‘Tis the season’ can be a joyful, yet stressful time. In times of stress, our adrenals work overtime and we begin to burn through the vital minerals needed to support our stress chemistry.
Minerals are basically the spark plugs of life and a keystone to our health. We cannot produce them on our own, we have to get them from our food. Sadly our everyday diet is void of these vital nutrients, so it is important to seek out specific foods that are mineral-rich and bring them into your daily nutrient profile.
We have three mineral-rich hydrating elixirs to share with you that not only supports your stress in this holiday season, but will also be a yummy staple in your everyday diet.
ADRENAL COCKTAIL
The adrenal cocktail is all the rage right now and for good reason. It focuses on three nutrients: vitamin C, sodium, and potassium. These are key to maintaining adrenal health. This trio also helps maintain hormone stability, proper hydration, and electrolyte balance.
ORANGE JUICE
Orange juice is loaded with whole food vitamin C and it’s an energizing source of simple carbohydrates. When stressed, your adrenal glands use more vitamin C than they would on a regular basis. Beyond regulating cortisol production, vitamin C’s antioxidant properties are also needed to fuel the adrenal glands, protect against oxidative stress, and boost the immune system. Substitutes: You can sub fresh OJ for one teaspoon of whole food vitamin C powder, like camu camu. You can sub OJ with lemon or grapefruit juice. The key is getting the whole food vitamin C in with the other two ingredients.
COCONUT WATER
In addition to being naturally sweet and hydrating, coconut water is loaded with several important minerals and nutrients such as: potassium, calcium, manganese, antioxidants and amino acids.
Substitutes: You can sub coconut water for aloe vera juice or cream of tartar in lieu of coconut water.
SEA SALT
By adding a large pinch of high-quality sea salt, you’re adding additional essential electrolytes and minerals (like magnesium) that are key for energy production, blood pressure, and adrenal function. Salt also supports the adrenals and elevates the flavor of adrenal cocktails, so don’t skimp!
Substitutes: You can sub salt with trace minerals and/or quinton ampoules.
BOOSTERS
When it comes to adrenal cocktail recipes, there are plenty of optional add-ins. You can either keep it simple or elevate this daily wellness routine. Because there is some concern that the natural fruit juices in adrenal cocktails can spike blood sugar, you can add a few spoonfuls of coconut cream for fat and a scoop of collagen powder for protein. Both of these macronutrients will help blunt a blood sugar spike.
ADRENAL COCKTAIL BASIC RECIPE
1/2 cup organic OJ - (60mg)
1/2-3/4 cup coconut water - (375mg)
1/4 tsp. unrefined sea salt - (460mg)
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WHEN TO DRINK?
Most of my clients prefer drinking their adrenal cocktail mid-morning. That said, it can also serve as an afternoon pick-me-up. Energy levels tend to dip between 10 and 11 a.m. and 2 and 3 p.m., so either of those windows—when you would normally reach for a cup of caffeine or a handful of sugar—is ideal.
ICED MATCHA
Matcha a Japanese green tea powder made from finely powdered dried tea leaves. It has a slightly bitter, vegetal taste and a vibrant green color that results from the leaves’ high chlorophyll levels. It’s been the cornerstone of traditional Japanese tea ceremonies for centuries, but it recently became popular in the US because of its health benefits.
NUTRIENT DENSE
Matcha is one of the planet's best natural sources of antioxidants, serving over 10x the amount of antioxidants typically found in a cup of green tea and may help stabilize harmful free radicals.
One serving of matcha green tea contains 306mg of protein, 272mg total amino acids, and 50mg of lipids, amongst other nutrients. It also has minerals such as: potassium, magnesium, calcium, zinc, phosphorus and iron. You’ll find important antioxidants in matcha including vitamins A, B1, B2, B6, C, E, K, and more than 50% of the daily intake of vitamin A carotene.
Matcha green tea contains a high dose of L-theanine, an amino acid linked to mental alertness, cognition, and relaxation. It also improves the production of dopamine and serotonin, the neurotransmitters that help us feel good.
COCONUT WATER
In addition to being naturally sweet and hydrating, coconut water is loaded with several important minerals and nutrients such as: potassium, calcium, manganese, antioxidants and amino acids.
COLLAGAN POWDER
Adds a boost of protein and bring many health supporting benefits.
CAFFEINE
A cup of matcha tea usually has around 35 mg of caffeine.
BOOSTERS
When it comes to iced matcha recipes, there are plenty of ways you can serve it (hot or cold). To balance blood sugar, you can add a few spoonfuls of thick coconut cream for fat and a scoop of collagen powder for protein. Both of these macronutrients will help blunt a blood sugar spike.
ICED MATCHA RECIPE
1 tsp Matcha
1 oz hot water, 175°F is ideal (whisk)
1-2 tbsp collagen powder (whisk)
Fill glass with ice
1 oz full fat coconut milk
Coconut water, top off 6oz glass
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STINGING NETTLES ELIXIR
Nettle, or stinging nettle, is a shrub that comes from northern Europe and Asia. Its scientific name is Urtica dioica. The leaves, stem, or root from the nettle plant can be crushed and made into powders, tinctures, creams, teas, and more. While people have used it for centuries as an herbal medicine, modern research also supports many of the potential health benefits of nettle and nettle tea.
NUTRIENTS
Nettles has an antihistamine, anti-inflammatory, and antibacterial properties. It is high in amino acids, protein, flavonoids, and bone-building minerals like iron, calcium, magnesium, potassium, boron, and zinc, along with vitamins A, C and K. Nettles makes for a great addition to build your mineral profile, supports MAST cells and allergies. Additionally, nettles has been shown to support healthy blood pressure and may aid in blood sugar control.
ClOVES
Cloves contains a good amount of minerals like potassium, manganese, iron, selenium, and magnesium. Additionally they are high in vitamins A, C, K, B1, B2 and B6.
MANUKA HONEY
Manuka Honey contains a wide range of vitamins and minerals which help support the normal body functions, including B-vitamins, vitamin C & K, calcium, copper, iron, magnesium, potassium, sodium, and zinc.
HISTAMINE EASE
Here's how nettle tea can help ease your allergies: Multiple studies have found stinging nettles to be effective antihistamines, some studies show freeze-dried nettles to be more effective than pharmaceutical allergy drugs! Lab research has found several ways that nettles can lower histamine reactions; nettle extract can block histamine receptors, inhibit mast cells from releasing histamines and even block the formation of inflammatory cells.
STINGING NETTLES HOT TEA ELIXIR
1 organic nettles tea bag
6 oz hot water
3-4 cloves
1 tbsp manuka honey
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Directions: Steep nettles tea, along with cloves 5-10 min. Remove tea bag and add in Manuka honey.
Stinging nettles makes for a great iced tea version as well. To make, simply following the steeping directions and instead of one teabag, add 3-6 teas bags depending on the size of container. Add in addition water. Sip & Enjoy!
Know your personal mineral levels
Want to know your personal mineral needs? Run a Hair Tissue Mineral Test(HTMA) to find our your mineral levels. This functional test has become one of my favorites - for all my clients. It offers insight into digestive health, thyroid function, adrenal health, inflammation, heavy metal toxicity, mineral imbalances, immune function, and more. Not only is HTMA affordable, and provides incredibly valuable insight, but it’s also accurate.
Resources:
Take our mineral quiz, click here
Read our most recent blog on how minerals can support your body, click here
Check your mineral levels by running your own HTMA, click here
Download our Mineral-Rich Elixir Recipe Cheat Sheet, click here
Shop ingredients, click here
Have a Nourishing Day!