Hormone-Friendly Holiday Nutrition Hacks (recipe included)
Christmas has always been my FAVOURITE time of the year. . But for so long I found myself dreading those big family meals.
I would usually overindulge in the deliciousness, eat what I considered to be "too many" deserts, and then feel guilty/ shame myself for the rest of the day. OR sometimes I would even skip breakfast, lunch, and all other forms of nourishment that day so I somehow 'had permission' to indulge in all the delicious dishes that were going to be served at supper.
Sound familiar?.. Spoiler alert.. this got me NO WHERE expect in a mess of blood sugar swings, food guilt, and additional hormonal chaos! - Things no one wants to be dealing with around the joyful holidays (or anytime for that matter).
If this sounds like you, KEEP READING. I'm going to share with you the simplicity behind balancing your meals in a way that you can still enjoy all your favorite holiday foods, keep your blood sugar under control, release that food guilt, AND keep your hormones in check. I've even decided to share one of my favorite hormone -friendly holiday recipes as well😉
Let's start with some holiday friendly nutrition tips..
First, I want you to get rid of the belief that holiday food is 'bad'. It IS possible to pay attention to what makes our bodies feel good AND enjoy food at the same time. Changing your nutrition does NOT mean you can no longer enjoy your life!
Here's some tips on how to do this:
1. STOP restricting yourself! Trust me.. restriction gets you NO WHERE other than in a mess of negative self talk, over-indulgence, and hormonal chaos.
Instead of focusing on what you SHOULDN'T have one your holiday plate, try focusing on what you can ADD. When we focus on what healthy options we can ADD to our plates it becomes much easier to maintain balance.. Plus we shift from a negative food perspective to a positive perspective!
2. Keep your plate BALANCED. Yes, even holiday plates can be balanced!
What does this look like?
Protein (always a must have at every meal) - Think about creating at least 1/4 of your plate with protein. Or the portion size of your palm!
Fiber - Fiber is your best friend when it comes to blood sugar levels and digestion. Fill about 1/2 your plate with fiber filled foods such as brussels sprouts, salads, greens, beans, etc.
Complex carbs/ Starch - Think REAL FOOD sources of carbs. Things like sweet potatoes, yams, squash, whole grains, or fruit should create the last 1/4 portion of your plate.
Your holiday favorites - Again, its the holidays.. allow yourself to enjoy some of your favorite foods (ex. Pie!). Now that the rest of your plate is filled with hormone supportive goodies, feel free to add some of your holiday favorites! But be mindful of the choices you make- what foods do you REALLY feel like having.
3. Refrain from skipping meals.
Often when we know we have a big meal coming up, we choose to eat less the day (or two) leading up. THIS IS NOT HELPING. "Saving up" for the big meal is only causing blood sugar swings, cravings, and of course hormonal chaos! Instead, eat regular meals throughout the day keep your body balanced and also prevent over-eating.
4. Focus on YOURSELF.
Aunt Sally is doing Keto, cousin Sam is going vegan, Uncle Bob is on the pie- only -diet, and Grandma is insisting you try ALLLLL her new deserts. Remember that you are in control of YOUR food choices and you know what makes YOU feel best. Focus on yourself and you will be a lot happier! ( at all times of the year )
Now that you have some tips on keeping your body in balance while still enjoying the holiday meals, lets get into what YOU can take to your next holiday gathering.
Here is a hormone -friendly dessert you can ADD to your families traditions so you can share health with everyone around you!
Sweet & Salty Baked Pears
What you need:
2 pears
1/4 tsp cinnamon
1/4 cup walnuts
2 tbsp fresh cranberries
1 tbsp dark chocolate chips
1/2 tsp coconut oil
1 tsp pure maple syrup
What you do:
preheat oven to 375 and line a baking sheet with parchment paper
cut each pear in half , core, and lay FLAT on baking sheet (you may need to cut a bit off the bottom side as well so it can lay flat)
sprinkle each pear with cinnamon
divide the walnuts evenly and add to each cored pear
drizzle with maple syrup
bake for about 30 minutes
while pears are baking, add chocolate chips and coconut oil to a small bowl. microwave until melted and stir to create a chocolate drizzle
remove pears from oven and drizzle with chocolate mixture and top with fresh cranberries
Enjoy! - This recipe serves 4
This recipe is simple, easy, and a great hormone friendly choice for holiday desserts. I enjoy this best when it is warm but if you are prepping this ahead of time, no problem.. You can store in the fridge for up to 3 days and reheat in the oven before serving!
Why did I choose these ingredients?
Pears are filled with nutrients that aid in fighting inflammation. Remember, if we want happy hormones we MUST take control of inflammation in the body.
Walnuts are a source of healthy fat and contain a high amount of omega 3 fatty acids- both key in balanced nutrition. Not only that but walnuts are also proven to support your body in increasing levels of sex-hormones!
Cranberries are superfoods filled with a variety of vitamins and minerals, plus they are also filled with antioxidants. Cranberries are high in vitamin C which is essential for our adrenal health!
Lastly, believe it or not, dark chocolate is a extremely supportive option when it comes to hormone health. Pure dark chocolate (70% or higher) is filled with magnesium and iron- both important nutrients to include in the last half of your monthly cycle (from ovulation until your period). Dark chocolate also helps to boost serotonin and dopamine (ie. happy hormones).
So, not only are these baked pears delicious but they are FILLED with hormone balancing benefits as well!