatever it decided to give to me. My doctor was no help either. While I was pleased she did do a little testing, when everything came back “normal” and all she could say was “some people are just tired”, I felt like I was trapped for life.

Not being one to take things lying down, I started doing some research. What were some causes of fatigue? Did any of them match the way I was feeling?

At first I didn’t figure out exactly the physiological cause of my fatigue, I did stumble across several foods in my journey that improved my energy levels immensely. I became obsessed with eating these foods as often as possible. I even bought a couple of them in huge bulk online!

The change was like night and day. When I regularly used these foods, I wasn’t so tired anymore. I could get through the day without a nap or a crash at 3PM. I could be around people without becoming snippy, irritable and just plain embarrassing myself with my moods.

These 7 foods are such an obsession, I have to share them with you today. Because I don’t want you to be tired all the time either. I want you to actually enjoy and participate in your life.

All of these foods are featured heavily in the recipes of my upcoming 28-Day Fatigue-Fighting Meal Plan for Moody Women, and can be incorporated easily into your life. Let’s dive in!

7 Foods I Became Obsessed With To Fight Fatigue

Chia Seeds

Chia seeds are basically flavourless and super easy to use. They originated in Mexico, where the Aztecs used them to boost both energy and endurance. Chia seeds are extremely high in fibre, providing about 11g per ounce! This is a huge help to your digestive system, which if under-functioning, can contribute to fatigue. Fibre helps to bind and excrete toxins through your bowels, allowing fatigue-inducing sludge to leave the body. This fibre can even help curb appetite, making them fantastic for weight loss- extra weight being another contributor to fatigue.

If you’re inflamed and have hormonal imbalances, you’re more likely to be chronically tired. Chia seeds are highly anti-inflammatory and full of omega-3 fatty-acids, those hormone-helping, mood-balancing and energy-boosting fats.

Chia seeds also balance blood sugar. If you know anything about me, you know I L-O-V-E to talk about the connection between our blood sugar balance and physical symptoms. Insulin and blood sugar are involved in basically every aspect of our bodies and health, and keeping it under control is important. Have you ever felt ‘hangry’ between meals? What about some energy crashes around 10AM and 3PM? These are all indicators that your blood sugar balance isn’t working so well. Using chia seeds can help balance this important function, giving your more energy and potentially mellowing out our moods.

Check out this easy Chia Pudding recipe to get started using these little nutrition powerhouses.

Walnuts

Like chia seeds, walnuts have been used for thousands of years to support human nutrition. In fact, they’re one of the highest plant-based sources of omega-3s! Omega-3s have been researched time and again to show that they boost our mood. They will also reduce inflammation, improve memory, thought processing, circulation and blood sugar control.

Walnuts are also high in many other nutrients including folate (needed for healthy hormones and iron levels- both important for lasting energy), biotin for healthy hair and blood sugar, as well as high levels of vitamin E (a potent antioxidant).

When you crack a walnut out of the shell, the nut often has a thin, paper-like skin. Don’t take this off! Many of the nutrients are stored here.

Salmon

Salmon is one of my favourite animal sources of nutrients. As long as you’re getting good quality salmon (conventional farmed salmon is not a good idea but wild or organic is), you’ll reap the benefits of this healthful fish. Salmon contains very high levels if vitamin B12, a nutrient required for energy production.

Salmon, like chia and walnuts above, is high in omega-3s (noticing a pattern here?). Highly anti-inflammatory, mood-boosting and blood sugar-balancing, omega-3s are extremely effective in fighting fatigue.

Salmon is also supportive to your thyroid gland- the seat of your metabolism. With all the b12, selenium, iodine and vitamin D salmon contains, it could help us rescue our metabolisms.

Check out this delicious de-bloating salmon recipe (using greens and avocados too!) to get started using these foods.

Spinach

An indispensable leafy green veggie in my opinion, spinach has a lot to offer when it comes to fighting fatigue. Spinach (and other foods in the Amaranthaceae family) have been shown to protect the central nervous system and reduce inflammation. Both good news for our moods and levels of fatigue.

With only 7 calories per cup, spinach contains large amounts of folate, vitamin C, iron and magnesium- all important nutrients for fighting fatigue. The anti-inflammatory properties, fibre and high levels of nutrients means spinach will assist our bodies to detoxify properly. When we have loads of toxins in our bodies, we become sluggish and fatigued. Gently assisting detoxification (like our liver and bowels) with foods like spinach could help us fight fatigue faster.

Mushrooms

Perhaps this food is a surprise on the list. Mushrooms in my opinion aren’t given enough love. Sure, there’s “superfood” mushrooms out there like reishi and chaga which we can get in powder and capsule form. But even mushrooms from the grocery store have loads of fatigue-fighting and mood-mellowing nutrients.

Specifically, mushrooms like crimini and shiitake are high in B vitamins. The entire B vitamin family is needed in the creation of energy in our bodies. B vitamins like B12, B5 and B6 are also important nutrients for supporting healthy moods and hormone balance. Specifically B5 supports our adrenal glands, two little glands that regulate our entire stress response, and are intricately involved in how tired or energized we feel.

Shiitake mushrooms have also been shown in a study to support healthy weight by preventing body weight gain and fat deposition. We can thank the beta-glucan they contain for this benefit!

Mushrooms like shiitake and crimini are also highly anti-inflammatory and antioxidant, making them great immune system support.

Sweet Potatoes

My favourite high-nutrient starch, sweet potatoes are both nutritious and delicious. There are many fatigue-fighting nutrients in sweet potatoes, including B6, potassium and vitamin C and A (beta-carotene). They are also lower on the glycemic index than other starches (like white potatoes), making them a better choice for blood sugar support.

Sweet potatoes are also high in fibre, and this supports healthy bowels, detoxification and blood sugar balance. They’re even useful for weight loss, and coming to a healthy, sustainable weight goes a long way in fighting-fatigue.

The extremely high amounts of vitamin A (in the form of beta-carotene) that sweet potatoes contain is anti-inflammatory, immune-supportive and hormone-balancing.

Plus, they’re just SO delicious and comforting!

Avocados

Last on the list but no less nutrient-dense than the above foods, I’m totally obsessed with avocados. And I don’t even like them all that much! Well, you won’t find me eating plain chunks of avocado, I can tell you that.

Avocados are very high in monounsaturated fatty-acids, a type of fat also found in olive oil which supports healthy weight, hormone balance and energy. Along with these fats comes loads of fibre- about 4.6g for a whole avocado! What an easy way to fight-fatigue, improve our digestive systems and balance hormones.

Like mushrooms, avocados are also high in B vitamins, all of which are used in energy production. Avocados are high in fat-soluble vitamins too like A, E and K- many of which are seriously lacking in our diets.

If you’re experiencing hair loss or poor skin along with your fatigue, use avocados as much as possible to support all of these frustrating symptoms.

Why the @#%& Am I So Tired, Depressed + Anxious?

My daily fatigue started back in university. I had trouble getting through the day without a nap or an Ativan to calm my anxiety. I was severely depressed after a breakup with a ~~man~~ boy I was with for over 3 years. It came all of a sudden and I was blindsided.

The months after I became increasingly tired, and felt as though I’d lost my zest for life. Even as I got over him, my energy didn’t return for several years. Trying to complete a Bachelor’s Degree in Criminology was extremely difficult when all I wanted to do was sleep.

So I did what any smart woman would do and went to see my doctor. I told her about this fatigue that had me skipping both classes and any kind of social life. The anxiety that crippled me into not having any friends in school. The depression that often had me crying myself to sleep at night.

She agreed to do some tests for the typical things like iron levels.

After the results came back, everything of course was “normal”. I asked her what could possibly be making me so tired then, and she replied, “some people are just tired”.

A non-answer. An easy out.

I begrudgingly accepted her advice for a long time. It wasn’t until I was in nutrition school and learned more about the causes of my unexplained tiredness, depression and anxiety that I was able to make positive change in my own life.

Now my energy is stable throughout the day, I’m no longer fighting fatigue and my moods are (mostly) dependable.

I want this so badly for you too. I want you to feel well, and stop watching your life pass you by. I want you to be happy.

So here I’m going to give you the information you won’t get from you doctor.

The Valid Reason You’re So Tired, Depressed and Anxious

Stressed? Tired? Craving sugar? Can’t sleep?

All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness. And, since your adrenal (aka stress) glands produce stress hormones, adrenal fatigue (or “HPA Axis Dysregulation,”) is a popular theme lately.

Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones like cortisol.

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 (if you’re lucky), 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.

Conclusion

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.