Coffee in one hand, confidence in the other. And when you make it MOCHA OVERNIGHT OATS amped with ingredients to improve gut health, that’s winning breakfast AND the week.

It’s officially week two in the new city and new job. Moving across the country from Chicago to Austin is kinda a big deal. And stress is sorta an everyday occurrence these days with moments of, “OMG my GPS isn’t working and I have no idea how to get home from work!” and, “where did we put ANY of our frying pans?”. Stress isn’t just impacting me though, it’s at an all-time high in the U.S. And I’m going to let you in on a little secret: the right foods, can improve your mood. Yup, there’s increasing evidence that there is a direct link between food and mood – specifically, gut health and mental health. Get the dEATs on gut health and find recipes for some sweet treats to boost that mood.

I’ve always been an advocate for the “eat real food movement” and couldn’t be happier that science is supporting the notion behind “you are what you eat”. According to the U.S. National Library of Medicine, every system in the body can be impacted by chronic stress and if this stress is not released, it could suppress the immune system and lead to illness – everything from mental illness such as depression to immune system illnesses such as arthritis. And get this – with more than 300 million people suffering from depression worldwide, it’s not the leading cause of disability.

So what’s the connection between your food and your mood? According to Harvard Medical School, 90% of serotonin receptors are located in the gut. And serotonin is often called the “happy chemical” because it contributes to happiness and wellbeing. When the balance of good and bad bacteria is disrupted in your gut, that’s when issues occur. Studies show that eating a healthy diet (such as the Mediterranean diet) and avoiding inflammatory foods could help keep your gut bacteria in balance and protect it against depression.

Here’s the tricky part though – everyone has a unique microbiome or balance of gut bacteria. So there isn’t a simple solution. But here are a few ways to improve gut and mood:

Good Mood Food
1.) Eat whole fruits and vegetables rather than juices to get all the good fibers to aid digestion.
2.) Reduce the amount of sugar in your diet with tricks like adding cinnamon to your morning coffee or latte rather than sweetener.
3.) Incorporate probiotic-rich foods like yogurt, kimchi, sauerkraut, pickles and kefir into your diet.

If all of this sounds like a lot – it is. Gut health is complicated…and unique to everyone. One new discovery that’s making gut health a heckuva lot easier is Uplift. It’s a dietary supplement of gut healthy prebiotic fibers and resistant starches that nourish the probiotics in your gut, lifting your mood and making your mouth happy with a creamy vanilla flavor. You can add it to everything from your morning smoothie to pancakes. And below you’ll find two of the recipes I created to get the most out of your mood and your food! Read on for the recipes and enjoy the lift!

Mocha Overnight Protein Oats
Serves: 2
Ingredients:
-1 C of raw, old-fashioned oats
-2 T chia seeds
-1 scoop of Uplift (or substitute vanilla protein powder of choice)
-1/2 C of Apres Sea Salt Chocolate Protein Drink (or substitute chocolate almond milk)
-6 T of cold brew or strong coffee

Directions:
Add all of the ingredients to a mason jar, stir to combine, refrigerate overnight and enjoy in the morning! Option to top with chocolate chips.

Peanut Butter and Jelly Nice Cream
Serves: 2

Ingredients:
Peanut Butter Nice Cream
-2 bananas, frozen (peel and cut into chunks before freezing)
-1 scoop of Uplift
-1/8 C almond or coconut milk
-1/4 C natural peanut butter
-pinch of sea salt
-1/2 T maple syrup (optional)
Strawberry Chia Jam
-3 1/2 C of strawberries, quartered
-4 T maple syrup
-2 T chia seeds
-squeeze of lemon juice

Directions:
Step 1: Make the strawberry chia jam by adding the strawberries and maple syrup to a small pot over medium heat on the stove top. Stir to combine and continue heating until bubbling. Once bubbling, mash the strawberries, then add the chia seeds and stir to combine. Cook for another 5 minutes, stirring occasionally until thickened. Remove from the heat and give it a squeeze of lemon. Allow to cool.
Step 2: Make the peanut butter nice cream by adding the ingredients to a food processor. Blend until smooth and place in a small mixing bowl.
Step 3: Swirl into the peanut butter nice cream as much of the strawberry chia jam as you’d like. Serve immediately as soft serve nice cream or place in the freezer if you prefer a hand-scooped texture. Option to top with additional jam and granola, as shown.

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Yes, I will accept the final rose and yes, these raspberry cacao “truffles” are here for all the right reasons. See, this week is both Valentine’s Day and my birthday, so in honor of a week that is inevitably going to be sweet central, I’m taking on 5 days of no added sugar. Read on for my not-so-secret sugar fighting tips along with the recipes that will have you swearing off added sugar, too.

Strawberries & straight-up white stuff. Both of these have sugar, but one of these is far less addictive. Ever heard of a strawberry addiction? Me neither. According to SugarScience, Americans consume 17 teaspoons of the white stuff every day, which adds up to 57 lbs each year! Now let’s be real, cutting out sugar 100% is not realistic, but a teaspoon or two will add up to…a lot. So here are some of the tactics that a real humanoid (me) has found helpful in kicking added sugar to the curb:

10 Tips for Slaying Sugar Dragons

1.) Find Bliss Elsewhere: Oftentimes, we’re reaching for sugar not because our body wants it – it’s our minds that are missing out. We’re bored, stressed or lacking an overall zest for life. We seek joy in sugar and while sugar does bring immediate joy, it’s not the long-lasting stuff that’s going to get us out of whatever rut we’re in. So think about the reason you’re reaching for that chocolate time and time again. What’s missing and how can you replace that void with actual joy vs sugar?

2.) Sleep Off That Sugar Hangover: Another reason we’re constantly reaching for sugar: energy! And there’s this super cool, super free way to get energy – it’s called sleep. The next time you’re mindlessly scrolling through Instagram or zoning out to garbage on the TV, think about how that useless hour could be spent becoming a super human through the power of sleep.

3.) Take a Chill Pill: We’ve all been programmed to believe that more is more, so we’re jamming our work days and social calendars. You know what that adds up to? More. More what? Stress. And stress feeds sugar cravings. Think about the areas in your life where you can so more “no” to reduce stress (is anyone going to die if you don’t work that extra hour) and the areas in which you should be saying more “yes” to add relaxation (that extra hour could be spent at yoga, just saying).

4.) Incorporate the “Sugar Destroyer” Into Your Diet: This destroyer goes by the name of “Gymnema sylvestre“. It’s an herb that’s been used in the ancient Indian medicinal practice of Ayerveda for thousands of years. The active component, gymnemic acid, has been show to block sugar receptors, making sugary foods less flavorful and appealing. To read more about the benefits and applications, check out this article from healthline.

5.) Replace Sugar with Spices or Natural Flavorings: I love a latte as much as anyone, but the sweeteners at Starbucks are T-R-O-U-B-L-E. For a little special sauce, I’ll add some cinnamon, which also lowers blood sugar levels for a double pow of flavor + benefits. You can also add a little cacao powder or vanilla extract to beverages, yogurts or other recipes that call for added sugar.

6.) Adjust Your Fatitude: It’s time to celebrate fat, good fats, that is. Fats from healthy sources like salmon, olive oil and avocados not only help with blood sugar control, but also satisfy the body for longer so you don’t experience energy dips.

7.) Embrace Foods with Natural Sugars: Going cold turkey and removing all sugar from your diet is basically insane. So when you do want something a little sweet, reach for fruit or dates with natural sugars and fiber to keep you full. You’ll be amazed how satisfying fruit can be as a sweet treat, like the apple nachos below.

8.) Hydrate, Mate: We’ve all hear the old adage that most times when you think you’re hungry, you’re actually dehydrated. So when a sugar craving hits, drink a full 8 oz glass of water. That’s right, down it. Still want that donut? Try a flavored team without sugar for a lasting way to hit the sweet spot and hydrate.

9.) Rethink Breakfast: If muffins, pancakes and granola bars are your go-to’s, try an egg for satiating protein (fried/scrambled if you’ve got the time or hard-boiled if on the go) paired with a starchy carb like a sweet potato to manage the sugar cravings without causing an insulin spike. I’ll make a sweet potato hash on the weekend and bring it with me all week long. Even some sweet potato fries at night can curb my cravings for a baked good.

10.) Give In To The Dark Side (of Chocolate): A little square of dark chocolate can go a long way in satiating that sweet tooth without much damage. Look for chocolate with at least 70% cacao for all the good-for-you benefits of magnesium (nature’s chill pill), along with fiber and B vitamins.

With the exception of #4, I’ve tried all these tactics to win the sugar batter (but I’m seriously considering checking out that “sugar destroyer”). Remember that removing added sugar from your diet doesn’t mean removing all treats! And to prove that, here are some of my favs to delight your taste buds.

Slay on, friends!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Cacao Avocado Mousse
Makes: 6 servings

Ingredients:
Crust
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup (by the way, I’ve posted on Instagram previously, including here, about Runamok Infused Maple Syrup, which I love!)
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!

Paleo Banana Nut Muffins
Makes: 6

Ingredients:
-3 eggs
-9 T peanut butter (or your favorite nut butter)
-2 bananas, mashed
-1-2 T coconut flour*
-1 1/2 tsp baking powder

Directions:
Step 1: Pre-heat the oven to 350 degrees Farhenheit. To make the muffin batter, mix all of the muffin ingredients in a medium mixing bowl until smooth. Grease a muffin tin or use silicone muffin cups. Pour the batter into the muffin tin or cups.
Step 2: Bake the muffins by placing in the oven for 20 minutes, or until golden and a toothpick inserted in the center comes out clean. Allow to cool for a few minutes before removing from the baking tin or cups.

Apple Nachos
Makes: 1 

Ingredients:
-1 apple, thinly sliced
–Nut butter of choice
-Optional toppings: dark chocolate cacao nibs, shredded coconut, chopped nuts, etc.

Directions:
Step 1: Lay the apple slices on a plate, drizzle with your favorite nut butter and add desired toppings!

The post Sugar Dragons, Be Gone appeared first on The Shooks Life.

Strawberry shortcake, blueberry pie, who’s gonna be my lucky guy? A, B, C, D…anyone remember that jump rope rhyme? J is for Jeb, the birthday boy who I made this strawberry rhubarb cobbler for earlier this week. And the best part about birthdays is sharing, so I’m sharing with you this paleo cobbler. Jump to the dEATs below!

So who remembers that jumping song? Or am I aging myself? And do kids still jump rope? I’ve been doing this workout lately that includes jumping rope in between body weight exercises and let me tell you, it is not for the faint of heart! I’m remembering when I used to do the Jump Rope for Heart fundraising events for the American Heart Association in elementary school and wonder where I found the energy to jump rope for literally hours! In my 30’s, 5 minutes feels like a 5k. Seriously, go jump rope for 5 minutes and you will have more than earned a heaping bowl of this cobbler!

What makes this cobbler a whee bit healthier (though let’s be real, it’s a treat), is that it’s paleo, gluten free and sweetened with better-for-you coconut sugar and maple syrup? The filling is oozing with warm bubbling strawberries and rhubarb, with just a touch of coconut sugar and a bonus of chia seeds, which adds omega-3’s and a seed-like texture. The “biscuit” on top is made of almond flour, coconut flour and arrowroot flour for a dynamic trifecta that creates this a gluten-free crust with a hint of sweetness from pure maple syrup.

We all know that we should limit our sugar intake, but not all sugars are created equal. What makes coconut sugar and maple sugar better options? Coconut sugar contains small amounts of short-chain fatty acids, potassium and zinc. It also contains inulin fiber, which studies show helps to slow absorption of glucose. That means it helps to keep blood-sugar levels balanced vs spiking right after you’ve eaten something like a donut. We’re all familiar with that “sugar high” when we eat something with refined sugars, and the energy slump that closely follows. It’s a roller coast for your energy levels and coconut sugar can help to mellow that effect.

Maple syrup is a less processed form of sugar that comes straight from the tree sap. It contains a multitude of inflammation-fighting polyphenol antioxidants and similar to coconut sugar, is a source of good-for-you minerals like zinc. Make sure to buy 100% pure maple syrup (the other stuff may be laced with high fructose corn syrup). Also, the dark, the more antioxidants!

Don’t count on either coconut sugar or maple syrup to be your source of these nutrients though since you’d have to eat a lot to make a difference. And, they’re still sugars. For more on the good, the bad and the ugly of various sugar options, check out this article from mindbodygreen.

Recipe: Paleo Strawberry Rhubarb Cobbler
Servings: 8

 Ingredients:
Filling
3 C of strawberries, cut in quarters
3 C of rhubarb, sliced
2 T arrowroot flour
2 tsp fresh lemon juice
1 T coconut sugar
2 T chia seeds
Crust
1 1/2 C coconut shreds
2/3 C almond flour
1/2 C arrowroot flour
4 T coconut flour
1/2 C coconut oil, melted
1/2 C maple syrup

Directions:
Step 1: Preheat the oven to 350 degrees F. Add the filling ingredients to an 8×8 glass pan or ceramic casserole dish. Set aside.
Step 2: Prepare the crust by combining the coconut shreds and flours in a medium mixing bowl. Stir in the coconut oil and maple syrup.
Step 3: Using your hands, gently crumb the crust over the top of the filling to cover the full dish. Place in the oven for 35-45 minutes, or until the top is crispy and slightly browned. Set aside to cool and enjoy by itself with scoop of coconut whipped topping or with Greek yogurt (not Paleo) as shown above.

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