tina oh wellness

mind . body . soul

adrenal fatigue

Adrenal fatigue is unfortunately very common these days. As a whole, people tend to be under more stress, sleeping less and exposed to more toxins than ever before.

Your adrenal glands are responsible for balancing the hormones in your body, which are essential for daily function, and they play a crucial role in stress response. During high-stress situations, the adrenals release adrenaline, the fight-or-flight hormone, and slow down other system, like digestion, to focus all of the body’s energy on survival. Which is why eating when you’re stressed out is not the best idea…

What causes the adrenals to burn out?

  • Chronic stress (psychical, mental and emotional)
  • Environmental toxins
  • Lack of sleep
  • Poor dietary choices

All of these tax the adrenals, and over a prolonged period of time, can lead to adrenal fatigue.

Symptoms of Adrenal Fatigue:

  • Anxiety
  • Lack of focus
  • Irritability & mood swings
  • Exhaustion
  • Racing thoughts
  • Cravings, especially for sweet and salty foods
  • Difficulty sleeping
  • Hormonal Imbalances

Also, many of those with adrenal fatigue will describe themselves as feeling “tired, but wired.”

How to support your adrenals
Stress Management – Since your adrenals react to stress, this is a biggie. Make sure to carve in some “me time” every day! Meditate, do yoga, go for a walk, read a good book, listen to music, laugh daily.adrenal fatigue 1 Sleep – Aim for 8 hours of quality sleep every night. Try to get in bed around the same time each night and get yourself on a consistent sleep schedule. 

Avoid caffeine – Not only does it affect your quality of sleep, but caffeine prompts your adrenals to release the same stress hormones that it does in response to a stressful situation.

Reduce your sugar intake – Especially artificial sweeteners and processed sugar in cereals, candies and desserts. Opt for natural sweeteners like stevia, raw honey or pure maple syrup.

Choose to whole foods – The majority of processed foods contain artificial ingredients and additives and refined sugars, grains and oils, all of which are void of the nutrients your body needs to function optimally. It’s best to stick to nutrient-dense whole foods like vegetables, fruits, avocado, coconut and olive oils, whole grains, nuts, seeds and quality proteins.
adrenal fatigue 2

Incorporate adrenal-supporting herbs and supplements into your diet – Magnesium, Ashwagandha, B-vitamins, Holy basil and Fish oil all can help restore and repair your hard-working adrenal glands.

Focus on making lifestyle changes that will improve your health and well being for the long-term.

I’d love to help you! If you’re interested in one-on-one health and nutrition coaching, send an email to TinaOhWellness@gmail.com!

Be well,

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curried chickpeas with cauliflower rice recipe

This curried chickpeas with cauliflower rice recipe is quick, easy and delicious! It’s vegan, gluten free and dairy free, so it’s perfect for animal lovers and those with food allergies. As mentioned in one of my recent blog posts, the turmeric found in curry has tremendous health benefits, making this dish not only flavorful, but also very nutritious. The best part is that this recipe is ready in less than 20 minutes! Oh, how I love quick and easy weeknight dinners.

Curried Chickpeas with Cauliflower Rice
(Vegan, Gluten Free, Dairy Free)
Serves 2

curried chickpeas with cauliflower rice

1T olive oil
1/2 medium onion, diced
1.5 cup riced cauliflower
1 cup cooked chickpeas
2/3 cup low sodium vegetable broth
3 large handfuls of spinach
½ tablespoon curry powder
Sea salt & pepper to taste

Heat the oil in a skillet over medium heat. Add the onions, salt and pepper and cook until the onions caramelize, about 8-10 minutes. Add the riced cauliflower and cook for another 2-3 minutes. Stir in the curry powder and pour in the vegetable broth. Stir the pan to scrape up any brown bits. Add the chickpeas and spinach, reduce the heat to a low simmer and cook for another 10 minutes. Add more broth as needed to keep the pan from getting dry. Divide into two servings and enjoy!

Be well,

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Goals for the New Year {2017}

new year 2017

2017 can be the year you finally achieve your goals.
Create a healthy, balanced and sustainable lifestyle that you LOVE!
No more restrictive diets. It’s time to create lasting change.

Just a few days left to take advantage of my New Year Special:
50% OFF Health Coaching Programs!

Email Tina@NourishedWellness.com for your FREE Consultation.
Coaching is done online via phone or Skype.

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Healthy hot chocolate recipe (with superfoods!)

There’s nothing quite like a warm mug of creamy hot cocoa in the wintertime! While most hot chocolate drinks are filled with loads of sugar, this healthy hot chocolate recipe is dairy-free, lower in sugar, packs tremendous nutritional benefits and is equally as delicious as the original!

Let’s take a look at the superfoods included in this recipe:
root is a member of the cruciferous family (think broccoli), and is considered a superfood for its many health benefits. Maca is rich in vitamin B vitamins, C, E, and it provides calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca is an adaptogen and therefore has long been used to balance hormones in both men and women. It has positive effects on energy, endurance and mood.


cacaoCacao (pronounced ka-cow) is the raw, unprocessed form of chocolate. This superfood is very high in antioxidants, is a great source of B vitamins, and contains minerals such as magnesium, iron, chromium, among many others. Cacao also acts as a natural mood-booster by raising serotonin levels.


Healthy Hot Chocolate Recipe (with superfoods!)
Serves 2

2½ cups unsweetened almond, cashew or coconut milk (I like Silk cashew milk)
2 tablespoons cacao powder (feel free to use unsweetened cocoa powder if that’s what you have on hand)
1 tablespoon of maca powder
2 tablespoons of maple syrup, or to taste
Pinch of sea salt
Pinch of cinnamon (optional)

healthy hot chocolate 2

Whisk or blend all ingredients together until smooth.
Transfer ingredients to a small saucepan and slowly warm to desired temperature.

healthy hot chocolate


PS. Don’t forget that I am offering HALF OFF HEALTH COACHING this month! Click here for details!

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