Today’s post continues on the ever-relevant topic of stress and how to overcome it.

But this time, we’re focusing on foods that help you control your stress and anxiety, so I’m thrilled to share three recipes for delicious smoothies that lift your mood and build your bones.

Each recipe has one ingredient in common. It’s a Foundation Food that contains mood-lifting Omega-3 fatty acids and is rich in important bone-building minerals.

Believe it or not, this remarkable food is a common nut!

Walnuts, The Stress-Busting Foundation Food

The key to walnuts’ bone-healthy, mood-lifting attributes is the Omega-3 fatty acids they contain. They are also a rich source of boron and copper, both Foundation Supplements that are crucial for building strong, healthy bones.

Research has found that Omega-3s raise levels of the master antioxidant, glutathione, making them an important component in staving off free radical damage. They also sustain the immune system, increase calcium absorption, and maintain bone mineral density. Plus Omega-3s are a powerful anti-inflammatory.

Omega-3s Ward Off The Flu

It’s the middle of winter in the Northern Hemisphere, and cold and flu season is still with us. A strong immune system is your first line of defense against flu (and any other illness for that matter). A 2012 study revealed something fascinating about Omega-3 fatty acids: they enhance the immune response, especially after exercising.1

Omega-3s And Depression

The link between Omega-3s and elevated mood is well-established. But just how they do this has been somewhat unclear until recently. Research has shown a connection between levels of essential fatty acids in the body and certain neuroactive chemicals that are associated with depression. Scientists found that lower Omega-3 levels were associated with an increased presence of these brain chemicals, meaning that higher Omega-3 levels would decrease these brain chemicals, relieving depression and elevating mood.2

You’ll find more details about Omega-3 fatty acids and why they are so important to bone rejuvenation in Chapter 12 of the Osteoporosis Reversal Program.

But Wait – Aren’t Walnuts Acidifying?

It may seem strange to include an acidifying food among the Foundation Foods in the Osteoporosis Reversal Program`, and to add it to specific recipes for building bone. But remember, if you’re on the Program, 20% of your diet is acidifying foods; filling that 20% with the most nutritious foods possible makes sense.

And remember, just because a food is acidifying does not mean it is “bad” and should be shunned. It just puts that food into proper perspective with regards to its consumption. Many acidifying foods are full of bone-healthy nutrients, and are therefore included among the Foundation Foods.

So as you read these recipes, don’t be concerned about adding walnuts to these smoothies! They are a nutritional boost and are balanced by the other alkalizing ingredients.

Three Bone-Rejuvenating Smoothie Recipes

I love the way smoothies are so quick, delicious, and easy to prepare. Each of these recipes makes about two generous servings, and can be stored in the refrigerator up to 24 hours. Try to use organic ingredients.

For each recipe, the directions are the same: blend all ingredients in a blender until smooth.

1. Peaches’n Yogurt

  • 2 cups fresh peaches* (chopped and unpeeled)
  • 1 cup raspberries*
  • 2 tablespoons chopped walnuts*
  • 1 cup plain yogurt*

2. Purple Power

  • banana* (ripe)
  • carrot* (peeled)
  • beet* (small peeled)
  • kale* (big handful), or spinach* (about 1 loose cup)
  • 2 pitted dates*
  • 1 cup almond milk, unsweetened
  • 1/4 cup walnuts* 
  • 1 tsp ground flaxseed*

3. Apple Pie Delight

  • apple* (chopped, any kind, preferably organic)
  • 1/2 banana*
  • 1/2 cup almond milk, unsweetened
  • 3/4 cup plain yogurt*
  • 1 tablespoon walnuts*
  • 1/4 tsp cinnamon
  • 1 pinch nutmeg
  • 1 tsp ginger (fresh grated, or a generous pinch of ground, dried ginger)

*Foundation Food

Smoothies Are An Easy Way To Get Lots Of Foundation Foods

As you can see in the above recipes, it’s really easy to incorporate Foundation Foods in your diet when you use them in smoothies. For this reason, you’ll find many smoothie recipes in the Recipe Sampler, a free bonus that comes with the Osteoporosis Reversal Program.

But Savers have been asking for a recipe book based on bone-rejuvenating Foundation Foods that include a variety of flavorful, easy-to-prepare dishes from snacks to entrées. I listened, and that’s why I created Bone Appétit, the perfect companion to the Program.

In addition to scrumptious, bone-building recipes for breakfast, lunch, dinner and snacks, Bone Appétit includes an entire recipe collection dedicated to smoothies. It’s called Blender Magic, and it’s a free bonus with your order of Bone Appétit.

Blender Magic opens up new possibilities in the world of smoothies, from spicy South Of The Border to creamy, green Avocado Glace, just to name a few.

If you liked the recipes above, you’ll love Bone Appétit! And don’t forget the three bonuses – Blender Magic, Calcilicious (a calcium-rich recipe collection when you need an extra boost of this vital mineral), and the 30 Day Meal Planner that shows you step by step how to plan a month’s worth of bone-healthy meals and snacks.

With Bone Appétit by your side, eating your way to stronger bones has never been easier and more delicious!

Till next time,

References

1 Gray, P., et al. “Fish oil supplementation augments post-exercise immune function in young males.” Brain, Behavior, Immunity. November 2012. 26(8): 265-72. Web. http://www.ncbi.nlm.nih.gov/pubmed/22902522

2 Nieminen LR, Makino KK, Mehta N, et al. Relationship between omega-3 fatty acids and plasma neuroactive steroids in alcoholism, depression and controls. Prostaglandins Leukot Essent Fatty Acids. 2006 Oct;75(4-5):309-14.

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.
Get It Free Now
15 comments. Leave Yours Now →
  1. bea mowry March 23, 2015, 3:03 pm

    can anyone tell me how i can get hold of vivian i need to ask a question very badly thank you

  2. Trude March 1, 2015, 12:20 pm

    Do you use medjool dates or regular dates?
    Also should they be organic, and should the walnuts be organic?
    Thank you

    • Vivian Goldschmidt, MA March 2, 2015, 10:48 am

      Hi Trude,
      I recommend organic foods whenever possible. Medjool dates will work fine, but any date will do. 🙂

  3. Edna February 25, 2015, 10:03 am

    What do you recommend if someone can’t find almond milk or coconut milk? Can you share with us your recipe to make almond milk at home.
    Thank’s for sharing these smoothies,

    Edna

  4. sharon February 23, 2015, 11:12 am

    Love the recipe variety
    Are the smoothies above 1 serving? seems like a day’s allotment of fruit

  5. Joyce February 23, 2015, 10:42 am

    Since I do not tolerate dairy what could I substitute for yogurt?
    Also are not carrots and beets high in sugar in the one shake you recommend?
    By the way I love the soups you posted for us and the quinoa kale patties, one of my favorites. Thanks for all.

  6. billi February 23, 2015, 10:21 am

    Dear Vivian! I was going to order you’re recipe bk. why is it so expensive? Not all seniors can afford that much, do you have a smaller one for less money? Thank you, Billi

  7. Diane February 23, 2015, 10:13 am

    Do you peel the apple in the Apple Pie Delight?

    • Vivian Goldschmidt, MA February 23, 2015, 10:22 am

      I usually leave the peeling on because it contains so many nutrients.

  8. Mary Anne February 23, 2015, 9:30 am

    I’m getting really tired of all the smoothie recipes that include bananas. I am so allergic to them and I can’t be in the same room with someone eating one(doctor says to get to the hospital immediately if I ingest them unknowingly as I could die) and wonder what could be used in place of them. I know avocado adds smoothness but is there anything else you could suggest?

    • Vivian Goldschmidt, MA February 23, 2015, 9:55 am

      Hi Mary Anne,

      You could simply leave the bananas out, or replace them with a fruit of your choice. Fruits like mangoes and melons have a smooth texture.

  9. Virginia Beddard February 23, 2015, 9:28 am

    Vivian –
    Can coconut milk be substituted for the almond milk in the smoothies?

    • Vivian Goldschmidt, MA February 23, 2015, 9:52 am

      Absolutely!

  10. Shams February 23, 2015, 8:45 am

    I would like to find out what if I am bring charged for opening all your emails And getting info from your emails . Because there is a lot of Scams going out there and I DONOT like to be scammed in this
    Thank you for shareing your knowledge and making this earth a healthier place for us all to live
    God Bless you’ll
    Shams

    • Vivian Goldschmidt, MA February 23, 2015, 9:51 am

      No worries, Sham – all the e-mail updates and newsletters are free. 🙂

Leave a Comment

The purpose of this comment section is to encourage you to interact with the other Savers. Thank you so much for joining the conversation!

Get Started With Your FREE
Natural Bone Building Kit.

Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates.

Get It Free