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LIVING WITH IVEY
LIVING WITH IVEY All About Adaptogens
What are they and do they live up to THE HYPE?
By Ivey Leidy Photography by Jerry Rabinowitz
»THE MAIN ADAPTOGENS
You’ve seen them on smoothie and coffee menus, as an ingredient in snack bars and gummies, and even in specialty cocktails promising to reduce stress and anxiety, boost immunity and energy, fight inflammation, and improve sleep. While they may seem like yet another wellness trend, adaptogens have actually been used for centuries in Chinese and Ayurvedic medicine.
Coined by Dr. Nikolai V. Lazarev, the term “adaptogen” refers to “a substance that increases nonspecific resistance against multiple stressors.” This powerful group (primarily plants, herbs, and mushrooms) interacts with your brain and nervous system to regulate physiological responses to stress, ensuring your body functions as it should. Adaptogens do for your adrenal glands what exercise does for muscles and bones, strengthening them to protect and defend. As a result, cortisol levels decrease, serotonin (the happy hormone) and melatonin (the sleep hormone) increase, and everything else falls into place: pain relief, improved digestion, cognitive function, and increased immunity. Weeding through the noise and making sure you’re getting real adaptogenic herbs is the main hurdle. Because the FDA classifies these products as dietary supplements, manufacturers may exaggerate how well they work. Avoid packaged snacks and look for the whole form, powder, or liquid versions of the adaptogen itself.
Adaptogens are not something you can sprinkle on your coffee every so often and expect results; they need to be a part of your daily routine to really reap the benefits. There are many ways to accomplish this and numerous adaptogens to choose from. Incorporate them into your teas, coffees, or smoothies, or cook adaptogenic mushrooms as a hearty side or entrée. Consume stimulating adaptogens, like maca and ginseng, earlier in the day, before 2 p.m. Calming adaptogens, including holy basil and ashwagandha, are great for the late afternoon or evening.
Read on to discover more adaptogens and how to add them to your diet.
PROPS AND DISHWARE COURTESY OF HIVE HOME, GIFT & GARDEN. FARM RIO DRESS COURTESY OF HIVE FOR HER.
Holy Basil: By reducing cortisol production, this plant can alleviate stress and anxiety. It can also balance blood sugar and hormones and promote fertility.
Ginseng:
This root boosts energy and cognitive function. Ashwagandha: Also known as Indian ginseng, this herb can purportedly reduce stress and anxiety.
Cordyceps:
These mushrooms boost stamina, increase exercise performance, and reduce inflammation. Maca: A Peruvian root used by ancient warriors to boost stamina and energy, maca has been found to increase libido, balance hormones, and benefit immunity.
Maitake: These mushrooms support healthy blood sugar levels and regulate insulin. Goji Berries: These berries can boost energy and physical performance and improve sleep.
Matcha: This popular plant/tea supports a healthy glucose response, balances hormones, and reduces inflammation. Turmeric: This root decreases inflammation and regulates glucose and cholesterol.
Reishi: In addition to supporting immunity, reishi mushrooms can lower blood pressure and improve sleep.
Rhodiola Rosea:
Incorporate this plant to reduce physical and mental fatigue. Astragalus also targets fatigue.
Lion’s Mane: Consume these mushrooms to reduce anxiety and depression and boost brain health.
SAUTÉED Maitake and Lion’s Mane Mushrooms
INGREDIENTS
1 lb. lion’s mane mushrooms 1 lb. maitake mushrooms 3 tbsp. olive oil, divided 2 cloves of garlic, minced 2 tbsp. white wine vinegar 2 tbsp. chopped parsley 2 tbsp. lemon juice (half a lemon) Flaked sea salt 1 1/2 frozen bananas 1/2 cup kale 1 tbsp. chia seeds 1 tbsp. hemp seeds 1 pitted date 1 tsp. matcha powder 1/2 tsp. ground cinnamon 1 cup unsweetened almond milk
1 cup almond milk 1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
1/8 tsp. ground ginger 1/2 tsp. raw honey
»MATCHA SMOOTHIE
INGREDIENTS
»Blend all ingredients in a high-speed blender until thick and creamy.
»Cut mushrooms lengthwise into 1/2-inch-thick “steaks.” Add 2 tbsp. of olive oil to a cast-iron pan and coat the pan using a paper towel. » Over medium heat, cook mushroom steaks for 4 minutes on each side, pressing down with a metal spatula every few minutes to release moisture. » Bring heat to low and add the remaining 1 tbsp. of olive oil as well as the minced garlic in the center of the pan. Cook until garlic is fragrant and lightly browned and all mushrooms are golden brown (approximately 1 minute). Finish with white wine vinegar and toss to combine. » Remove from heat and garnish with chopped parsley, squeezed lemon, and flaked sea salt. » In a bowl, whisk together all ingredients. Transfer to a small pot on the stove and simmer for 15 minutes. Remove from stove, transfer to a mug, and whisk or froth contents. Garnish with a sprinkle of cinnamon.
