I’m not going lie, day two was tough, and I’m really hoping I’ll turn a corner today. Apart from being hungry, I was super tired and didn’t feel like going for a run at all. If you know anything about me, I love running. But, despite my best efforts with electrolytes and bone broth, I still felt rather crappy. I’m hoping it was due to all the toxins being flushed out of my system. You see, I’d gotten rather lazy with my diet and had allowed a lot of sugar and, well, crap in the door. So, I’m really hoping, besides just the mere experiment of trying out rotational fasting, that this will be a real purge and reset for my body. I did get a two mile walk in during the morning hours and then later in the day, I was able to summon the energy to lift for 1/2 hour. Here’s to hoping tomorrow’s a little easier. 

My plan for Day 3 is as follows:

1- Eating window is between 2:00 and 5:00 p.m. (Still on the 20:4 eating plan.) That plan goes through until Monday of next week when I’ll move to the 16:8 eating plan. 

2- My meals for today will be:

Meal #1 – Homemade Paleo Almond Bread, toasted with smashed avocado and 2 fried eggs. 

Snack – 1/2 cup Oikos Triple Zero Greek Yogurt with 1 scoop of Protein Powder stirred in and a handful of almonds + a couple chopped dates. 

Meal #3 – Beef Roast with Butternut squash and sauteed Purple Cabbage

Beverages allowed: Water with electrolytes (I try to drink 2 quarts of water that have Trace Minerals electrolyte powder mixed in) Water with ACV. (I drink at least a quart of warm ACV (apple cider vinegar) water. Coffee with MCT oil and Collagen. Organic, Epic Bone Broth (at least one serving sometime during the morning). Sparkling Water.

Are you cutting out processed foods, simple carbohydrates and sugar this year? Scientists have shown that sugar and simple carbohydrates are more addictive to your brain than cocaine. So, if you’ve tried to break free from the sweet stuff before and quickly found yourself back in the same old boat, that is, sitting in front of the TV with a big bowl of Panda Paw’s ice cream, then this article is for you. 

The average American eats 150 pounds of sugar per year. How is that possible? Sugar is in everything. From spaghetti sauce to yogurt, to sausage. There are so many words used for sugar that it’s hard to keep them all straight. Here are some of them: agave, barley malt sugar, carob, coconut palm, date sugar, dextrose, fructose, glucose, golden syrup, malt syrup, maltodextrin, palm sugar, powdered sugar, sorghum syrup, and turbinado. No wonder we are all addicted!! 

What’s worse, sugar is linked to so many inflammatory diseases. Sugar is the primary driver of diabetes, excess weight, candida, poor dental health, anxiety, increase rate of heart disease, kidney disease and dementia. You can’t wait to let it get the better of your health. 

Here are 10 things you can do to break the cycle of sugar:

1. Do a sugar fast. (21-28 days of a complete sugar fast) … even healthy forms like honey.
2. Focus on healthy sources of Protein: hard boiled eggs, protein smoothie, or sirloin steak. 
3. Focus on healthy sources of Fat: add MCT oil to your morning coffee or smoothie and repeat again around 2:00 when the sugar cravings hit. Combine it with Collagen Protein for a total win. 
4. Healthy substitutes. Do not use things like aspartame and sucralose. They are unhealthy chemical forms of sugar that increase your addiction to the sweet stuff. The BEST forms of sugar substitutes are monk fruit (it doesn’t spike your insulin levels) or stevia.
5. Apple Cider Vinegar. It will set you free from sugar cravings. Take it right before a meal or take 2 TBS twice a day. You can add it to water with a little stevia if you can’t take it straight. 
6. Konjac Root. Glucomannan comes from the Konjac Root and when it’s ground into a fine powder becomes a soluble fiber that can lower blood glucose levels. It can be found in powder form online or in a vitamin/supplement store. You can add it to smoothies or take it as a supplement.
7. Take a 20-minute walk. When you sense cravings, throw on your tennis shoes and take a 20-minute walk. This is guaranteed to relieve the cravings. 
8. Decrease Stress and Increase Sleep. This will help keep Ghrelin (your hunger hormone) under control.
9. Drink more water. Add some clean electrolyte powder like LMNT or Ultima electrolyte powder. 
10. Fill That Void with something other than sugar. So often, loneliness, a lack of direction, or stress, leaves you with a void. It’s way too easy to fill that emptiness with food. Fill your void with something good for your body. 

Here are three recipes that might help you curb the cravings for sugar. I keep them in my toolbox, and I hope you find them beneficial to you as well!

1. MCT Collagen Latte

Ingredients: 

1 scoop MCT Collagen Creamer

1/2 cup coconut milk

1 tsp almond extract

8 oz of coffee

Directions: blend together and enjoy!

2. Apple Cider Vinegar Warm Drink

Ingredients: 

Herbal Tea (flavor of choice)

2 TBSP ACV

monk fruit sweetener or stevia to taste

optional extracts like vanilla or almond

Directions: steep the tea, add ACV and sweetener. Enjoy!

3. Glucomannan Smoothie

1 scoop protein powder

1 cup coconut milk + more water if needed

1/2 cup berries + additional ice if desired

1/2 tsp glucomannan powder

Stevia to taste

1 tsp. almond extract

Directions: 

Blend together all the ingredients until smooth. 

Strategies to Navigate the Holidays.
1. Move more. I like the Activity App on my phone. I’m definitely motivated to complete the circles for movement and calories burned. Even if you don’t have a fancy app, you can plan ahead to move more. Movement is shown to reduce cravings and improve mood. Activities might include: walking around the block, throwing a ball with the kids, taking a hike in the woods, or power cleaning.

2. Don’t starve yourself in the morning, only to overeat at the big dinner. Eat small sensible meals throughout the day as you normally would.

3. Don’t be derailed by family and friends. There will always be someone who suggests that you shouldn’t deprive yourself. When that happens, respond with an “I don’t want that because it makes my body feel bad” vs “I can’t have that.” That simple shift in words usually silences the de-railer. Psychologically, it also sets you up with a positive attitude regarding the decisions you’re making about your health.

4. Ask for a copy of the menu and plan accordingly with what you want to eat and not eat. Don’t be afraid to bring along some of your own food. Most people know someone with special dietary needs and are usually understanding.

5. Drink lots of water with electrolytes. Something like LMNT brand is great, but any clean electrolyte mix will work. Remember to check labels for sugar content.

One week – “No Thinking Menu” to keep Weight in Check over the Holidays

Part of the struggle that most of my clients have, is coming home exhausted and starved and not having a plan. I’ve found that repeating my meals over the course of a week will keep me on track because it takes the guess workout of the equation. The caveat is that you have to keep snacking to a minimum for this menu to keep you on track.

Breakfast: 2 Hardboiled Eggs

Lunch: Salad with 4 oz of Protein. ( I pre-make all of my salads on Sunday afternoon and put them in containers for lunch)

Supper: Big Batch Soup. (Cooking big batch is easy on the pocketbook and you’ll always know what you’re doing for dinner). Suggestions would be: Butternut Squash Soup, Chicken Vegetable, Lentil or Vegetable Beef. I particularly like recipes from PaleoRunningMomma.com. This website also has a roundup of Thanksgiving recipes that you might want to add to your repertoire.

Have a Blessed Thanksgiving and Christmas. I’ll see you in the New Year!

Fatigue and Stress. Words that I am intimately acquainted with, yet I’m 100% sure I’m not alone. As a mom of 10, I’ve had a up close and personal relationship with fatigue and stress. Sleepless nights and stressful days, and as I get older, it doesn’t seem to be getting better. I’ve traded diapers and night time feedings for homeschooling, working full time, taking care of elderly parents, piano lessons and sports. We live in a chronically stressed out, tired and run down society. So, how do we mitigate against the damage that so much overwhelm has on our bodies?
First, I think, it’s important to understand if adrenal fatigue or mitochondrial disfunction, or both are responsible for your body’s run down state.
Adrenal Fatigue, which is also referred to as HPA axis disfunction is coupled with prolonged chronic stress, (real or perceived), irritability, dependence on caffeine, brain fog, cravings for sweet and salty foods and most importantly feeling tired when you wake up, but not being able to wind down at night.
So what’s happening? In simplest terms, the body’s HPA axis or hypothalamic-pituitary-adrenal axis triggers the adrenal glands to release adrenaline and cortisol when the body is under stress. I remember this worked great when I had to get up in front of an audience of 500 and give a vocal performance. The increased adrenaline gave me the energy to belt out some really high notes. It’s not so great when the HPA is constantly releasing adrenaline and cortisol, because eventually that tank of cortisol gets empty. This may not seem to be a big deal, but low cortisol comes with side effects such as constant fatigue, thyroid issues, low blood sugar, depression, and sleep disturbances.
Mitochondrial disfunction, on the other hand, occurs when the mitochondria (or powerhouses of our cells) are not in optimal health. Mitochondria are found in almost all of the cells in the human body but are especially concentrated in places with high energy demands, such as the heart, liver, muscles and brain. Their main function is to create the energy our body needs to power through each day. Mitochondrial disfunction occurs when there are nutrient deficiencies, environmental toxins, stress and inflammation. In short, all the things that we all deal with in the modern world. It’s also related to aging and chronic disease and may be a contributing factor to diabetes, cancer, heart disease and neurodegenerative diseases. Mitochondria disfunction also appears to affect the HPA axis and may be a contributor to adrenal fatigue. It is definitely related to severe fatigue.
As a nutritional health coach, I am chiefly intrigued by the fact that nutrient deficiency is a key contributor to mitochondrial disfunction because for me, it connects some major dots. For example, if the food I’m eating is depleted of nutrients, or my digestive enzymes aren’t working optimally to extract nutrients for my body to use, than that, is directly linked to the health of my mitochondria. Although adrenal fatigue and mitochondrial disfunction are different they can’t help but be related, as everything in the body is. The unique and defining characteristics of both are extreme fatigue.
Here are some diet and nutrients that are required for our bodies to produce energy that would be a first step in reclaiming energy.
Vitamin B: All of the B vitamins are involved in converting food to energy and are necessary for biochemical reactions that create energy in the mitochondria.
Vitamin C….not just the “I’m feeling sick” vitamin. One of the first signs of Vitamin C deficiency is tiredness because Vitamin C is responsible for the synthesis of carnitine which transports fat to the mitochondria to be burned for energy.
Magnesium: Personally, I preach magnesium. I don’t feel like I’m often heard, but eventually I hope people will take this precious mineral seriously because it’s involved in hundreds of biochemical processes in the body and energy is one of them. “Magnesium is needed to convert carbohydrates and fats into energy and plays a crucial role in the actual structure of the form of energy that our mitochondria create, called ATP (adenosine triphosphate). ATP binds to magnesium to create a functional form of energy our bodies can use. Magnesium is also required by certain enzymes that work within the mitochondria to maintain their health and normal function and deficiencies have been directly connected to the dysregulation of the HPA axis and anxiety.” (from Vitamin Cottage). Diet is also critical to restoring adrenal and mitochondrial health. Eating a diet of processed foods, hormone and antibiotic riddled dairy, gluten, and sugar as well as inflammatory seed oils are driving nutrient deficiencies and amping up inflammation. Cleaning up your diet is really low hanging fruit to restoring energy.
In addition, I want to address something called perceived stress. We have a tremendous ability to control our thoughts. Our immune cells listen to our mind. Bruce Lipton, Ph.D., presents this concept in “Biology of Belief.” Negative thoughts can, in fact, drive cortisol. As a Christian, I do think the Bible speaks to this in numerous places and I think I would be remiss to not mention verses like Philippians 4:6-9. I often find myself thinking that my problems are worse than anyone else’s problems, when in fact, that couldn’t be further from the truth. Evaluating the validity of my thoughts has been a key part of winning the stress battle. Clearly there are stressors we all face that are REAL but it’s worth evaluating each thought that passes our brain as true or not true. Focusing on having a positive grateful attitude no matter what the circumstances around you are will go a long way in improving overall health. Hope you have a fantastic week!

Monday/Wednesday/Friday

Breakfast: Soft Boiled Eggs with Ezekiel Toast

Lunch: Basic Salad with Protein

Supper: Coconut Crusted Chicken or Salmon

Tuesday/Thursday/Saturday

Breakfast: Kefir Berry Smoothie

Lunch: “Chipotle” Bowl

Supper: Loaded Sweet Potato

Recipes:

Soft Boiled Eggs with Ezekiel Toast

Ingredients: 2 soft boiled eggs, 1 slice of Ezekiel Bread, (or other gluten free homemade bread), 1/4 avocado Instructions: 1. Boil your eggs for 5-7 minutes leaving yolk slightly soft. 2. Meanwhile toast your bread and prepare avocado. 3. When the egg is done, immediately split it in half and scoop out the inside onto your toast. Top with avocado. Note: When I was little, my mom used to make soft boiled eggs for us all the time. She would toast the bread, and then break it into small pieces in a bowl before scooping out the egg. The combination of crunchy bread and slightly runny eggs, topped with salt and pepper was so delicious. I hope you enjoy this timeless breakfast as much as I did.

Basic Salad Topped With Protein

Ingredients: Any organic greens (except Iceberg), toppings of choice may include: cucumber, beets, purple cabbage, jicama, and radish. Some kind protein may include: beef, chicken, a couple of hard boiled eggs or fish. (@ 4 ounces). 1 Tbsp olive oil, and 1 Tbsp Lemon juice.
Instructions: Wash and chop all necessary ingredients and toss together. Drizzle a Tbsp of olive oil and lemon if desired.

Coconut Crusted Chicken or Salmon (from Trim Healthy Mama Cookbook)

Ingredients: chicken tenderloins, eggs, dried unsweetened coconut, salt, parsley, onion and garlic powder. Instructions: 1. Dip thawed chicken or salmon into a couple of whisked eggs. 2. To make breading, place the following ingredients in a blender: 1 cup dried coconut, salt, pepper, parsley, onion powder and garlic powder. Blend until fine and pour out onto a large dinner plate. 3. Coat the chicken pieces generously by laying each side of chicken or salmon in the crumbs. 4. Grease a baking dish or two and lay the tenderloins singularly on the tray and bake at 350 degrees until the meat is tender.

Kefir Smoothie

Ingredients: Plain Kefir, Frozen Berries, and Chia Seeds. Non sugar sweetener of choice or small amounts of honey or maple syrup.
Instructions: Blend 1 cup of kefir, 1 cup frozen berries, 1 Tbsp chia seeds and sweetener together. Enjoy!

“Chipotle” Bowl

Ingredients: 2 bags of frozen cauliflower rice, 4 cups diced stew meat or diced chicken breast, 1 jar sugar free salsa, 4 cups chopped Romaine, 1 cup cheese (optional if dairy free), one bunch of chopped cilantro, 2 avocados chopped, 2 Tbsp avocado oil. Other optional ingredients: Primal Kitchen Queso.
Instructions: 1. Cook the meat and set aside in a warmer. 2. Put 2 Tbsp avocado oil in a skillet and dump in the cauliflower rice. Cook on low until excess water is cooked out. Stir in the cilantro and season with salt and pepper. 3. Layer the cauliflower rice, meat, romaine, salsa, cheese and avocado. Top with Primal Kitchen queso.

Loaded Sweet Potato

Ingredients: A couple of sweet potatoes depending on how many people you’re serving, 4-6 oz lean protein.
Instructions: Bake the potatoes at 350 degrees until they begin to caramelize. Meanwhile cook your protein. I like to use white fish and blacken it in the oven. Top the potatoes with a piece of fish and enjoy!

Is sugar really bad? …The age old debate. In my lifetime, I’ve heard everything from “it’s all about moderation” to “God wouldn’t have created a food that was bad for you.” Sometimes I think it would be fun to break down the psychology of all of these belief systems. …Why do we do what we do? Why, after all the evidence is in, do we continue to indulge in sugar?
First, what does sugar really do, specifically in the brain? Interestingly, research has begun to show that chronically elevated blood sugar levels can actually shrink the brain. Elevated blood sugar could also be responsible for mental disorders like schizophrenia, depression, anxiety, as well as irritability, mood swings, brain fog and fatigue. Science is also naming sugar as the culprit in the development of Alzheimer’s. The silent inflammation that occurs as a result of elevated blood sugar is driving all manner of disease especially brain disorders. The best thing you could do for yourself is break up with sugar. As one of my favorite authors and podcasters, Daniel Amen says, “If you were in a bad relationship with someone who was hurting you, would you stay in it?” This is how I would like everyone to view sugar. But, convincing someone that sugar is really bad for them is another story. The reality is, that we are not REALLY convinced that it’s bad. Yes, it puts weight on, yes, it doesn’t make us feel good, but it tastes so good…so, is it really bad? Remember, it’s the silent unseen inflammation that occurs as a result of up and down spikes in blood sugar that are really the problem. But, unfortunately, the blood sugar spikes and silent inflammation can’t be “seen” so we will go on choosing to indulge, except for once or twice a year when we set our New Years Resolutions or decide to go on a cruise. My exhortation to you as a reader is to give it up for good. For the sake of your health and your kid’s health, ditch the sugar and have a healthy brain instead.

Monday/Wednesday/Friday

Breakfast: Healthy Freezer Breakfast Sandwich
Lunch: Paleo-ish Packed Winter Salad
Dinner: Whole 30 Coconut Paleo Chicken Curry

Tuesday/Thursday/Saturday

Breakfast: Beautiful Berry Chia Smoothie
Lunch: Tomato, Feta & Spinach Stuffed Portobello. Dinner: Butternut Squash with Rosemary and Goat Cheese

Recipes:

Healthy Freezer Breakfast Sandwiches (from http://www.ahealthysliceoflife.com)

Ingredients: 6 Ezekiel Brand English Muffins, 6 slices of cheese (skip if dairy free), 6 sausage patties (fully cooked), 6 eggs. Note: if making fresh, bacon and tomato could be substituted for sausage.
Instructions: 1. Cook the eggs making sure the yolks aren’t runny. 2. Lightly toast each muffin, if desired (let cool completely) 3. Set up assembly line. From the bottom up, stack the muffin bottom, sausage, eggs and cheese. 4. Allow cheese to melt slightly. 5. Place muffin top on the cheese. 6. Wrap each sandwich in plastic wrap. 7. Put each sandwich in a labeled freezer bag. 8. To reheat, simply remove from plastic and loosely wrap in paper towel. Microwave for 1-2 minutes until heated through.

Paleo-ish Packed Winter Salad (from nourishedbykelseynicole.com)

Ingredients: (Salad). 16 oz arugula, butter lettuce or favorite lettuce blend, 2 cups butternut squash cubed, 1/3 cup pomegranate seeds, 2 avocados, cubed, 1/3 cup goat cheese, 1/2 tsp black pepper, 1/2 tsp salt. (Dressing). 1/4 cup avocado oil, 2 Tbsp coconut aminos.
Instructions: 1. Preheat the oven to 400 degrees F and coat a baking tray with tinfoil and nonstick spray. Evenly pour the butternut cubes on the tray, season with salt and black pepper. Bake for 25-30 minutes, flipping halfway. Remove from oven and let cool. 2. To prepare the salad, add spinach and arugula to a large salad bowl. Top with cooked butternut, pomegranate seeds, avocado, and goat cheese. 3. For the dressing, combine the avocado oil and coconut aminos in a mason jar or dressing container. Tightly screw on the lid and shake well. Lightly drizzle the dressing on top of the salad before serving.

Whole 30 Coconut Paleo Chicken Curry (from foodfaithfitness.com)

Ingredients: 2 Tbsp coconut oil, divided, 1 1/2 lbs boneless skinless chicken thighs, 1 red pepper, thinly sliced, 1/2 cup onion, 1/2 Tbsp fresh garlic, minced, 1/2 Tbsp fresh ginger, minced, 4 Tbsp yellow curry powder, 2 tsp turmeric, 1 tsp ground cumin, 1 tsp garam masala, 1 tsp salt, 1 1/2 cups crushed tomatoes, 1 can full fat coconut milk, 1/2 cup cilantro, minced, cauliflower rice for serving.
Instructions: Heat one Tbsp of the coconut oil in a large, high sided frying pan on medium/high heat. Add in the chicken thighs and cook for 1-2 minutes per side until seared and golden brown, then transfer to a plate. 2. Add the remaining oil and turn the heat to medium. Add the red pepper, onion, garlic, ginger, curry powder, tumeric, and garam masala and cook until veggies begin to soften, about 5 minutes. 3. Add the rest of the ingredients, up to the cilantro, and bring to a boil. Boil 3 minutes then cover, reduce the heat to low and simmer another 5-10 minutes until the sauce is slightly thickened. 4. Remove the chicken to a cutting board and shred with two forks, then stir it back into the curry along with the cilantro. 5. Serve with rice of choice and devour.

Beautiful Berry Chia Smoothie (fromdrjockers.com)

Ingredients: 1 can full fat organic coconut milk, 6 Tbsp chia seeds, 1 scoop bone broth protein or protein powder, 1 cup organic blueberries or raspberries, liquid stevia to taste.
Instructions: 1. Blend the coconut milk, protein powder, vanilla and berries together. 2. Pour the coconut berry mixture into a mason jar or other container and add the chia seeds. May need multiple jars. 3. Slightly stir the chia seeds into the coconut milk until the chia seeds are evenly distributed in the mixture. 4. Place mixture in fridge 2 hours or overnight. 5. Layer chia pudding in another glass with more berries or simply top with fruit and nuts.

Tomato, Feta & Spinach-Stuffed Portobello Mushrooms

Ingredients: 3 Tbsp extra virgin olive oil divided, 1 clove garlic minced, 1/2 tsp ground pepper divided, 1/4 tsp salt, 4 portobello mushrooms (about 14 oz) wiped clean, stems and gills removed, 1 cup chopped spinach, 1/2 cup quartered cherry tomatoes, 1/3 cup crumbled feta cheese, 2 Tbsp pitted and sliced Kalamata olives, 1 Tbsp chopped fresh oregano.
Instructions: 1. Preheat oven to 400 degrees. 2. Combine 2 Tbsp oil, garlic, 1/4 tsp pepper and salt in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, 8 to 10 minutes. 3. Meanwhile combine spinach, tomatoes, feta, olives, oregano, and the one remaining 1 Tbsp oil in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the spinach mixture. Bake until the tomatoes have wilted, about 10 minutes.

Roasted “Loaded” Cauliflower Sheet Pan Dinner

Ingredients: 1 large head of cauliflower, chopped bite-sized (smaller is better), 10-12 oz. bacon, 1 bunch green onions, whites and greens separated, 1 cup cheese (optional, unless you are dairy free), 1 tsp salt, freshly ground pepper, several large sprigs of thyme.
Instructions: 1. Pre heat oven to 400 degrees F. 2. Spread bacon out on a large baking sheet. Bake until done, about 10 to 20 minutes, depending on thickness. 3. Remove bacon to plate and set aside. Keep pan with fat. 4. Spread out cauliflower on pan with bacon fat. Sprinkle with salt and optional pepper. Toss well with two spoons, so cauliflower is well coated with fat. 5. Roast cauliflower about 22 minutes, or until tinged with brown on its edges. 6. Remove pan from oven. Add greens, whites and optional cheese. Reduce oven temp to 200 degrees. 7. Put back in oven for 5 minutes. Chop bacon. 8. Remove from oven. Transfer to serving dish or individual plates. Top with chopped bacon, green onions, greens and lots of fresh thyme. Serve. 9. Add a side of protein such as roasted chicken, or poached eggs.

If you’ve ever had the pleasure of standing in a queue at a grocery store, than you have probably seen the word “adaptogen” or at least heard the word bandied about on some morning show at some point in your life. Maybe you just have some really “crunchy” friends that swear by some of these crazy sounding “stress relieving” supplements like ashwaganda and rhodiola. Regardless, you may have wondered what the heck an adaptogen was and how it could possibly relieve your stress.
Adaptogens are simply plant based compounds that do what their name suggests. They help your body adapt to stressors by bringing balance without creating either a stimulation effect (like a good dose of morning coffee) or a sedative effect. The body is constantly trying to move towards homeostasis and adaptogens may be useful in helping the body achieve that balance.
One of the most publicized adaptogens is definitely Ashwaganda. Ashwaganda has been found to protect brain cells against stress, shorten the amount of time it takes to get to sleep, increase sleep time and improve sleep quality. Ashwaganda is especially effective when combined with one of my favorites…maitake mushrooms to decrease stress hormone levels.
This leads me to my favorite adaptogens, which are, in fact, mushrooms. Mushroom supplements have been shown to support everything from immune function to a healthy stress response to improved brain function. (Who doesn’t love the idea of better brain function?). One of the brands I recommend, “Host Defense” mushroom supplements even has a Stress Decompress formula that utilizes Ashwaganda, Lion’s Mane, Reishi, Lemon Balm and Skull Cap.
This is not to diminish the effectiveness or importance of other powerful adaptogens such as Rhodiola (strength and stamina) Panax Ginseng (reduce cortisol and blood glucose), Turmeric (inflammation) and Holy Basil. All of these are fantastic in their own right from boosting energy to lowering cholesterol and blood sugar.
How effective these supplements are varies from person to person and it should not be expected that what works well for one, will work for every person. Each individual is uniquely designed by God and as such, variation in effectiveness should be taken into consideration. That being said, I believe we should do everything in our power to take good care of our health, and adaptogens are right up there on my list of supports for whole body health.

Mon/Wed/Fri

Breakfast- Paleo Breakfast Cookies

Lunch- Creamy Coconut Curry Soup

Dinner- Paleo Asian Chicken Salad

Tues/Thurs/Sat

Breakfast- Cherry Mint Blast Smoothie

Lunch- Quinoa Salad

Dinner- One Pan Chicken & Carrots

Recipes

Paleo Breakfast Cookies (from bigman’s world.com)

Ingredients- 2 1/2 cups almond flour, 4 large bananas mashed, 1/2 cup almond butter, 1/2 cup sugar free chocolate chips.
Instructions- 1. Preheat the oven to 175 degrees. Line a large baking sheet with parchment paper and set aside. 2. In a large mixing bowl, combine all your ingredients, except for chocolate chips and mix very well, until combined. Using a spatula, stir in chocolate chips. 3. Using a cookie scoop or slightly wet your hands, form small balls of cookie dough and place on the lined tray. Press each ball into a cookie shape. Bake for 12-15 minutes or until golden brown on the edges-Do not overcook. 4. Remove from the oven and allow to cook on the pan for 10 minutes before transferring to a wire rack to cool completely.
Note: if batter is thin, add extra almond butter

Creamy Coconut Curry Soup (from brain warriorsway.com)

Ingredients: 1 Tbsp coconut oil, 1 cup chopped onion, 2 tsp curry powder, 1 large head cauliflower, leaves removed, stems and florets chopped, 1 (13 1/2 oz) can coconut milk, salt and white pepper to taste. Optional ingredients: halved cashews, mint leaves or cilantro. Instructions: 1. In a large pot, heat the coconut oil over medium heat, add the onion and cook until soft: 2. Add the curry powder, stirring to coat the onions. 3. Add the cauliflower, the coconut milk, and enough water to just cover the cauliflower with liquid. Bring to a boil, then reduce to a simmer and cook until cauliflower is soft 15 to 20 minutes. 4. Ladle the cauliflower into s blender no more than halfway, then pulse until smooth. Repeat with remaining cauliflower adding enough liquid to get a smooth soup. 5. Return the soup to the pan, and bring to a simmer. Season with salt and pepper. Divide evenly into soup tureens and garnish is you desire.

Paleo Asian Chicken Cabbage Salad (from heartumami.com)

Ingredients- (Chicken Seasoning) 1 -3/4 lbs chicken thighs (boneless and skinless) or chicken breast. Salt, garlic, onion, sweet paprika powder-lightly sprinkle over both sides of chicken. (Salad) 8 cups savoy cabbage, cored and thinly sliced, 2 -1/2 carrots, julienned. Small handful of red cabbage cores and thinly sliced. Sugar snap peas or snow peas, roughly chopped and almond slices, as much as you would like. (Aromatics) 1 large garlic clove, minced, 2 thin slices ginger finely chopped, 2 scallions chopped. (separate the white and green), 1/4 tsp red pepper flakes, optional. Half of one star anise (or 1/4 tsp 5 spice powder). (Dressing) 3 Tbsp rice vinegar, 2 Tbsp toasted sesame oil, 2 Tbsp coconut aminos, 1 tsp grated ginger.
Instructions- 1. Chicken: Season with salt, garlic, onion, and sweet paprika powder on both sides. Pan fry them with 1 Tbsp of ghee until both sides are golden brown and cooked through. Lightly covered with aluminum foil and set aside. 2. Sauté: sauté aromatics with 1 Tbsp of ghee. Season with a small pinch of salt. Stir fry until fragrant (about 10 seconds). Add thin sliced savoy cabbage and julienned carrots. Lightly toss them a few times until the vegetables turn slightly softer yet still crisp. Season with a pinch of salt. Set aside to cool. 3. Prepare Dressing: taste and see if more vinegar if needed. 4. Combine sautéed vegetables with thin sliced red cabbage, chopped sugar snap peas, almond slices, and sliced chicken. Pour over dressing. Give a quick toss and serve.

Cherry Mint Blast Smoothie (from brain warriorsway.com)

Ingredients: 1 cup frozen cherries, 1-2 Tbsp fresh mint, 2 cups spinach or kale, thick stems removed, 2 scoops chocolate or vanilla protein powder, 3 cups coke water, or to taste. Optional Ingredients: 5 to 10 drops liquid stevia, 1 tsp freeze dried greens, 2 Tbsp coconut butter, 1 Tbsp pomegranate powder.
Instructions: 1. Blend all ingredients in a high powered blender until smooth. Divide evenly between glasses. Serve cold.

Favorite Quinoa Salad (from cookieandkate.com)

Ingredients: 1 cup uncooked quinoa, rinsed in a fine-mesh colander, 2 cups water, 2 cup chickpeas, rinsed and drained, or 1/2 cups cooked chickpeas, 1 medium cucumber, seeded and chopped, 3/4 cup chopped red onion, 1 cup finely chopped flat-leaf parsley, 1/4 cup olive oil, 1/4 cup lemon juice, 1 Tbsp red wine vinegar, 2 cloves garlic, 1/2 tsp fine sea salt, fresh ground black pepper to taste.
Instructions: 1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa had absorbed all the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up. 2. In a large bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside. 3. Ina small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside. 4. Once the quinoa is mostly cool, add it to the serving bowl and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest 5 to 10 minutes before serving. 5. This salad keeps well in the refrigerator, covered, for about 4 days. Serve chilled or at room temperature.

One Pan Roasted Chicken and Carrots (from purewow.com)

Ingredients: 4 chicken thighs, 1- 1/2 lbs carrots peeled and trimmed, 1 large onion, peeled and cut into eighths, 1 head of garlic, 4 Tbsp olive oil, 1 Tbsp chopped rosemary, salt and pepper to taste.
Instructions: 1. Preheat the oven until o 425 degrees. 2. Arrange the carrots and onion in a single layer on a greased baking sheet. 3. Slice the top off a head of garlic. Discard the head and place on tray. 4. Drizzle olive oil over vegetables and season with rosemary, salt and pepper. 5. Top with chicken thighs. Rub each chicken thigh with 1 tsp olive oil; season with salt and pepper . 6. Roast in the oven until the chicken skin is golden and the carrots are tender, 15 to 20 minutes. 7. To serve, divide the vegetables and chicken thighs am