Happy National Cookie Day! 🍪

Here’s a new cookie recipe to try!

Miso Tahini Cookies

INGREDIENTS

2 Tbsp ground flax

5 Tbsp water

1 ¼ cups almond flour

1 cup sugar

1 tsp baking powder

¼ cup sesame seeds

1 cup tahini

2 tsp brown miso paste

¾ cup chocolate chips

flakey sea salt optional but encouraged

INSTRUCTIONS:

1. Preheat oven to 350 °F and line a baking sheet with parchment paper.

2. Make your flax egg by combining water and ground flax in a small bowl. Set aside.

3. Combine almond flour, sugar, baking powder, and sesame seeds in a large bowl.

4. Add the miso, tahini and flax egg. Mix well to combine all ingredients. It takes some time to ensure all the tahini is combined throughout the dry ingredients. If your tahini is more solid than liquid you might need to use your fingers to get it well incorporated.

5. Add the chocolate chips and combine well.

6. Measure out 1 Tbsp of dough, roll it into a ball and place on the baking sheet. Flatten slightly with your palm. 7. Sprinkle a small amount of flakey salt on top. Repeat with all cookies.

8. Bake for 10-12 minutes or until golden brown on the bottom and edges. Transfer to a wire rack to cool.

9. Enjoy!

Recipe from Harvest Table Nutrition

Inside-Out Skin Tips

The main driver of unhealthy skin is 💥inflammation💥 which means a sustainable solution has to address this root cause.

We do that from the inside out, with things like:

✔️ Omega-3 Fats (essential fatty acids in fish, nuts, & seeds)

✔️ Sleep (disrupted sleep increases markers of inflammation)

✔️ Movement (exercise improves metabolic health to reduce inflammation)

✔️ Water (skin is approximately 64% water)

✔️ Colorful foods (antioxidants help to combat inflammation)

✔️ Probiotics (supporting the microbiome and gut-skin axis)

These are just a few examples of how we help our clients combat breakouts, redness, rashes, and irritated skin. The best solution for your skin will be unique to you, and we would love to help.

Ready to get to the root cause of your unhealthy skin?

🔗 Click the link in our bio to get started!

How to Support Estrogen Metabolism

💥 Not all estrogens are equal.

Maybe you’ve heard that estrogen fuels breast cancer risk.

But did you know that there are many different estrogen metabolites and some present a greater risk than others?

Also, estrogen metabolites interact with genetics, liver enzymes, antioxidants, and other biochemical pathways to ultimately determine breast cancer risk.

Meaning estrogen is only part of the puzzle 🧩

Some things we can do for healthy estrogen metabolism include:

▪️ Support estrogen elimination from the gut with fiber-rich foods, probiotics, and supplements like calcium-d-glucarate

▪️ Support estrogen metabolism in the liver with sulfur-rich foods (like onions, garlic, broccoli, cauliflower, and Brussels sprouts) and antioxidant supplements like resveratrol

▪️ Support production of more favorable estrogen metabolites with supplements like DIM (diindolylmethane) and I3C (indole-3-carbinol)

The best approach is one that is personalized to YOU.

If you are looking to strike the perfect balance of hormonal health today and disease risk reduction down the road, we are here to help.

🌱 Get started at our practice through the link in our bio!

#estrogenmetabolism #breasthealth #hormoneoptimization #hormonehealth

REFERENCES:

-Das S, Somisetty VS, Ulven SM, Matthews J. Resveratrol and 3,3'-Diindolylmethane Differentially Regulate Aryl Hydrocarbon Receptor and Estrogen Receptor Alpha Activity through Multiple Transcriptomic Targets in MCF-7 Human Breast Cancer Cells. Int J Mol Sci. 2023;24(19):14578. [link]

-Siddiqui R, Makhlouf Z, Alharbi AM, Alfahemi H, Khan NA. The Gut Microbiome and Female Health. Biology (Basel). 2022;11(11):1683.. [link]
-Starek-Świechowicz B, Budziszewska B, Starek A. Endogenous estrogens-breast cancer and chemoprevention. Pharmacol Rep. 2021;73(6):1497-1512. [link]

Step 1 = Listen to Your Hormones

But wait! Let me finish ⬇️

Hormonal changes are not the only possible causes for these issues. To fully understand, we need to look at the complete picture, including your health history and labs.

That being said, I believe you deserve to understand your body!

Here’s what more women need to know:

Perimenopause can begin as early as age 35. It’s common for progesterone to decline before estrogen, creating a picture of high estrogen. That means…

👉 Worsening PMS, bloating, and heavy periods rather than what you might be expecting from “menopause.”

The good news is that we have an extensive toolbox to support healthy hormones and ease the transition with lifestyle, nutrition, and supplementation.

📲 Share this with a friend who might want to hear this!

Goitrogenic Foods: Good to Know

How to safely eat goitrogenic foods 👉

You may have heard of “goitrogens,” or foods that interfere with thyroid function. Specifically, these foods interfere with the uptake of iodine into the thyroid gland and the ability of the thyroid to make thyroid hormones.

But when you see a list of goitrogenic foods, you’ll notice that many of these foods are healthy and nutrient-dense foods, like:

🥦 Broccoli, cauliflower, kale, Brussels sprouts, & collards

🥜 Flax seeds, pine nuts, & peanuts

🍠 Millet, corn, & sweet potatoes

🥢 Tofu, tempeh, edamame, & soy milk

While it’s possible for these foods to cause thyroid problems, most people are able to eat moderate amounts without them affecting the thyroid. Here’s what’s good to know:

🔥 Steaming, boiling, or fermenting these foods reduces the goitrogenic effect

🧂 People with an underlying iodine deficiency are at a higher risk of developing thyroid problems when consuming goitrogens

🥦 The biggest risk comes in when these foods are consumed raw and in concentrated amounts (like juices)

Dietary choices always need to be individualized, which is why it is best to work with a knowledgeable practitioner.

🌱 Get started at our practice through the link in our bio!

#goitrogen #thyroidhealingfoods #thyroidhealthyfoods #thyroidnutrition #elementsnatmed

Reference

Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929. Published 2020 Sep 24. [link]