This smoothie is one of my favourites and is one of the many amazing recipes in our online nutrition and depression program to help support a healthier and happier mood.

Coffee has many health benefits. We all know that coffee helps to boost mental alertness and focus, and it does this by preventing adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (1). Since depression can often cause people to feel low motivation and fatigue this can help to give them that much needed boost.

 

Coffee also increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (2). Dopamine is our “motivation” neurotransmitter to help get us up and going. So, it is no wonder coffee is often the go to beverage in the morning.

Interestingly enough research has found that both caffeinated and decaffeinated coffee can significantly improve mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood (2).

Studies show that coffee is one of the largest sources of antioxidants in the human diet!! Antioxidants are crucial to support healthy brain function and managing inflammation which help to better support mood! The polyphenols in coffee may prevent a number of conditions, such as heart disease, liver disease, Parkinson’s disease, cancer, and type 2 diabetes. In fact coffee drinkers have a 23–50% lower risk of type 2 diabetes and each daily cup is linked to a 7% reduced risk (3). Regularly drinking coffee may also reduce your risk of Alzheimer’s and Parkinson’s disease by 32–65% (4,5). So adding a shot of espresso or a teaspoon of instant coffee to your shake might be just want you need.

Avocado and milled flax seeds both contain good omega 3 fats and fiber which helps support blood sugar balance, reduce inflammation, boost energy and support neurotransmitters that can helps us feel happy. One study of 55 participants showed that the volume of gray matter in the human brain, particularly the parts associated with mood, was proportional to the consumption of omega-3 fatty acids. (6)

Who doesn’t love chocolate!! Chocolate has mood boosting benefits, is high in antioxidants and is loaded with magnesium which is important to helps us feels relaxed and calm. Did you know if you tend to crave chocolate it could indicate that you may have a magnesium deficiency. Grate dark chocolate in or over your shake for some added mood boosting benefits!

1. https://www.ncbi.nlm.nih.gov/books/NBK519049/
2. https://pubmed.ncbi.nlm.nih.gov/30274327/
3. https://pubmed.ncbi.nlm.nih.gov/19727658/
4. https://pubmed.ncbi.nlm.nih.gov/20182054/
5. https://pubmed.ncbi.nlm.nih.gov/11456310/
6. http://www.greatplainsflax.com/health-benefits/omega-3-and-depression.php#:~:text=Recent%20scientific%20findings%20suggests%20that%20flax%20seeds%20may,to%20some%20of%20its%20other%20documented%20health%20benefits.

 

It is important to get whole grain into your diet. They can help off set many hormones related to diabetes. These are great to batch cook and then pop them in the fridge or freezer and reheat in the toaster for a quick grab and go breakfast.

The two top ingredients is buckwheat and oats. Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may include improved blood sugar control.

 

 

Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels.

Some of the soluble carbs in buckwheat, such as fagopyritol and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan. Oats are also a good source of high quality protein, with a good balance of essential amino acids.

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

• Half a cup (40.5 grams) of dry oats contains:
• Manganese: 63.91% of the daily value (DV)
• Phosphorus: 13.3% of the DV
• Magnesium: 13.3% of the DV
• Copper: 17.6% of the DV
• Iron: 9.4% of the DV
• Zinc: 13.4% of the DV
• Folate: 3.24% of the DV
• Vitamin B1 (thiamin): 15.5% of the DV
• Vitamin B5 (pantothenic acid): 9.07% of the DV
• smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate (widen) blood vessels, which may lead to better blood flow.

To make it fun for kids use a cookie cutter to make fun shapes. Just spray the interior of the cookie cutter with cooking spray to keep the batter from sticking and then pour the batter into the cookie cutter. Make sure you use metal and not plastic cookie cutters.

These tasty treats are great for people that are looking for a fun gluten free, low sugar, low carb treat.

In fact, this makes a great keto friendly dessert for anyone following that diet. It makes 16 bars with 4 grams of protein, 20.5 grams of fat, 4 grams of carbs and 2 grams of fiber.

This treat will not spike blood sugars and will support better balance of mood and energy throughout the day.

 

With the coconut sprinkles it can be a great birthday party or kids treat too. The sugar used in this recipe can be monk fruit, erithytol or swerve which have 0 calories and does not spike blood sugars. You can freeze or refrigerate them so can be a quick grab and go when that sugar craving comes on.