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. Purple Power
3. Apple Pie Delight
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,
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.