Keep your spring fever in check with healthy fats!
by Valerie Spohr, CNP, nutrinimble
Spring has finally arrived, bringing with it longer days and a renewed sense of vitality. As we emerge from our winter hibernation, our hormones also become more active, leading to what's known as "Spring Fever." This harmless phenomenon describes the feeling of increased energy, motivation, and excitement that many people experience during the springtime. Spring is an ideal time to let go of old habits and make room for fresh starts. This season, let's make our hormonal health a priority.
As a holistic nutritionist, I believe that healthy hormones are key to overall health and vitality. Hormones regulate everything from mood and energy levels to skin health. One way to support hormonal balance is through eating more healthy fats.
Incorporating healthy fats into your diet is crucial for optimal hormone creation and regulation. These fats play an important role in regulating menstrual cycles, maintaining skin health, and supporting cognitive function. Furthermore, they aid in the production of key hormones that are essential for overall health and vitality, and help to regulate mood and energy levels. Additionally, healthy fats are known to help reduce inflammation in the body, which can be particularly beneficial for maintaining clear skin and preventing breakouts. Considering that the skin is our largest organ and can serve as a reflection of our overall health, consuming a diet rich in healthy fats can help promote a healthy and radiant complexion.
Here are some tips for incorporating healthy fats into your diet:
Embrace the benefits of oils! Create a delicious salad dressing by using extra virgin olive oil, which not only enhances the flavors of your colorful salad, but also aids in the absorption of essential nutrients. For cooking, opt for stable oils like coconut or avocado oil with high temperature points to prevent the formation of trans fats and preserve the vital nutrients that would otherwise be burned away.
Incorporate chia seeds and flax seeds into your morning oatmeal or make a yummy hemp heart pesto for your next pasta night. Sprinkle chia seeds or flaxseeds on your oatmeal or add some nuts to your salad.
Eat more avocados. Avocado is an excellent source of healthy fats and fiber, plus a number of vitamins and minerals. They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate. The best way to eat them is, of course, as guacamole with chips or as the famous avocado toast.
Use coconut milk for your smoothies or coffee. Coconut milk is rich in healthy fats and can be used as a base for smoothies or as a creamer for your daily coffee or tea. If you use full-fat coconut milk, don’t forget to blend it before you add it to your beverages.
Choose nuts and seeds for your snack time during meals to keep your energy levels stable and support your hormones. My favorite snack is almond butter on a sweet and crispy apple
with some cinnamon sprinkled on top or in the form of a homemade trail mix with dark chocolate.
Besides incorporating healthy fats into your diet, there are other steps you can take to support hormonal health during this spring season. These include getting outside and soaking up natural sunlight, incorporating movement into your day, practicing stress-reducing techniques, staying hydrated, and incorporating bitters like arugula and dandelion into your diet to support your liver's detoxification processes.
Overall, prioritizing your hormonal health is vital for your overall well-being, and the spring season presents a fantastic opportunity to make positive and lasting changes. By implementing simple practices like adding healthy fats to your diet, spending time in nature, moving your body, and managing stress, you can support your hormones and feel your best self.
Please check out my recipe for delicious hormone-balancing bliss balls that are perfect for this spring.
Hormone-Balancing Bliss Balls
½ cup of pumpkin seeds
½ cup walnuts
¼ cup hemp hearts
3 tbsp peanut butter
2 tbsp maple syrup
1 scoop protein powder
1 tsp vanilla extract
½ tsp cinnamon
2 tsp maca powder
- Add all of the ingredients to a food processor and blend for 3 minutes. If it's too dry you can add a tiny bit of water to it.
- Get a heaped tablespoon of the mixture and roll into bite sized balls. 3. Top them with some coconut yogurt, hemp hearts and edible flower petals 4. Place the bliss balls in the freezer for 30 minutes to set.
- You can refrigerate these for up to 7 days in an airtight container or freeze for up to 1 month