Summer is in full fledge now! The birds are chirping, the suns a-blazin’ and the avocados are ripe!🥑😉 One of my favorite summer snacks is guacamole or as I prefer to call it GWAKA!!! Gwaka is packed with ripe avocado and lots of other fresh produce like tomato, onion, cilantro, and lime… it’s like a Mexican fiesta in your mouth! Pair it with some homemade corn tortilla chips and you are ready for a party!
Great source of healthy fats — 15g per avocado!
Contains 20+ vitamins and minerals — the main ones include vitamin K, folate, vitamin C, potassium, vitamin B5 and B6
Don’t contain sodium, cholesterol or saturated fats
Contains more potassium than banana!!!
High in fiber
Contains antioxidants like lutein and zeaxanthin — these are important for eye health
They leave you feeling satisfied longer — hello weight loss!
What is the biggest stress in your life?! Stress causes a physiological response in the body that occurs in seconds when a stressful stimulus occurs due to the release of norepinephrine from the adrenal glands causing the body to go into “fight or flight”. After that stress response occurs much more happens in the body like an increase in cortisol. Increased cortisol levels can have beneficial and negative effects on the body especially if it is constantly elevated or flat-lined.
The adrenal gland is a tiny little organ that sits on top of the kidneys
The adrenal gland has 2 major sections called adrenal cortex and adrenal medulla
In the adrenal cortex is where steroid hormones are produced such as cortisol, aldosterone, and androgens (DHEA + testosterone)
In the adrenal medulla is where catecholamines are produced such as epinephrine and norepinephrine
The function of the adrenal glands it to help the body deal with stress
Helps with the production of red blood cells
Helps reduce inflammation
Helps regulate blood sugar levels
Plays a huge role in controlling blood pressure
It controls the balance of sodium and potassium in the body
Its ability to hold in sodium allows water to follow, which keeps blood pressure maintained
Helps with the development of sex organs and 2° sex characteristics
Precursor to estrogens
Put the body into “fight or flight”
Increase glucose (sugar) in the blood
Increase basal metabolic rate
There are several adrenal pathologies including Cushing’s syndrome, hyperaldosteronism, adrenocortical insufficiency, Addison’s disease, and adrenal tumors but what I want to focus on is HPA axis dysregulation more commonly known as ADRENAL FATIGUE!!!!
Do you have a difficult time waking up in the morning and not really “wake up” until 10am!?! Then to get a lull in the afternoon between 2-4pm? But then that energy boost comes at 6pm but then you soon become tired at 9pm but resist sleeping and get a second wind at 11pm and then can’t fall asleep…. does this sound like you? If so you may be suffering from HPA axis dysregulation!
Common symptoms of HPA Axis Dysregulation:
Lack of energy
Increased PMS + mood swings
Altered blood pressure
Sugar + salt cravings
Irritable + anxious
Labs to Assess Adrenal Function
Good tests to consider for HPA axis dysregulation symptoms:
This allows for the massaging of the vagus nerve, which is connected to all your internal organs
This will help the body switch to parasympathetic mode “rest + digest”
Try and sleep before 10pm — in TCM every hour of sleep before 12am counts as 2 hours of restorative sleep for the body!
Leaving unhealthy relationships
Spending time in the forest
Low – medium intensity
Include a variety of exercises (yoga, stretching, weights, cardio, swimming)
Nutrients for Adrenals
Most important vitamin for the adrenal gland
Helps with the adrenal hormone production
Antioxidant to the adrenal gland itself
Helps with the hormone production
Deficiency in B5 can lead to shrinking of the adrenal gland
Modulates the stress response
Helps to provide energy to the body
Most important mineral for the adrenal gland
Essential for the production of enzymes and energy needed for the production of adrenal hormones
“spark plug for adrenal gland”
Rhodiola rosea (Arctic rose)
Withania somnifera (Ashwaghanda)
Panax ginseng (Koren ginseng)
Glycyrrhiza galabra (Licorice)
Eleutherococcus sinticosus (Eleuthro)
So many of us suffer from HPA axis dysregulation… just know that this is NOT normal and you don’t have to live like that. Be nice to your adrenals and you will have more energy then you could have ever imagined!
Dull, red, dry, scarred, and acne covered skin… this is not what anyone wants! Our skin is the first thing that people see when they look at us and I think its everyone’s dream to have perfectly glowing, dewy, and acne free skin (I know that is my dream🙌🏻)! For most of my life, I have suffered from pretty severe acne and tried everything from prescription topical creams, antibiotics, proactive skin care, and ended up resorting to Accutane to try and clear my skin. Acne made me very self-conscious and I don’t think I am the only person to say that. Continue Reading
Happy CHOCOLATE DAY!!! Talk about the best day in the whole wide world. I personally believe that chocolate should be a food group as it is that delicious and somewhat nutritious😉 Back in the day I used to LOVE Nutella, I would put that shit on everything! But now after being in the health field and discovering how much sugar is in a container (21g per serving of 2 tbsp!!!!) of one of those I have stood clear of it ever since! Making homemade Nutella is even easier than I imagined and honestly more delicious! Being that it is chocolate day… you need to try this recipe out!!!! Continue Reading
Hydrotherapy is one of the oldest treatments that has been used by ancient Egyptians, Greek, and Romans who used spring water to help heal sickness. It was brought back to modern times by Sebastian Kneipp in the 1900’s… so we can thank him for all the wonderful water spas like the Scandinavian spa in Whistler😉 We learn hydrotherapy in school and I think it is very underused. It is the cheapest treatment you can do for yourself…FREE! This post is here to inspire you to incorporate water into your life in different ways💦 Continue Reading
With the mini egg consumption fully underway its safe to say the Easter celebrations have begun! I started off the celebrations with a healthy recipe (raw vegan carrot cake bites) to have you feeling good by the time this one came out as it’s not as nice for the waste line but will have your taste buds lovin’ you forever! This mini egg inspired treat is an amazing dessert to follow your Easter dinner. It is a mix of warm chewy browny with a fluffy coconut whipped cream and a mini egg crunch🐣. Believe me, you are gonna wish this dessert was bottomless😉 Continue Reading
April is an exciting month because we get to have an extra break from school to celebrate Easter! To me when I hear Easter, I think all thing chocolate, easter eggs, cute pastel colors, and fuzzy little bunnies! We all know that bunnies enjoy carrots so what better way to celebrate Easter than a carrot cake (raw and vegan to boot)🥕🐰. When I was younger I absolutely loved carrot cake especially all the cream cheese frosting that was slathered on top… my mouth is watering just writing about it! I wanted to recreate a healthier version of carrot cake to help counter all the mini eggs you will be consuming (stay tuned for my next recipe if you LOVE mini eggs😉). Continue Reading
Spring is the time to detoxify the body! If you read my previous post all about detoxification you will know what I am talking about! Including detox promoting foods into the diet can be a little bit difficult but with a few easy changes, you can have yourself a morning detox smoothie that will be super easy to incorporate into your morning routine!!!!! I know that adding a bunch of health crap into the blender normally ends up being like swamp water but believe me when I say this tastes like a berry-citrus Orange Julius 😉 Continue Reading
Let’s talk about everyone’s favorite thing to do… SLEEP! I know one of my favorite things is my bed and I don’t think I’m the only one 😉 For humans sleep is a ritual, it is something we do every day so why not make a bedtime ritual to help you have a wonderful sleep each night. Did you know, more than 25% of Canadians suffer from some sort of insomnia (crazy but true!!!). Putting in place a nightly routine can help to reduce insomnia symptoms and promote a restful sleep. Here I have put together what I do in my nightly ritual to give you some ideas to help craft your own so you can be sleeping like a baby every day of the week! Continue Reading
Spring has finally sprung in Vancouver!! Sun is shining, birds are singing and I couldn’t be happier! Spring is the perfect time to detoxify the body. According to TCM, the 5 elements theory shows that the liver is related to the wood element, which is associated with spring (you can learn more about TCM here)! The main organ that is focused on when doing a detox is the liver but you don’t want to forget the kidney too!!! The whole purpose of doing a detox is to give the body a break and eliminate toxins allowing you to feel AMAZING!!!! Continue Reading
This page is intended for educational and personal use only and it is not intended to diagnose, treat or cure anything rather focused on promoting optimal health and general well being. Always be sure to consult with your primary care physician about your individual wellness goals.