Weekly Ways to Replenish Yourself

The kitchen is my meditation room. There I make the food that will allow me to thrive, nourish my family's health, delight friends, and hopefully inspire you to try the same. The Archives section of Replenish PDX houses the newsletters where I write about recipes, nutrition information and the wellspring of reflections that come from those kitchen meditations. With these words, my hope is to bring you deeper into the connection with food your body and your understanding of how you feel and function. This is where you get to take it all home.

Be Aware and Act Flax!

Posted on: October 27th 2016

an important note about estrogen dominance:

October is Breast Cancer Awareness month

That does not mean that your awareness and action should be relegated to one month out of the year – especially when several types of cancer, as well as low thyroid function and a host of other signs and symptoms, have one big thing in common… estrogen dominance.

I think it’s time that we hone our hormone awareness throughout the year (and that’s for women and men alike!).

Approximately 75% of breast cancers are estrogen receptor positive. What this means for you is that one of your best cancer prevention techniques is addressing your internal hormonal equilibrium and understanding the estrogen dominance that plagues so many of us (again, women and men alike).

But estrogen dominance doesn’t just result in the formation of cancer.

Estrogen dominance has lead to a significant increase in female-related disturbances as we have never before seen in history…including infertility and other reproductive challenges.

It’s a modern day epidemic influenced by both environmental factors and our body’s abilities to break down, process and eliminate the excesses that we’re now exposed to.
Anything excess in your body functions as a toxin.

And estrogen has reached toxic levels in many of us.

Consider these facts and figures related to our cultural hormonal instability:

  • the age of puberty has dropped to as low as 10 years of age
  • endometriosis plagues approximately 10% of all peri-menopausal women
  • PMS symptoms are increasing, afflicting nearly 30% of all menstruating girls and women
  • uterine fibroids affect close to 25% of women between the ages of 35 to 50
  • close to 10% of women are diagnosed with breast cancer
  • and the symptoms of menopause are getting rougher to navigate as the root causes of those manifestations are being overlooked

Scientific data now supports the fact that hormone disruption is at the root of all these seemingly separate but related conditions.

in comes flax

flax | Replenish PDX

While achieving hormonal balance may not come in a snack bar, I’ve got a tip that will most certainly help you on your way.

It’s one of our favorite mid-afternoon treats. It’s the Flaxie Maxie bar (adapted from a tried-and-true Replenish recipe by an awesome and devoted Replenish zealot).

To get your Flaxie Maxie recipe, click right here.

Below you can learn more about why we love flax (not too little, not too much, not the wrong kind, but how great it is when it’s just right*)…

And if you’re hankering for guided hormonal balancing KNOW-HOW and HOW-TO, join me for the fast approaching Estrozen: the detox diet that naturally reverses estrogen dominance so that you can lose weight, regain mental clarity, reduce your cancer risk, and more.

This three-week information and action-step packed program is designed specifically to teach you how to harmonize your hormones for your health (breast, ovary, cervix and reproductive!) and happiness while finally addressing those potentially stubborn weight loss goals.

The Special Discount Pricing for Estrozen ends tonight!

(save $50 if you register by midnight PT)

And then I’ll see you in class for your next Action Steps and more distinctively delightful yet healing recipes!

Andrea Nakayama



P.S. Registration for my signature detox program, Estrozen is open now and there’s Special Discount Pricing

Flaxseeds are a nice source of omega-3 fatty acids, and a great addition to your diet for myriad reasons. Check it out.

Flex your muscle

  • Flaxseeds can be purchased whole, pre-ground, or as an oil. The whole seeds, stored in the freezer and ground weekly, or as-needed, is my favorite way to incorporate flax into my everyday routine.
  • Flaxseeds are rich in alpha linolenic acid (ALA). This is an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA.
  • Flaxseed oil provides a higher concentration of the ALA than the seeds.
  • The seeds provide a host of other nutrients that are lost in the oil, including manganese, magnesium, and especially fiber!

Health benefits of consuming flax include

  • anti-inflammatory properties
  • bone protection and health
  • cancer prevention—particularly breast cancer
  • reduction in formation of blood clots leading to heart disease
  • increased insulin response, beneficial for diabetics and all those with blood sugar issues
  • blood-pressure regulation
  • cholesterol management
  • hot flash reduction

Buy it & Store It!

  • Whole flaxseeds will last longer than pre-ground flax.
  • If buying in bulk, be sure the store has a good turn-over rate and the seeds are not sitting too long to ensure freshness.
  • Whole flax should be stored in an airtight glass container in your refrigerator or freezer.
  • Grind small amounts in a coffee-type grinder and store in a separate airtight container in your refrigerator or freezer.
  • Ground flaxseeds are more prone to oxidation. Purchase in vacuum-sealed or refrigerated bags and store in an airtight glass container in your freezer.
  • Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated.
  • Flaxseed oil should have a sweet nutty flavor.
  • Never use flaxseed oil in cooking; add it to foods after they have been heated.

EZ Ways to Boost Flax Intake to Start to ACE Your Hormone Balance

  • Sprinkle ground flax on hot or cold cereal.
  • Add ground flax to smoothies.
  • Add flaxseed oil to smoothies.
  • Use flaxseed oil in place of other oils for salad dressings. (Remember to store in fridge.)
  • Dip your bread into flaxseed oil instead of olive oil.
  • Add ground flaxseeds to your homemade energy bars (hello Flaxie Maxie!)
  • Sprinkle ground flax between the halves of an almond butter and jelly sandwich.
  • My son’s favorite breakfast: Gluten-free bread with flaxseed oil, avocado, tomato, smoked salmon, capers and some good-quality sea salt.

*Some people have questions about flax being a phytoestrogen, meaning a plant estrogen. Does it increase the levels of estrogen in our body? Likely not. In fact, it helps detoxify the more harmful forms of estrogen.

According to Lise Alschuler, author of the Definitive Guide To Cancer: An Integrative Approach to Prevention, Treatment, and Healing, studies on flax lignans demonstrate safety and efficacy in their use against breast cancer, “inhibiting the growth of human estrogen-dependent breast cancer cells in mice and strengthening the tumor-inhibitory effect of tamoxifen.”

Our rule of thumb is to hit the “just right” mark.

While we’re not fans of daily consumption of crackers loaded with dehydrated whole flax seeds, we do promote the use of 1 to 2 tablespoons of fresh ground flax per day.

This flexes just the right amount of flax muscle as we’ll be doing in Estrozen.