Good morning Green Goddess!

This is super delicious.

I am currently in a green-state-of-mind. I have stages where I embrace and wrap myself in specific colors that I seem to be drawn to - and right now it's lime-green.

So this fits the bill perfectly - and it's loaded with adaptogens and superpower foods to heal exhausted adrenals (which is what suffers when you are under stress - it's what produces cortisol in your body).

So this morning I am waking up to Carla Bruni...

Reading...

“Don't allow your mind to tell your heart what to do. The mind gives up easily.”
-Paulo Coelho, is an internationally acclaimed author best known for his book The Alchemist.


And licking my spoon clean with...

Green Goddess Elixir

• 1 scoop whey (serotonin boosting) 
• 1 tbsp. gelatinized maca (hormone balancing)
• 1/2 c. coconut cream (thyroid activating = fat-burn)
• 8 ice cubes
• 1 frozen banana (serotonin boosting)
• handful kale (immune boosting)

Blend 30 secs and top with raw cacao nibs.

It is SO yummy. Have a great Sunday.

Probiotics more efficient than antidepressants.

Probiotics have time and time again been found to be more efficient that antidepressants. Simply because the main neurotransmitter involved in happy mood - serotonin - 95% is found in your gut. Depression is directly related to malabsorption, food allergies etc. Changing what you eat, changes how you feel - naturally and long-term. 
One of my favorite breakfasts is berries with raw sour cream or just plain yogurt - raw yogurt has higher probiotics contents and thus the antidepressant effect is that much more potent. If I'm on the go I'll layer in a jar - so pretty.

Raw Cocoa is nature's most potent tool to lengthen telomeres.

Mouthwash For Healthy Smiles!

Did you know that most of the mouthwash you buy are filled with chemicals that have been linked to mouth cancer? And that most irritate the gums causing gum recession and creating biofilm on your teeth, thereby preventing new enamel from forming!

What you are paying for is simply an artificial feeling of clean due to the alcohol contents and minty taste.

You can easily make your own mouthwash that is free of chemicals, perfumes, preservatives, artificial colors, and more with two simple ingredients—water and essential oils—which kills the bacteria that produce plaque along with penetrating through the teeth, ensuring that no inflammation in the dental canals can arise - much more efficient than chemicals used in traditional mouthwashes.

Try this simple and cost effective mouthwash recipe for a clean, refreshed, and healthy mouth.

Ingredients:

10 drops of essential oils (oregano, peppermint or grapefruit oil)

2 cups water (distilled, filtered, or boiled water)

16 ounce dark glass bottle

When using, shake first and take a small sip of your homemade mouthwash. Swish around your mouth and gargle for 30 seconds and then spit.

I do this myself, and I can say the results have been amazing - my teeth are stronger and cleaner than ever! I also encourage you to not use regular glycerin and fluoride loaded toothpaste - issue is it creates biofilm that prevents new enamel from forming so your teeth slowly but surely get weaker with time.

What do I recommend brushing your teeth with? Well, I brush with Dr. Broenner's peppermint soap - yes, I know what you are thinking: SOAP? Well, doesn't it makes sense actually to brush dirt with soap? Not just any soap though - the key is to get soap FREE of glycerine and fluoride. Glycerin is present in most soaps these days, and it hinders renewal of collagen (when used on skin = more wrinkles!) in addition to preventing new enamel on teeth from forming. That's why we get weaker teeth and more dental problems with age, however careful we are about brushing daily! 

Glycerin-free soap deeply cleanses and I can personally say that my teeth are now stronger than they were, when I was brushing with regular toothpaste. I do it because it works - simple. And just rinse and cleanse with water a couple times and the soapy taste is gone - it's a small inconvenience to pay for healthy teeth after all!

Reference:

J Adv Pharm Technol Res. 2011 Jan-Mar; 2(1): 3–8. Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). Gagan Shah et al.

Why you should eat organ meats - nature's most potent superfood!

Calf liver from pasture raised animals contain every nutrient you need to detox from neurotoxins and many involved in boosting testosterone and metabolic rate - more nutrient dense than apples/ carrots or any veggie that we generally think of when we need a vitamin boost. And did you know that animals get sick and die if only fed lean cuts of muscle meat - many of the key nutrients we need to thrive are in the fat and organs - contrary to the health food mainstream brainwashing!

Calf liver sauteed in pasture butter with spring onions and mushrooms and just a bit of bacon.

Ayurveda for New Moms

How you care for your healing body influences not only your ability to nurture your child, but also your health for the next few decades.

The first 2 weeks after birth your body goes through immense changes hormonally that also affects your brain and biochemistry. 

In Ayurveda this is described as an increase of vata in new mothers - in Western medicine this corresponds to a serotonin related imbalance:

- Cycling emotions


- Anxiety


- Short attention span

 
- Poor memory


- Dry skin, hair and nails


- Stretch marks


- Stiffness


- Poor circulation


- Fatigue


- Low digestive fire


- Constipation

The above symptoms can quickly be addressed if a daily ritual that caters to the resetting of internal rhythms is started upon. The most important aspect is consistency - it takes approx. 2 weeks to set a new internal rhythm.

An easy thing that you can do right away is to get in the habit of waking your body up with a tea that has healing properties for those ailments your body struggles with as a new mom.

NEW MOM TEA RECIPE

What’s in it?

1 tbsp cumin

Builds healthy digestive capacity, reduces vata

1 tbsp fennel seeds


Builds healthy digestive capacity, encourages breast milk production

1/2 tbsp coriander


Builds healthy digestive capacity, reduces inflammation, clears excess fluids

1 tbsp fenugreek 


Rids the body of excess swelling and water retention and encourages breast milk production

1 tbsp wild yam or licorice

Supports the endocrine system and reproductive tissue in healing; has antiviral properties

1 pinch lavender


Calms the nervous system and is antimicrobial

What to do?

Mix the above dried herbs in 5 cups of boiling water. Let steep 10 minutes. Strain and sip throughout the day in addition to always starting your day with a mug of this healing tea!

Fingerlicking GLuten, GrAiN & Lactose FREE PAAAANCAKES! Super yummy!

Drink Your Shrink: Calming Lemon Balm Ice Tea

I love sipping this during the hot days of summer!
Lemon has an alkalizing effect on you body and thereby works anti-inflammatory together with the raw honey. Do remember that honey is one of those foods that absolutely must be taken raw (check the label, it should say raw on it). Excessive heating - as in pasteurization - changes its properties as it ferments; disabling your body from digesting it and turning into a sticky glue-like toxic substance in your body. This is also why pasteurized honey is a no-go in Ayurvedic medicine.

Lemon balm is one of those herbs that have been used since ancient times to calm an overexcited nervous system. Lemon balm has been found to reduce cortisol levels and also levels of an enzyme that breaks down the neurotransmitter GABA -- an inhibitory neurotransmitter known for its calming effects on the nervous system, particularly an area called the hippocampus.
To notice a significant calming effect and boosting GABA measurably, you need dosage levels of 50- 200 mg/kg body weight daily for three weeks.

The results of lemon balm's actions in reducing cortisol and preserving GABA promote cell growth and development in the hippocampus, which is part of the limbic system and contributes to the control of emotions such as anxiety.

A great and healthy alternative to Xanax which is one of the fastest growing prescription drug addictions in the United States, by the way. Xanax is a benzo used to treat anxiety and panic disorders; the side effects are vast and range from irregular heart-beat to depression. Even though Xanax may be used in short-term scenarios, keep in mind that it does not boost your brain-GABA levels which is the real key to overcoming anxiety for good!

You are anxious because your body's stress filter is off - so you need to restore it rather than simply suppress the symptoms temporarily!

If this doesn't do it for you, know that anxiety can also be a symptom of other brain chemicals being out of whack - i.e. excessive high dopamine, low serotonin and/or a combination. That's why it's important to understand your unique biochemistry type, so you match your diet, supplements and lifestyle with your genetic profile - whether it be for preventative or treatment related purposes!

An online biochemistry testing incl. lab analysis and a health provider service will be launching at The Nutrition Doctor's site Www.ChristinaSantini.com end of August, so stay tuned!

Makes 8 servings.

What's in it?

• Big bunch of fresh lemon balm stalks with leaves
  
• 1/2 cup of raw honey
• 1/4 cup of lemon juice
• 8 cups water

What to do?

• Stuff as much rinsed lemon balm into a slow cooker as will fit and cover with 8 cups of water - let simmer for about 3 hrs on low heat.
• Drain the resulting liquid into a pitcher
• While it's still warm, add raw honey and lemon juice. 
• Add more water to taste
• Chill before serving

Reference:

Dae Yoo, Jung Choi, Woosuk Kim, et al. Effects of Melissa officinalis (Lemon Balm) Extract on Neurogenesis Associated with Serum Corticosterone and GABA in the Mouse Dentate Gyrus. Neurochemical Research (13 November 2010), 

pp. 1-8, doi:10.1007/s11064-010-0312-2

I can't believe it's NUT butter!

I love breakfast. I love waking up knowing there is something delicious in store right around the corner! And that usually means that there has to be something rich and creamy about it.

That said, I want breakfast to give me a steady energy and feel-good feeling throughout the day, so starting off with bacon covered waffles floating in syrup and hash-browns does not entice me.

Finding that perfect combination of indulgence that nourishes my body, mind and soul is a fine line.

Enter MARZIPAN spread with tiger-stripes! MHMMM!!! Lick it baby!

I made this up as I was longing for genuine Lubeck marzipan that you can only get in Northern Europe. It is usually something we eat dipped in dark chocolate and infused with lemon zest during Christmas, but why wait if you love something so? I am a fond believer of including desserts and decadence as part of your meals; that way you never feel deprived, and you can include it as part of you daily healthy eating habits - it is not about cheating, but all about treating yourself!

Sprouted Ezekiel toast spread with homemade marzipan 

and sliced banana (sans stripes)

Tigress Marzipan spread

So, what's in it?

• 1/2 c. blanched almonds
• 1/2 c. raw buckwheat honey

So, what to do?

Blend til a fine paste in a food processor.

That's it!

Now simply spread on whole-wheat toast and serve with sliced banana and/or drizzle with melted dark chocolate (my fav being Guanaja from the French chocolate brand Valhrona. Lindt 70% works fine for this as well).

Take a bite. So. Unbelievably. Good.

And it only has good stuff in it!

I like to eat my tigress toast with a soft-boiled egg and a mug of black coffee. The perfect combination of sweet, savory and strong-black-bitter. Gotta love breakfast.

Strawberries 'n cream. Lick it baby! The best thing since whipped cream...

is CASHEW CREAM!

Wait a minute while I lick my bowl clean - yes, it really is THAT good!

One of my favorite ways to start the day with is a strong chai and strawberries marinated in Italian aged balsamic vinegar with orange shavings and topped with cashew cream... sometimes if I'm lacking energy I will add a generous sprinkle of raw cocoa nibs! TO-DIE-FOR!

For the Balsamic marinated strawberries:

So, what's in it?

• 4 tbsp. aged balsamic vinegar
• 1/2 of an organic orange peel (shavings)
• 1 tbsp. raw Manuka honey
• Freshly ground black pepper
• 8 oz. sun-ripened organic strawberries (remember berries are one of those things you absolutely must buy organic as they are one of the most pesticide sprayed foods around! Pesticides act like neurotoxins and endocrine disruptors - they accumulate in your fatty tissue. Anything that messes havoc on your brain chemistry and hormones is FATTENING! One of the most efficient ways to detoxify from heavy-metals and pesticides is by supplementing with zinc, selenium, iodide, vitamin C and N-Acetyl-Cysteine).

So, what to do?

Slice strawberries

Shave the orange peel

Mix all the ingredients in a bowl and cover firmly; place in fridge

Let the strawberries marinate for min. 6 hours (I usually do this in the PM, so they're ready when I wake up)

Cashew cream + marinated berries...

fingerlicking pleasure in a bowl!

For the cashew cream:

So, what's in it? 

• 1/2 c. cashews
• 1/2 c. water
• 2 medjol dates
• Sprinkle of Himalayan sea salt

So, what to do?

Blend for 30 seconds. That's it!

You can make it thicker/thinner by varying the amount of water you add - the above amount results in a pretty thick yogurt like texture - see picture to the right.

Sometimes I like it more liquidy; I will typically use a 1:2 nuts to water ratio.

Who Can Resist Cinnamon Baked Apples...

Apples growing wild, Sweden

I adore the fall...  picking crisp apples from the trees to use in pies and apple butters; watching the crinkly leaves dance on the ground. I find there is something almost magical about this change in season. The blood-orange and deep red hues that clash with the wet, black soil. The wind blowing through to your core, so you feel that something is changing. Something is on its way. Something new and unpredictable. There is something in the air. The heaviness and humid weight of the summer disolves into fresh rain and stormy black skies. And there seems to be this space in time where you can decide which path to follow. As if you reach a crossroad that go with the season. And sometimes you choose to go where no trail is, and you make your own. Wondering where you end up.

And then the sweet smell of fresh baked cinnamon apples pulls you back to reality. And you know that you'll be fine. Everything is going to be alright.

The Nutrition Doctor's Cinnamon Baked Apples

Ingredients
4 apples
4 tablespoons brown sugar
1/2 teaspoon ground cinnamon
1 cup rum or apple juice
4 tbsp. mixed raisins and walnuts

Preparation
Preheat oven to 350°F.Create a small well in the center of apples by cutting out the stem and core and leaving the bottom intact. Transfer the apples to an 8-by-8-inch glass baking dish. Fill each well with 1 tablespoon brown sugar and 1 tbsp. of the raisin-nut mix. Sprinkle cinnamon over apples. Pour rum or apple juice around the apples, cover with foil and bake until soft, about 1 hour. Let cool before serving.

I like to serve them topped with Greek yogurt (and you want the full fat version here - the non fat is way too tart - also remember that the healthy compound CLA is found only in animal and dairy fat).

"There never has been security. No man has ever known what he would meet around the next corner; if life were predictable it would cease to be life, and be without flavor."

Eleanor Roosevelt
1884-1962, First Lady of the United States and Civil Rights Activist

I can't believe it's NUT milk!

My favorite indulgence before bed is to savor a tall glass of milk. Cashew milk, that is.

Cashew milk. SO creamy. SO rich. So good for you!

Regular pasteurized cow's milk, containing the for humans difficult to digest lactose and casein, is an absolute health disaster. Pasteurized milk consumption has been tied to everything from allergies, asthma, eczema and mucus production. Pasteurized milk is simply one of the biggest contributors in our diet to inflammatory based diseases. Everything you know about cow's milk is probably part of the Dairy Industry myth. All cow's milk - regular and organic - has 59 active hormones and allergens. Most cow's milk has measurable quantities of herbicides, pesticides, dioxins (up to 200 times the safe level), up to 52 powerful antibiotics (perhaps 53 if you include LS-50), blood, feces, dead bacteria and pus. Cow's milk can have traces of anything the cow ate, including such things as radioactive fallout from nuke testing; the 50'ies strontium-90 problem.

Now how's that for enjoying dipping your home-baked cookies in - yummy in your tummy. Or not.

And that's why I make my own cashew milk - not only is it nutritious, but even more importantly: it is simply delicious!I crave rich, creamy and full-bodied flavors and cashew milk's got it!

So, what's in it?

• 1 cup of water
• 1 tbsp. cashew-butter OR 2 tbsp. cashews
• 1 medjol date
• 1 pinch of sea salt

Add a banana with your cashew milk before bed to calm down your CNS!

And I like to add a scrape of real vanilla pods as well. Sometimes I switch vanilla for 1/2 tsp. each cardamom and maca which gives it a deep fragrant, earthy flavor! You can get hold of maca here.

So, what to do?

Pour everything in a blender or vita-mix and hold tight for 30 seconds.

That's it!

Nutritious and delicious - once you go nuts, you never go back!

I Scream, You Scream... We All Scream For Ice Cream!

The Amaretto and the protein density 

in the Greek yogurt is the secret 

to the smooth silkiness that out-rivals 

any Italian gelato.

I love Haagen Dazs, but admittedly it is not something that I would ever eat for breakfast. In the heat of summer I do crave that rich, cool, creamy sensation that just seduces your taste-buds from the first lick more than anything. So, I figured I'd make my own makeover using a stable I always have in my fridge: Greek yogurt. This is actually something that you can savor for breakfast - high in protein, probiotics and clean of junk, it is truly a delicious and satisfying treat for all your senses.

And yes, so much so, that I lick my bowl clean when no one is looking.

So, what's in it?
(Makes approx. 4 servngs)

• 3 cups 2% Greek plain yogurt
• 1 cup raw buckwheat or wildflower honey, liquid 
• 2 tbsp. Amaretto

So, what to do?

Mix ingredients in food-processor and freeze according to instructions in an ice-cream machine (alternatively, you can freeze in an ice cube tray and then blend 6 cubes per serving, when you want to dish it, but you really do need an ice-cream machine to get that smooth seductive silkiness going.

I like to serve it with chopped figs and shaved, dark chocolate or banana slices and coconut flakes. Sometimes I'll drizzle some raw medical-grade Manuka honey over... Give in to temptation.

DIY Bright 'n Balanced pH Skin Toner

So in response to last week's post on the importance of following the pH balance rules and adhering to a slightly acidic skin care regime in order to minimize the appearance of fine lines and prevent bacterial proliferation, here is a do-it-yourself skin toner recipe that The Nutrition Doctor uses to brighten and balance complexion.

It's cheap, super efficient and void of unnecessary fillers.

And it only takes 30 secs or less, so we can head off to more important stuff than spending hours in front of the mirror, while still looking great.

Matcha powder green tea that you whisk in a bowl
has the highest ORAC

That's how we like it.

This diy skin toner recipe keeps a week in the fridge.

When can you expect results? In a month if you use it consistently AM & PM - for best results follow with The Nutrition Doctor's moisturizer series.

Santini Skin Solutions™: Bright & Balanced Toner

So, what's in it?

• 1/2 c. green tea
• 1/2 c. lemon juice, freshly squeezed 
• 2 slices of ginger
• 1 tsp. raw Manuka honey

Green tea is high in antioxidants that help fight oxidative stress and prevent DNA damage to your skin.

Lemon is acidic and helps maintain an optimal skin pH balance as well as it enhances the efficacy of the antioxidant value of the green tea! Lemon also contributes with vitamin C which naturally brightens and evens out skin tone.

Ginger increases circulation and stimulates cell renewal.

Manuka honey add moisture and is reknown for its anti-bacterial and anti-anflammtory porperties - topically as well as internal!

So, what to do?

Steep the green tea and ginger slices for approx. 4 minutes in hot, but not boiling water.

Let it cool completely before adding lemon juice and honey.

Pour in a clean bottle (preferably with a spritzer attached, available in cosmetic stores) and store in the fridge.

Whenever you need it swipe over your face with a cotten ball or simply spritz.

Anti-aging in a bottle for less than $2. What's not to love!

Eating breakfast shown to reduce brain signals that when active, lead to reward driven eating behavior.

Check out the texture!
There is nothing better than starting off the day 

licking a bowl clean of ice cream...

 slightly naughty, but it really is good for you! Depending on what I crave, 

I'll top it with berries, shaved dark chocolate, chopped nuts 

or simply drizzle some raw honey over it. 

So. Unbelievably. Good.

New study explains the brain chemical science of what we already know: Eating breakfast in the morning reduced brain activity in the regions associated with motivation and reward, which is also where dopamine is released – a hormone that plays a role in emotional well-being and pleasure. Skipping the most important meal of the day is associated with more snacking and food cravings.

More protein in the morning reduces snacking

Functional MRI (fMRI) was used to look at brain activity related to food motivation and reward. The researchers also measured appetite perceived by the teens, hormonal markers and psychological motivation related to desire to eat.

The adolescents who ate breakfast reported greater satisfaction and less hunger throughout the morning, compared to those who skipped breakfast.

The Nutrition Doctor in The Kitchen is right now making frozen yogurt with just 3 ingredients: Greek yogurt, raw honey and a tiny drop of Amaretto.
When making your own fro-yo, the secret to amazing rich creaminess that just wraps around your tongue like silk is to use 2% Greek yogurt and adding just a drop of liqueur to lower the freezing point and avoid ice crystals. Greek yogurt is a great breakfast choice as it has triple the protein contents of regular, so it satisfies you longer than regular plain yogurt. In the heat of the summer this is one of my breakfast favourites - yes ice cream for breakfast. Rich, creamy... so decadent yet oh-so-good-for you. Lick it, baby!

Reference: Heather J. Leidy et al. "Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study”. Obesity (2011) doi:10.1038/oby.2011.108

Go bananas for Jack Lalanne...

Before there was a Dr. Oz... and before Jillian Michaels started shouting her lungs out... and way before Jane Fonda did buttock twists... there was one man, and one man only....

You gotta love Jack Lalanne. In this clip Jack shows us how to prepare a dessert that will make us more glamourous. And I'm absolutely bananas about it!

Mashed banana coconut-raisin pudding.

The Glamourous Banana Recipe:
1 banana
1 tbsp. shredded coconut
1 tbsp. raisins
1 tsp. raw honey

Mash that banana
Sprinkle the raisins and coconut 
Drizzle the honey...
That's it - now you are one step closer to being glamourous!