LESSON 17: The Dangers of Chronically Elevated Cortisol Levels
What Is Cortisol?
Cortisol is one of the steroid hormones and is made in the adrenal glands. Most cells within the body have cortisol receptors. Secretion of the hormone is controlled by the hypothalamus, the pituitary gland and the adrenal gland.
What Cortisol Does
Cortisol is often called the "stress hormone" because of its connection to the stress response, however, cortisol is much more than just a hormone released during stress. Because most bodily cells have cortisol receptors, it affects many different functions in the body. Cortisol can help control blood sugar levels, regulate metabolism, help reduce inflammation and assist with memory formulation. It has a controlling effect on salt and water balance and helps control blood pressure. In women, cortisol also supports the developing fetus during pregnancy. All of these functions make cortisol a crucial hormone to protect overall health and well-being.
When Cortisol Becomes a Danger to Your Health
The problems associated with chronically elevated cortisol levels include:
As you can see from the above list the chronic effects of cortisol are many and millions of people aren’t just dealing with one of them, but many of these conditions at the same. If you are dealing with let’s say, carbohydrate cravings and insulin resistance you’ll gain weight. I hear it many times that high cortisol levels cause weight gain, yes, but only if the person continues to eat the wrong foods. Think of the millions of people on medication for these ailments that are simply caused by chronic stress. Medications will not reduce the cortisol if you are dealing with one or more of these conditions. We must become educated and learn not to fall for the medicated trap.
Our bodies have a built-in mechanism for protecting us from the effects of acute, immediate stress (for example, a grizzly bear decides to make your morning jog a little faster). That effect is called the “stress response,” and involves the production of several hormones in the adrenal gland. Following the immediate “adrenaline rush” that helps us escape the danger, we experience a massive release of cortisol, often referred to as the “stress hormone.”
Short-term bursts of cortisol are necessary to help us recover from the effects of stress. They boost blood sugar levels, providing immediate energy. They bolster immune responses in the short-term. They pull calcium from our bones, making it available to muscles for immediate action. They reduce our response to pain, keeping us focused on survival. And they enhance short-term memory, enabling us to evade similar threats in the near future.
Those short bursts of cortisol helped us to survive for centuries in the wilderness and still come to our aid today. But unlike our ancestors, we face chronically stressful situations such as job loss and financial insecurity. Additionally, there are new biological stressors such as obesity and environmental toxins. This chronic stress means that we experience chronic cortisol elevation—where levels of the stress hormone never get a chance to return to normal. This produces a major problem that threatens our health and will reduce our lifespan if we do not take of it immediately.
The effects of chronic overexposure to cortisol can be destructive. Prolonged cortisol elevations result in sustained elevations of blood sugar, substantial loss of calcium from bones, depression of important immune responses, high blood pressure, loss of muscle mass, increased fat accumulation, and even loss of cognitive function.
Reducing Cortisol Levels Naturally
This is our ‘remedies’ portion of the lesson. Coming up will be the recipes from Chef Susan Irby who will offer the recipes to help lower cortisol levels naturally.
There are many remedies to help lower cortisol naturally, so to avoid writing a book here, we will focus on the most effective remedies.
Phosphatidylserine is a naturally occurring phospholipid nutrient that is most concentrated in organs with high metabolic activity, such as the brain, lungs, heart, liver, and skeletal muscle. PS is located mainly in the internal layer of the cell membrane and has a variety of unique regulatory and structural functions. PS modulates the activity of receptors, ion channels, enzymes and signaling molecules and is involved in governing membrane fluidity.
I personally find PS to be one of the most effective cortisol lowering nutrients that benefits many areas of the body. PS has been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running.
Since we are focused here about the detrimental effects of chronic stress, PS has shown to reduce cortisol levels by as much as 30%. Cortisol levels are elevated when we wake up and since millions of people are already stressed, this vicious cycle is on a never-ending loop. PS is the key that brings instant peace to many. Many years ago, I had a client who was so hyper she couldn’t function mentally and those around her had a hard time dealing with her hyperactiveness. I suggest she take 800mg of PS in the morning. After four days, she was a brand new person who was calm, focused and those around her couldn’t believe it was the same person. Do you fit this description? If so, Phosphatidylserine is for you.
DOSE: 200mg every morning with food. It can be taken at bedtime to help bring calmness to the mind. High cortisol in the evening can prevent one from falling a sleep.
Rhodiola is an herb grows at high altitudes in the arctic areas of Asia and Eastern Europe.
Rhodiola can calm your body when your system goes into a “fight or flight” mode from everyday stressors. When the hormone cortisol stays high for a long period of time from emotional or physical stress it can cause your body to experience:
Holy Basil is known as the “elixir of anti-aging” and studies suggest that holy basil benefits include helping you fight fatigue and stress; boost your immune system; and regulate blood sugar, blood pressure and hormone levels. Many will find this herb in combination with other nutrients to help fight the effects of stress such as ginseng and ashwagandha.
Ashwagandha known as Indian Ginseng, but is not a member of the ginseng family. This herb answers the call to effectively help improve hormonal health that can be harmed by chronic elevated cortisol levels.
Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. This study found out that withania somnifera (ashwagandha) significantly reduced serum cortisol levels in humans and should be seen as a very potent stress reliever.
J Ethnopharmacol. 1999 Nov 1;67(2):233-9. In this study, found out that Ashwagandha has some potential thyroid hormone stimulating effects. That’s good because if your thyroid is not functioning properly (which is far more common than people know) then your testosterone and cortisol ratio will very quickly shift to the right.
BMJ Case Rep. 2012 Sep 17;2012. pii: bcr2012006989. doi: 10.1136/bcr-2012-006989. This study actually found out that Ashwagandha heals the symptoms of adrenal fatigue replenishing the glands. That’s great because out of control cortisol is often a direct causation of adrenal gland problems.
When adrenal health is addressed at the same time along with elevated cortisol levels, one will find their overall well-being improves as well as their sleep patterns. For those who do not know, if you keep waking up in the night multiple times, it’s a clear sign you have adrenal fatigue.
Foods That Lower Cortisol
Spinach
The magnesium in these leafy greens help balance your body’s production of cortisol. Try tossing the spinach with a citrus-based fruit for a delicious salad loaded with vitamin C.
Beans and Barley
Phosphatidylserine, a phospholipid located in cell membranes, may help counteract the adverse effects of cortisol. Add phosphatidylserine-rich foods, like white beans and barley, to your diet to help calm your nerves and improve your sleep.
Citrus Fruits
When stress gets you down, try replacing carb-rich snacks with a variety of citrus fruit. Research has shown that vitamin C-rich produce, like oranges and kiwis, help slow the production of cortisol.
For a great mealtime combo, toss oranges and avocado with about a tablespoon of olive oil. Laden with monounsaturated fats, these tasty additions can help reduce inflammation and decrease abdominal fat storage. Add some protein-filled grilled chicken to help keep you satisfied throughout the day!
Omega-3 Fatty Acids
Omega-3s have mega health benefits! Studies show that omega-3s not only inhibit inflammation, but also help to reduce cortisol levels and perceived stress. If pills and supplements don’t excite you, try incorporating omega-rich mackerel, haddock, sardines, flaxseed and walnuts into your daily meal plan.
Microgreens
While adult greens are healthy and satisfying, microgreens – young plants that are typically less than 14 days old – provide a higher concentration of nutrients. For example, baby versions of cilantro and red cabbage may contain up to four to six times as much stress-fighting vitamin C as their mature counterparts.
Zinc
Studies have shown zinc can help inhibit the secretion of cortisol. Fight off stress by ensuring your diet has enough sources of zinc. Just three ounces of lean pot roast or short ribs can provide a substantial amount of your daily zinc needs. If seafood is your preference, opt for oysters.
Dark Chocolate
You don't always have to bypass the candy aisle. The naturally occurring antioxidants in dark chocolate can help your body decrease inflammation and slow cortisol production. The results of one study indicated that consuming about 40 grams per day reduced cortisol levels. You don’t have to feel guilty about this indulgence – just limit it to a piece or two.
Cortisol is one of the steroid hormones and is made in the adrenal glands. Most cells within the body have cortisol receptors. Secretion of the hormone is controlled by the hypothalamus, the pituitary gland and the adrenal gland.
What Cortisol Does
Cortisol is often called the "stress hormone" because of its connection to the stress response, however, cortisol is much more than just a hormone released during stress. Because most bodily cells have cortisol receptors, it affects many different functions in the body. Cortisol can help control blood sugar levels, regulate metabolism, help reduce inflammation and assist with memory formulation. It has a controlling effect on salt and water balance and helps control blood pressure. In women, cortisol also supports the developing fetus during pregnancy. All of these functions make cortisol a crucial hormone to protect overall health and well-being.
When Cortisol Becomes a Danger to Your Health
The problems associated with chronically elevated cortisol levels include:
- Suppressed immunity
- Hypertension
- High blood sugar (hyperglycemia)
- Insulin resistance
- Carbohydrate cravings
- Metabolic syndrome and type 2 diabetes
- Fat deposits on the face, neck, and belly
- Bone loss
- Reduced libido
As you can see from the above list the chronic effects of cortisol are many and millions of people aren’t just dealing with one of them, but many of these conditions at the same. If you are dealing with let’s say, carbohydrate cravings and insulin resistance you’ll gain weight. I hear it many times that high cortisol levels cause weight gain, yes, but only if the person continues to eat the wrong foods. Think of the millions of people on medication for these ailments that are simply caused by chronic stress. Medications will not reduce the cortisol if you are dealing with one or more of these conditions. We must become educated and learn not to fall for the medicated trap.
Our bodies have a built-in mechanism for protecting us from the effects of acute, immediate stress (for example, a grizzly bear decides to make your morning jog a little faster). That effect is called the “stress response,” and involves the production of several hormones in the adrenal gland. Following the immediate “adrenaline rush” that helps us escape the danger, we experience a massive release of cortisol, often referred to as the “stress hormone.”
Short-term bursts of cortisol are necessary to help us recover from the effects of stress. They boost blood sugar levels, providing immediate energy. They bolster immune responses in the short-term. They pull calcium from our bones, making it available to muscles for immediate action. They reduce our response to pain, keeping us focused on survival. And they enhance short-term memory, enabling us to evade similar threats in the near future.
Those short bursts of cortisol helped us to survive for centuries in the wilderness and still come to our aid today. But unlike our ancestors, we face chronically stressful situations such as job loss and financial insecurity. Additionally, there are new biological stressors such as obesity and environmental toxins. This chronic stress means that we experience chronic cortisol elevation—where levels of the stress hormone never get a chance to return to normal. This produces a major problem that threatens our health and will reduce our lifespan if we do not take of it immediately.
The effects of chronic overexposure to cortisol can be destructive. Prolonged cortisol elevations result in sustained elevations of blood sugar, substantial loss of calcium from bones, depression of important immune responses, high blood pressure, loss of muscle mass, increased fat accumulation, and even loss of cognitive function.
Reducing Cortisol Levels Naturally
This is our ‘remedies’ portion of the lesson. Coming up will be the recipes from Chef Susan Irby who will offer the recipes to help lower cortisol levels naturally.
There are many remedies to help lower cortisol naturally, so to avoid writing a book here, we will focus on the most effective remedies.
Phosphatidylserine is a naturally occurring phospholipid nutrient that is most concentrated in organs with high metabolic activity, such as the brain, lungs, heart, liver, and skeletal muscle. PS is located mainly in the internal layer of the cell membrane and has a variety of unique regulatory and structural functions. PS modulates the activity of receptors, ion channels, enzymes and signaling molecules and is involved in governing membrane fluidity.
I personally find PS to be one of the most effective cortisol lowering nutrients that benefits many areas of the body. PS has been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running.
Since we are focused here about the detrimental effects of chronic stress, PS has shown to reduce cortisol levels by as much as 30%. Cortisol levels are elevated when we wake up and since millions of people are already stressed, this vicious cycle is on a never-ending loop. PS is the key that brings instant peace to many. Many years ago, I had a client who was so hyper she couldn’t function mentally and those around her had a hard time dealing with her hyperactiveness. I suggest she take 800mg of PS in the morning. After four days, she was a brand new person who was calm, focused and those around her couldn’t believe it was the same person. Do you fit this description? If so, Phosphatidylserine is for you.
DOSE: 200mg every morning with food. It can be taken at bedtime to help bring calmness to the mind. High cortisol in the evening can prevent one from falling a sleep.
Rhodiola is an herb grows at high altitudes in the arctic areas of Asia and Eastern Europe.
Rhodiola can calm your body when your system goes into a “fight or flight” mode from everyday stressors. When the hormone cortisol stays high for a long period of time from emotional or physical stress it can cause your body to experience:
- Lowered blood glucose response
- Abdominal weight gain
- Thyroid issues
- Hormone imbalance
- Decreased memory
- Weakened immunity
Holy Basil is known as the “elixir of anti-aging” and studies suggest that holy basil benefits include helping you fight fatigue and stress; boost your immune system; and regulate blood sugar, blood pressure and hormone levels. Many will find this herb in combination with other nutrients to help fight the effects of stress such as ginseng and ashwagandha.
Ashwagandha known as Indian Ginseng, but is not a member of the ginseng family. This herb answers the call to effectively help improve hormonal health that can be harmed by chronic elevated cortisol levels.
Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. This study found out that withania somnifera (ashwagandha) significantly reduced serum cortisol levels in humans and should be seen as a very potent stress reliever.
J Ethnopharmacol. 1999 Nov 1;67(2):233-9. In this study, found out that Ashwagandha has some potential thyroid hormone stimulating effects. That’s good because if your thyroid is not functioning properly (which is far more common than people know) then your testosterone and cortisol ratio will very quickly shift to the right.
BMJ Case Rep. 2012 Sep 17;2012. pii: bcr2012006989. doi: 10.1136/bcr-2012-006989. This study actually found out that Ashwagandha heals the symptoms of adrenal fatigue replenishing the glands. That’s great because out of control cortisol is often a direct causation of adrenal gland problems.
When adrenal health is addressed at the same time along with elevated cortisol levels, one will find their overall well-being improves as well as their sleep patterns. For those who do not know, if you keep waking up in the night multiple times, it’s a clear sign you have adrenal fatigue.
Foods That Lower Cortisol
Spinach
The magnesium in these leafy greens help balance your body’s production of cortisol. Try tossing the spinach with a citrus-based fruit for a delicious salad loaded with vitamin C.
Beans and Barley
Phosphatidylserine, a phospholipid located in cell membranes, may help counteract the adverse effects of cortisol. Add phosphatidylserine-rich foods, like white beans and barley, to your diet to help calm your nerves and improve your sleep.
Citrus Fruits
When stress gets you down, try replacing carb-rich snacks with a variety of citrus fruit. Research has shown that vitamin C-rich produce, like oranges and kiwis, help slow the production of cortisol.
For a great mealtime combo, toss oranges and avocado with about a tablespoon of olive oil. Laden with monounsaturated fats, these tasty additions can help reduce inflammation and decrease abdominal fat storage. Add some protein-filled grilled chicken to help keep you satisfied throughout the day!
Omega-3 Fatty Acids
Omega-3s have mega health benefits! Studies show that omega-3s not only inhibit inflammation, but also help to reduce cortisol levels and perceived stress. If pills and supplements don’t excite you, try incorporating omega-rich mackerel, haddock, sardines, flaxseed and walnuts into your daily meal plan.
Microgreens
While adult greens are healthy and satisfying, microgreens – young plants that are typically less than 14 days old – provide a higher concentration of nutrients. For example, baby versions of cilantro and red cabbage may contain up to four to six times as much stress-fighting vitamin C as their mature counterparts.
Zinc
Studies have shown zinc can help inhibit the secretion of cortisol. Fight off stress by ensuring your diet has enough sources of zinc. Just three ounces of lean pot roast or short ribs can provide a substantial amount of your daily zinc needs. If seafood is your preference, opt for oysters.
Dark Chocolate
You don't always have to bypass the candy aisle. The naturally occurring antioxidants in dark chocolate can help your body decrease inflammation and slow cortisol production. The results of one study indicated that consuming about 40 grams per day reduced cortisol levels. You don’t have to feel guilty about this indulgence – just limit it to a piece or two.
Refresh and Revitalize with Chef Irby’s Stress Reducing RECIPES
Kiwi Gelatina
Serves 4
6 kiwi plus 2 cut into chunks
½ cup goji berries
1 ½ tablespoons Manuka honey
Fine zest of 1 medium lemon
2 cups distilled water
2 teaspoons agar agar powder
Blend the 6 kiwis together with the goji berries, honey, and lemon. (Remember to set the 2 kiwi chunks aside). Bring 1 cup of the water to a boil in a medium saucepan. Add agar agar and stir until dissolved. Add the pureed kiwi mixture and the remaining 1 cup of water, stirring to combine. Pour into molds or decorative dish. Sprinkle the kiwi chunks over the mixture. Place in the refrigerator to chill until set, at least 1 hour.
As Dr. Bond mentioned in the lesson, kiwi and berries are known to reduce cortisol levels and thereby relieve stress. Kiwi is also effective in relieving symptoms of asthma and boosts immunity due to its high concentration of vitamin C. And, goji berries are one of the foods highest in beta-carotene and a strong source of protein. An 8-ounce bag of goji berries has, on average, 24 grams of protein. Goji berries have also been proven effective in reversing symptoms of asthma, improving eyesight and they boost overall immunity to disease. Diabetics should take caution in consuming goji berries as they are high in natural sugars.
Nutrition:
Serving size: about 1 cup
Calories: 245
Fat: 2.5g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 6mg
Potassium: 556mg
Carbohydrates: 56.7g
Fiber: 8.4g
Sugars: 43.6g
Protein: 3.1g
Serves 4
6 kiwi plus 2 cut into chunks
½ cup goji berries
1 ½ tablespoons Manuka honey
Fine zest of 1 medium lemon
2 cups distilled water
2 teaspoons agar agar powder
Blend the 6 kiwis together with the goji berries, honey, and lemon. (Remember to set the 2 kiwi chunks aside). Bring 1 cup of the water to a boil in a medium saucepan. Add agar agar and stir until dissolved. Add the pureed kiwi mixture and the remaining 1 cup of water, stirring to combine. Pour into molds or decorative dish. Sprinkle the kiwi chunks over the mixture. Place in the refrigerator to chill until set, at least 1 hour.
As Dr. Bond mentioned in the lesson, kiwi and berries are known to reduce cortisol levels and thereby relieve stress. Kiwi is also effective in relieving symptoms of asthma and boosts immunity due to its high concentration of vitamin C. And, goji berries are one of the foods highest in beta-carotene and a strong source of protein. An 8-ounce bag of goji berries has, on average, 24 grams of protein. Goji berries have also been proven effective in reversing symptoms of asthma, improving eyesight and they boost overall immunity to disease. Diabetics should take caution in consuming goji berries as they are high in natural sugars.
Nutrition:
Serving size: about 1 cup
Calories: 245
Fat: 2.5g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 6mg
Potassium: 556mg
Carbohydrates: 56.7g
Fiber: 8.4g
Sugars: 43.6g
Protein: 3.1g
Spinach Barley Pilaf with Wild Mushrooms
Serves 4
1 tablespoon grapeseed oil
½ cup fresh wild mushrooms such as morel, cremini, and porcini
1 small shallot, minced
2 garlic cloves, sliced
1 cup barley
3 cups vegetable broth
2 tablespoons chopped green onions
½ cup chopped fresh spinach
¼ teaspoon fine lemon zest
2 tablespoons grated parmesan cheese
½ cup microgreens
Heat 1 tablespoon of grapeseed oil in a large saucepan over medium-high heat. Add the mushrooms, shallots, garlic, and barley and saute about 3 minutes. Add vegetable broth, and green onion. ring to a boil. Reduce heat to simmer, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Remove from heat and set aside. Just before serving, stir in spinach, lemon zest, remaining sea salt, remaining black pepper, and parmesan cheese. To serve, place about 1 cup of pilaf on to plate and top with microgreens. See below for other flavorful Healing Food adds.
Barley contains beta-glucan fiber which helps reduce cholesterol, improve the immune system and regulate blood sugar (which also in turn reduce stress). Barley is known to lower blood pressure and reduce visceral fat. With barley’s slow releasing carbs, the body feels satiated for a longer period of time which also helps stave off food cravings. Here, the barley is used in place of rice as a pilaf and enriched with fresh spinach leaves, shallots, green onion, garlic and wild mushrooms.
Healing Food adds:
Further enrich the healing properties of this delicious Barley Pilaf by including these easy, flavor-enhancing adds:
*Sprinkle ¼ teaspoon flaxseeds on top when serving
*Stir in ¼ cup of roughly chopped walnuts just before serving
*Serve with seared Lamb Chops which are a rich source of zinc
Nutrition:
Serving size: about 1 cup
Calories: 239
Fat: 6.3g
Saturated fat: 1.3g
Cholesterol: 3mg
Sodium: 615mg
Potassium: 426mg
Carbohydrates: 35.8g
Fiber: 8.2g
Sugars: 1.2g
Protein: 11.0g
Serves 4
1 tablespoon grapeseed oil
½ cup fresh wild mushrooms such as morel, cremini, and porcini
1 small shallot, minced
2 garlic cloves, sliced
1 cup barley
3 cups vegetable broth
2 tablespoons chopped green onions
½ cup chopped fresh spinach
¼ teaspoon fine lemon zest
2 tablespoons grated parmesan cheese
½ cup microgreens
Heat 1 tablespoon of grapeseed oil in a large saucepan over medium-high heat. Add the mushrooms, shallots, garlic, and barley and saute about 3 minutes. Add vegetable broth, and green onion. ring to a boil. Reduce heat to simmer, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Remove from heat and set aside. Just before serving, stir in spinach, lemon zest, remaining sea salt, remaining black pepper, and parmesan cheese. To serve, place about 1 cup of pilaf on to plate and top with microgreens. See below for other flavorful Healing Food adds.
Barley contains beta-glucan fiber which helps reduce cholesterol, improve the immune system and regulate blood sugar (which also in turn reduce stress). Barley is known to lower blood pressure and reduce visceral fat. With barley’s slow releasing carbs, the body feels satiated for a longer period of time which also helps stave off food cravings. Here, the barley is used in place of rice as a pilaf and enriched with fresh spinach leaves, shallots, green onion, garlic and wild mushrooms.
Healing Food adds:
Further enrich the healing properties of this delicious Barley Pilaf by including these easy, flavor-enhancing adds:
*Sprinkle ¼ teaspoon flaxseeds on top when serving
*Stir in ¼ cup of roughly chopped walnuts just before serving
*Serve with seared Lamb Chops which are a rich source of zinc
Nutrition:
Serving size: about 1 cup
Calories: 239
Fat: 6.3g
Saturated fat: 1.3g
Cholesterol: 3mg
Sodium: 615mg
Potassium: 426mg
Carbohydrates: 35.8g
Fiber: 8.2g
Sugars: 1.2g
Protein: 11.0g
Tea Poached Salmon with Tuscan Beans
Serves 4
2 white tea bags
3 cloves garlic, sliced
4 ½-inch thick slices of fresh ginger root
2 tablespoons gluten-free tamari
1 tablespoon mirin
4 slices lemon
1 teaspoon arrowroot powder
1 tablespoon grapeseed oil
4 6-ounce filets salmon
¼ teaspoon sea salt
½ teaspoon white pepper
1 15.5 ounce can organic cannellini beans, drained
¼ cup chopped green onion
2 tablespoons chopped Holy Basil
Place tea bags in a teapot, bring 2 cups of water just to a boil. Remove from heat and pour hot water over tea bags and let steep for 1 to 2 minutes. Remove tea bags and add garlic, ginger, tamari, mirin, and lemon. Let rest.
In a small bowl, mix arrowroot and 2 tablespoons of water together. In a large skillet, heat grapeseed oil over medium heat. Add salmon and sear for 2 minutes. Flip salmon and add tea mixture. Bring to a low boil, reduce heat, cover and simmer for 8 to 10 minutes, or until salmon is just cooked through. Transfer salmon to a serving plate and cover with foil.
Add arrowroot mixture to liquid along with salt, pepper and cannellini beans. Heat about 2 to 3 minutes. Pour mixture over salmon and top with green onion and basil.
Nutrition:
Serving size: 6 ounces salmon and ½ cup beans
Calories: 424
Fat: 14.4g
Saturated fat: 1.9g
Cholesterol: 75mg
Sodium: 237mg
Potassium: 1344mg
Carbohydrates: 31.6g
Fiber: 11.9g
Sugars: 2.4g
Protein: 44.2g
More Healing Food Stress-reducing tips:
*Add Indian gingseng powder to teas such as black tea or chamomile
*Add Rhodiola extract to blended smoothies, such as the Inflammation Crusher Smoothie, RECIPE, here:
http://thebikinichef.com/recipe/inflammation-crusher-smoothie/
Serves 4
2 white tea bags
3 cloves garlic, sliced
4 ½-inch thick slices of fresh ginger root
2 tablespoons gluten-free tamari
1 tablespoon mirin
4 slices lemon
1 teaspoon arrowroot powder
1 tablespoon grapeseed oil
4 6-ounce filets salmon
¼ teaspoon sea salt
½ teaspoon white pepper
1 15.5 ounce can organic cannellini beans, drained
¼ cup chopped green onion
2 tablespoons chopped Holy Basil
Place tea bags in a teapot, bring 2 cups of water just to a boil. Remove from heat and pour hot water over tea bags and let steep for 1 to 2 minutes. Remove tea bags and add garlic, ginger, tamari, mirin, and lemon. Let rest.
In a small bowl, mix arrowroot and 2 tablespoons of water together. In a large skillet, heat grapeseed oil over medium heat. Add salmon and sear for 2 minutes. Flip salmon and add tea mixture. Bring to a low boil, reduce heat, cover and simmer for 8 to 10 minutes, or until salmon is just cooked through. Transfer salmon to a serving plate and cover with foil.
Add arrowroot mixture to liquid along with salt, pepper and cannellini beans. Heat about 2 to 3 minutes. Pour mixture over salmon and top with green onion and basil.
Nutrition:
Serving size: 6 ounces salmon and ½ cup beans
Calories: 424
Fat: 14.4g
Saturated fat: 1.9g
Cholesterol: 75mg
Sodium: 237mg
Potassium: 1344mg
Carbohydrates: 31.6g
Fiber: 11.9g
Sugars: 2.4g
Protein: 44.2g
More Healing Food Stress-reducing tips:
*Add Indian gingseng powder to teas such as black tea or chamomile
*Add Rhodiola extract to blended smoothies, such as the Inflammation Crusher Smoothie, RECIPE, here:
http://thebikinichef.com/recipe/inflammation-crusher-smoothie/