After taking some time to think long and hard about what is best to share via social media and the Savage Standard blog, I am starting a series on small POWERHOUSE additions that will benefit {MOST} women regardless of the life stage they are in. Trying to balance hormones, trying to have a baby, or trying to recover after said baby (maybe even years later), I want to encourage the inclusion of SUPERFOODS, if you will. The focus should be on the power of whole foods and how to get them in on a regular basis. Let’s not dwell on what is off limits or bad or how we are not measuring up. Just small, little grocery store items to add to the list that make you feel like super woman.
First up, FLAXSEEDS. These little guys are packed with vitamin E, a healthy dose of your omega fatty acids (caveat: they are not a source of DHA), and a compound called lignans. Lignans have antioxidant and phytoestrogen compounds which assist in healthy gut flora as well has balancing estrogen levels. While, I could write a term paper on their benefits, here are the top 4 for women:
Benefit 1: Stress hormones, which can completely cause chaos to overall hormonal balance, have been shown to be reduced by flaxseeds. Research has related that the intake of flax can decrease stress hormones, such as cortisol, as well as overall perceived level of stress.
Benefit 2: Studies have shown that flaxseeds aid in a woman ovulating during EACH menstrual cycle. If trying to conceive, ensuring ovulation happens each month is critical. If not trying to make a baby, releasing an egg every cycle is still very important for hormonal production.
Benefit 3: With its high fiber content, these seeds help to reduce excess estrogen in circulation. Reducing unwanted estrogen in conjunction with ensuring ovulation occurs promotes balance with progesterone to estrogen ratios.
Benefit 4: The powerhouse seed has been related to lower hemoglobin A1C levels. If struggling with PCOS, controlling blood sugar levels is very important in reducing symptoms and managing the disease.
Lets Game Plan:
Aim to get 1 to 2 tablespoons of ground flaxseeds per day.
Considering either buying whole flaxseeds and grinding yourself OR storing pre-ground flaxseeds in the refrigerator. The fats in the seeds go rancid very quickly which means money down the drain.
Add ground flax to smoothies, cold cereals, soups, or stews. Sprinkle them on top of salads or baked casseroles for a nutty crunch.
A personal favorite is to add a tablespoon on top of Ezekiel Sprouted Grain Cereal, served with a nut milk and sliced bananas.
SIMPLE BANANA FLAX BREAD: Mash 4 very ripe bananas in a bowl. Add ¾ cup coconut flour, 5 beaten eggs, ¼ cup coconut sugar, 3 tablespoons ground flax seeds (or flax meal), 1 teaspoon ground cinnamon, 1 teaspoon baking soda, ¼ teaspoon fine sea salt, and 1 teaspoon vanilla extract. Pour the batter into a lined loaf pan, top with ¼ to ½ cup chopped walnuts (depending on liking) and bake at 350 degrees for approximately 50 minutes. Allow to cool before slicing and store in fridge.
Mari-Chris Savage, MS, RD, LDN 