Close Banner
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
I'm A Nutritional Psychiatrist: This Is My 6-Ingredient Anxiety-Busting Smoothie
Psychiatrist and Nutritional Expert
By Uma Naidoo, M.D.
Psychiatrist and Nutritional Expert
Dr. Uma Naidoo is a Harvard-trained nutritional psychiatrist, nutritional biologist, professional chef, and author of the upcoming title, "Calm Your Mind With Food," which is now available for preorder, as well as the international bestseller, "This Is Your Brain on Food (An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More)." She is currently the Founder and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH), the first US clinic of its kind where she consults on nutritional interventions for the psychiatrically and medically ill.
Image by Cameron Whitman / Stocksy
August 17, 2024
A big part of my job is looking for easy ways to help myself and my patients find relief with nutrient-dense foods.
Chocolate & Cherry Protein Smoothie
Ingredients:
- 1 cup fresh or frozen cherries (pitted)
- 1 scoop protein powder of choice (Note: Opt for one made from mostly whole food ingredients with minimal added sugars or artificial sweeteners)
- 1 tbsp organic unsweetened cacao powder
- 1 tbsp raw nut butter
- 1.5 cups spinach or mixed greens
- 1 cup hemp milk
- Ice cubes (optional)
- 1 tbsp chia, flax, or hemp seeds (optional)
- 1 tsp cinnamon to help balance blood sugar (optional)
Method:
- I like to put all the ingredients (except the milk) in my glass blender bottle the night before and leave them in my fridge.
- Then in the morning as I am brewing my coffee, I add the hemp milk and blend it up.
Travel tip:
I always pack nut butter pouches, small snack bags filled with a nut and seed mix, and cacao powder when I travel. Then, it's easy enough to stop at a supermarket to get the rest of the ingredients and prepare this on the road.
This "CALM" ingredient acronym can help you make this smoothie your own with other ingredients you have on hand:
- Cherries, cacao, protein powder
- Add raw nut butter, chia seeds, walnuts
- Load up on greens
- Milk of choice
Here's what makes each ingredient in this smoothie so effective for mental health and stress management:
- Cherries: Cherries contain significant amounts of bioactives such as carotenoids, vitamin C, and potassium. They are also a good source of tryptophan and serotonin, which help to calm us. One study reported a decrease in urinary cortisol and anxiety1, as well as improved mood, after consuming cherry concentrate.
- Cacao flavanols: Cacao contains powerful antioxidants2 that beat oxidative stress in the brain—and fend off stress in the process. Rich in magnesium, cacao has also been shown to increase blood flow in the brain 3and improve cognitive function. Cacao also has gut-healthy prebiotic properties. A randomized, double-blind, crossover human study found that drinking a cacao drink4 for four weeks increased the number of healthy anti-inflammatory Lactobacillus and Bifidobacterium species and decreased the number of inflammatory Clostridium species. This change in bacteria correlated with a 30% decrease in inflammation. Inflammation and neuroinflammation5 are seen as underlying drivers of anxiety symptoms.
- Leafy greens: Spinach and other leafy greens are excellent sources of vitamin B9 (folate), which supports neurotransmitter function6. Folate deficiency7 is associated with depression while eating more leafy greens can help improve your mood8.
- Hemp milk: Hemp milk is high in protein, fiber, and healthy fats. The hemp seeds it's made from are a source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Research suggests that ALA has neuroprotective properties and promotes healthy brain development9.
- Nut butter: Lastly, raw, unsweetened nut butters are excellent sources of magnesium and zinc. Magnesium is critical to proper brain function, as it is directly involved in the synthesis of dopamine (an important neurotransmitter). Zinc, on the other hand, has been shown to help reduce inflammation in the brain. Studies have shown10 that adequate consumption of both magnesium and zinc may prevent and reduce symptoms of anxiety, depression, attention deficit hyperactivity disorder (ADHD), fatigue, and even bipolar disorder.
The takeaway
Whipping up this chocolate cherry smoothie is a yummy and satisfying way to have a meal on the go, whether I am commuting or preparing for a long WFH day.
Plus, it's packed with ingredients that support brain health and leave me feeling calm.
10 Sources
- https://pubmed.ncbi.nlm.nih.gov/22583983/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
- https://pubmed.ncbi.nlm.nih.gov/21068351/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6141752/
- https://pubmed.ncbi.nlm.nih.gov/18950248/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/
- https://pubmed.ncbi.nlm.nih.gov/31906271/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350958/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986464/
Watch Next
Enjoy some of our favorite clips from classes
Watch Next
Enjoy some of our favorite clips from classes
What Is Meditation?
Mindfulness/Spirituality | Light Watkins
Box Breathing
Mindfulness/Spirituality | Gwen Dittmar
What Breathwork Can Address
Mindfulness/Spirituality | Gwen Dittmar
The 8 Limbs of Yoga - What is Asana?
Yoga | Caley Alyssa
Two Standing Postures to Open Up Tight Hips
Yoga | Caley Alyssa
How Plants Can Optimize Athletic Performance
Nutrition | Rich Roll
What to Eat Before a Workout
Nutrition | Rich Roll
How Ayurveda Helps Us Navigate Modern Life
Nutrition | Sahara Rose
Messages About Love & Relationships
Love & Relationships | Esther Perel
Love Languages
Love & Relationships | Esther Perel
Related Videos (10)
What Is Meditation?
Box Breathing
What Breathwork Can Address
The 8 Limbs of Yoga - What is Asana?
Two Standing Postures to Open Up Tight Hips
How Plants Can Optimize Athletic Performance
What to Eat Before a Workout
How Ayurveda Helps Us Navigate Modern Life
Messages About Love & Relationships
Love Languages
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
The FDA Just Updated The Definition Of "Healthy" — What Makes The Cut?
Molly Knudsen, M.S., RDN
Eat These Foods To Lower Your Dementia Risk By Up To 17%, Study Says
Gretchen Lidicker, M.S.
The FDA Just Updated The Definition Of "Healthy" — What Makes The Cut?
Molly Knudsen, M.S., RDN
Eat These Foods To Lower Your Dementia Risk By Up To 17%, Study Says
Gretchen Lidicker, M.S.
The FDA Just Updated The Definition Of "Healthy" — What Makes The Cut?
Molly Knudsen, M.S., RDN
Eat These Foods To Lower Your Dementia Risk By Up To 17%, Study Says
Gretchen Lidicker, M.S.
The FDA Just Updated The Definition Of "Healthy" — What Makes The Cut?
Molly Knudsen, M.S., RDN
Eat These Foods To Lower Your Dementia Risk By Up To 17%, Study Says
Gretchen Lidicker, M.S.
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.
Popular Stories
Fermentation: Types Health Benefits & 4 Foods To TryApple Cider Vinegar: Benefits The Mother Safety & Use10 Health Benefits Of Moringa Powder According To ScienceAnti-Inflammatory Diet: Foods And Tips To Reduce InflammationSea Vegetables: Benefits Varieties How To Eat & MoreBovine Collagen: Benefits & The Importance Of Grass-Fed
Advertisement
This ad is displayed using third party content and we do not control its accessibility features.