Stay Calm & Eat Mint Nib Ice Cream
Something about me: I’ve always been fascinated with it girls.
It probably started with Mary Kate & Ashley. Then Lindsay Lohan. Rachel from friends was a big one for me. Posh Spice for sure. Edie Sedgwick omg omg the way I OBSESSED over her. Blair Waldorf, duh. Elle Woods, Regina George, Audrey Hepburn, even the girl who dies in Pretty Little Liars. And let’s not forget the queen of all it girls…Cher Horowitz.
Something else about me: I’ve never really been an it girl.
Always wanted to be, never quite was.
There were times where I maybe started to be, but then I would act like a lunatic, or be insufferable, and everything would come crashing down.
Why am I sharing this really embarrassing and low key cringy information?
Because I think we can all tap into our inner it girls. We can all be more effortlessly cool, vibey, and likable. The way that’ll look is different for all of us, but we can all have our own versions of it.
And it kinda starts with having a good attitude. Not getting frazzled easily. Being able to handle adversity. Being in a good mood more often. Not being difficult or irritable all the time. Having grace. Being able to hold more.
And in order to do that, you need to have a good nervous system.
Your Nervous System’
The nervous system plays a fundamental role in regulating our emotions, behaviors, and overall mental well-being. A well-regulated nervous system is crucial for maintaining a positive attitude, managing emotions effectively, and exhibiting traits such as ease, confidence, and resilience. Here's why:
Autonomic Nervous System (ANS) Regulation:
The autonomic nervous system (ANS) is responsible for regulating involuntary bodily functions, including heart rate, respiration, digestion, and stress response.
The ANS consists of two main branches: the sympathetic nervous system (SNS), which triggers the body's "fight or flight" response in stressful situations, and the parasympathetic nervous system (PNS), which promotes relaxation and restorative functions.
An optimal balance between the SNS and PNS is critical for maintaining emotional equilibrium and responding appropriately to stressors.
Stress Response and Emotional Regulation:
Chronic stress and dysregulation of the ANS can lead to persistent activation of the SNS and inadequate activation of the PNS, resulting in heightened emotional reactivity, irritability, and difficulty managing emotions.
Studies have shown that individuals with dysregulated stress responses are more prone to mood disorders, anxiety, depression, and other psychological symptoms.
Effective emotional regulation requires the ability to modulate physiological arousal and regulate emotional responses through the coordinated activity of the ANS and central nervous system (CNS).
Neurobiology of Emotional Processing:
Emotional processing involves complex interactions between brain regions involved in perception, cognition, and emotion regulation, such as the prefrontal cortex, amygdala, and limbic system.
Dysregulation of these neural circuits can disrupt emotional processing, leading to mood disturbances, impulsivity, and difficulty controlling behaviors.
Research has demonstrated that individuals with impaired emotional regulation show altered patterns of neural activity in regions involved in emotion regulation and cognitive control.
Impact on Cognitive Functioning and Behavior:
A dysregulated nervous system can impair cognitive functioning, attention, and decision-making abilities, contributing to difficulties in problem-solving, planning, and maintaining focus.
Emotional dysregulation can also manifest as maladaptive behaviors, including impulsivity, aggression, and substance abuse, as individuals seek to cope with overwhelming emotions or distress.
Health and Well-being:
Chronic stress and emotional dysregulation have been linked to numerous negative health outcomes, including cardiovascular disease, immune dysfunction, gastrointestinal disorders, and accelerated aging.
Conversely, promoting nervous system regulation through practices such as mindfulness, relaxation techniques, and stress management interventions can enhance emotional well-being, resilience, and overall quality of life.
A well-regulated nervous system is essential for maintaining emotional balance, managing stress effectively, and exhibiting positive attitudes and behaviors. By promoting ANS regulation, emotional processing, and cognitive functioning, you can cultivate resilience, emotional intelligence, and psychological well-being. Engaging in practices that support nervous system regulation can have profound benefits for mental health, emotional resilience, and overall quality of life.
Foods that Dysregulate You
Sugar and dairy can have various effects on the nervous system and overall emotional regulation, potentially leading to feelings of irritability, emotional dysregulation, and general discomfort. Here's a breakdown of how these dietary components may impact the nervous system and contribute to emotional disturbances:
Blood Sugar Dysregulation:
Sugar consumption, especially in the form of refined sugars and high-glycemic carbohydrates, can lead to rapid spikes and subsequent crashes in blood sugar levels.
Fluctuations in blood sugar levels can affect neurotransmitter function and contribute to mood swings, irritability, and difficulty maintaining emotional stability.
Research suggests that dysregulated blood sugar levels may impair serotonin synthesis and signaling in the brain, which can negatively impact mood and emotional well-being.
Inflammation and Oxidative Stress:
High sugar intake has been associated with increased inflammation and oxidative stress in the body, including the brain and nervous system.
Chronic inflammation and oxidative stress can disrupt neuronal function, impair neurotransmitter balance, and contribute to neurodegenerative conditions and mood disorders.
Studies have linked inflammatory markers in the brain to symptoms of depression, anxiety, and cognitive decline.
Gut-Brain Axis Dysfunction:
Dairy products, particularly those containing lactose and casein proteins, may contribute to gut inflammation and dysbiosis (imbalance in gut microbiota).
Dysbiosis and intestinal permeability ("leaky gut") can disrupt communication between the gut and the brain via the gut-brain axis, potentially affecting mood, cognition, and emotional regulation.
Research suggests that gut microbiota composition plays a crucial role in neurotransmitter synthesis, stress response modulation, and behavior regulation.
Neurotransmitter Imbalance:
Dairy products, especially those high in protein like cheese, contain amino acids that can influence neurotransmitter synthesis and function in the brain.
Certain dairy proteins, such as casein, may exert opioid-like effects and impact neurotransmitter systems involved in mood regulation and stress response.
Excessive consumption of dairy products may alter neurotransmitter balance and contribute to symptoms of anxiety, irritability, and emotional dysregulation.
This Dish
This Mint Nib ice cream is a knot to mint chocolate chip ice cream, but it has no dairy, no sugar, nothing processed; just good-for-you ingredients that support your mood, your nervous system, and help you unleash your inner it girl.
The Benefits
Rather than dairy and sugar, which is the basis of conventional ice cream, this ice cream uses medjool dates to sweeten, and a combination of cashews and coconut cream to make it creamy. Rather than processed chocolate chips, we use cacao nibs, which are incredibly good for your nervous system & emotional regulation. And rather than food coloring, we use SPINACH for an extra dose of nutrients and a beautiful vibrant green hue.
A note on the coconut cream: this isn’t my favorite ingredient to use because it’s so high in saturated fat. That being said, I would still argue that it’s far healthier than dairy because it does not have the inflammatory effect. And, we are constantly balancing flavor against health. I tried to make this ice cream a bunch of different ways, without using coconut cream, but the result was always the same: too icy, not creamy. The saturated fat from the coconut milk goes a long way to give this ice cream an ice cream-y mouthfeel, while having it be far healthier than your conventional counterparts.
Anyway, the ingredients in this mint nib ice cream come together to really support your nervous system & help you regulate your emotions, show up as your most confident, it girl, self. Specifically:
Cacao nibs are abundant in several neuroactive compounds, including flavonoids, theobromine, and phenylethylamine (PEA). Flavonoids, particularly flavanols, have been shown to support cognitive function, improve blood flow to the brain, and protect against age-related cognitive decline. Theobromine, a mild stimulant found in cacao, can enhance alertness and concentration without the jittery effects associated with caffeine.
Cashews, spinach, medjool dates, & cacao nibs are a good source of magnesium, an essential mineral that plays a crucial role in nervous system function, stress management, and mood regulation. Adequate magnesium intake has been linked to reduced symptoms of anxiety, improved sleep quality, and enhanced resilience to stress, and better overall moods.
Mint contains natural compounds such as menthol, which has been shown to have a calming effect on the nervous system. Inhaling the aroma of fresh mint or consuming mint tea may help reduce feelings of stress, anxiety, and nervousness, promoting a sense of relaxation and well-being.
Cacao nibs contain PEA, often referred to as the "love chemical" or "feel-good" neurotransmitter due to its potential mood-enhancing effects. PEA is naturally produced in the brain and has been associated with feelings of pleasure, euphoria, and well-being. Consuming PEA-rich foods like cacao may temporarily elevate mood and promote positive emotions.
Medjool dates are rich in natural sugars, primarily glucose and fructose, which provide a quick source of energy to the body and brain. Consuming Medjool dates can help replenish glycogen stores and provide a sustained release of energy, supporting optimal nervous system function and mental alertness.
The scent of mint has been associated with enhanced cognitive performance, including improved memory, attention, and alertness. Mint may stimulate brain activity and increase blood flow to the brain, which can support mental clarity, focus, and cognitive function.
The combination of theobromine and other bioactive compounds in cacao nibs may promote mental clarity, focus, and concentration. Consuming cacao nibs or dark chocolate has been shown to improve cognitive performance and increase alertness in some studies.
Despite its stimulating properties, the theobromine content in cacao nibs is typically lower than that of caffeine, resulting in a milder energy boost. The balanced combination of stimulants and calming compounds in cacao may promote a sense of relaxation and well-being without inducing jitteriness or anxiety.
Mint has a long history of use as a digestive aid, helping to relieve symptoms such as indigestion, bloating, and nausea. By promoting healthy digestion and alleviating gastrointestinal discomfort, mint may indirectly support mood and emotional well-being.
Medjool dates & cashews contain a variety of B vitamins, including B6 (pyridoxine), which plays a crucial role in neurotransmitter synthesis and nervous system health. B vitamins are involved in the production of neurotransmitters such as serotonin, dopamine, and GABA, which regulate mood, cognition, and emotional well-being.
Cashews contain tryptophan, an essential amino acid that serves as a precursor to serotonin, a neurotransmitter involved in mood regulation. Tryptophan is converted into serotonin in the brain, where it helps promote feelings of calmness, relaxation, and overall well-being.
Spinach is a good source of vitamin K, which plays a role in brain health and cognitive function. Vitamin K is involved in the synthesis of sphingolipids, a type of lipid found in brain cell membranes that is essential for neuronal signaling and cognitive processes. Adequate vitamin K intake has been associated with better cognitive performance and a reduced risk of age-related cognitive decline.
Medjool dates are a good source of essential minerals such as potassium, magnesium, and copper, which are important for nervous system function and stress management. Potassium helps maintain proper nerve signaling and muscle function, while magnesium supports relaxation and mood stability by regulating neurotransmitter activity.
Cacao nibs, spinach, cashews & medjool dates contain antioxidants, including phenolic compounds and flavonoids, which help protect the brain from oxidative stress and inflammation. By scavenging free radicals and reducing oxidative damage, antioxidants may support neuronal health and cognitive function.
The refreshing scent and flavor of fresh mint may have mood-enhancing effects, promoting feelings of positivity, vitality, and well-being. Mint-infused beverages or aromatherapy with mint essential oil may uplift mood and reduce feelings of tension or irritability.
Medjool dates are high in dietary fiber, including both soluble and insoluble fiber, which supports digestive health and promotes stable blood sugar levels. Stable blood sugar levels are essential for maintaining consistent energy levels and mood throughout the day, reducing the risk of mood swings and irritability.
Spinach is rich in folate, a B vitamin that plays a key role in neurotransmitter synthesis and methylation processes in the brain. Folate is involved in the production of serotonin, dopamine, and other neurotransmitters that influence mood, cognition, and emotional well-being. Deficiencies in folate have been linked to mood disorders such as depression and anxiety.
Cashews are a good source of protein and healthy fats, which provide sustained energy and support cognitive function. Protein-rich foods help stabilize blood sugar levels and prevent fluctuations that can contribute to mood swings and irritability. Healthy fats, such as monounsaturated and polyunsaturated fats found in cashews, are important for brain health and may help improve mood and cognitive function.
The natural sweetness and rich, caramel-like flavor of Medjool dates + the healthy fats + the other vitamins and minerals creates a highly satiating dessert that can satisfy cravings for sugary treats without the negative effects of refined sugars. You’ll probably find that this ice cream may help curb cravings for processed foods and promote a sense of satisfaction and well-being.
The Recipe
Ingredients:
1 can coconut cream (note: this MUST be CANNED coconut CREAM. no coconut milk out of a carton, nothing light, etc.)
1 cup raw cashews, soaked
1 cup pitted medjool dates
1 tbsp vanilla extract
1 bunch fresh mint
2-3 cups baby spinach
1/2 cup cacao nibs
Instructions:
soak cashews overnight in room temp water, or 10 minutes in hot water
strain & rinse the cashews
blend all of the ice cream ingredients together other than the cacao nibs until super smooth
fold in cacao nibs
pour the whole mixture into a freezer-safe container & set it in the freezer for a few hours before digging in
Note: it might be helpful to freeze into single serve containers rather than a big ice cream tub like I did in the pic & video. Once it’s FULLY frozen, you’ll need to let it thaw a bit before it’s the perfect eating texture, so it’s def a better move to freeze into small jars.
Links from this recipe
Ice cream container (again, I don’t recommend using this)
More on ‘It Girls’
For more on the nervous system, emotional regulation, the effect of sugar, and unleashing your inner it girl; listen to episode 178, “3 Tools to Help Unleash Your Inner ‘It Girl’” available everywhere you listen to podcasts (including Apple here), and you can watch the whole video on Spotify (available here).
