Women’s hormones fluctuate greatly over the course of each menstrual cycle. The endocrine system is responsible for managing these changes. Because it is so sensitive and responsive, it is easy for our hormones to become imbalanced due to things like stress, caffeine, alcohol, and nutritional deficiencies. The good news is, we can support hormonal balance through our diet, also known as “Cycle Syncing.” By eating foods that assist in the production and/or processing of hormones like estrogen, progesterone, cortisol, and testosterone, we support our hormones in staying balanced. When our hormones are balanced, we are less likely to experience intense symptoms of PMS, like mood swings, cramping, stress, and fatigue, and are more likely to enjoy a regular menstrual cycle.

Nuts and seeds are particularly helpful for balancing estrogen and progesterone throughout the two phases of the menstrual cycle. The first phase, the follicular phase, begins with menstruation. During this time, estrogen levels rise. The second phase, also known as the luteal phase, begins after ovulation. During this time, estrogen levels decline while progesterone levels increase. An imbalance in between estrogen and progesterone can lead to irregular cycles, anovulatory cycles, and symptoms of PMS like cramping, stress, and acne (just to name a few).

Eating disorders have been shown to disrupt the endocrine system, causing a number of hormonal imbalances (NCBI, 2015). Therefore, rebalancing hormones is extremely important for eating disorder recovery and health restoration.

Below is the recipe for “Nut Cups,” our favorite snack for supporting balanced hormones throughout the menstrual cycle and eating disorder recovery.

Hormone Balancing Nut Cup Recipe

INGREDIENTS

½ C Walnuts

½ C Cashews

½ C Almonds

¼ C Hemp seeds

¼ C Chia seeds

¼ C Flax seeds

¼ C Sesame seeds

¾ C Coconut shavings

½ C Coconut Oil

3-4 Tbsp Maple syrup (or honey)

¾ C Dates (make sure to remove pits!)

1 Tbsp Vanilla

1 Tsp Cinnamon

Pinch Salt

Peanut Butter

Melting chocolate

INSTRUCTIONS

1. Preheat oven to 350.
2. Remove pits from dates (Pits will ruin your food processor and break your teeth) and add to the food processor. Blend until dates are in small chunks.
3. Add the nuts (walnuts, cashews, almonds), coconut oil, maple syrup, and vanilla and blend until large pieces are broken down.
4. Add seeds (chia, flax, sesame), coconut shavings, cinnamon, and salt and blend again.
5. Fill each muffin tin 1/3 of the way up with the mixture, using a spoon to press the mixture down, ensuring the mixture is stuck together and will form to the shape of the muffin tin. Smooth the top with a spoon.
6. Bake for 10 minutes.
7. Remove from the oven and immediately put a (generous) glob of peanut butter on each cup. Allow the peanut butter to melt, then spread it over the top of the cup. The thickness is up to you, but try to cover the mixture entirely.
8. Place muffin tin on a sheet pan and leave in freezer for at least an hour (or until the cups are frozen).
9. Remove from freezer. You can either pop the cups out of the tin or leave them in for the next step. If removing, place the cups on parchment paper on the sheet tray.
10. Melt the chocolate according to the package instructions. Cover the top of each cup with a layer of chocolate using a spoon.
11. Freeze for another hour before removing cups from the tin or tray.
12. Store in a Tupperware or plastic baggie in the freezer.

Sources:

1. NCBI. (2015). Endocrine consequences of anorexia nervosa. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133106/
2. Vitti, A. (2021). In the FLO: Unlock your hormonal advantage and revolutionize your life. HarperOne.
3. Johns Hopkins Medicine. (2022). Estrogen’s effects on the female body. https://www.hopkinsmedicine.org/health/conditions-and-diseases/estrogens-effects-on-the-female-body 
4. WebMD. (2022). Progesterone: Overview, uses, side effects, precautions, interactions, dosing and reviews. https://www.webmd.com/vitamins/ai/ingredientmono-760/progesterone
5. Cleveland Clinic. (2022). Endocrine system: What is it, functions & organs. https://my.clevelandclinic.org/health/articles/21201-endocrine-system

Cosana Coaching does not provide medical or nutritional advice, diagnosis, or treatment. The above content is for educational purposes only. For medical and nutritional advice and/or treatment, you must seek a licensed clinician.