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Avocado 101 – Everything You Need to Know

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Avocados have broken out of the bowl—they’re no longer found only in guacamole! The bumpy-skinned fruit (yes, avocado is a fruit) has taken America by storm. The sales of Hass avocados, which make up more than 95 percent of all avocados consumed in the United States, soared to a record of nearly 1.9 billion pounds (or some 4.25 billion avocados) in 2014—four times as many as sold in 2000.[1]

Fast food restaurants are now offering them with their sandwiches, avocado bars are cropping up in the west, even President Obama has tweeted about them,[2] and this morning (at a time when television is frustratingly overfilled with elections, violence, crime, and the Chicago Cubs), as I watched a bit of the news before starting this post, the lowly guacamole was right up there in the morning news! There’s a national avocado shortage right now and people are freaking out because they love their avocados so much. 

So I thought it was good timing to get on the bandwagon and share my own thoughts and findings about one of my favorite foods. Yes, I love avocados, and have been using them for much more than just guacamole for a couple years—although guacamole is one of my favorite things!

10 Health Benefits of Avocado

In an earlier post I wrote about 10 health benefits to avocados. Let me briefly list them here:

  1. Benefits in pregnancy. Avocados are a natural source of folate which contains folic acid and is important for the development of a healthy fetus. Synthetic versions of folic acid are recommended for all women who are planning to get pregnant; eating avocados is a simpler and tastier option!
  2. Avocados are brimming with ‘good’ fats. You may have heard that you should avoid avocados due to their high fat content. This is not quite the case. While they are very high in fat (and calories) these are monounsaturated fats or ‘good fats’. They assist good heart health and help to lower blood pressure. The monounsaturated fats found in avocados can also help to reverse insulin resistance which can lead to the development of type 2 diabetes.
  3. Fantastic source of Vitamin E. Avocados are the fruit with the highest level of Vitamin E (yes avocados are a fruit!) Vitamin E is an essential vitamin and helps to maintain overall health. Vitamin E also has positive effects on heart disease, stroke, cancer prevention, and development of cataracts and is widely claimed to have anti-aging properties.
  4. Source of dietary fiber. Avocados contain both soluble and insoluble fiber meaning they help to reduce cholesterol levels by preventing re-absorption, help to maintain bowel function and can assist the body to avoid blood sugar spikes after meals.
  5. You know exactly what you’re getting when you buy an avocado. At the time of writing there are no genetically modified avocado crops. Avocados have such a thick skin that the inner fruit is protected from pesticides making the cost of organic avocados something you can easily bypass.
  6. Avocados are a ‘brain food’. Dr. Daniel G. Amen considers them one of the best brain-healthy foods that you can consume to help reduce the risk of developing Alzheimer’s. Omega 3 fatty acids as well as Vitamin E are naturally occurring in avocados and have been clinically proven to stop Alzheimer’s disease from progressing and possibly even reversing the very early stages. 
  7. Better nutrient absorption. Adding avocado to a meal has been found to increase the amount of carotenoids absorbed from that meal by up to 5 times. Carotenoids include beta carotene and lycopene which are important nutrients for good health. This increase is through to be due to nutrients and enzymes in avocados that reduce stomach inflammation and inflammation in the small intestine’s mucous lining. So you not only get the powerhouse of nutrients contained in the avocado but you get greater benefits from the foods you choose to eat with it.
  8. May aid in stroke prevention. The high folate levels that are beneficial to pregnant women may also play a part in reducing the incidence of stroke. Those who eat diets that contain a lot of folate have been shown to suffer stroke far less than those who eat less folate in their everyday diet.
  9. Reduction of cholesterol. One study has shown a 17% decrease in cholesterol levels for participants who ate increased amounts of avocado for just one week. Researchers believe this is due to beta-sitosterol which has previously been found to assist in lowering cholesterol levels.
  10. Protection for your eyes. Eating avocados can increase your levels of Lutein which protects against macular degeneration and the formation of cataracts. Further research is needed to determine exactly what it is that may assist in eye protection.

But there are many more benefits to eating avocado than those ten listed above. Let’s look at a few more:

  • Good digestion—they soothe the intestine and help to keep it running smoothly. The fiber in avocados helps to ensure the smooth passage of food through the intestinal tract.
  • Dental Care—consuming avocados helps to prevent bad breath, and have been connected with preventing oral cancer.
  • Skin and Hair Care—the nutrient-dense benefits are fantastic for enriching skin that is dry, chapped or damaged.
  • Healthy Eyes—the carotenoids in avocados protect your eyes against cataracts and eye diseases related to aging.
  • Healthy Heart—they help to prevent atherosclerosis and reduce hypertension.
  • Arthritis—the anti-inflammatory properties and wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids make avacodos one of the best foods for getting rid of inflammation in tissues, joints, and muscles.

These are just a few of the reasons why Americans are eating billions of this tasty fruit every year. Of course one of the biggest reasons—at least in my thinking—is the scrumptious taste and flavor of avocados.

Ways to Use Guacamole on Your Body

Don’t think that the only way you can use guacamole is as an ingredient in a food item. There are dozens of ways to use avocados that you can find online. Here’s a few.

  1. Avocado Face Mask—avocado is rich in fatty acids and makes a great natural moisturizer for dry of unbalanced skin. With winter coming on, this would be a great time for you to add this face mask to your winter beauty regimen. You can find the recipe here. 
  2. Avocado Hair Oil—avocado oil can seal in moisture, get rid of the frizzies, and prevent split ends in your hair. It is rich in vitamins and protein. Try making this Avocado Hair Oil  to use after washing and conditioning your hair. Apply a few drops and comb it through. You’ll love the smooth, soft, hydrated feel of your hair.
  3. DIY Avocado Foot Scrub—it’s not only the fruit of the avocado that is useful, you can make an exfoliating foot scrub using the peel and ground up pit. Maybe your feet are rough and calloused from summertime barefoot walking. Or maybe you have alligator soles year round and need to soften them. Try this DIY Avocado Foot Scrub recipe.
  4. Get rid of the bags under your eyes—Have you tried expensive creams and lotions and are still left with those ugly bags under your eyes? Simply peel an avocado, remove the pit, and slice quarter-inch crescents. Just lie down for about 20 minutes while placing a slice under each eye. (Don’t forget to use the remaining slices in your favorite recipes.)
  5. Avocado Baby Food—avocados are often called one of nature’s perfect foods because they are said to contain everything a person needs to survive. They are a great first food for baby due to their texture and creaminess. I gave my kids avocado long before many other “baby-appropriate” foods, and they loved them, and still do. You can find all the information you need for introducing avocados to your baby here. 

The Many Ways to Eat Avocados

You knew I’d get to the good part about eating them. There are so many ways to use avocados in recipes that I can’t begin to cover all of them. You can do your own research online—believe me, you won’t be disappointed!

I want to give you a list of some food options, and then I’ll share three of my favorite recipes with you.

Food Options

(You will find recipes for each item here.) 

  • Make vegan mayonnaise (or just use avocado in place of mayo.)
  • Bake cheesy skillet pizza bread
  • Make Banana Avocado Pudding
  • Freeze it into popsicles
  • Bake an egg in it
  • Grill it
  • Stuff it
  • Make low-carb, dairy-free mint chocolate chip ice cream.
  • Make guacamole hummus
  • Blend it into pesto
  • Use it as a base for cold soup
  • Substitute it in creamy salad dressings
  • Make frosting
  • Turn it into cheese-less cheesecake
  • Mix it in mashed potatoes
  • Use it in risotto
  • Eat avocado pancakes for breakfast
  • Make fried avocado tacos

Now I want to share three of my favorite ways to eat quacamole.

Jackie’s Guaciled Eggs

I was trying to figure out something to bring to a pot-luck one time, and I thought deviled eggs would be very Paleo-friendly, and even those who weren’t sticking to a specific food plan would enjoy it. In comes my idea for Guaciled Eggs!

Ingredients

  • 8 Boiled eggs – cut in half lengthwise and yolks removed. Here a post I did on my sneaky way to peel those annoying farm fresh eggs. 
  • 3-4 TB lemon juice
  • 2 TS of dried mustard
  • Salt and Pepper to taste
  • About 1/4 cup of Guacamole (I use Wholly Guacamole or make your own)
  • Paprika

Directions

I threw the egg yolks in the food processor and added the guacamole. I pulsed it a few times to combine and then added the lemon juice until it was the consistency I wanted. Then I threw in the spices, scooped the mixture in the egg whites, and added some paprika on top! It was delicious!!!

Fudgy Avocado Brownies

If you love chocolate as much as I do, then you are going to want to make these creamy, rich, decadent, thick, gooey, appetizing, exquisite, dense, heavenly, savory, succulent, sumptuous, yummy, fudgiest, chocolately brownies EVER! This is not my own recipe, but I highly recommend you try them. You will love them. Besides delicious avocados, you will use dark chocolate, coconut oil or butter, almond flour, unsweetened cocoa powder, and eggs. You can even top them with the avocado frosting recipe you can find online in the list above. This delicious recipe can be found here. 

Baked Avocado and Egg

OK, I know the avocado brownie recipe was just a little bit hyped! You probably won’t make them every day. But this recipe for a breakfast dish using avocado and egg is something that would start you out with a healthy, delicious breakfast any day you try it. They are easy to prepare, and you can bake them while you are getting school lunches made or completing your morning chores.

Ingredients

  • 1 avocado (per two people)
  • 2 eggs
  • 2 slices cooked and crumbled bacon
  • A sprinkle of your favorite spicy spice (We love red pepper on ours)
  • Sea salt and pepper to taste
  • A little feta cheese (optional)

Directions

Preheat your oven to 425 degrees. Cut each avocado in half, removing the pit. Crack an egg into each avocado hole. If the hole looks too small, scoop out a bit of the fruit before adding the egg. Season each half with spicy spice, sea salt and pepper. Put the halves in a glass baking dish and bake approximately 15 minutes. Check to be sure the egg is done the way you prefer before removing from oven. Sprinkle with crumbled bacon and feta cheese, and dig in.

Get Started

If you’ve never tried eating avocado any way but in guacamole then it’s time you got creative. It’s one of the healthiest and tastiest things you can do for you and your family.

Holy Guacamole—Soooo delicious

avocado

Sources

  1. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-avocado.html
  2. https://www.buzzfeed.com/christinebyrne/ways-to-avocado?utm_term=.qb8jZqG2W#.jqnG61KDb 
  3. Natural Blaze

[1] https://www.washingtonpost.com/news/wonk/wp/2015/01/22/the-sudden-rise-of-the-avocado-americas-new-favorite-fruit/

[2] https://twitter.com/POTUS/status/616338528138608640

Souping – A Healthier Alternative to Juicing

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For years the best-known body system cleanse has been juicing. Juicing involves extracting the juice from fruits and vegetables using a cold-press juicer. The juice is loaded with vitamins, minerals, antioxidants, anti-inflammatory compounds and phytonutrients all in one easy drink. Juice cleanses have been widely used to cleanse the body and often are suggested as a sporadic fast of several days detox the body and kick start body systems into optimal function. But there have been negatives to juicing, including: the high cost of the fruits and vegetables as well as the expensive juicer you need to prepare the juices; negative symptoms like dizziness, headaches, weakness, and overwhelming hunger; and the high sugar/low fiber content of the juices after pressing.

What Is Souping?

Let’s start with this definition for souping:

It is a soup-only cleanse to heal and nourish your body with wholesome ingredients. It allows your body to detox naturally while simultaneously reducing inflammation, giving your body the nutrients it needs, and increasing circulation.[1]

Today many people have found juice cleanses to be too extreme, and are discovering that souping promises an easier detox than a juice cleanse. Just as there are many different approaches to juicing, so too there are many suggested approaches for souping. These include:

  • A 24-hour raw cleanse
  • A 3-day boost to your digestive system cleanse
  • The 5-day soup cleanse,
  • Following a prescribed program of specific soups
  • Choosing or making the soups you use for the cleanse

Each of these approaches share one common feature—you eat only soup for every meal of the day, and you follow this regimen for a chosen number of days.

I can easily see why souping is growing in popularity. There is nothing more soothing to me than a warm, tasty, homemade soup made with homemade bone broth (recipe here).  I want to take a closer look at this newer trend, and see if we can see what all the excitement is about!

What’s Healthier: Souping or Juicing?

Which is healthier is somewhat of a preference choice of the individual considering a cleanse. There are benefits and downsides to both. Take a look at some of the qualities of each in the table below: 

Souping Juicing
Offers variety Raw only product
Can be served in hot, warm or cold Served fresh (cold)
Contains fiber Almost no fiber, very high in carbohydrates and sugar
Contains proteins Enormous amounts of vitamins and minerals
Made from: fruits, vegetables, legumes, and even meat Made from vegetables and fruits only
More effective in suppressing hunger Easier to digest
More appropriate for long-term cleanses More appropriate for short-term cleanses
Lower in calories Higher in calories

Many people find that souping is more economical—if you are making your own soups. If you have tried juicing in the past, no doubt you’ve discovered that it takes a lot of fresh fruits and vegetables to get only a couple glasses of juice. Soups are really inexpensive to make, and you don’t need an expensive piece of equipment to make soup. In addition, you can store your soup in the fridge for several days, and for months in the freezer. Soups will not leave you feeling hungry, and you can use a wide variety of herbs, spices, and broth to make your soup.

How Many Days Do I Stay on the Soup Cleanse

There are a number of Soup Cleanse Programs that provide the soups you use and prescribe the number of days you stay on them, including:

  1. Splendid Spoon Soup Cleanse 
  2. Soupure 
  3. Dr. Oz’s 3-Day Souping Detox 
  4. Soupelina 
  5. Café West Express 

While these canned programs are handy to use and provide you with low calorie, low sodium, fiber-rich soups, you will find that they are pretty expensive to use. Since making soup is so easy, it is my recommendation that you take the plunge into making your own great tasting and often healthier homemade soups to use.

If you are making your own soups, and not following a Soup Cleanse Program the number of days you continue eating soups is up to you. However, like any other low-calorie plan, it is not advised that you eat only soups for more than a week or so.

What Kinds of Soup Do I Use?

Soup cleanses uses vegetables that are super low on the glycemic scale, which are also packed with fiber. Great veggies to include are: onions, beets, carrots, cauliflower, spinach, and dark, leafy greens and root vegetables. You can add fruits, legumes, and even meat, but this will raise the calorie count, so only 2-4 ounces of protein or legumes are recommended for each serving of soup.

The options are wide open for what you should include in your detox soup. You will want to use the healthiest, freshest ingredients possible. Stay away from any creamed soups, soups loaded with things like beans and beef (think chili), and soups filled with complex carbohydrates like root vegetables. Don’t add any grains (pasta, noodles) to your detox soups.

You can find many recipes for detox soups online. Note: One very important recommendation from me: Use only homemade bone broth as the base for your soups. Some of the variety of soups include:

  1. Vegetable only soup—There are dozens of good vegetable soup recipes online. One that you might want to consider can be found here. 
  2. Chicken Detox Soup—Chicken soup is loved by almost everyone, and it really doesn’t take a recipe to make. I love using my homemade bone broth, and throwing it into my slow cooker with some carrots, celery, maybe some onion, and my favorite spices (parsley, basil, rosemary, turmeric). But if you prefer to use a recipe, here is one that makes a great chicken detox soup. 
  3. Vegetarian Hot and Sour Soup—Traditionally this soup is made with pork or beef. I recommend using chicken or portabello mushrooms instead. You can find a recipe here.
  4. Potassium Balancing Soup—Potassium is one nutrient that can be lacking in a diet. This detox soup pays extra attention to it, and can bring it back into balance.
  5. Detox Green Machine Soup—This soup is all vegetables and herbs blanched, then pureed into a healthy, low-cal, detoxifying soup. (Here) 
  6. Carrot, Cumin and Ginger Detox Soup—Carrots are a good source of antioxidant Vitamin A and fiber. Cumin and ginger have curative properties and act as a cleansing agent for the body. You will find the recipe here. 

Why Should I Consider a Soup Cleanse?

Are feeling lethargic and fuzzy-headed? Have you gradually slipped off the healthy eating wagon and fell into a habit of eating unhealthy “Comfort” foods? Do you want to get healthier and to live a longer, more vibrant life? Are you trying to heal a chronic condition? Then cleansing is essential to your health and longevity. There are so many benefits to cleansing, including:

  • More energy
  • Healthier hair, skin and nails
  • Less frequent colds and flu
  • Reduced risk for chronic disease
  • Mental clarity and a sense of wellbeing
  • Freedom from food cravings
  • Freedom from joint and muscle pain and headaches
  • Sound and restful sleep
  • No more digestive distress
  • Enhanced libido
  • A much younger and more energetic body[2]

My Favorite Soup Recipes

I want to help you get started by sharing three of my favorite soup recipes. These will get you started, and are inexpensive and easy to make. Try them—you will like them!

1. Homemade Bone Broth

Homemade bone broth will be the base for just about any detox soup you make. I am absolutely passionate about making bone broth, and I make it at least once a week, using the bones from our own harvested chickens, or bones I’ve begged or purchased from neighbors, farm stands, farmer’s markets, and have even been known to beg for them from restaurants. I use either my slow cooker or instant pot to make the soup, which actually makes itself—all I have to do is throw the ingredients into the pot.

Items Needed

  • Slow cooker or Instant Pot (the instant pot is my preferred method now)
  • Approximately 2-3  good quality, organic bones (beef, pork, chicken, turkey, etc)
  • 1-2 Tbsp. of raw, apple cider vinegar (like this one) 
  • Vegetable scraps: I use 1 onion, 1 celery stalk, 1 carrot, 3 cloves garlic, 1 in knob of ginger, handful of herbs, salt and pepper

Instructions for Slow Cooker: 

Turn your slow cooker to high. Add your bones and vegetable scraps. Add raw apple cider vinegar (vinegar helps to extract minerals from the bones, but can alter the taste of the broth, so go easy with it). Add water to cover the bones, leaving about 1 inch of room at the top. Let it cook for 24 hours at least—48 hours or longer is ideal.

Allow it to cool a bit, and then pour it through a strainer and allow to cool fully. If you’ve used a lot of bones, your broth will gel in the fridge, but don’t fret if it doesn’t gel.

Instructions for Instant Pot (preferred method): 

Add your bones, 1 carrot, 1 celery stalk, onion, ginger, and apple cider vinegar to your Instant Pot. Add water to cover the bones. Press the “soup” button and adjust the time to 90 minutes. Allow it to naturally release. Cool for a little bit and pour it through a strainer and allow to cool fully. If you used a lot of bones, your broth will gel in the fridge, but don’t fret if it doesn’t gel (mine always gels in my Instant Pot…never in my Slow cooker). 

2. Homemade Chicken Vegetable Soup

There is nothing better than homemade chicken soup to soothe a cold or sniffles or to gobble up on a cold, blustery day. My homemade Chicken Vegetable Soup is adapted to the combination of spices and vegetables that my family loves. You can specialize it to your own preferences for your detox soup.

Ingredients

  • 4-5 cups of homemade chicken bone broth
  • 2-3 lbs. cut up or shredded chicken (we often use leftovers)
  • 2-3 cups carrots, chopped
  • 1-2 cups celery, chopped
  • ½ cup onion, chopped
  • 1 tsp, ginger, grated (or use ½ tsp. ginger spice)
  • 3-4 cloves garlic, minced
  • ½ Tbsp. basil
  • ½ Tbsp. parsley
  • 1 tsp. turmeric
  • Salt and pepper to taste
  • About 3-4 cups water

Instructions

Put your chicken broth in a crock pot and add your chopped vegetables and spices. Add water to cover your ingredients and leave an inch of water or so above the ingredients (depends on how juicy you want your soup). Cover the crock pot and cook on high for 4-5 hours, or low for 6-8 hours. Remove the chicken and shred it (if it wasn’t already shredded). Add it back to the crock pot and cook on low an additional hour. Adjust the salt and pepper before you serve it.

3. Homemade Turkey Soup

I love having enough leftover turkey after a great Thanksgiving meal to make some homemade turkey soup. My mother made sure she bought the biggest turkey available, and make turkey broth the day before Thanksgiving so she could throw the soup together right from the Thanksgiving table. I recommend my homemade turkey soup for anytime—not only during the holidays.

Ingredients

Instructions

Put turkey stock in crock pot. Add spices and cut up vegetables. Mix well into stock. Cook on low 3-4 hours. Add reserved turkey pieces (cut into bite size pieces), and continue cooking 1-2 more hours. Taste and adjust seasoning as needed. This makes a great detox soup, and it freezes well.

Get Started

So…is the new trend of souping something you want to try. It is a pretty flexible plan, and you can make your choices of nutritious, low-calorie soups. Research online to find some of the best recipes you can for your family. You can soup cleanse for 3-7 days, eating only soups for each meal, or you can choose to eliminate one meal and substitute soup. Be sure that you are consuming only the most nutritious, healthy soups and/or other meal items. Be sure you drink lots of water while you are on the cleanse. This will help to move the toxins out of your body. I guarantee that when you finish, the negative symptoms that made you begin will be gone! 

Try it—you will like it.

souping an alternative to juicing

[1] https://www.harpersbazaar.com/beauty/diet-fitness/a14306/everything-you-need-to-know-about-souping/

[2] https://bodyecology.com/articles/your_body_needs_to_cleanse_pt2.php

 

6 Powerful Herbs that Reduce Stress

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Stress—you can’t live with it, and you can’t live without it! Just say the word stress, and many people begin to hyperventilate with anxiety. But most of us would accomplish very little without some stress in our lives. Lot of us wouldn’t get out of bed in the morning without the stress of that annoying alarm telling us to move. For me, it’s knowing that dozens of farm animals, hungry children, and endless phone calls are waiting for me. So some stress is a good thing. Here are a few reasons why we need some stress:

  • It causes us to be more productive—it lights a fire under us. When I know I have to get a few things done by a certain time, I am inspired to work like Superwoman to get it done.
  • It creates a higher level of commitment that would otherwise be non-existent. When I see others being more successful in our business, it drives me to work my butt off to do as well—or better—than they.
  • It triggers a fight-or-flight mode in us that can be a life saver. For example, when someone cuts you off in traffic, the stress response moves you to change your course and so, in most cases, you avoid an accident.

Stress is unavoidable. It can be a valuable tool to getting things done. But when it begins to overwhelm our lives with high-pressure workdays, raising kids, not enough sleep or exercise, or trying to make ends meet, then it can damage our health and make it difficult to control our emotions.

It’s done that to me! My husband and I went gung-ho into our dream life of homesteading, maintaining a blog presence online, raising heritage animals, building a successful essential oil business, and raising our children. For a while all went well. But then the daily demands of our life brought on crushing, immobilizing stress. Unforeseen external stress slammed into us—the anxiety of too much debt, the death of close family members, several moves, health problems, negative family issues, the demands of building a business, and, worst of all, the recognition that we simply could not do it all!

I hit the wall! When I should be up and running, I simply shut down! I couldn’t get out of bed. Couldn’t think straight. Couldn’t mother. Couldn’t give of myself to others. Total…painful…crushing…shut down! I needed a solution, and I needed it fast!

Recognizing stress is the first step toward managing it. Take a close look at your own life. What are the stressors that are bogging you down? If you’re not sure if stress is starting you overwhelm you, try taking a stress test to identify the stress triggers at work in your life. (You can find one stress test here.) 

Once you have figured out what the stress triggers are in your life, you can start thinking of ways to manage your stress. Just remember this: There is no one miracle pill you can take to remove overwhelming stress from your life. There will be several steps you need to take. For me it was nearly a total how I handle life makeover.

We can’t cover all the solutions in this one blog post, so I want to concentrate on a group of wonderful, healthy stress-fighting super herbs that you can use to eliminate the negative impact of too much stress. These super herbs are called ADAPTOGENS, and are a unique group of herbal ingredients used to improve the health of your adrenal system, the system that’s in charge of managing your body’s hormonal response to stress.  They are called adaptogens because of their unique ability to adapt their function according to your body’s specific needs.  

These super herbs have been around for years, and have been used in Chinese and Indian medicine for centuries. They work like a thermostat—and can calm you down while boosting your energy without overstimulating you. You can use these super herbs to help our body bounce back from the challenges and stressors of modern life.

We’ll take a closer look at several of these powerful herbs that reduce stress.

6 Powerful Herbs that Reduce Stress 

1. Asian Ginseng

Asian Ginseng (Panax Ginseng) has been one of the most valued medicinal plants in the world for thousands of years. It is the most well-known adaptogen, and the most potent. It has proven to be useful for improving mental performance (which is vastly lessened by too much stress), and for its ability to help you withstand stress. Ginseng delays the onset of your body’s fight or flight response to stress, giving you time to recognize the rising negative impact of the stressor you are facing, and take proactive steps to reduce those factors from your life.

Dose: 100-200 mg per day, usually found in gelatin capsules.

2. Ashwagandha

The word ahwagandha means “the smell of the horse,” so don’t be surprised by the pungent odor of this super herb! But despite its smell, it has a long list of health benefits, and is particularly useful for reducing anxiety and stress-induced depression. It reduces cortisol levels. Cortisol is known as the stress hormone. It is elevated cortisol that causes many of the stress-related health problems, suchas: increased weight gain, blood pressure, cholesterol, and heart disease, as well as interfering with learning and memory, and lowering your immune function and bone density.

Dose: 3,200 mg per say, divided into two doses in gelatin capsules.

3. Rhodiola Rosea

Another super herb used in traditional Chinese medicine, Rhodiola Rosea, is effective in reducing fatigue and exhaustion due to prolonged stressful situations. It also acts like hormone thermostat, and helps to balance the cortisol levels in your body. It has a positive effect on brain function and heart health. It is a favorite among integrative medicine experts for treatment of “21st century stress.”

Dose: start with 100 mg daily for a week in gelatin capsules, and then increase
the dosage by 100 mg every week, up to 400 mg a day, if needed.

4. Holy Basil

Holy Basil has been called the elixir of anti-aging in Asian medicine. It is related to sweet basil, and has been valued for centuries for its benefits for the mind, body and spirit. It possessed great potential in the areas of stress relief and relaxation. It helps to decrease stress hormone levels, particularly of cortisol.

Dose: 500 mg of the leaf extract taken twice daily in gelatin capsules.

5. Astragalus

Astragalus is a perennial plant native to China, Mongolia and Korea. The root is the medicinal part of the plant. It boosts immunity and buffers the effects of stress. It increases the amount of anti-stress compounds our bodies use to repair stress-related damage. It protects the body from stress and disease.

Dose: While there is no uniform dosage suggested, many
people enjoy its benefits in a Herbal Immune System Soup,
and you can find the recipe here or purchase it in capsules here. 

6. Cordycep Mushrooms

Cordycep mushrooms include: reishi, shiitake and maitake mushrooms. These nutrition-rich mushrooms have all the benefits of antioxidant foods. While they may not be adaptogens in the classic sense, they all have adaptogenic, anti-tumor, and immune-enhancing properties. Many athletes benefit from their ability to allow the body to handle larger amounts of stress during training programs.

Dose: 40-50 mg of shiitake, 50-60 mg of maitake,
50-60 mg or reishi, and 100 mg of cordyceps mushrooms daily.

I don’t know about you, but the idea of getting my dosage of stress-fighting mushrooms in a delicious homemade mushroom soup sounds so inviting. I recommend that you use this recipe,  using the four types of stress-fighting mushrooms in your soup.

Don’t Let Stress Take Your Health

We all need stress in our lives. But becoming overwhelmed with debilitating stress will compromise your ability to cope adequately with everyday life—and can cause serious, even fatal damage to your health. There isn’t one easy solution to overwhelming stress. You will need to take time to re-evaluate your life, eliminating as much stress as possible, and learning healthy ways to deal successfully with the stress that stays in your life.

These 6 powerful herbs that reduce stress are one way you can tackle the problem of stress naturally. They have powerful, positive effects to get you moving away from the paralysis of too much stress.  

And remember:

A diamond is just a piece of black charcoal that
handles stress exceptionally well!

Learn to be a diamond.

6 powerful herbs that reduce stress

Sources

  1. https://www.ineedmotivation.com/blog/2008/03/4-reasons-why-you-need-stress/
  2. https://www.drfranklipman.com/adaptogens-natures-miracle-anti-stress-and-fatigue-fighters/
  3. https://www.linkedin.com/pulse/7-adaptogen-superherbs-fight-stress-improve-occhipinti-m-s-
  4. https://www.afpafitness.com/blog/7-adaptogen-superherbs-to-fight-stress-improve-performance
  5. https://draxe.com/7-adaptogen-herbs-to-lower-cortisol/