What you need:
2 cups diced avocado     
2 Tbsp maple syrup      
2-4 Tbsp organic evaporated can juice or sugar    
2 Tbsp coconut oil    
1/2 tsp vanilla extract   
1 tsp balsamic vinegar    
1/2 tsp shoyu ( organic soy sauce)      
1 cup unsweetened cocoa powder     
1 pint blueberries      
Handful of fresh mint leaves 

What to do? 
  
1) First, blend avocado, maple syrup, organic sugar, coconut oil, vanilla extract, balsamic and shoyu until smooth and creamy   
2) Sift the cocoa powder. Then add it to the avocado mixture adn blend until very smooth.  Then put mixture in the refrigerator for an hour, to cool and so flavors develop.     
3) Put blueberries in a wine glass, then top with spoonfuls of chocolate-avocado mixture. Add mint on top.
Why is this a Mood Booster? 
    It's jam-packed with omega-three fatty acids and antioxidants. The avocado is great for providing omega-threes and the chocolate/blueberry combo is saturated with anti-oxidants.  A lot of depressed people supplement with fish oil, and they do that, because fish oil is highly concentrated with omega-three fatty acids. ( It's also why fish is called "brain food.")  Why are omega-threes good for depression?  From everything I've read, it has to do with a cellular membrane fluidity theory.  All of the cells in our bodies have a biphospholipid layer at the center of their outer-most membranes. Lipid is fat, and phopho just means a phosphate group is attached to a long chain of Carbon and Hydrogen atoms.  Our cells can use all different kinds of fats to make that lipd bi-layer,so what goes into making up the lipid membrane is based on what's available to the cells.  What's available to the cells is based on US and what fats we put in our bodies.  ( Think of a carpenter building a wall based on the materials available. If there's wood? It'll be a wooden wall. If there's rubber? Heck, it'll be a rubber wall.  He can only build the wall with what's available to him.) Chocolate and blueberries are very high in antioxidants. An antioxidant is just a word for describing something that fights inflammatory damage in the body.  And since inflammation is at the root of ALL diseases, no doubt depression and mental ailments too, antioxidants are your friends.  Often the colors of foods can indicate how much antioxidants they contain. Here, THE DARKER THE BETTER.  Dark chocolate has a lot more antioxidants then regular chocolate and DARK BLUE blueberries have more antioxidants than the green-blue ones. Relative to depression, there's also, aside from the serotonin theory, the "vascula theory" of depression, especially when applied to older people who've had more time on this great earth to destroy their blood vessels with bad fats. The vascular theory hypothesizes that decreased blood flow to certain areas of your brain creates depression. ( Also one reason exercise is speculated to help fight depression.)  The good news is that antioxidants fight inflammatory damage to our blood vessels, thereby making blood flow easier to ALL of our body parts, which would include the brain.  Are you seeing a trend here?  IF THINGS FLOW BETTER, YOU GO BETTER! ;)      Also, in this recipe, there's mint.  Mint aids in digestion, so anyone who experiences mental anguish following digestive troubles ( all you IBSers out there...) the mint is here to stop that.  Mint  ( especially peppermint) is also used as an aromatherapy in treating depression and anxiety, so smell it before you eat it for an added perk.  ( Note, the Nasal route is the fastest way to the brain!! ;) )

            









What you need:       
milk ( any kind that works for you)     
ONE, at least, of these aromatic oils: ( Bergamot, Jasmine, Mandarin, Chamomile, Orange, Neroli, Lime, Rose or Grapefruit)              
What to do?
1) Mix 250 ml of milk with 2-3 drops of one of the aromatic oils.      
2) Inhale and sip! :)
Why is this a Mood Booster? 
     
This recipe plays on the power of aromatherapy for the mind.  There's not much research on aromatherapy, so most of what works in the realm of aromatherapy is gathered via anectdotal evidence.  I'm not one of those science snobs who scoffs at anecdotal evidence, because I think if enough people say it works, then there must be some truth to it and it at least warrants a look. :)   The oils above, over many years, have been linked to fighting off the blues. You can't eat them without smelling them, which is a good thing in this case!  You can also replace the milk with icecream or yogurt( particularly a brand with probiotics, also linked to improving mood)  add the aromatic oils and consider adding walnuts too. Walnuts are probably the best nuts out there ( Besides me, of course! ;) )  They are jam-packed with omega-three fatty acids, so sprinkle them on top for added benefit.

Teas that show evidence of reducing anxiety, and ones I personally use.
Lemon Balm (Melissa officinalis) is from the Mint family.  The European Scientific Cooperative on Phytotherapy endorse its use for tenseness, restlessness, irritability and digestive disorders.  A small study in children conducted in 2006 showed combining Lemon Balm with Valerian decreased restlessness and improved sleep. ( Muller, 2006.)

This Stamina Herb Tea contains Rhodiola, which you can also purchase as capsules. Rhodiola is th Artic Root or Golden Root.  It is grown throughout Europe and Asia, and the Vikings used to take it for strength and mental endurance. A small study at UCLA showed that taking 340 mgs of Rhodiola extracts per day resulted in significant improvement of anxiety after 10 weeks.  It's well-tolerated, and the most reported side-effects are dizziness and dry-mouth. 

Passion Flower ( Passiflora Incarnata) is approved in Germany, France and other countries for nervousness and treating insomnia.  You can also purchase in drop or tablet form. One study showed Passion Flower at 45 drops/day was equivalent to Oxazepam ( A benzodiazepine) in effectively treating anxiety.  ( Akhondzadeh, 2001.)

Gotu Kola has been shown to help improve insomnia.  When used in combination with Bacopa ( also can be purchased in tea or capsule form) has been shown to reduce anxiety. ( Stough, 2001.) ( Bacopa is also used for improving memory and cognition.) 

Valerian is approved by the German health authorities as an anxiolytic and sleep aid.  A study in 2002 showed it was effective at reducing anxiety at approximately 600 mg- 1200 mg, but had a paradoxical effect of increasing anxiety at the higher dose of 18

Several studies show that decreased Magnesium can trigger depressive and anxiety symptoms.  A few Magnesium-Rich snack ideas are:
Cashews ( 75 Mg of Magnesium)
Almonds ( 80 Mg of Magnesium)
Spoonful of Peanutbutter ( 50 Mg of Magnesium)
Banana ( 30 Mg of Magnesium)
Oatmeal ( 55 Mg of Magnesium)