Mood Boosting Recipe: Chia Pudding

“Breakfast is the most important meal of the day” 

I’m sure many of us grew up believing this was true and you may even now say this to your own children. However, some contemporary nutrition scientists are seeking to convince you otherwise. Fasting mimicking diets that advocate an overnight fast of 12-16 hours are growing in popularity and are leading some to skip breakfast in the pursuit of health. 

So, should you eat or skip breakfast? Well this depends on your personal set of circumstances. Working with a registered nutrition practitioner will help determine the right approach for you. 

One of the first things I do when working with clients is to assess their levels of stress. For individuals exposed to high levels of stress, skipping meals may not be ideal.

The link is the stress hormone, cortisol.

Cortisol is a hormone released from the adrenal gland when our blood sugar drops below the normal range, for example when a meal is missed. It acts as the signal to convert stored glycogen into glucose for energy. In a chronically stressed individual, this may add to the demand on an over-burdened adrenal gland that is already producing excess cortisol to manage the stress response.  Therefore, eating regular meals including breakfast is important to keep blood sugar levels within the normal range. 

 Chia pudding can be a great solution for breakfast for those who are busy and under a lot of stress:

•  It is quick and easy to prepare and can be made the night before work, making it a good grab and go option. 

• Chia seeds are a source of protein and fibre, both of which have been shown in the research to be useful in balancing blood sugar. 

• Chia seeds are a source of omega 3, an anti-inflammatory fatty acid, useful for combatting excess inflammation that may have built up as a result of chronic stress. 

Chia Pudding

Serves 2

Suitable for vegans and gluten-free

Ingredients:
100g chia seeds
400ml almond milk 
1 tbsp pure maple syrup
1 vanilla pod  
Almond flakes, raspberries and mixed seeds to serve

Method: 
Cut the vanilla pod in half and remove the black vanilla seeds. Discard the pod.  Mix together the chia seeds, almond milk, maple syrup and vanilla in a bowl and leave to soak overnight. The chia seeds will absorb the milk and expand to form a rice-pudding consistency . In the morning divide the chia pudding between two bowls and serve with the almond flakes, mixed seeds and raspberries.

Nutritional bonus of this recipe:
​The toppings on your chia pudding may also support stress management:

• Mixed seeds and almonds not only increase the protein in this meal, they are also a source of the fatty acids required for effective adrenal hormone production in the body.

• Berries such as raspberries are a source of antioxidants, required by the body for effective detoxification and elimination of excess hormones such as cortisol.  

For advice on how you can manage stress through personalised nutrition and lifestyle medicine, contact us here.