Holiday foods that won’t wreck your hormones
When you think of holiday foods, what comes to mind? Is it sugar, feasting, and stress? Of course I’m being a bit sarcastic, but I know that I have felt that way in years past! We have all experienced these feelings from time to time, and likely more so during the holidays.
So first I want to say that it is not your fault if this has happened to you. That LAST thing you need this holiday season is more guilt. Finding food freedom means that you can give yourself permission to eat what you want (see principle #3 of intuitive eating here). Yet you CAN do this while still protecting your health and not gorging on foods just because they are there.
Our culture has somehow associated the holiday season with a bit TOO much hustle and bustle and not enough rest, endless desserts, parties to plan, and feelings of being so full you can hardly move. While these things are not ALL a bad thing (we all want to enjoy ourselves and these once a year events), they are certainly not ideal for our hormones or our blood sugar.
Why do hormones matter around the holiday season?
Hormones are the regulators of so many bodily processes including things like our mood, blood sugar, fertility, metabolism, and more. So when the hormones become off, the things that they control in the body will follow. This can mean more feelings of stress, weight gain, blood sugar spikes, and more. No thank you! And as implied, the holiday season is a time of indulgent eating and busyness as we aim to plan parties, attend events, shop for gifts, visit with family, all the while trying to maintain our day to day lives. Not exactly a hormone-friendly environment.
The good news?
Being busy and enjoying holiday food doesn’t have to mean forgetting about protecting our precious hormones that do so much for us.
Here, I’m outlining some of the best holiday foods that contain the nutrients your hormones need to be working their best.
Turkey
You can’t have the holidays without a roasted Turkey, am I right?
How it helps with hormone balance: High quality protein, such as that which is found in turkey, provides the framework for hormone development. Protein plays a role in thyroid function, neurotransmitter production, insulin levels to help balance blood sugar and so much more. Protein has been shown to decrease levels of the hunger hormone grehlin, so by including enough high protein foods like turkey you may help prevent overeating. Win-Win :)
Holiday “how-to”: Choose a mix of dark and light meat and experiment flavoring it with different herbs & spices, such as the ones outlined in this post!
Healthy fats
Think nuts, seeds, and olive & avocado oils.
How they help with hormone balance: Fats are just as important to hormone function as protein, since hormones are literally produced from fat and cholesterol. Omega-3 fats from certain fish, walnuts, chia and flaxseed have the added benefit of helping reduce inflammation and can also be a part of your holiday meals.
Holiday “how-to”: Try tossing nuts in with a salad, adding ground flaxseed to baked goods, using olive oil in a dressing or mashed potatoes, and cooking with avocado oil.
Pumpkin seeds (Also called “pepitas”)
How they help with hormone balance: Pumpkin seeds are one of the richest sources of magnesium, which helps lower the body’s stress response. In fact, magnesium is sometimes called nature’s “chill pill” because it helps prevent the release of the stress hormone cortisol and adrenaline. Pumpkin seeds are also a great source of zinc, which is beneficial for thyroid health.
Other holiday foods that are rich in magnesium and/or zinc include spinach, pomegranate seeds, whole grains, and tofu (for any vegetarians at your gathering!)
Holiday “how-to”: Create a side or appetizer salad using spinach, pumpkin & pomegranate seeds, and quinoa for a delicious hormone-balancing medley!
Butternut Squash & Pumpkin
How they help with hormone balance: These are both good sources of vitamin C, which is essential for a variety of hormones, particularly those for the adrenal system. Vitamin C is required to create the fertility hormones estrogen and progesterone and is also used to make cortisol. During times of stress when cortisol levels can be high (aka: during the holidays), the body needs much more vitamin C to stay balanced. So don’t be shy with these foods!
Holiday “how-to”: Vitamin C can be destroyed by heat, so try to avoid overcooking these foods and also consume other rich sources of vitamin C like broccoli and berries raw when possible to reap the most benefits.
Ham
How they help with hormone balance: In addition to being rich in protein which we already learned was good for the hormones, ham is rich in the mineral selenium. Selenium, along with iron and zinc, is required for healthy thyroid function, which regulates things like metabolism and body temperature. A 3 oz serving of ham provides about 42 mcg, or 60% of the RDI for selenium for adults.
Holiday “how-to”: Enjoy half servings each of ham and turkey if both happen to be served, or choose ham over turkey at certain gatherings. Not a fan of red meat? (confession: I’m in that group) Don’t worry, turkey is also a good source of selenium, providing 31mcg per 3oz serving. For any vegetarians, eggs and lentils are also good sources of selenium.
