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Foods for Stress-Busting & Mood-Boosting

foods for stress and mood

Foods for Your Good Mood

Mood can be impacted by several things such as stress, hormones, and, at the top of the list, the foods we eat.

Food and your mood: low-nutrient dense foods (think sugary, white fluffy, low fibre, processed, high in unhealthy-fats types of foods) can put us in a really bad mood. Why? The quick spike in your blood sugar from eating junk foods high in refined carbohydrates and added sugars can cause a surge in insulin, leading to a quick drop in blood sugar, which then leaves you feeling tired and cranky. Studies have also shown that high-salt foods/diets can cause fatigue in both adults and children.

Another big one? Alcohol. It's a depressant, so keep it on the under 4 drinks per week and skip it all-together in high stress and/or energy-challenging times.

Here are some of our top good-mood foods:

Avocados: avocados contain high levels of folate, and a deficiency in folate has been linked to depression. Their high antioxidant levels may also be protective against depression. We love combining avocado and spirulina in our Deep Green blends for a big folate dose.

Raspberries: raspberries are packed with fibre, which helps slow digestion and results in more stable blood sugars. Unstable blood sugar (sharp spikes and drops) has been linked to negative moods and irritability, which means stabilizing your glucose levels can help level out your emotional state.

Mood-Regulating Adaptogens: adaptogens (edible plants that have been shown to help the brain and body adapt in stressful situations) are high on our list for the combined mind & body support they give. Lion’s mane & chaga mushrooms are examples of adaptogens that have shown to help the body respond to stressful situations by functioning as a mood stabilizer and decrease symptoms of mild depression.

Chia Seeds: chia is rich in omega-3 fatty acids, which aid in brain health and mood regulation. They're also a good source of magnesium, a calming mineral that has been shown to help with sleep. Low levels of magnesium are linked to depression and anxiety. Upping your intake of chia can have positive effects on everything from anxiety to insomnia and PMS symptoms.

Bananas: bananas are high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Combined with fibre (e.g., chia, spinach in your smoothies), the naturally occurring sugars in bananas are released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control.

Bonus: they're packed into a ton of our blends to make it easy for you to get them in on the daily.


When stressed, your adrenal glands release the stress hormone cortisol. Too much cortisol can be the culprit of low energy, hormonal imbalance, weight gain, insomnia, digestive issues, immunity weakness, cognitive dysfunction, and more. When able to adapt to stress, we significantly reduce the negative impact it has on our bodies. Adaptogens help our bodies fight against stress by helping support our resistance to, and reduce the negative impacts from, physical and mental stress.

Here are some of our faves & the key benefits they’re touted for:

Ashwagandha: reducing stress & anxiety, boosting immunity, adrenal fatigue

Maca: hormone balance, adrenal function

Turmeric: inflammation reduction, brain function

Reishi: reducing stress & anxiety, boosting immunity, sleep quality

Cordyceps: boosting energy & stamina, adrenal function

Lion’s Mane: brain function, boosting energy

Mood-Elevating & Stress-Fighting Blends

These blends are great for all-in-one mood-boosting & stress-busting support:

Shroom Energy

Maca Energy

The Daily Chai

Matcha Morning

The Lime Mojito

The Remedy

Vita-C Immunity

Sweet Potato Coconut Soup

Happy Blending

(& spooning!)

7 Big-Impact Nutrition Habits to Start Now

Healthy Eating Tips

One Week to Healthier Habits

When you start feeling tired, sluggish, bloated, brain fogged and generally rundown, your body is telling you it needs something. Your gut and nutrition play a huge role in all of these symptoms (trust your gut!), which means both a focused heath reset & then regular daily nutrition habits go a long way in helping reduce inflammation and bloating, increasing your energy levels, keeping your immune system strong and mind healthy. Let's get to it!


7 Big-Impact Habits

Here are seven habits to practice when your body needs a recharge and reset on eating habits. Try sticking to all the tips for a full week, then do another week if that feels right for you.

If you don’t need a reset, but just want to get into better regular habits, try the 80-20 rule: keep it clean at least 80% of the time, use the other 20% as your wiggle-room for indulgences and ‘not-so healthy, but you love them’ foods.

1. Avoid refined sugar & syrups: this rule helps avoid all the treat foods that might be lingering in your cupboards. Naturally occurring sugars in whole foods like fruits and veggies are ok. Check the ingredient list packaged and prepared foods nutrition panels (watch for sugar, fructose, corn syrup, rice syrup, molasses, caramel, maltose, cane sugar, invert sugar).

​2. Drop the gluten (and any gluten-free foods that are highly processed): avoid breads, pastas & cereals and breaded foods. Bread-lovers, this is a short term thing - removing gluten from your diet for a week or more is a great way to tell if it is causing an inflammation reaction in your body. Reintroduce in moderate amounts.

3. Go Cow Dairy-free: skip the yogurt, milk, cheeses all together (small amounts of sheep & goat cheeses are ok). Keep it moderate post-reset, too. Pro-tip: watch for added sugar in plant-based yogurts.

4. Go whole foods & plant-based (or mostly plant-based): we love all things plant-based eating, but know it's not for everyone. During your reset, avoid all non-organic animal proteins and skip red meat and shellfish. The focus: veggies, fruits, grains (quinoa is a staple), sweet potatoes (and family), healthy fats, smaller amounts of proteins. Avoid processed and fried foods. If you'd like a foods list to follow, please email us for your Blended Clean Foods List (this is a great 80-20 list to follow).

5. Be Beverage-Wise & Hydrate: one cup of coffee a day is ok, but tea is a better bet. No sugary drinks. Alcohol gets a break (sorry, this is a big zero units). Check the sodium content on bottled bevs. Drink loads of water (+ lemon &/or cucumber) - aIm for 12 glasses a day (3 litres) during the reset week, then stick to a minimum of 8 to 10 post.

Pro-tip: put a hydration tracker on your data device & get your first 2 glasses (8 oz each) checked off as soon as you wake up.

6. Watch the Sauces & Dips: keep an eye out for high sodium, sugar-packed sauces and dressings. Stick to olive oil bases & natural ingredients.

7. Set Up an Eating Schedule: keeping your metabolism and energy up and also reducing cravings for quick salt/sugar/caffeine fixes. Check out the sample below and set one up that’s right for your daily schedule.

Post health-reset, stick to the above at least 80% of the time to keep your body and mind energized and healthy. If you have specific health questions you’d like help with and/or blend recommendations for your taste buds and health goals, please email us.

Sample Eating Schedule  

Getting into the habit of eating on a regular schedule is an important part of keeping your metabolism & energy up and reaching your health goals. Below is a sample that you can adjust depending on your wake up time and avoid eating 2 hours before bed (we’ve left a column to the right for you to fill in your ideal). 
Try following this plan for 14 days so you get in the habit of eating on the regular and also ensuring that your body’s natural clock starts ticking (ie. your metabolism stays humming).                             


    Sample Schedule          

7:00 AM to 8:00 AM 


10:00 AM 

Morning Snack 

12:30 to 1:30 PM 


3:30 PM 

Afternoon Snack 

6:00 PM to 7:00 PM 



Trying intermittent fasting? We find the 12 hours on/off plan is a good one and really doable. If you're going into more of an '8 hours or less' daily eating window, we recommend speaking to a nutrition healthcare professional about the potential impacts it could on your hormonal balance and whether or not it's right for your body long term.  

Happy Healthy-Habits Setting! 

Blended For Cancer Oncology Nutrition

Blended For Cancer Oncology Nutrition

The Blended For Oncology Nutrition Program  
Blended For You was developed out of a passion for nourishing people with truly good-for-us foods. The Blended concept was born from the experiences of Founder, Deanna, developing highly nutritious smoothie blends for two people close to her that were going through critical health hurdles. We are thrilled for the opportunity to now be able to help others in their own challenging time:

Blended For You and the nutrition team at BC Cancer Oncology have collaborated on a support program to help nourish people going through Cancer both during and post-treatment.

Recommended Blends

The following blends have been identified as good options for those that are currently in-treatment. These blends have been selected for their high nutrition value, caloric density, higher protein levels and digestibility. They also avoid boosters that have any potential interaction with chemo treatment. 

Choco-Banana Hero

The Nutty Chocolate Lover

Green Beginnings

The Athlete

Blueberry Boost

Chia Energy Bowl


Blends to Avoid During Chemo

We recommend avoiding blends that include these boosters as their potential impact on chemotherapy treatment is unknown: dandelionspirulina, functional mushroomsmelatonin, and chlorophyll.

Once treatment programs are completed, additional blends can be explored.

Connect with Us

We encourage you to reach out if you think our blends would support your nutrition needs at any/all stages of your Cancer journey (or any other health challenges).  If we can make any part of this time easier for you, or one of your people, we'd love to help ensure the best blend choices for your personal needs and palette are identified.  

Please email us anytime with questions or to book a call to discuss. 

Know someone who could benefit from nourishing blends & nutrition support?  Please share this news and/or the link below.

Program Support

Blended For You is committed to helping nourish as many people as possible through their treatment journey and beyond. A special program rate has been set up for those that could benefit from help with a reduced cost. Please connect with us to learn more on the details and qualifications. 

Click Here for Full Program Details

Reset & Energize with Blended

Reset & Energize with Blended

As much as we don't like to admit it, Summer burnout is a thing. Hot weather, busy schedules, travel and the general hustle of getting the most we can out of every single warm weather day can lend to some longing for routine. To help you reset and start September on a health-focused track, we're sharing five things we do to start getting our health and energy back in check.

Try them for 5 days and let us know how you feel.

Ramp up your hydration: try 3 litres (12 glasses) of water every day. You'll see a big change in your skin, a reduction in inflammation & bloating, and boost in energy levels. Add cucumber & lemon for an alkalizing health boost.

Avoid salt: skip adding it to your food and opt for lower-salt options when eating out (eg. fast and processed foods are loaded with salt).

Cut-back on alcohol: get into 'Sober Sept' (zero alcohol) or go with the max 4 per week rule (that's regular size servings, total # per week).

Get into a daily greens habit: whether it's your favorite Blended green smoothie or a big salad, get into the 'big greens every day' habit. It helps keep your system regular, energy up and supports cellular health.

30-minutes of mindfulness: a data-device-free session of walking, meditation, yoga, swimming, hiking - any 30 minute session without technology and just your own thoughts. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful.

Below are our top 6 blend picks for helping with recovery, reducing inflammation, energy boosting and supporting gut health.

All of our blends are designed to nourish, energize, keep your mind and body healthy, and make taste buds happy. Here are our top 6 picks for health-resetting:

The Remedy

The Cherry Bomb

The Daily Chai

Vita-C Immunity

The Lime Mojito

Greens D-tox

Want help setting up a Blended program that's right for your taste buds and health goals?  We'd love to help.  Please email us at info@blendedforyou.com


Your Blended Team