Finally, Reader.

Fall is here and the smell of pumpkin spice lattes are in the air. While you’re settling into hot tea season, I've got a drop of health news, tips, and inspo for you. Read to the end for a healthy pumpkin recipe!

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In the News

Yoga Reduces Discomforts of Menopause

Are you a woman between the ages of 40 and 60? A recent study found that 60 minutes of yoga 2x a week may reduce discomforts of menopause—including physical, psychological, and urogenital concerns.

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

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Did You Know?

Not All Estrogens Are Equal

October is Breast Cancer Awareness Month, and you have probably heard that estrogen fuels breast cancer risk.

But it’s important to know that not all estrogens pose the same level of risk. Our bodies naturally produce different types of estrogens and also convert them into many different metabolites.

That means that how we metabolize estrogen can influence our risk.

Some of the nutrients we can use to support healthy estrogen metabolism include DIM (diindolylmethane), calcium-d-glucarate, resveratrol, and probiotics

Decisions related to breast cancer risk and estrogens need to be 1:1 and personalized, so if you want to better understand how to optimize your hormones and reduce your risk for disease down the road, we can help.

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Health Tip

4 Ways to Eat More Seeds

Seeds are a good dietary source of lignans (phytoestrogens), essential fatty acids, zinc, magnesium, and vitamin E.

If you aren’t in the habit of eating seeds, here are some easy ways to add in flax seeds, pumpkin seeds, chia seeds, hemp seeds, or sesame seeds to your day:

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

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​Recipes

Pumpkin Pie Overnight Rice Pudding

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 it thinner
• 1 cup cooked white or brown rice
• 1 Tbsp pumpkin seeds, more for garnish
• 1 Tbsp hemp hearts optional
• 1 Tbsp ground flax optional

INSTRUCTIONS

• In a small bowl, add pumpkin puree, cinnamon, nutmeg, maple syrup and vanilla. Whisk to combine, making sure there are no lumps.
• To the same bowl, add milk, pumpkin seeds, hemp hearts and ground flax. Mix well to combine. Add the rice and mix again.
• Transfer to a mason jar or container with a lid.
• Chill in the fridge for at least 6 hours or overnight. Garnish with some extra pumpkin seeds. Enjoy!
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I'm still working on a recipe for a sugar free pumpkin spice latte - I'll keep you posted. In the meantime you can catch me sipping and chatting all things hormones and health here. ​

Best,

Kim.

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