Lemony Braised Chicken and ADRENAL FATIGUE

Another inspiring testimony from my past client Kari:

"Hi Maria! I just wanted to drop you a note and let you know that I've continued being dedicated to the "Maria way" of eating, and I have even further exciting evidence to back up that it's the "right" way to eat. 

 1. I am down over 35 lbs, I am almost to the very exciting 200 number. I NEVER thought i'd see the day. Remember how I was lamenting that i couldn't drop below 230 no matter what I did? Success, thanks to you. 

 2. During my last visit to the doctor, they took me off one of my blood pressure medications. I'm down to one and he said it's the "whimpy one". very excited to ditch that one too. 

 3. Cholesterol. In March, the day I started working with you, my doctor wanted to watch my cholesterol very closely. Although it wasn't to the levels that would require medication, with my blood pressure and family history, I needed to come back in a few months and have it re-tested from my first blood work done last year. 

Click HERE to find the Lemon Bars Kari loves!

Although I don't know what my tests results mean, the fact that all of my numbers (triglycerides and cholesterol) are so great, I can see that eating good FAT and BACON and EGGS DAILY and RED MEAT is not directly correlated to high cholesterol. EXCITING!!! I have stuck with my walking regiment. It is a great commitment to myself and my health, and i'm so grateful for the push to do it. I still have another 35 lbs or so to lose, but I'm so happy that i no longer feel "lost" or frustrated. I attempted to go back on dairy again, by adding in some cheese and sour cream one week, and I've determined that it's just not in the cards for the time being. I experienced rapid weight gain and had some bad digestive issues. 

Lastly, I love your lemon bar recipe. best treat ever. THANK YOU so much for giving me a new life and a happy life. The proof is clearly in the dairy free almond milk pudding." -KARI

Adrenal Fatigue 

Do you crave salt? People with adrenal fatigue crave salt because they often have low blood pressure. The adrenal glands regulate water and mineral balance in our cells. Without adequate quality sodium intake, your blood pressure drops and your adrenal hormones suffer. The adrenal glands are one of the most important organs in your body, yet they are often over looked by the medical professionals. These tiny essential glands secrete sex hormones and stress-response hormones. Internal and external stressors (exercise, lack of sleep, family, work...) have a huge effect on the adrenals and therefore our hormonal (thyroid, progesterone, estrogen, etc.) output.

During stressful events, your adrenal glands secrete hormones that help you body respond to the stressors; increase blood sugar, rate of breathing, cellular metabolism and blood flow. They also produce cortisol (which everyone recognizes as the 'belly fat' hormone), but also estrogen (men produce estrogen from adrenals), testosterone, thyroid and many other hormones; all which regulate metabolism, immune system, reproductive, mineral balance and excretory functions.

Signs of adrenal fatigue:
1. Insomnia (you can fall asleep, but wake up many times throughout the night)
2. Lack of energy
3. Little stressors make you feel anxious
4. Low moods
5. Low blood pressure
6. Bad memory
7. Low libido
8. You lack interest in the things that you use to love
9. Reoccurring infections
10. Asthma or allergies
11. Need coffee or stimulants to give you energy
12. Hot flashes or PMS
13. Loss of menstrual cycle OR prolonged cycle

Elevated cortisol uses up tyrosine, an amino acid found in protein, which is essential for the thyroid gland to convert from t3 to t4 (the more active thyroid hormone). If there is inadequate thyroid hormone, the adrenal glands are affected and if there is inadequate adrenal hormones, the thyroid doesn't function properly.

Your adrenal glands are your main stress adaptation glands. When you are over stressed and the adrenal glands are over worked, your body converts progesterone into adrenal hormones. This depletes you of
progesterone, which is our anti anxiety hormone. Low progesterone also is the leading cause of anxiety, insomnia and hot flashes.

Zinc is depleted with the use of birth control and high sucralose use. A zinc deficiency causes adrenal fatigue and pms because it is essential for thyroid function (not to mention salty cravings and desiring something sweet after meals).

1. Licorice Root: Is a plant based form of cortisol that helps your adrenals when you are extremely stressed and have run out of your "fight or flight" hormones. I like the product Licorice Plus.
2. Ashwangandha: Is also in the product Licorice Plus. It is known as Indian Ginseng. It helps improve stress tollerance, improve memory and immune function. Ashwangandha also decreases inflammation and helps decrease arthritis. Recent research shows that is helps hormone balance, which is extremely beneficial for my clients suffering from exhausted adrenals, low thyroid, or loss of menstrual cycle (due to stress).
3. Rhodiola: Helps with insomia that often comes along with adrenal fatigue. It is also proven to improve nerve and mental healthy by increasing blood supply and protein synthesis (remember the l-tyrosine we need for adrenals and thyroid!), which decreases fatigue, depression, hypertension and memory issues.
4. Schizandra: Is extremely common in Chinese medicine for restoration of our blood and liver function. It enhances cell turnover, which slows with aging. It is also used as an adaptogenic that counters the effects of insomnia, fatigue, memory and gastrointestinal distress (IBS).



This is an awesome no-fail recipe that everyone needs in their cooking repertoire. A great thing about this recipe (besides the taste) is that you can half, double or triple all of the ingredients based on your number of dinner guests. This dish is very forgiving, feel free to adjust the ingredients to your liking. I made it with fresh basil instead of parsley the second time around and it was amazing too.

Lemony Braised Chicken
4 TBS coconut oil, divided
1 cup onion, minced
3 garlic cloves, peeled
4 chicken legs, drumsticks and thighs separated (about 2 pounds)
1-2 tsp Celtic sea salt
1/2 cup flat-leaf parsley plus more for garnish
1/3 cup capers, drained
2 cups organic chicken broth
1/3 cups coconut or white wine vinegar (*see below)
1 lemon, cut into thin strips
 Freshly ground black pepper

Heat 2 TBS oil in a large heavy skillet over medium heat. Add onion and garlic; cook, stirring often, until softened, about 8 minutes. Transfer onion to a bowl; wipe skillet clean. Add 2 TBS oil to skillet and increase heat to medium-high. Season chicken with salt. Add chicken to skillet and cook, turning once, until golden brown on both sides, 10?12 minutes. Transfer chicken to a plate. Add reserved onion, 1/2 cup parsley, and capers to skillet; cook for 1 minute. Stir in broth and vinegar. Add chicken with any juices and the lemon slices. Reduce heat to medium-low; cover and simmer until meat is tender and falling off the bone, about 1 1/4 hours. Transfer chicken to a large platter. Season sauce in skillet with salt and pepper. Spoon over chicken; garnish with parsley. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Braised Chicken = 426 calories, 16g fat, 35g protein, 14g carbs, 1g fiber (13 effective carbs)
"Healthified" Braised Chicken = 304 calories, 16g fat, 35g protein, 2.7g carbs, 0.7g fiber (2 effective carbs)

*Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.)




To find more easy and tasty recipe like this, you would really enjoy my book: The Art of Healthy Eating: Savory. This was truly a labor of love!  I've put together my best recipes to date in the next installment of my "The Art of Healthy Eating" color cookbook series.  Choosing a healthy lifestyle doesn't have to mean a lifetime of deprivation. This book is filled with mouth-watering foods and nutrition facts that demonstrate how eating healthy can be an expression of art. Included are recipes for your favorite comfort foods like pasta, lasagna, risotto, calzones, sushi, clam chowder in a bread bowl, baked brie, chicken pot pie, chili cheese ?fries?, tomato basil sandwich wraps, pizza, tortillas, and many more. There are also lots of valuable tips and tricks to help one along the journey of learning how to eat as an art. Just CLICK HERE to get your copy!

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