Tips for Adaptation
Following are a few of the cortisol-taming nutrients discussed in the book.
Flaxseed powder (not oil) contains plant lignans and essential fatty acids that reduce the level of cortisol produced in a stressful situation as well as reducing overall inflammation. Two tablespoons a day of ground (best in coffee grinder), organic flaxseeds on salads, cereals or smoothies is an effective dose.
Another major nutrient that affects the feedback in the brain to cortisol levels, therefore normalizing them, is cold-water fish oil, or EPA-DHA. Researchers have found that between 2 and 4 grams of high quality pure EPA-DHA is needed to reduce excess cortisol production. Make sure the oil is free from contaminants such as PCB’s that essentially undo any good the EPA-DHA might do.
There are many other cortisol regulating nutrients discussed in The Adaptation Diet including phoshaptidyl serine, pantothenic acid, ashwaganda, eleutherococcus (Siberian ginseng), curcumin, rhodiola rosea, cordyceps sinensis, holy basil, ginger and others.
To make these critical botanicals and nutrients easily available I have combined the most important of them in a four-pill pack, the Cortisol Control Formula, which is available through www.MossCenterforIntegrativeMedicine.com. (See section on Dr. Moss’ Cortisol Control Formula for details about all the ingredients in this groundbreaking formula for cortisol regulation, weight management and improved energy.)
How do you know if you will benefit from doing a detoxification program? Following are common symptoms of inadequate detoxification. If you have more than 2 of these consider the detoxification program (Phase One of the diet) described in the The Adaptation Diet.
- Fatigue and malaise
- Cognitive problems such as poor concentration and memory loss
- Depression and anxiety
- Musculoskeletal symptoms such as fibromyalgia, muscle aches, arthritis
- Sensitivity to odors and medications
- Paresthesias or tingling and nerve problems in the extremities
- Edema and fluid retention
- Worsening symptoms after anesthesia or pregnancy
- Multiple allergies to foods, molds, pollens
Increasing soluble fiber has many benefits including better transit time in the gut and release of more toxins. However, the two most important benefits of soluble fiber might be improved gut bacterial balance and higher levels of the fatty acid butyrate. (This is discussed in detail in Chapter 9.)
Following is a list of foods that are rich in soluble fiber:
- legumes including beans, split peas and lentils
- oats, rye, barley, chia seeds
- prunes, plums, berries, apples
- broccoli, carrots, artichokes
- root vegetables like sweet potatoes, yams, rutabaga
- psyllium seed husks and flaxseeds
- almonds, walnuts and other nuts
Following is a sample menu that puts into practice the key points of The Adaptation Diet to optimize weight and improve adaptation.
2 organic poached eggs or 1 cup organic low-fat yogurt
1 cup quinoa with 2 tablespoons ground ﬂaxseed powder
1 cup blueberries
1 cup green tea
1 tablespoon almond butter with celery sticks
Salmon salad with romaine or kale with jicama and pecans
1 cup steamed broccoli ﬂorets
1 cup green tea
Black lentils, brown rice, and salsa mixed together and
served in a lettuce wrap
Black Bean Soup
Roasted cauliﬂower with red pepper ﬂakes
Green salad (spinach, kale, chard, arugula, or other dark greens)
Here are 3 of the more than 100 delicious and cortisol balancing recipes from The Adaptation Diet
1 tablespoon olive oil
1 onion, chopped
½ cup thin-sliced celery
¼ cup green bell pepper, chopped
1 garlic clove, minced
2 tablespoons fresh parsley or 2 teaspoons dried parsley
1 bay leaf
¼ teaspoon rosemary, chopped
1 28-ounce can tomatoes with liquid
1 pound ﬁsh ﬁllets
2 cups cooked brown rice
Heat oil in a large saucepan and lightly sauté the onion, celery, pepper, and garlic until soft. Add parsley, bay leaf, rosemary, and tomatoes. Simmer, uncovered, about 20 minutes. Add ﬁsh ﬁllets in small pieces and simmer until cooked through, about 5–10 minutes more. Remove bay leaf. Serve over brown rice.
Ratatouille à la Casablancaise (serves 8)
1 large eggplant (1¼–1½ pounds), peeled and cut into ¼-inch cubes
1½ teaspoons salt, divided
3 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 medium yellow summer squash, peeled and cut into ¼-inch cubes
1 red bell pepper, diced
3 medium tomatoes, peeled, seeded, and diced, or 1 cup drained canned diced tomatoes
2 cloves garlic, minced
1¼ teaspoons ground cinnamon
1 teaspoon sugar
¼ teaspoon freshly ground pepper
Place eggplant on a baking sheet and sprinkle with 1 teaspoon salt; let stand for 30 minutes. Rinse and pat dry.
Heat 3 tablespoons oil in a nonstick skillet over medium-high heat. Add the eggplant, squash, and bell pepper. Cook, stirring, until the vegetables are soft, 8–10 minutes. Transfer to a large bowl.
Add the remaining 1 teaspoon oil to the pan. Add tomatoes, garlic, cinnamon, sugar, the remaining ½ teaspoon salt, and pepper. Cook, stirring, until the tomatoes begin to break down, 3–5 minutes. Add to the bowl with the eggplant mixture, and stir to combine. Cool to room temperature before serving for the best flavor.
Roasted Root Vegetables with Chermoula (serves 6)
¼ cup extra-virgin olive oil
3 cloves garlic, minced
2 teaspoons paprika, preferably sweet Hungarian
2 teaspoons ground cumin
1 teaspoon salt
1 medium baking potato, peeled and cut into 1-inch chunks
1 medium sweet potato, peeled and cut into 1-inch chunks
1 medium turnip, peeled and cut into 1-inch chunks
1 medium rutabaga, peeled and cut into 1-inch chunks
2 medium carrots, cut into ½-inch slices
8 ounces butternut squash, peeled, seeded, and cut into 1-inch chunks
Preheat oven to 425°. Place oil, garlic, paprika, cumin, and salt in a food processor or blender and pulse or blend until smooth.
Place potato, sweet potato, turnip, rutabaga, carrots, and squash in a roasting pan large enough to accommodate the pieces in a single layer. Toss with the spiced oil mixture until well combined.
Roast the vegetables, stirring once or twice, until tender, 45–50 minutes.