conscious eating

Functional Foods to Balance Hormones

by Tamara Luck

Women’s hormones are a complex, yet interconnected web of signaling molecules that impact almost every aspect of our well-being. The food on our forks modulates estrogen and progesterone, and is responsible for maintaining our sexual health, bone density, metabolism, energy and more. Estrogen, one of two primary women’s sex hormones, is mainly responsible for the development of the reproductive system. While estrogen plays many important roles in the body, too much estrogen, relative to progesterone, can worsen PMS, cause bloating, breast tenderness and swelling, decrease sex drive, cause fibroids and even increase breast cancer risk over time. Additionally, imbalanced, fluctuating estrogen levels are often at play in hot flashes. Having optimal estrogen is reflected by having levels balanced with progesterone and other hormones, and by being easily detoxified from the body after performing its responsibilities throughout the body. Many women have some degree of estrogen dominance, often exacerbated by chronic stress, sluggish detoxification in the liver, slow toxin excretion in the gut (constipation), and endocrinedisrupting chemicals, like the BPA found in the plastic of food containers or on receipt papers. These effects can be combatted by supporting estrogen levels through the consumption of cruciferous vegetables, which naturally promote estrogen detoxification and balance. Cruciferous vegetables, such as broccoli, cauliflower, kale, Brussels sprouts, spinach and cabbage, contain a compound called 3,3-Diindolylmethane, or DIM. This compound has been shown to reduce high estrogen levels and support estrogen detox in the liver, which helps balance estrogen levels overall. DIM has also been shown to be chemoprotective, leading to lower risk of breast cancer over time. Another important compound in cruciferous vegetables is sulforaphane which also reduces excess estrogen and helps boost antioxidant activity in the body. Women struggling with severe PMS symptoms, should try to incorporate one to two additional servings of cruciferous vegetables per day for the two weeks before her period. This can help reduce excess estrogen and lighten the severity of PMS symptoms. Lastly, these vegetables contain magnesium, which can help to reduce muscle cramping that may occur before or during a women’s period. Another food group that promotes hormone balance is seeds. Seeds such as flax, hemp and chia provide minerals and essential omega-3 fatty acids that support estrogen and progesterone production. Omega-3s are also anti-inflammatory, helping to decrease menstrual pain. Flax seeds contain a phytoestrogen known as lignans. Lignans have a balancing effect on estrogen and have been shown in research articles to help menstruating women and postmenopausal women balance their hormones at doses as low as one tablespoon per day. Each meal is an opportunity to support hormonal balance by adding in hormone supporting nutrients, like DIM or omega3s. Focusing on nourishing foods will also help to crowd out foods that may interfere with hormonal balance. For example, highly processed foods that contain large amounts of sugar can promote inflammation and increase androgens, like testosterone, in women. Instead of packaged sugary sweets, opt for a homemade flax banana bread or fruit, like blueberries for antioxidants. Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at Johnson Compounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute introductory call at NaturalCompounder.com/Tamara. See ad on page 19 and Resource Guide on page 32.

Packed with cruciferous vegetables, antioxidants, magnesium, omega-3s and lignans, this smoothie is a perfect breakfast or snack for pre- or post-menopausal women.

1 cup milk 1 large handful spinach ½ avocado 2 Tbsp flax seed 1 cup blueberries 1-2 scoops protein powder of your choice 2 tsp cacao powder

Veggie Skillet

1 spaghetti squash 2 Tbsp ghee or avocado oil 1 yellow onion, diced 2 cloves of garlic, diced 2 cups of greens, spinach, chopped kale, etc. 2 zucchini, chopped 8 oz mushrooms, chopped 1lb chicken sausages, casing taken off 2 Tbsp sage, chopped 1 ½ tsp sea salt 2 Tbsp rosemary, chopped 1 Tbsp oregano

Cut spaghetti squash in half and cook in oven on 400° F for about 40 minutes, or until fork tender. Use a fork to shred inside of spaghetti squash into a large bowl. While spaghetti squash is cooking, prepare the rest of the ingredients. In a large sauce pan, heat up the ghee or oil. Add in onion and cook until translucent. Add in garlic and spices and cook about 1 minute, until fragrant. Add in all the Brussels sprouts, mushrooms, greens and chicken sausage to saucepan and cook until meat is thoroughly cooked through. If using spinach, add spinach at the end to avoid spinach getting too soggy. Once meat and vegetables are thoroughly cooked through, combine cooked vegetables and meat with the cooked spaghetti squash. Mix thoroughly and serve.

Cruciferous Collard Wrap

1-2 large collard green leaves 1 dollop of your favorite hummus ½ avocado ½ sweet potato, roasted 1 pickle, sliced into thin strips ½ large carrot, sliced into thin strips 1 Tbsp broccoli sprouts Preheat oven to 425° F. Cut sweet potato into thin French fry-like strips, drizzle in avocado or coconut oil and roast for 20-25 minutes or until golden brown. Lay collard leaf flat and carefully slice off some of the stem thickness without cutting it out completely. Bring a small pot of water to a boil and blanch the collard leaf (dip in boiling water for about 15-20 seconds or until color becomes vibrant, but leaf doesn’t become too limp). Pat leaf dry and lay flat with the stem on a horizontal plane. While the sweet potatoes are roasting start assembling the collard wrap: In a small bowl, mash the avocado with a fork and add in a dollop of hummus; mix well. Spread avocado/hummus blend onto one half of the collard leaf. Add the carrot strips, pickle strips and broccoli sprouts on top of avocado/hummus spread. Once the sweet potatoes are finished place them onto the pile. Carefully roll up the collard wrap and enjoy.

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with Regenerative Medicine

by Irina Serebryakova

Historically reserved for professional athletes and wealthy elite, regenerative medical treatments are now being embraced by the public. Backed by ongoing clinical trials and significant anecdotal real-world results, these regenerative treatments are helping folks around the world get back to a normal, youthful, pain-free life. The regenerative treatments help improve conditions from both sports or lifestyle related musculoskeletal injuries and degenerative conditions. The most common regenerative treatment protocols are exosome, platelet-rich plasma (PRP) and prolozone therapies. Here is a brief description of the different treatments: Exosomes or extracellular vehicles are derived from donor amniotic fluid, placental or umbilical cord tissue that are then processed in an FDA-regulated laboratory. Science has discovered that exosomes are cellular messengers full of growth factors that communicate with other cells in the body delivering messages such as repair this tendon or regrow this cartilage. When injected into damaged or diseased areas of the body, it has been shown that exosomes go to work and help the body repair itself. PRP therapy has been used successfully for more than a decade now. The activated platelets are injected directly into the injured or diseased body tissue. This releases growth factors that stimulates and increases the number of new healthy cells the body produces. PRP injections are commonly used with great success for shoulder pain caused by rotator cuff tears, for torn or strained knee ligaments, for Achilles tendon ruptures and for other soft-tissue injuries. PRP has also been demonstrated to improve function and reduce pain in people that have tendonitis or chronic tendinosis conditions such as tennis elbow or golfer’s elbow. Some of the key advantages of PRP injections are that they can reduce the need for antiinflammatory medications. Prolozone therapy uses ozone to cause the proliferation, regeneration and rebuilding of new ligament and cartilage tissue in an area where they have become weak. Prolozone injections promote repair and tightening of the lax structures, partially torn connective tissue and ligaments. Prolozone halts the pain and inflammation cycle, allowing for better circulation, increased blood flow carrying nutrition and hydration of the damaged tissues. This creates a healing environment within the joint and results in increased range of motion and decreased swelling and pain. Prolozone therapy is a safe, natural and often permanent treatment. All these therapies help patients eliminate chronic pain, regain mobility and stop the need for pain medications.

Irina Serebryakova is a functional medicine nurse practitioner at You Holistic, in Exeter, NH.

For more information, call 603-309-2030 or visit YouHolistic.com. See ad on page 11 and Resource Guide on page 33.

Body-Mindfulness for Self-Care

How to Be Self-Centered Without Being Selfish

by Alison Shaw

It wouldn’t be going out on a limb to say that women are not always great at taking care of themselves. By their nature, women are care givers, a beautiful and noble quality. Women are culturally assigned caregiving roles, also a noble thing. So, the issue is that too often women lose a healthy balance between caring for others and caring for self, particularly when surrounded by those with great needs, like children, aging parents, an ill spouse or friend, a demanding job and/or a pandemic. Women often find themselves centered around others’ needs and can lose awareness of their own feelings, needs and even bodies. For some, the mandate to prioritize others begins in childhood. Subtle or overt rules create beliefs that being loved, valued, sometimes even safe, requires focusing on others’ expectations. Caring for self is often judged as selfish and disrespected as shameful and weak. This insidious cultural message has created an either/or dichotomy between selfish-ness and self-less-ness.

FINDING BALANCE

Imagine living in a tree. Connecting with others and the world requires standing out on the tree’s branches. But when too far out helping others, the thinning branch tips cannot hold the weight, and falling is inevitable. This is the place of self-lessness. There is no way to maintain balance or health for giver or receiver. Conversely, staying in close, hugging the trunk focusing only on self (self-ish-ness) means no relationships or life. So how does one live a balanced life in a tree? Balance is found by reaching out toward others with one hand while the other holds firmly to the trunk at all times. That way we can only reach out as far as our personal limits allow. Personal limits are not failings; self-care is not weakness. It is possible to have relationships and self. Since most humans do not live in trees, the translation to real life is in finding and holding on to a sense of center on all levels— mind, spirit and body. On the mental level, the tree trunk is the awareness of feelings, thoughts and needs. For many women, speaking their truth, setting limits, saying no, or asking for help is difficult. When aware of our feelings and needs, it is easier to stand by them and address them for ourselves. For many, a spiritual faith, belief or contemplative practice acts as a tree trunk that steadies and strengthens even when there isn’t time to meditate or pray. Finally, the body, the most easily forgotten part of our center of self, is actually the quickest way back to balance. When focused on others under stress, senses get flooded with outside signals and our body becomes that thing below our heads that moves us around. Here are three quick body-mindfulness steps that will foster healthy self-centeredness. As often during your day as you remember to: • Pause: don’t stop whatever you are doing, take one or two breaths (they don’t have to be deep). Simply feel the sensations of the breath in nostrils, chest, belly. • Notice your body: focus on the sensations in your face, shoulders, arms, torso, legs, feet. • Feel your body’s weight wherever you sense it: bottoms of your feet or seat, perhaps head or limbs. Become aware of gravity’s pull. See if there are any muscles you can release into gravity’s steady support. Deceptively simple, these three embodiment techniques bring us back to our tree trunk. Once back and connected to our own self, body, mind and spirit, giving becomes more effortless, productive and healing for all. Alison Shaw RN, LMT, CEH, is a body-centered therapist in private practice in Lexington, MA. She has developed, practices and teaches programs in Bodymind Repatterning, working with the body and mind together for deeper healing of physical and emotional struggles. For more information, call 781-646-0686 or visit BodymindRepatterning.com. See ad on page 23 and Resource Guide on page 33.