Itasca Naturopathic Clinic

Honey Sriracha Cashews

INGREDIENTS

1 Tbsp honey or maple syrup
1 Tbsp Sriracha
1 cup cashews raw, unsalted
pinch salt
pinch brown sugar

INSTRUCTIONS
1. Line a baking sheet with parchment paper and preheat your oven to 350 °F
2. In a medium bowl mix honey and Sriracha. Add cashews and toss to coat.
3. Transfer the coated cashews to the lined baking sheet. Spread them out so there's space between each cashew.
4. Bake for 10-12 minutes, tossing about half way through. If you want to add salt and brown sugar, do it at the halfway mark.
5. They're done when they're no longer sticky and slightly golden brown.
6. Let cool, transfer to a bowl and enjoy!

Recipe from

New Study!!

The main finding was that having more flexibility between the ages of 46 and 65 lowered the odds of death over the next decade plus.

We’re talking about physical flexibility here (although I would guess that mental flexibility helps too!).

More than 3100 men and women were evaluated with the “Flexindex,” which measures flexibility in multiple joints throughout the body. They were then followed from about 1994 until 2022.

▪️ Men with the least flexibility were nearly twice as likely to die over the follow-up period than men with high flexibility
▪️ Women with the least flexibility were almost 5x more likely to die than those with high flexibility

(PMID 39165228)

These same researchers previously found that the ability to rise from a seated position on the floor and the ability to stand on one leg for 10 seconds are also predictors of longevity.

Want to work on your flexibility?

Check out a yoga class or take a break anytime from sitting to do some gentle stretching!

What you need to know ⬇️

Curcumin is the biologically active compound in turmeric (the yellow spice used in curry).

It’s a polyphenol known for its beneficial effects on metabolic health—including blood sugar, insulin, inflammation, and weight.

But curcumin is not well absorbed from the digestive tract, so there have always been questions about its bioavailability and whether it’s worth taking.

A new research review (PMID 39062953) reveals that curcumin may not need to be well absorbed to still have metabolic effects 🙌

The reason is because curcumin acts directly in the gut to shift the gut microbiota in favor of beneficial bacterial strains, like Bifidobacteri, Lactobacilli, and butyrate-producing bacteria.

👉 This shift in gut microbiomes translates into a cascade of events that influences metabolic health.

The thing about natural compounds is that they always have multiple effects on many pathways in the human body. This is what makes them more challenging to study and to explain but so powerful for our health.

If you want to explore ways to add more turmeric into your diet, you can try out:
🫚 Golden Milk (warm milk with turmeric and spices)
🫚 Yellow Rice (add a dash of turmeric while cooking)
🫚 Scrambled Eggs or Tofu (mix turmeric in when cooking)
🫚 Smoothies (sprinkle into your smoothie)

Do you have a favorite way to use turmeric? Let me know in the comments.

This might explain a few things.

A new study tracking 108 Californians between the ages of 25 and 75 found that human aging is not linear! Instead, they found bursts of disruption in molecular markers of aging at 2 points in time:

▪️ Around the age of 44, changes occur that affect the metabolism of lipids, caffeine, and alcohol
▪️ Around the age of 60, changes occur that affect immune function, kidney function, and the metabolism of carbohydrates

The study used the words “waves” and “crests” to describe the moments across the lifespan when aging activities spike. At both the age 44 and age 60 crests, muscle and skin aging also accelerated.

Do you think your body has hit one of these aging bursts?

PMID 39143318

A new study showed yoga helped with:
✔️ psychological health
✔️ physical concerns
✔️ urogenital issues

This was a randomized controlled trial in women between the ages of 40 and 60. Compared to no intervention, practicing yoga significantly reduced self-reported concerns in all of those areas listed.

(PMID 38709129)

Because of declining hormones at menopause, exercise becomes more important than ever to support bone health, weight, mood, sleep, and more.

If you’re looking to freshen up your exercise routine, think about getting a mix of:

1️⃣ Strength training (free weights, weight machines, resistance bands, squats, push-ups, etc.)
2️⃣ High-intensity interval training (HIIT involves short bursts if intense exercise)
3️⃣ Aerobic exercise (walking, running, biking, etc.)
4️⃣ Balance & flexibility training (yoga, tai chi, pilates)

What’s your favorite way to move?

Let me know in the comments 👇

Can you guess it?

All of these things contain 💥xenoestrogens💥

Xenoestrogens are chemicals in everyday products that have estrogen-like effects.

Exposure to these chemicals has been linked to:

▪️ Uterine fibroids
▪️ Endometriosis
▪️ Infertility
▪️ PCOS
▪️ Early menopause
▪️ Early puberty

As well as cancers, metabolic disorders, obesity and more 😢

The point is not to fear everything we breathe, eat, smell, or touch. The point is to understand simple things we can do to minimize exposures to xenoestrogens and endocrine disruptors on an everyday basis over time.

Here are some things anyone can do:

💧 Carry a glass or stainless steel water bottle rather than plastic
💸 Opt to skip printed receipts
🧴Choose fragrance-free cleaning products
🍭 Avoid synthetic food dyes
🌽 Purchase organic foods
💋Choose personal care products that are paraben-free
🌱 Use air purifiers and/or house plants to keep indoor air clean

Think of your body as a bucket. Chemical toxins are always pouring into the bucket, and your natural detox pathways are always draining those toxins out. As long as you are clearing out toxins faster than they are building up, you’ll stay in a space of health.

In case you haven’t noticed…

Stress is not just an emotional experience. It can disrupt just about every aspect of our physical health as well—mainly because we have a physiologic response to stress no matter what the trigger. It can contribute to:

✖️ belly fat
✖️ trouble losing weight
✖️ period problems
✖️ blood sugar swings
✖️ sleep struggles
✖️ groggy mornings
✖️ digestive issues

But we have the power to stop stress in its tracks—every day and all day, with tiny habits. Like…

❣️ Pausing for 30 seconds to focus on your breath
❣️ Getting up from your desk for a 2-minute stretch break
❣️ Going for a walk around the block
❣️ Shaking out your arms, legs, and whole body
❣️ Snuggling or being intimate with a partner
❣️ Tapping around the eyes or under your collar bone

Here is your challenge:

Tap ❤️ to like this post and then pick one thing from that list and do it now!

Period problems? I got you.

Research shows that following a Mediterranean diet pattern and eating foods like olive oil and fruits can support easier periods. Another popular way to use foods to support the menstrual cycle is 👉 seed cycling.

There are no clinical trials on seed cycling, but seeds do contain nutrients known to support hormones, like:

✔️Lignan phytoestrogens
✔️Omega-3 essential fatty acids
✔️Zinc, magnesium, and vitamin E

With seed cycling, women eat:

1️⃣ One tablespoon each per day of ground flax seeds and pumpkin seeds on days 1-14 of the menstrual cycle (phase 1), when estrogen levels rise.
2️⃣ One tablespoon each per day of sesame seeds and sunflower seeds on days 15-28 of the menstrual cycle (phase 2), when progesterone levels rise.

If you’d like to give it a try, here are some easy ways to add seeds into your daily routine:

🥤 Add a scoop to your smoothie
🥣 Mix into yogurt
🥗 Toss into salad
🍓 Sprinkle over toast, nut butter, and fresh fruit

Nutrition is one of many ways we can support healthier hormones and easier cycles. If you need more support with hormone health, schedule a discovery call with me today!

What the research says ⬇️

Phytoestrogens are plant compounds in foods that mimic estrogen. They include:
✔️ Isoflavones in soy
✔️ Lignans in flax seeds
✔️ Resveratrol in wine

Research shows that eating more phytoestrogens is correlated with a lower risk of breast cancer in women before menopause and a lower risk of breast cancer recurrence in women after menopause (PMID 35241506 and 38070485).

How much?

The most risk reduction was in women who ate about 60 mg of soy isoflavones per day, or 2-3 servings of soy.

One caveat is that soy is a common allergen, often genetically engineered, and highly processed 😬

So look for organic soy products that are minimally processed—like tofu, tempeh, miso, and edamame.

If you don’t want to make sense of all this by yourself and want a personalized assessment and plan for hormonal health, we are here to help!

💥 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.

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.

Comment “NEXT” and I’ll send you next steps on how you can work with us to optimize your hormones 🌸

Read to the end for my top hormone health tips ⬇️⬇️

But first, what most women don’t know is that “hormone balance” changes over time. Here are the differences in a nutshell…

🌸 Premenopause (typically under age 40)
During this time, it’s normal to have a monthly period. It’s normal to notice cyclical changes in your body and emotions as your estrogen and progesterone levels rise and fall each month.

One hormonal imbalance to look out for at for at this stage is 💥estrogen dominance. This is when estrogen levels are too high in comparison to progesterone. Signs can include heavy or painful periods, breast tenderness, mood swings, and bloating.

🌸 Perimenopause (can begin as early as age 35)
This is a transitional time that lasts an average of 4 years but can last up to 10! It’s normal for your hormones to fluctuate dramatically, making your menstrual cycles shorter, longer, or irregular.

One hormonal imbalance to look out for at this age is 💥low progesterone. This happens if progesterone levels fall faster than estrogen levels. Signs of low progesterone include insomnia, headaches, and anxiety.

🌸 Postmenopause (average age of 51)
Once you’ve gone 12 months without a period, you are officially postmenopausal. This stage of life is naturally defined by 💥low estrogen and progesterone.

Some of the best ways to support hormone health at ANY stage:

✔️ Eat high-quality proteins and healthy fats
✔️ Manage stress and support adrenals with nutrients and adaptogens
✔️ Support liver health with antioxidants for healthy hormone metabolism
✔️ Optimize gut and digestion with fiber, probiotics, and an anti-inflammatory diet
✔️ Build muscle strength and a healthy metabolism with resistance training

There is no one-size-fits-all when it comes to healthy hormones! If you’re looking for an individualized and personalized approach to hormone health, book an appointment with me today!

💥Female hormones start with estrogen & progesterone BUT ⬇️⬇️

They don’t end there.

If you’re dealing with period problems, PMS, mood swings, painful breasts, no libido, hot flashes, night sweats, brain fog, or anything else you suspect *might* be your hormones, this post is for you!

Yes, it might be your hormones.

AND ALSO your hormones might be out of whack because of one of these 6 contributing causes I see most often in my practice:

1️⃣ Detoxification (estrogen is metabolized in the liver)
2️⃣ Gut Health (estrogen metabolites are eliminated in everyday healthy 💩)
3️⃣ Stress (stress causes the body to favor cortisol production over progesterone)
4️⃣ Blood Sugar (spikes in blood sugar and insulin lower the levels of SHBG, increasing free estrogen and testosterone)
5️⃣ Nutrient Depletion (magnesium and B6 are especially important for hormone metabolism)
6️⃣ Xenoestrogens (everyday chemicals can mimic our hormones)

Don’t worry. It’s not your job to make sense of all this.

That’s my job.

If you want to stay informed and empowered in your health and prefer a root-cause approach, you’re in the right place. Message us for next steps on how we can help you optimize your hormone health.

#

Creamy Roasted Cherry Tomato Sauce

INGREDIENTS
½ cup cashews, raw, unsalted
½ cup water
4 cups cherry tomatoes (or mix of tomatoes, roma, cherry, etc)
2-3 Tbsp olive oil
5-6 cloves garlic, whole
½ onion, chopped into large pieces
1 oz vodka optional
1-2 Tbsp red chili flakes
salt & pepper
1 lb Pasta, dry

INSTRUCTIONS
1. Add your cashews to a small bowl, and cover with warm water. Soak for at least 20-30 minutes. If you forget this step, or don't have time, you can soak in hot water for a shorter period of time.
2. Preheat oven to 400 °F
3. Wash and dry your tomatoes. Add to a parchment paper lined baking sheeting. Add you garlic and onion. Drizzle with olive oil and salt. Toss to make sure everything is well coated. Roast for about 15 minutes or until cherry tomatoes have opened, and garlic is soft.
4. Once tomatoes are done, let them cool for 5-10 minutes.
5. Meanwhile, drain your cashews and add them to the blender. Add 1/2 cup of fresh water. Blend until smooth.
6. Transfer your tomatoes, garlic, onion and as much of the juices as possible, to the blender with the cashews. Blend until smooth. If it's super thick, add a little bit of water.
7. Get a large pot of salted water boiling, and cook pasta according to directions on the package.
8. Transfer the sauce to a large pan. Turn to low-medium heat. Add the red chili flakes and salt until it's to your liking.
9. Add vodka and bring to a simmer, then reduce to low.
10. When your pasta is done cooking, scoop your pasta directly into the tomato sauce using a slotted spoon. You want some of the residual pasta water in your sauce.
11. Toss to make sure all the pasta is coated in the sauce. Taste again and adjust anything you think is necessary.
12. Garnish with shredded parmesan cheese, nutritional yeast or more red chili flakes.

Pumpkin Pie Overnight Oats

EQUIPMENT
1 mason jar or container with a lid

INGREDIENTS
¼ cup pumpkin puree
1 tsp cinnamon
½ tsp nutmeg
½ Tbsp maple syrup more if you want it sweeter
1 tsp vanilla extract
½ cup milk of choice more if you like thinner overnight oats
½ cup oats (steel cut oats or large flake oats)
1 Tbsp pumpkin seeds, more for garnish
1 Tbsp h**p hearts optional
1 Tbsp ground flax optional

INSTRUCTIONS
1. In a small bowl, add pumpkin puree, cinnamon, nutmeg, maple syrup and vanilla. Whisk to combine, making sure there are no lumps.
2. To the same bowl, add milk, pumpkin seeds, h**p hearts and ground flax. Mix well to combine. Add the oats and mix again.
3. Transfer to a mason jar or container with a lid.
4. Chill in the fridge for at least 6 hours or overnight. Garnish with some extra pumpkin seeds. Enjoy!

Recipe from

💥 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.

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.

Comment “NEXT” and I’ll send you next steps on how you can work with us to optimize your hormones 🌸

Read to the end for my top hormone health tips ⬇️⬇️

But first, what most women don’t know is that “hormone balance” changes over time. Here are the differences in a nutshell…

🌸 Premenopause (typically under age 40)
During this time, it’s normal to have a monthly period. It’s normal to notice cyclical changes in your body and emotions as your estrogen and progesterone levels rise and fall each month.

One hormonal imbalance to look out for at for at this stage is 💥estrogen dominance. This is when estrogen levels are too high in comparison to progesterone. Signs can include heavy or painful periods, breast tenderness, mood swings, and bloating.

🌸 Perimenopause (can begin as early as age 35)
This is a transitional time that lasts an average of 4 years but can last up to 10! It’s normal for your hormones to fluctuate dramatically, making your menstrual cycles shorter, longer, or irregular.

One hormonal imbalance to look out for at this age is 💥low progesterone. This happens if progesterone levels fall faster than estrogen levels. Signs of low progesterone include insomnia, headaches, and anxiety.

🌸 Postmenopause (average age of 51)
Once you’ve gone 12 months without a period, you are officially postmenopausal. This stage of life is naturally defined by 💥low estrogen and progesterone.

Some of the best ways to support hormone health at ANY stage:

✔️ Eat high-quality proteins and healthy fats
✔️ Manage stress and support adrenals with nutrients and adaptogens
✔️ Support liver health with antioxidants for healthy hormone metabolism
✔️ Optimize gut and digestion with fiber, probiotics, and an anti-inflammatory diet
✔️ Build muscle strength and a healthy metabolism with resistance training

There is no one-size-fits-all when it comes to healthy hormones! If you’re looking for an individualized and personalized approach to hormone health, book an appointment with me today!

💥Female hormones start with estrogen & progesterone BUT ⬇️⬇️

They don’t end there.

If you’re dealing with period problems, PMS, mood swings, painful breasts, no libido, hot flashes, night sweats, brain fog, or anything else you suspect *might* be your hormones, this post is for you!

Yes, it might be your hormones.

AND ALSO your hormones might be out of whack because of one of these 6 contributing causes I see most often in my practice:

1️⃣ Detoxification (estrogen is metabolized in the liver)
2️⃣ Gut Health (estrogen metabolites are eliminated in everyday healthy 💩)
3️⃣ Stress (stress causes the body to favor cortisol production over progesterone)
4️⃣ Blood Sugar (spikes in blood sugar and insulin lower the levels of SHBG, increasing free estrogen and testosterone)
5️⃣ Nutrient Depletion (magnesium and B6 are especially important for hormone metabolism)
6️⃣ Xenoestrogens (everyday chemicals can mimic our hormones)

Don’t worry. It’s not your job to make sense of all this.

That’s my job.

If you want to stay informed and empowered in your health and prefer a root-cause approach, you’re in the right place. Message us for next steps on how we can help you optimize your hormone health.

Edamame Lentil Salad

INGREDIENTS

SALAD:
1 cup edamame, cooked
1 cup brown lentils, cooked (or canned, drained & rinsed)
1 cup zucchini, diced
1 cup corn (either sliced off the cob, frozen or canned)
½ cup feta, crumbled
1 small handful fresh mint, finely sliced
1 small handful fresh basil, finely sliced

DRESSING:
1 small shallot, diced finely
1 tsp honey
1 tsp Dijon mustard
2 Tbsp olive oil
½ lemon, juiced
pinch of salt

INSTRUCTIONS
1. Add all the dressing ingredients to a small bowl or mason jar. Combine well. Taste and adjust based on your preference.
2. Add all salad ingredients into a large bowl. Toss to combine well.
3. Add the dressing, toss to coat.
4. Serve cold, and enjoy!

Recipe from