Eat to Beat Anxiety

The connection between diet and mood is more than just food for thought. “A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health,” according to Felice Jacka, and she should know. She’s the president of the International Society for Nutritional Psychiatry Research. “A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.” As someone who suffers from both, I’m acutely aware of the difference in how I feel when choosing healthier whole foods, but what exactly is it that causes this shift? It’s tough to pick apart such a tangled ball of yarn, where so many elements are inextricably tangled together. When it comes to anxiety though, I’ve seen amazing and rapid improvement by focusing on a few select superfoods to keep all-out panic at bay.

Almonds are often praised for their high levels of healthy fats, touted for heart health. Moreover, these nutty superfoods bring iron and zinc to the table in ample measures, both of which are key nutrients for balancing one’s mood and overall energy level.

Hemp seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety. Naturally, it stands to reason that CBD oils derived from hemp has the very same nutritional properties, along with chemicals called cannabinoids that bind to specialized receptors in the brain. These affect everything from appetite and pain perception to mood and memory.

Chocolate, dark and intense, without added sweetener or milks, is more than just a feel-good flavor. Yes, it does help boost moods based on great taste alone, but it also has been shown to reduce cortisol, which is a stress hormone that can wreak havoc if left unchecked. Additionally, the flavonoids in the cocoa are protective for all the cells in your body. These antioxidants have shown promising results in lowering blood pressure, boosting the blood flow to the brain and heart, which all adds up to less anxiety. Just be careful not to overdo it, since the natural caffeine compounds could add up and have quite the opposite effect.

Maca root is bit less common, but particularly potent. Adaptogens are all the rage these days, promising protective properties against stressors of all kinds, whether physical, chemical or biological. Maca in particular is a remarkably concentrated source of phytonutrients such as magnesium and iron, which are both critical for controlling anxiety.

Whole grains, packed with satisfying, satiating fiber, are the complex carbohydrates that help maintain a steady energy boost. If you’re hungry, you’re less rational, less patient, and quicker to irritation. Oats especially are said to help increase the production of serotonin, most famously known for addressing symptoms of depression.

Coconut, and all the individual ingredients it creates, from coconut milk, oil, flour, and butter, are made up of medium-chain triglycerides (MCTs) which are smaller fat molecules that are easily broken down and used as a backup source of energy. The brain is made of approximately 60% fat, so it needs these essential fatty acids to function properly. The brain can’t store energy and can continue to function properly for a very short amount of time without it. You need to consistently feed your brain these good fats to keep it happy and healthy.

Taken individually, these separate ingredients can do a world of good, but when they join forces in a fully balanced diet, they make the most impact. Beyond the powerful nutritional punch you get from the array of vitamins and minerals you get from so many unique sources, they happen to add up to a really delicious combination, too. Joining all of these anti-anxiety superfoods in sweet blended harmony, the resulting creamy shake will blow any powdered meal replacement out of the water. Malt shoppes only wish they had the true earthy goodness that maca brings to the table, playing off the subtle woodsy notes of true cocoa. Thick and rich with whole oats and fresh coconut, rather than sugary scoops of ice cream, you can drink it down to power up, rather than crash out from a sugar coma later.

There are no overnight cures, no quick fixes for holistic lifestyle changes, which can also be said of many medications, too. You really are what you eat, though; eat well to feel well!

Continue reading “Eat to Beat Anxiety”

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Happier Holidays – A Latte CBD Joy

Dashing through the snow,
In a 200 horsepower hybrid fuel vehicle,
Over the hills we go,
Screaming all the way.
Oh Ho, No!

Wait, that’s not how the song goes? Then why is my head throbbing with Christmas carols and an endless to-do list of shopping, cooking, cleaning, and decorating to accomplish before the holidays hit? Pressure is mounting to make this short window of time as magical as a fairy tale, which inevitably turns it into quite the opposite experience. I know I’m not alone here based on the crazed, deranged looks staring back at me during many errand runs. Plans for a low-key celebration can quickly snowball out of control into a grand fete and before you know it, a dizzying array of demands await. Coordinating parties and managing difficult house guests, leave little space for anything but dread.

Let’s all take a moment to breathe, shall we? Peace and harmony aren’t just platitudes to espouse on seasonal greeting cards, and they certainly won’t manifest in such a state of extreme anxiety. While you can’t wrap it up with a shiny bow or have it shipped straight to your door in two days or less, taking care of your emotional well-being is really the greatest gift you can give this season. It may not seem like the most effective approach would start with a shot of espresso, but when you add a dose of CBD into the brew, the restorative results are unmistakable.

CBD oil has made a world of difference for me personally, especially at times of utmost stress. Extracted from the leaves, stem, and flowers of the hemp plant, it has no psychoactive properties, is legal in all 50 states, and readily found online. Consistently relieving anxiety, depression, inflammation, and nausea in early studies, it’s not just a Christmas miracle, but an everyday life preserver. Getting a therapeutic dose is easier than ever now, since you can find it bundled up in supplements, edibles, topical creams, and CBD vape oil, beyond just a straight tincture. That said, plain, unflavored oil is the most versatile for incorporating into recipes if pills simply don’t hold any appeal.

When it comes to culinary applications, a good rule of thumb is to substitute 3/4 to 1 teaspoon CBD oil for every serving of whatever oil is called for. That means if you were making a vinaigrette that yields four servings, remove 3 – 4 teaspoons of olive oil and replace it with CBD infusion. Take into consideration the strength of the oil when calibrating your formula as well, since quality can vary wildly between brands. In recipes meant for one, it’s much simpler; just give yourself one dose, as in the case for this balancing, calming, and simultaneously invigorating peppermint mocha latte.

Velvety frothed dairy-free milk meets the bracing bitterness of bold espresso, all tempered by a subtle undertone of chocolate indulgence. A light touch of peppermint evokes nostalgic memories of candy canes pulled off tinsel-topped presents, cool and refreshing, soothing and sweet. This unbeatable flavor sensation would be every bit as delicious without the added medicinal benefits, but not quite as effective for balancing out unreasonable mood instability.

It’s not hard to make the holidays a bit more merry and a little less scary.

Yield: 1 Serving

CBD Peppermint Mocha Latte

CBD Peppermint Mocha Latte
Velvety frothed dairy-free milk meets the bracing bitterness of bold espresso, all tempered by a subtle undertone of chocolate indulgence. A light touch of peppermint evokes nostalgic memories of candy canes pulled off tinsel-topped presents, cool and refreshing, soothing and sweet. This unbeatable flavor sensation would be every bit as delicious without the added medicinal benefits, but not quite as effective for balancing out unreasonable mood instability.
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 Cup Unsweetened Non-Dairy Milk*
  • 1 Shot (1.5 Ounces) Hot Espresso or 3 Tablespoons Strong Brewed Coffee
  • 2 Tablespoons Vegan Chocolate Syrup
  • 1/4 Teaspoon Peppermint Extract
  • 1 Dropper-Full CBD Oil
  • Cocoa Powder (Optional, for Garnish)

Instructions

  1. Place the non-dairy milk in a small saucepan over medium-low heat. Gently bring up to about 100 degrees, or until just hot enough that you can only comfortably hold a finger in it for a few seconds. You don't want it to boil. Alternately, you can warm it in the microwave for about two minutes.
  2. Whisk vigorously until frothy or use an aerator or blender to help speed up the process. Add in the espresso, chocolate syrup, peppermint extract, and CBD oil, mixing to combine.
  3. This recipe can be doubled, tripled, or quadrupled effortlessly to treat a crowd, but in that case, make sure the final mixture is whisked very thoroughly to ensure that the oil is equally distributed throughout. It's important that the dose isn't too strong or too weak when divided into individual mugs. On the other hand, you can skip the CBD oil if you merely want an uplifting coffee break to help power through a busy winter day.
  4. Top with a light sprinkle of cocoa powder if desired, to garnish. Serve right away and take in a moment of holiday harmony.

Notes

*For best results, seek out a "barista blend" that's formulated specifically to make a richer micro-foam. Otherwise, soy generally works best due to the protein content, but nut milks are a good choice for a lighter option. Avoid rice milk unless there's no other option, as it tends to be watery and bland.

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving: Calories: 254 Total Fat: 6g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 20mg Sodium: 149mg Carbohydrates: 40g Fiber: 2g Sugar: 31g Protein: 10g

Rise and Shine

Emerging from the dark ages of winter, daylight savings time begins tomorrow, pushing the hour hand of our clocks forward and tired bodies out of bed earlier than most would prefer. Studies have shown that this shift is not just an unpleasant adjustment for the sleepyheads among us, but one of the most dangerous times of year. That missing hour of rest accounts for a dramatic increase in car accidents, affecting drivers, bicyclers, and pedestrians alike. There’s no substitute for a proper block of shuteye every night, but when that’s not possible, an extra dose of caffeine doesn’t hurt to ease the transition.

There has never been a better time to re-energize with a can of RISE. Elevating the average cup of Joe to gourmet heights, this brew is brilliant in its simplicity.

Pop the tab to unleash a startling fizz, an awakening of the dark brew concealed within. Don’t be shy, take a sip. An incredibly smooth, velvety texture floods your senses with strong, but balanced, full-bodied coffee flavor. The fine matrix of nitrogen bubbles creates an experience that isn’t foamy or bubbly like soda. Rather, the air pockets are so fine that they knit together in a cohesive, creamy texture. It can’t be compared to beer out of a tap, either; despite the beautiful cascading pour and frothy head that crowns each glass once RISE has been released from its aluminum can, the flavor far surpasses that of any boozy beverage, in my admittedly biased, largely non-alcoholic opinion.

Beyond the superlative take on a standard jet-black brew, unconventional citrus additions set the remaining line of options apart from the pack. Lemon and coffee sounds like an unlikely pair, and yet the two mingle harmonious in this cool, bright, and refreshing blend. Think of the classic Arnold Palmer, combining black tea and lemonade, but with a darker, richer base to approximate the experience. A touch of cane sugar rounds out the high notes for a very satisfying sip, from start to finish. Served over ice, surely this will be the hit of summer when the heat is on.

Blood orange is another unexpected fruity twist on tap, leading with notes of sweet orange that fade into the ground, earthy flavor of dark roasted beans. It’s like an all-purpose, full breakfast beverage in one compact container; just add champagne for a brunch-worthy celebration.

Stay awake, keep hydrated, and treat your taste buds. Coffee can’t stop the relentless march of time, but it can sure help you cope.

Take a Trip Down Candy Cane Lane

Crisp and clean, an invigorating icy sensation greets me right as the sun begins to awake from its slumber on this early December morning. No, it’s not a fluke snow storm visiting California for the first time in years, but a wintry treat hailing from the warmth of the kitchen.

While the threat of actual flurries strikes fear into my heat-seeking heart, the oral chill of peppermint is an entirely different story. Be it pungent and herbaceous or smooth and subtle, I can’t get enough of the flavor, particularly when Christmas rolls around with an endless supply of candy canes around every corner. Those brittle sticks of red and white striped sugar are never going to inspire a frenzied Instagram fad like some popular seasonal sweets, but they’ll always be an essential element of the holiday season.

It’s never too early to get into the spirit, so a light, bright, candy cane smoothie is just the ticket, no matter what the weather is outside!

Pairing up bananas and mint together may sound like disastrous blind date, but hear me out on this one. In their unripe state, those tropical fruits merely lend creaminess and body to the blend, without any discordant flavor. Mint is powerful enough to speak above the subtle undertones anyhow, so all you’ll get is pure, bright, peppermint power with every sip. With this fool-proof formula, there’s no reason why you can’t make every day a holiday.

Yield: 1 Serving

Candy Cane Lane Smoothie

Candy Cane Lane Smoothie
Pure, bright peppermint flavor rings clearly with every sip of this creamy blend. With this fool-proof formula, there’s no reason why you can’t make every day a holiday.
Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 3 Small Unripe Bananas, Frozen
  • 2 Tablespoons Vanilla Protein Powder
  • 1 Cup Non-Dairy Milk
  • 1 - 2 Tablespoons Maple Syrup or Light Agave Nectar
  • 1/4 - 1/2 Teaspoon Peppermint Extract
  • 1 Tablespoon Beet Powder

Instructions

  1. Toss the frozen bananas, protein powder, non-dairy milk, 1 tablespoon syrup, and 1/4 teaspoon peppermint extract into your blender. Puree until perfectly smooth, taste, and adjust sweetness and minty-ness to taste, as needed.
  2. Pour half of the mixture into a separate pitcher and set aside. Add the beet powder to the blender and puree to incorporate.
  3. Layer the two colors into a glass to create red and white stripes, gently stirring just before serving for a slightly marbleized effect. Add a straw and drink in that refreshing wintry goodness!

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving: Calories: 600 Total Fat: 6g Saturated Fat: 4g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 23mg Sodium: 157mg Carbohydrates: 114g Fiber: 9g Sugar: 78g Protein: 29g

 

Salty Language

Sweet loves salty; salty loves sweet. Together, they give life to a far greater taste sensation than either could achieve individually. Even casual bakers have gotten hip to the fact that an extra pinch of salt really makes their cookies pop and chocolates sing, but what happens when you add a touch of umami into the mix?

Reach beyond the salt shaker and head straight for miso paste for this sticky, sultry caramel sauce.

Pure sodium can do wonders for this burnt sugar syrup, effectively reducing the inherent bitterness created in the Maillard reaction while simultaneously enhancing the impact of its overall sweetness. No wonder why simple salted caramel has taken hold of eaters worldwide- Even those crazy enough to declare themselves unaffected by the siren song of sugar. Now, take those same flavor enhancing properties and bolster them with a seductively savory edge, and you’ve just elevated your dish to an entirely new realm of decadence.

Cara-miso, my miso-infused caramel sauce, has no boundaries when it comes to usage. Chocolate cake pops with every bite when you grace it with a tiny drizzle; black coffee comes to life with a taste that will make you forget all about any pumpkin spice nonsense; whipped coconut cream sparks and pops with just a few drops. Naturally, this endlessly versatile syrup finds itself most at home atop luscious scoops of ice cream, but that alone wasn’t enough to satisfy my sweet tooth during the latest great heatwave. Take it even one step further for the single best milkshake you will ever stick a straw into.

If that photo alone doesn’t have you scrambling into the kitchen, I don’t know what will. Thankfully, once you whip up a batch of the caramel sauce, you’ll have enough for a few more rounds of this crave-worthy nectar made in sweet and salty heaven. Still, it might not hurt to double it, just in case.

Yield: Milkshake Makes 2 Servings; Caramel Sauce Makes about 1 1/2 Cups

Cara-Miso Milkshake

Cara-Miso Milkshake
Caramel is best with a pinch of salt, so when you add in a hit of miso paste, you'll create an unbeatable umami combination. Naturally, this endlessly versatile syrup finds itself most at home atop luscious scoops of ice cream, but that alone wasn’t enough to satisfy my sweet tooth during the latest great heatwave. Take it even one step further for the single best milkshake you will ever stick a straw into.
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes

Ingredients

Cara-Miso Milkshake:

  • 2 Cups Vegan Vanilla Ice Cream
  • 1/2 Cup Unsweetened Vanilla Non-Dairy Milk
  • 1/4 Cup Miso Caramel Sauce, Plus More for Garnish (see following recipe)
  • Whipped Coconut Cream (Optional)

Cara-Miso (Miso Caramel) Sauce:

  • 1 Cup Granulated Sugar
  • 1/4 Cup Water
  • 3/4 Cup Full Fat Coconut Milk
  • 3 Tablespoons Sweet White Miso Paste
  • 3 Tablespoons Coconut Oil
  • 1/4 Teaspoon Salt

Instructions

  1. To make the milkshake, simply combine the ice cream, almond milk, and caramel sauce in a blender and blend until smooth. Divide the mixture between two glasses and top with whipped coconut cream and additional caramel sauce, if desired.
  2. For the miso caramel sauce, combine the sugar and water in medium-sized saucepan. Place the sugar and water inside before setting over moderate heat. Resist the urge to stir, but rather, gently swirl the pan in a circular motion mix the contents.
  3. Meanwhile, mix together a few tablespoons of coconut milk with the miso paste. Whisk vigorously to thoroughly incorporate the miso. Make sure that there are no remaining lumps before stirring in the rest of the coconut milk, and set aside.
  4. Continue to cook the sugar mixture, swirling occasionally, until it turns deep amber in color, but do not allow it to begin smoking or smelling burnt. You want to cook it to a fairly dark shade to give it the most flavor, but if it smells burnt, it’s already too late and you must start again. Once it begins to color, it will progress very quickly, so do not walk away at this point.
  5. Once deeply colored, very carefully pour in the coconut milk along with the coconut oil. The mixture is likely to sputter and bubble up, so you may want to stand to the side while making this addition, and it’s not a bad idea to wear long sleeves to cover your arms, just in case. The mixture may seize and crystallize slightly, but don’t worry, it’s easy to fix. Continue to cook the syrup over gentle heat until any crystals are dissolved and the mixture is completely smooth again. Stir in the salt and turn off the heat.
  6. Let cool completely before using or storing in a glass jar.

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 417 Total Fat: 60g Saturated Fat: 45g Trans Fat: 0g Unsaturated Fat: 10g Cholesterol: 68mg Sodium: 2756mg Carbohydrates: 178g Fiber: 4g Sugar: 161g Protein: 18g

Mary Me

How one of the most beloved brunch pairings ever became associated with a murderous ex-queen of England is beyond me. Countless were condemned to an early death under the rule of Queen Mary I, leaving her with few friends to raise a glass with. Complicating matters is the fact that the tomato and vodka mixer didn’t appear anywhere in history until the 1930s when vodka began to flow from Russia following the second world war, many centuries after her own demise. Numerous early mixologists claim to have invented the original cocktail, and just as many stories behind the gruesome name exist- None particularly compelling. Attempts at uncovering the truth end up looking about as murky and opaque as the drink itself.

No one needs help understanding the modern Bloody Mary, on the other hand. Instantly recognizable and ubiquitous across the globe, you can rest assured that if there are spirits on the menu, the bartender can undoubtedly fix you the bold red brew. Like pizza and sex, even the bad ones are pretty good.

That all said, there’s no reason to settle for sufficiency or fall into a boring routine. Though incredible simple in composition, each separate component can be tweaked to yield a brave new blend.

Vegetable Juice: Tomato will always reign supreme and for good reason. Naturally balanced with the delicate nuances of savory, salty, sweet, and sour, it’s tough to beat such a carefully calibrated blend. Tradition shouldn’t put a damper on your creativity though; there’s plenty of room for a fresh perspective, and this foundation ingredient is where you’ll make the biggest impact. Shake things up, with or without a proper cocktail shaker, by looking farther afield. Either solo or in concert with pure tomato juice, consider carrot, celery, tomatillo, or beet.

Alcohol: While generally mild spirits that play well with others are your best bets here, more robust beverages can become a more prominent piece of the puzzle, defining the character of the drink. Vodka or sake are your best bets for simplicity, and tequila or gin can provide a refreshing change of pace. You could even turn it into more of a spritzer or cooler with champagne or dry white wine. For a virgin drink, use still or sparkling water.

Acid: Bright, astringent notes are essential for lightening the overall mix, delivered via citrus or vinegar. Lemon juice, lime juice, rice vinegar, apple cider vinegar, or balsamic vinegar are all excellent options.

Umami Sauce: For lack of a better title, this is your secret weapon; the component that most people will overlook but miss sorely if it doesn’t make the final cut. Vegan Worcestershire, store-bought or homemade, is the default option, but you should definitely consider soy sauce, coconut aminos, or vegemite/marmite for the job, too.

Spice: Heat preferences are highly subjective so dial it up or down according to taste, taking the potency of your selection into account. Add a touch of warmth or a blazing inferno with horseradish, Tabasco sauce, sriracha, wasabi paste, crushed red pepper flakes, cayenne pepper, or paprika.

Salt: Salt is salt, right? Not so fast. Seasoned salt can jazz things up, and celery salt could lend an extra vegetal zest. Smoked salt is also fabulous for adding another layer of depth and meaty aroma.

Garnishes: If it fits in or on a glass, it’s a valid garnish option. The sky is truly the limit (just take a cursory look through Google Images if you think that’s an exaggeration) but classic, mostly highly recommended options include: coarse salt rim, celery stalks, pickled okra, jalapeno, or green beans, lemon wedge, cucumber spears, asparagus stalks, olives, or sliced radishes.

With these suggestions in mind, select your favorites and follow the Basic Bloody Mary Blueprint:

Yield: 1 Serving

Bloody Mary Blueprint

Bloody Mary Blueprint
Never settle for a lackluster Bloody Mary. Though incredible simple in composition, each separate component can be tweaked, mixed, and match to suit your unique tastes.
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1/2 Cup Vegetable Juice
  • 1/4 Cup Alcohol
  • 2 Teaspoons Acid
  • 1/2 Teaspoon Umami Sauce
  • 1/8 - 1/2 Teaspoon Spice
  • Pinch Salt
  • Pinch Ground Black Pepper
  • Ice (Optional)
  • Garnishes (Optional)

Instructions

  1. Mix everything up, adjusting individual components to taste. Serve over ice (or don't) and garnish as desired (or don't.) You really can't mess this one up, I promise.

Nutrition Information:

Yield:

1

Serving Size:

1

Amount Per Serving: Calories: 130 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 359mg Carbohydrates: 5g Fiber: 1g Sugar: 4g Protein: 1g