This mood-boosting smoothie helps fight the cold weather blues

If ever you needed proof that the universe does indeed have a sense of humour, digest this fact: The earth is closer to the sun in the winter. Yup. Closer. If I can count you among my fellow Northern Hemisphere humans, and I can, you are either tickled into a smirk by that or reduced to a pile of tears and lamentable WTFs. Either way, well played universe! You got me.

If you get sad come winter, you're not alone. Some stats suggest 20 per cent of people are profoundly bummed out to varying degrees come the cold months. Without bumming you out further with science, the gist is the less nerve messages get triggered by sunlight from your eye to your brain, the less your moods are bound to behave. If you need some science name drops, serotonin and melatonin were at the party. But they were being total jerks. A change in these chemicals can trigger depression. Lack of sunlight affects that. Plain and simple.

If you're still in that "the sun's not further, WTactualF?" pile, fret not. I'm right in there with you. Anxiety and depression come looking for old beardo (that's me) this time of year. Not becoming a carb vacuum and working out helps me get through the frigid greyness of winter, but I'm convinced my morning smoothie, approved by nutritionist Andrea Rubin, does a lot of the heavy mood lifting.

Here's what's in my go-to evergreen smoothie, and why it can help keep you healthy and happy from winter solstice to spring thaw:

1 ripe banana
Aside from providing an energy boost, bananas are a great source of tryptophan, an essential amino acid (which just means you need to eat it to get it, because your body can't make tryptophan). But it'd be helpful if it did because your human form converts it to serotonin, a mood booster and stress reliever. Aside from picking up the corners of your mouth and overall outlook, Rubin told me bananas are a great prebiotic. Which is science for "helps your digestion, immune system and appetite control". Yay to less winter blues binge eating in a sofa cocoon!

1 half cup of berries
I like blueberries, but whatever your berry choice, go dark. Rubin reminds us that vitamins and minerals can literally be seen in fruits and veggies, meaning that darkness broadcasts high levels of antioxidants. You've heard of them. They fight the radicals that lead to disease in your body. On top of providing your body with cold and flu fighting super soldiers throughout the winter, blueberries improve cognitive health, reducing your chances of neurodegenerative illnesses like Parkinson's. Note: Fruit is flash frozen, in season, at the height of its freshness so summer nutrients stay locked in. Go ahead and hit up that freezer aisles, I'll wait.   

1 cup of almond milk
I use an almond milk infused with coconut because yum, but Rubin suggests choosing any milk alternative enriched with calcium and vitamin D. The sun's UV rays, which provide us with tons of D to convert to happiness in the summer, just aren't strong enough in the winter. Again, even though it's closer?! What!? Come on!! Sorry, I guess I'm grumpy because vitamin D is a big one and it's strongly linked to depression. In fact, it's been shown to greatly improve serotonin levels, so get plenty. Almond milk is also a solid source vitamin E which has been linked to better mental function. In fact, most Alzheimer's patients were found to have very low levels of vitamin E. Get some before you forget that the sun is closer to the earth in the winter. Actually, maybe that's for the best.

1 pinch of cinnamon to taste 
Aside from being really tasty, and like having autumn in your mouth, cinnamon works with those blueberries as a super antioxidant. It even outranks big antioxidant bosses like garlic and oregano. But numerous studies also tout cinnamon as an effective anti-diabetic. "But I'm not diabetic," you yell through your scarf. It's okay, it just means that on top of fighting cold bugs, cinnamon reduces the amount of sugar that gets into your blood when you eat. The result is your sugar levels don't spike (and consequently never crash) leading to overeating, a common occurrence when moods are low in the colder months. It can be an unhealthy cycle of all the pizza because sadness and then sadness because all the pizza.

1 splash of vanilla extract
Frankly, this is just a good source of delicious awesomeness. The end. Okay, it is really tasty in a smoothie, but studies have shown vanilla to be a significant anti-inflammatory. Inflammation isn't just the cause (and result btw) of countless injuries and illnesses, it also greatly exacerbates depression. In fact, patients suffering from clinical depression (that's the really bad kind) showed measurable levels of inflammation 50 per cent higher than normal. The science is in and anything you can do to lower inflammation is worthwhile. If that includes putting vanilla in your morning smoothie, cloudy heavens be praised. Your body and mind will thank you, hopefully by not being sick and sad.

1 tbsp of almond meal 
More almonds. I love them. But love isn't always enough. Good news though because Rubin celebrated the satiating value of my beloved crushed nuts. Satiety is the opposite of appetite so you're crazy winter food cravings, the ones that make you binge because you're sad and then sad because you binged, can remain in check. Largely because almonds are a good source of fiber and protein. Plus, they're full of magnesium which helps support your immune system, blood pressure, muscle and nerve function, and even heart rhythm. One key study even showed magnesium to be a "rapid cure all" for everything from major depression to anxiety to headaches to basic irritability. So, my love is justifiable. Make sure your levels are high enough. But get your own.

1 tbsp of flax seed 
Flax is a great source of fibre, which your body needs for heart health and digestive function, but it also contains omega-3 fatty acids which boost, you guessed it, serotonin levels. Are you picking up on the theme? The healthy digestion is key though: Much of our serotonin production happens in our gut. Bonus: Phytochemicals called lignans are also found in flax which have proven effective for fighting skin and breast cancer. Plus, flax will make you hair shiny, so at least you'll look cute while you're bummed out about winter.   

1 tsp of spirulina
I'll level with you, spirulina comes from the sea and smells like it. But aside from turning your smoothie deep green, you won't know it's there. You will, however, be glad it is. Why? It's a super food. On top of giving you even more antioxidants and magnesium, spirulina will provide your daily dose of iron, which combats fatigue. Perfect for winter mornings. It also has the stress fighter B6 and is a natural probiotic. Probiotics are live bacteria — which might explain that initial sea creature smell. But don't panic, it's worth it, because they boost your mood. Plus, Rubin confirms that including "a probiotic like spirulina can aid in regulating digestion as well as boost immune function —especially important for the winter months". It's also got a ton of protein and potassium, both of which are great for you muscles and your mind. Eat those sea creatures.

2 scoops of whey protein powder 
I'm betting this ingredient is the real key to mood boosting. Full disclosure: Rubin suggested switching out this ingredient with hemp or soy to make the smoothie fully vegan, but she was totally on board with the satiating power of whey protein. I use a pricey isolate version from GNC, but it's worth it. Protein fills you up and studies show that your brain needs it to make dopamine, norepinephrine and, yes, serotonin — all crucial for your mental well being. Whey also contains zinc, which helps in the prevention of depression and anxiety. And it improves memory. At the very least you'll remember where you put the remote when you give up on winter to watch all three seasons of Brooklyn 99 on Netflix.

Andrea's last official note to me was that my smoothie was "well rounded with complex carbs, adequate protein to maintain satiety and fiber, both soluble and insoluble, to control cravings and maintain health".  Nice. She also said the smoothie sounds delicious. I assure you it is. Go chug one and let me know.

Also let me know where the eff the sun is hiding when it's supposed to be so into us right now!? Why!?

*If you're having a really tough time with anxiety, depression or anything else that is deeply affecting your quality of life, a smoothie won't fix everything, ask for help. Seek out a professional or have someone seek one out for you.