Top 6 Foods To Fight Depression

Top 6 Foods To Fight Depression

by | Oct 15, 2020 | Koru Nutrition Blog

Juice Plus Gummies

Mental health challenges are linked to low diet quality. Research found people who ate more unhealthy food were more likely to report psychological distress compared with people that eat a healthier diet. More specifically, eating fried foods or foods contain too much sugar and processed grains is linked to depression. (Jim E. Banta, Ph.D., et. Al 2019)

A recent study posted to BMC Medicine demonstrated that even people with moderate to severe depression improved their mood and signs of depression by eating a more healthful diet. The study was the first to prove that diet alone could reduce depression symptoms. The dieters followed a specific program for 12 weeks that included one-on-one nutrition counselling. The treatment diet encouraged eating whole foods while discouraging things such as refined foods, sweets, and fried food. The results: Participants showed greatly reduced symptoms when compared to other groups. In addition, more than 32 percent of participants experienced remission, so were no longer considered depressed. Jacka, O’Neil et al 2017.

But what are the specific foods or nutrients we should be consuming to help support a healthy mood? Below are our top 6!

  1. Good fats fight depression

Research shows that people who consumed the most fish were less likely to experience symptoms of depression (the Journal of Epidemiology and Community Health). Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet. The best oily fish to consume to get your EPA and DHA includes salmon, sardines, mackerel, anchovies, herring, halibut, rainbow trout and tuna.

Check out our Smoked Salmon Avocado Toast for a 3-minute recipe to help you consume for healthy fats!

A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. However, the greatest improvements in depressive symptoms seemed to occur in people who were also taking antidepressants. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA (1). This might likely be due to its anti-inflammatory properties since inflammation can contribute to depressive symptoms.

The fish oil supplement that we recommend that has been formulated specifically for depression is NFH Trident SAP. Check it out in our online dispensary!

  1. Your morning cup of coffee “pick me up”

Although coffee has its positives and negatives there is no mistaking it is an integral part of  many people’s morning routine. But interesting enough, it might also be helping to beat off the blues.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (2). Since depression can often cause people to feel low motivation and fatigue this can help to give them that much needed boost.

Moreover, coffee increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (3). A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood. Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Although still, more research is needed (3).

#3. Eat your Dark Chocolate

Chocolate is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (4, 5).

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (6,7).

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate—which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food. We’ve also create this Chocolate Bark recipe, if you want to super-power your daily dose of chocolate.

#4 . Berries every day keep the blues away

Curiously, eating more fruits and vegetables is linked to lower rates of depression (8,9). Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders (10).

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (10). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (11).

A study recently concluded that blueberries, strawberries, blackberries, and raspberries may block the chemicals that cause depression and anxiety (12), while another recent study found that people who drank a glass of pomegranate juice (with no added sugar) each day for two weeks had measurably less depression and anxiety, as well as lower blood pressure (13). If you find it difficult to include enough fruits and veggies in your diet, check out this supplement option.

  1. Go Nuts for Cashews

Cashews are high in tryptophan, which, helps increase levels of that happiness-inducing neurotransmitter, serotonin.

Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein and important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

So, without tryptophan in our diets, we not only can’t produce serotonin as effectively, but our bodies also can’t use the amount of serotonin that we do have. A depletion of serotonin can make us feel anxious, stressed, and just downright sad.

Consuming just a small a handful of cashews can help boost your serotonin levels!

#6. Have a Go with Avocados

Avocado is a superfood when it comes to depression as it contains tryptophan, folate AND omega-3. Omega-3 is an essential fatty acid that helps combat inflammation in the brain and also helps regulate our brain’s neurotransmitters helping our brain to run smoothly.

Three-fourths of the calories in an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, many of the B vitamins (B9, B6, and B5), vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fibre, containing about 11 grams each.

The high levels of folate in avocados may help keep depression symptoms at bay. Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

 

In summary, you can help yourself beat the blues by reducing your intake of sugar, refined grains and fried foods and incorporating more berries, avocados, oily fish, raw cashews, dark chocolate, and a morning cup of coffee into your diet. Remember, it’s making small do-able simples changes into your diet on a daily basis that can take you a long way to a happier and healthier you!

 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872453/
  2. https://www.ncbi.nlm.nih.gov/books/NBK519049/
  3. https://pubmed.ncbi.nlm.nih.gov/30274327/
  4. https://pubmed.ncbi.nlm.nih.gov/24117885/
  5. https://pubmed.ncbi.nlm.nih.gov/29539647/
  6. https://pubmed.ncbi.nlm.nih.gov/24117885/
  7. https://pubmed.ncbi.nlm.nih.gov/16546266/
  8. https://pubmed.ncbi.nlm.nih.gov/30764679/
  9. https://pubmed.ncbi.nlm.nih.gov/26691768/
  10. https://pubmed.ncbi.nlm.nih.gov/29662448/
  11. https://pubmed.ncbi.nlm.nih.gov/29695122/
  12. Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica (Cairo). 2016;2016:3109254.  doi:10.1155/2016/3109254
  13. Al-Dujaili E, Smail N. Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocr Abstr. 2012;28:313.

Smoked Salmon and Avocado Toast

Smoked Salmon and Avocado Toast

by | Oct 9, 2020 | Recipes

Smoked Salmon Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood boosting foods.

Salmon and avocado both contain omega 3 which has anti-inflammatory and mood enhancing benefits.

Avocado also contains B vitamins which help us to make neurotransmitters that support a healthy mind and mood. The high levels of folate in avocados may help keep depression symptoms at bay. 

That is because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Plus, salmon also contains Vitamin D. Vitamin D has been shown to have benefits in supporting a healthy and happy mood, but getting enough vitamins D in your diet can be a struggle for a lot of people.

Canadian researchers from the Department of Psychiatry and Behavioral Neurosciences, St Joseph’s Hospital, Hamilton, reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression.

Although we do not know exactly how vitamin D can help with depression what we do know is that there are specific receptors in the brain for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression.

The problem is getting enough Vitamin D. 32% of Canadians are clinically deficient in vitamin D (40% in winter and 25% in summer), and approximately 60% of Canadians have sub-optimal levels of vitamin D.

This recipe contains 288IU of Vitamin D, 83 uq of folate and 19 grams of good fats.

Smoked Salmon and Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood-boosting benefits.
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients
  

  • 1/2 avocado
  • ½ tsp Fresh Dill optional
  • ¼ tsp Lemon Juice
  • 1 slice whole grain bread toasted
  • 1 1/2 oz smoked salmon cut into bite sized pieces
  • 1-2 Radishes thinly sliced
  • 1 tbsp Sprouts

Instructions
 

  • Mash the avocado and combine with the dill and lemon juice.
  • Spread avocado mixture onto your toast.
  • Top with the smoked salmon, radish and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 233
Carbs: 17g
Fibre: 7g
Sugar: 2g
Protein: 13g
Fat: 13g

Getting Your Kids To Eat Their Fruits and Vegetables

Getting Your Kids To Eat Their Fruits and Vegetables

by | Oct 2, 2020 | Koru Nutrition Blog

Juice Plus Gummies

Health Canada recommends that children 11 and under consume 5 servings of fruit and vegetables daily, children 12 to 13 years consume 6 servings of fruits and vegetables daily, and for teens 14+ that they consume 7-8 servings of fruits and vegetable a day. The scary thing is that fewer than 1 in 10 Canadian children are getting their recommended servings of fruits and vegetables; and even less are consuming enough variety of fruits and vegetables to get the full spectrum of vitamins, minerals, antioxidants and phytonutrients.

To give you an idea of the power of whole food, there are over 350 nutrients in just an apple alone! This is way more nutrients than you would ever find in a multivitamin… definitely food for thought!

So, what can we do to help get our child to eat their fruits and vegetables?

If your kids are picky, here are 6 great strategies to help you and your family get the required fruits and veggies into their diet:

  1. Help them to grow their own herbs, fruits and vegetables. It is amazing what kids will eat if they have grown it themselves!
  2. Get them involved in helping to do meal planning, creating the grocery list, and participating in grocery shopping. The more children are a part of the process, the more ownership they have of following through and eating the food or meal.
  3. Involve them in meal preparation. Whether they help with baking healthy muffins for school lunches, making a salad, or chopping vegetables being a part of making meals helps give them a sense of purpose with contributing to the family. Even if they don’t eat it in the beginning, it is a steppingstone in the right direction.
  4. Educate your kids about why they need to eat healthy foods and why they need to limit junk food. Understanding what affects food has on their body or mental state might really help with buy in. There are many short Youtube videos that you can watch as family and discuss. 
  5. Find their motivation hook! Whether they want to be faster or stronger in hockey, have better skin, or have more energy for running, or have better focus for school – find what will resonate with your individual child and motivate them to eat better.
  6. Read books such as Dr. Seuss’s Green Eggs and Ham to showcase that trying new foods that you don’t think you will like might actually be palatable and enjoyable!

For more info on why your child may be a picky eater, please check out our previous article.

If you are really challenged to get your child to eat the recommended amount of fruits and vegetables per day, or if you struggle with getting or providing enough variety, then we recommend supplementing with Juice Plus chewables!

Juice Plus chewables are whole food supplements containing 30 different fruits and vegetables in a chewable and delicious kid-friendly form.

Because Juice Plus chewables are made from whole foods, the body recognizes it and knows what to do with it. Unfortunately, many other supplements for children are loaded with artificial colourings, flavourings and even food dyes that have been banned in some European countries. So, it’s left to parents to be vigilant of what is in their children’s supplement products.

Koru Nutrition loves Juice Plus products because of their research! There are over 30 studies showing that the Juice Plus product can:

  • Reduce the severity of upper respiratory challenges
  • Increase the number and activity of immune cells circulating around the body
  • Increase antioxidant nutrients in the blood
  • Reduce DNA damage
  • Reduce inflammation
  • Improve skin health (circulation, density, thickness and hydration)
  • Reduced cholesterol and increase in lean body mass

BONUS:
A parent can purchase the Juice Plus capsules for themselves and receive the fruit and vegetable chewables for their child for free for up to 4 years*! That is a value of $2,400! Plus, the child gets to be a part of one of the largest children’s health study, the Family Health Study.

Since starting the Family Health Study, families have reported:

  • 60% of kids were missing fewer days of school
  • 56% of kids were taking fewer over the counter and/or prescription medications
  • 71% were drinking more water
  • 66% were visiting the doctor less
  • 71% were consuming less fast food and soft drinks
  • 61% were eating more fruits and vegetables

Koru Nutrition’s owner, Certified Nutritionist Kylie James, says: “My 4 year old loves his Juice Plus chewables and often tries to sneak more.” Her kids love making chocolate bark with the Juice Plus chewables. 

If Juice Plus sounds like a fit for your family, click here if you live in Canada. If you are in New Zealand, click here.

*Your child must be between the ages of 4 and 18 or a full-time undergraduate college student in a four-year degree

JuicePlus Chocolate Bark

JuicePlus Chocolate Bark

by | Oct 2, 2020 | Recipes

Coconut Chicken Curry with Zoodles

As you may know, at Koru Nutrition we love chocolate and love ways to incorporate healthy options into our diet. So, is there a better combination than a healthy chocolate recipe that includes 30 fruits and vegetables?!

The recipe below incorporates Juice Plus Chewables – a delicious kids’ chewable from juiced fruits and vegetables that kids love. Often they have no idea that they are consuming kale, spinach, tomatoes, carrots, pineapple, artichoke, cabbage, broccoli, beets, bilberries, and pomegranates – and that is just to name a few.

Research has shown that kids taking the Juice Plus chewables have fewer missed days of school, are taking fewer over the counter and/or prescription medications, are drinking more water, were visiting the doctor less, were consuming less fast food and soft drinks and were eating more fruits and vegetables.

The chocolate that we recommend is stevia sweetened dark chocolate chips. This helps us to enjoy that yummy chocolate taste without spiking blood sugars.

Plus, did you know that craving chocolate can be a sign of a magnesium deficiency? That is because chocolate contains magnesium along with other minerals and antioxidants.

Another great thing is you can store this chocolate bark in the freezer so it can last for several weeks.

So, what are you waiting for?

If you want your Juice Plus Chewables, click here to order.

    JuicePlus Chocolate Bark

    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 25 minutes
    Total Time 30 minutes
    Servings 12 pieces

    Ingredients
      

    • 2 cups Stevia Sweetened Chocolate Chips
    • 1 cup Juice Plus Gummies
    • ½ cup Raw Almonds can omit if taking to school
    • 2 tbsp Coconut Oil
    • 1 dash Himalayan Sea Salt

    Instructions
     

    • Place parchment paper down on a baking tray
    • Lay down almonds, any other nuts and seeds and Juice Plus chewables
    • Put chocolate chips in a stainless steel bowl and out over a pot of boiling water, stir frequently
    • Once melted add in coconut oil
    • Pour melted chocolate over nuts and gummies
    • Sprinkle shredded coconut or Himalayan sea salt on top
    • Place tray in Freezer
    • Once hardened break bark into small servings sizes

    Notes

    Nutritional information per serving:
    Calories – 210
    Carbs - 15g
    Fiber - 11g
    Sugars - 5.5
    Protein - 3g
    Fat - 14.5g

    Healthy Ingredient Swap-Outs

    Healthy Ingredient Swap-Outs

    by | Sep 24, 2020 | Koru Nutrition Blog

    White flour vs Whole grain flour

    It’s a really scary fact is that this is going to be the first generation where we will outlive our kids. Our Western dietary habits are setting our children up for childhood obesity, diabetes and a whole host of diseases and health condition in their future. Children have never been afflicted with more chronic illnesses and conditions than in present day.

    Many parents are unknowingly contributing to this trend . It is frightening to think that the food our children are eating are potentially laying the foundation for mental health problems, cancer, heart attacks, strokes… and the list goes on. 

    Unfortunately, there are a number of reasons for this…

    • Highly processed foods tend to be cheaper and more available and these processed foods are void or limited in nutrients but loaded with saturated fats, artificial preservatives, colorings and flavourings that are detrimental to our nervous systems, organs and brain function. 
    • Portion sizes have steadily increased over the years. Do you remember as a kid getting the small cookie and now you just need look at the size of the cookies that are available at Starbucks that little kids are being fed that well exceeds their daily quota of sugar.
    • Both parents are now working in most families, and kids have multiple programs and sports after school resulting in not having time to prepare meals and relying on grabbing some fast food on the road.
    • Normalizing of consuming processed foods as a standard and staple meal or food that our children should consume, as opposed to it being a treat or viewed as unhealthy.
    • Marketing of children’s food products confuse parents into thinking it is a healthy food option, when most packaged and prepared foods are not.
    • Lack of education, understanding and knowledge of how impactful the foods that our children consume are in relation to their behaviours, cognition, mental state, physical health and long-term wellness.

    It doesn’t have to be overwhelming to make simple changes to your child’s diet and you don’t have to do it all at once. Making small changes over time and making your children a part of the process are two great way to start building healthier family eating habits. You might be surprised of the snowball effect of good, clean, healthy eating with better moods, energy levels, less outbursts, better sleep, weight loss, skin conditions resolving and even better and healthier relationships with one another. 

    The number one goal to remember is to eat CLEAN!

    Here are some Clean Eating Principles to incorporate:

    1. Eat food that looks like it has been from its original state ie eating a strawberry as oppose to a strawberry roll up (which looks nothing like it’s original form)
    2. Eat 3 meals and 2 snacks a day
    3. Consume fruit and vegetables on a daily basis for fiber, complex carbohydrates and enzymes. Kids minimum requirement is 5 servings a day
    4. Consume whole grains instead of refined white grained products that are processed and chemically charged
    5. For dinner stick to half the plate being vegetables (salad, cooked vegetables, cut up raw vegetables) and ¼ protein (chicken, fish) and ¼ carbohydrates (pasta, rice, sweet potatoes)
    6. Consume healthy fats each day such as avocado’s, fish, nuts, seeds, and coconut oil
    7. Choose lean proteins such as poultry, fish, wild game, non-GMO soy, legumes or hormone free, grass fed beef.
    8. Stick to healthy portion sizes
    9. Drink lots of water ideally 2-3 liters a day and avoid pop, store bought juices, energy drinks and other processed sugar laden drinks
    10. Avoid sugar and artificial sweeteners, sweetened meals with stevia, swerve, xylitol, honey or with fruits such as apple sauce. 

    Don’t know where to start?

    Here are some healthy switch outs that you can make to your children’s lunches, whether they are craving salty chips or sugary cookies there are healthy alternatives to reduce their sugar-intake and calories and increase their vitamins, minerals, good fats and healthy proteins.

    Food Item

    Problem with this 

    Healthy Alternatives

    Health Benefits of this

    Packet of chips

    No nutritional value, high in sodium and calories, Acrylamide is a chemical in potato chips that forms when you cook potatoes at high temperatures and may increase the risk of cancer and nerve damage. 

    · Roasted chickpeas

    · Seaweed 

    · Kale chips

    · Trail mix of nuts (cashews, almond, walnuts, pecans) and/or seeds (pumpkin, chia, hemp, flax, sesame, sunflower)

    · Potato salad

    Higher in vitamins and minerals, good fats, fiber.

    Chocolate bar

    High in calories and sugar, no nutrient value 

    · Home-made chocolate bark (link to recipe)

    · Stevia sweetened chocolate chips

    · 70%+ dark chocolate

    High in minerals such as magnesium, low in sugar, good fats for brain health and energy, and can hep to satisfy sugar cravings.

    Cookies

    Loaded with excess sugar, refined carbohydrates (white flour) that will spike blood sugars, calories, trans fats (to preserve shelf life)

    · Healthy muffins

    · Home-made cookies sweetened with swerve or apple sauce

    · Raw energy balls/bars

    High in fiber, good fats, vitamins and minerals, help to feel satiated, reduce sugar cravings and binge eating .

    Processed meats (deli meats, salami, lunchables, luncheon meats, hot dogs)

    Contain nitrates that have a negative effect on the nervous system 

    · Boiled eggs

    · Leftover dinner

    · Roast chicken

    · Hormone free sausages

    · Chickpeas or black beans

    · Quinoa

    · Lentils

    Reduced saturated fats, no nitrates and other chemical based preservatives, high in vitamins and minerals, (legumes and lentils also high in fiber)

    Ketchup

    Loaded with hidden sugar

    · Salsa

    No sugar, helps increase metabolism 

    Packaged and flavoured popcorn

    Can contain preservatives, sugars, artificial flavourings 

    · Plain, home-made cooked popcorn that you make in a pot or air popper

    Free from artificial flavourings and colorings, can add healthy fat like coconut oil

    Fruit loops, Frosted flakes and other sugary based cereals

    Loaded with sugars that will offset blood sugars affecting mood, energy levels, focus, and cause weight gain

    · Plain oatmeal with applesauce, or sliced banana, apples and cinnamon instead of sugar 

    · Kashi cereals

    · Shredded wheat

    · Ezekiel cereals

    · Ancient grains

    High in fiber, complex carbohydrates, balance blood sugar levels to help with sustained energy and mood. Nutrient dense and high in B vitamins for energy and brain function.

    Commercial sugary peanut butters (like Kraft)

    Contains sugars and hydrogenated oils

    · Unprocessed natural nut or seed butters

    · Hummus

    · Coconut oil

    These spreads contain good fats, and complex carbohydrates, and no sugar or hydrogenated oils

    Processed and sugar loaded yoghurts and yoghurt  drinks 

    Contain sugars, artificial colorings, flavourings and preservatives

    · Unsweetened apple sauce

    · Plain Greek yoghurt with raw nuts, seeds and/or fresh fruit added

    · Home-made smoothies

    · Chia pudding

    Nutrient dense with a combination of complex carbs, proteins and fats, can hide vegetable and fruits in smoothies that may not otherwise be consumed

    White bread, bagels and crackers

    Raises blood sugars, limited fiber, excess calories, nutrients depleted, do not feel satiated.

    · Whole grain or brown rice breads, wraps and pitas

    · Whole grain or brown rice crackers

    Increased fiber and B vitamins, balances blood sugars for more sustained energy and mood throughout the day

    Pop (regular or diet)

    Both sugar and artificial sweeteners such as aspartame have been shown to increase insulin resistance, weight gain and increase appetite. These drinks provide no nutritional value, Phosphorus in pop can be detrimental to bone health and teeth. Contains caffeine that may cause hyperactivity in kids.

    · Zevia drinks (stevia sweetened pop) or sparkling water

    · Plain water with cut up fruit and herbs for flavour

    Don’t spike blood sugars or contribute to weight gain, help to increase hydration needed for better focus memory and energy

     

     

    We hope that by sharing these easy ingredient swap-outs, it makes choosing healthier choices for your child’s lunch a little bit simpler! Which swap are you going to try first?