Healing Adrenal Fatigue with Food A day s worth of meals to help heal your adrenal glands. 2017 Natural Hormone Healing
Table of Contents 1 Disclosure Statements 2 About Healing Adrenals with Food 3 Soft Boiled Eggs with Jicama Hash 4 Nourishing Chicken Broth 5 Salty Spiced Pumpkin Seeds 6 Sweet Jicama Apple Stacks 7 Salmon-Stuffed Avocado Boats 8 Deconstructed Cabbage Roll Sauté 9 About Madeline 2017 Natural Hormone Healing Table of Contents
Disclosure Statements Medical Disclaimer The contents of this document are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have or regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this document. Consult your doctor before you take any supplements or herbs recommended in the following text. This is especially important if you are taking any medications. Affiliate Disclosure Any and all links in this document are affiliate links of which Natural Hormone Healing receives a small commission from sales of certain items, but the price is the same as you would find it on the sellers site. A special tracking code is used to show that you learned about the sellers product from Natural Hormone Healing. The price of the item is the same for you regardless if you use the affiliate link or not, and using the affiliate link shows that you enjoyed this content and helps the employees of Natural Hormone Healing earn a living. 2017 Natural Hormone Healing 1
About Healing Your Adrenals with Food Nutrition is an important aspect of healing your adrenal glands. First and foremost, the meals we designed help to keep your blood sugar stable. The adrenal glands help to regulate blood sugar, so blood sugar imbalance puts strain on the glands. Using food to achieve balance allows your adrenals to recharge. Secondly, increasing carbohydrate intake throughout the day helps to regulate cortisol levels. Low carb breakfasts raise cortisol to help you start your day, whereas a higher carb dinner will help you to sleep. In addition, these recipes provide essential nutrients to heal your adrenals such as vitamin C, B-vitamins and electrolytes, magnesium and calcium. A high-quality bone broth is very important if you want to expedite your healing because it provides most of these essentials in an easily consumable form. Try out the meal plan below for a few days in a row; we hope you enjoy it! Make sure to tune in with yourself, possibly noting down how the food makes you feel so you are aware of any changes or improvements in your symptoms. Adrenal Healing Meal Plan Breakfast Lunch Snack Dinner Soft Boiled Eggs and Jicama Hash Optional: side of cooked Nourishing Chicken Broth Salmon Avocado Boats ½ cup of black rice 1 handful of spinach or mixed greens Salty Spiced Pumpkin Seeds OR Sweet Jicama Apple Stacks Deconstructed Cabbage Roll Sauté 1-3 Tbsp butter or olive oil 1 Tbsp ½ cup sauerkraut 2017 Natural Hormone Healing 2
Soft Boiled Eggs with Jicama Hash Jicama is a popular vegetable in Mexico. It tastes like a potato crossed with an apple and works as a replacement for potatoes. it is a delicious low glycemic carb that is healing for the digestive tract. This root provides food for the friendly bacteria to thrive. It is tasty raw or cooked. You could double or triple this recipe and make the hash for future breakfasts. 2 Eggs, boiled 1 Tbsp Coconut oil, OR ghee ½ Onion, medium thinly sliced 1 cup Jicama, peeled and grated to taste Sea salt to taste Pepper ½ tsp Garlic powder Optional Ingredients 5 Baby tomatoes, halved 1 tsp Sweet smoked paprika In a medium skillet, sauté the onion in coconut oil over medium heat until softened, about 5 minutes. Add the grated jicama, salt pepper, and optional tomatoes and paprika. Cook until crispy, stirring often. Add the garlic powder and cook for another minute. Serve topped with soft boiled eggs. 2017 Natural Hormone Healing 3
Nourishing Chicken Broth Use this broth as a base for soups, or sip throughout the day to stay hydrated and get more minerals and blood building nutrients. The broth will keep for up to 7 days in the fridge, or for months in the freezer. Adapted from Nourishing Traditions by Sally Fallon. 2-3 lbs. Chicken, pasture-raised, OR chicken necks and backs, OR duck OR turkey OR other poultry 4 quarts Water ¼ cup Apple cider vinegar, OR balsamic, OR red wine vinegar 3 Onions, coarsely chopped, OR leek tops 1 handful Poultry Blend herbs, OR your choice of: Thyme Rosemary Sage Optional Ingredients 2-6 Chicken feet 3 stalks Celery, coarsely chopped 1 bunch Parsley Place the chicken into a stock pot with water and vinegar. Let sit for 1 hour. Add the vegetables and optional celery and bring to a boil over high heat, skimming off the scum that rises to the surface. Add the herbs and simmer for 6-12 hours. Add the optional parsley during the last 15 minutes of cooking. Strain broth into a bowl and transfer to mason jars. Once cooled, keep the layer of fat that forms on top; it helps preserve the broth. 2017 Natural Hormone Healing 4
Salty Spiced Pumpkin Seeds Pumpkin seeds are one of our favorite hormone balancing superfoods. These seeds are high in zinc, which supports the thyroid and sex hormones. Magnesium works to calm the nervous system, and they also provide iron, potassium and B-vitamins! These seeds are also more cost effective; around half the price of nuts. Pumpkin seeds have less fat and more protein than nuts! 2 cups Pumpkin seeds, raw 1 Tbsp Coconut oil, OR ghee, melted 2 Tbsp Maple syrup 1 tsp Chipotle chili powder ½ tsp Cumin to taste Sea salt Preheat the oven to 300 degrees F. Line a large, rimmed baking sheet with parchment paper, set aside. In a bowl, combine the pumpkin seeds with melted coconut oil, spices, maple syrup and salt. Stir to combine. Spread onto the backing sheet and bake until the seeds are golden and crunchy, about 20 minutes. Stir halfway through. Allow the seeds to cool for at least 15 minutes before serving. 2017 Natural Hormone Healing 5
Sweet Jicama Apple Stacks Arguably, craving sweets is most people s downfall. Almond butter, jicama and apple is the perfect combination to give you a solid amount of sweet without a blood sugar surge. 1/2 Jicama, peeled and sliced 1/2 Apple, sliced 1 Tbsp Nut or seed butter (eg. almond or sunflower) 1 tsp Cinnamon powder Stack a piece of apple on top of a bite size piece of jicama. Top with a ½ teaspoon of nut or seed butter. Finnish with a dusting of cinnamon. 2017 Natural Hormone Healing 6
Salmon-Stuffed Avocado Boats Serve with a side of black rice and a handful of greens, or mix all the ingredients together and eat it like a salad. 1 can Wild salmon, OR 4 oz. fresh cooked salmon ½ cup Smoked wild salmon, roughly chopped 1 Tbsp Tahini, OR homemade mayo OR avocado mayo 2 Tbsp Black sesame seed 2 Tbsp Green onion, minced 1 Lemon, juiced 1 tsp Dijon mustard, OR mustard powder to taste Sea salt, OR tamari OR coconut aminos 1-2 Firm avocados, pits removed Make the salmon salad by mashing the salmon with tahini, dill (if using), black sesame, green onion, lemon juice, mustard, and salt until smooth. Halve the avocado and top with salmon salad and optional garnishes. Optional Garnish 1 Dill, handful finely chopped to taste Wild salmon roe 2017 Natural Hormone Healing 7
Deconstructed Cabbage Roll Sauté This is an easy one-pan meal that is deeply nourishing for your adrenals. 2 small Sweet potatoes, OR yams 1 Onion, diced 1 Tbsp Coconut oil, OR ghee 1 cup Green cabbage, thinly sliced 2 cloves Garlic, minced 10 Cherry tomatoes, halved to taste Sea salt to taste Pepper 1 lb. Ground beef, grass fed To roast the sweet potato, preheat your oven to 400 degrees F. Place the sweet potato directly on the rack and roast for 40 minutes or longer, depending on the thickness of the potato. It will be done when you can easily put a knife through. In a medium skillet, sauté the onions in coconut oil over medium heat until soft, about 3 minutes. Add the cabbage, garlic, tomato, salt and pepper and cook until the cabbage begins to soften. Add the ground beef and sauté until cooked through. Serve on top of the baked sweet potato with salt, butter and cinnamon to taste. 2017 Natural Hormone Healing 8
About Madeline Madeline MacKinnon is the founder of Natural Hormone Healing and is a leading expert in the emerging fields of herbal culinary arts, elixir-crafting and tonic herbalism. Besides working with her own private clients, Madeline is also an instructor at The Light Cellars teaching kitchen in Calgary AB. She teaches women how to balance their hormones through traditional food nutrition, elixir-crafting, and food-as-medicine culinary arts. Booking an Initial Assessment All one-on-one work with Madeline starts with an Initial Hormone Balancing Assessment. She consults over the phone or Skype with clients anywhere in the world. In your assessment, you will: gain clarity around your hormones identify key strategies to get your results receive a customized protocol, including nutrition and lifestyle recommendations, customized elixirs and/ or a self-care ritual, all completely actionable Sessions are 45-60 minutes long. Before your session you will fill out a confidential online assessment form. All questions are designed to uncover underlying hormone imbalances and a record of your health history. After your initial session, you will have the opportunity to choose a coaching package with a timeline range of 3 to 6 months. Contact support@naturalhormonehealing.com for more information or to book your session today! 2017 Natural Hormone Healing 9