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Quick Chicken and Sweet Corn Soup

The beginning of September is being quiet stressful for me. I have had sleepless nights. Endless of negative talk to myself and moody. A new school year can be stressful for many but I have my own college starting in a few days and I have no idea how I will get by another year studying.

Somehow I know I will though. One thing I know if I don’t change gear right now, it will affect my sleep more and then my overall health, concentration and mood. Follow me on Insta @everydaycookingwithmira to see the little changes I am making to stay on top of my busy schedule.

The Stress Mess: How It Messes With Your Health

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.


Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.


Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?


Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Mess #3 – “Leaky Gut.”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right through.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren’t doing you any favours.

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

  • Put less pressure on yourself?
  • Ask for help?
  • Say “no”?
  • Delegate to someone else?
  • Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

  • Deep breathing
  • Meditation
  • Walk in nature
  • Unplug (read a book, take a bath)
  • Exercise (yoga, tai chi, etc.)
  • Connect with loved ones


Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!


  • 1 can of sweet corn
  • 1 cup of diced roasted chicken breast
  • 1 onion chopped
  • 1/2 tablespoon of coconut oil
  • 3 cloves of garlic
  • about 2 inches of ginger
  • 2 spring onion chopped
  • Salt and black pepper to taste
  • 1 egg (optional)
  • 1 tablespoon of cornflour (optional)


Fry the chopped onion in some coconut oil.

Add the chicken, sweetcorn, ginger and garlic with enough water into a food processor. Pulse into a rough mixture. Add the blend into the fried onion and add water to loosen it. Season with salt and simmer till it comes to a boiling point.

Add one egg and stir and or add about one tablespoon of cornflour to thicken the soup. I honestly don’t like cornflour to I always make it without the cornflour. If you are using flour then you need to keep stirring and simmer for another few minutes.

Important: Before serving, season generously with freshly ground black pepper and chopped spring onions.


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