Seed Cycling Energy Balls
Nothing beats on-the-go nutrition that you can make ahead and grab as you head out the door or pack for a trail snack, especially if that snack is chock full of hormone balancing properties and all the macronutrients.
Nuts and seeds are packed with nutrients that help keep our hormonal systems healthy. Unlike men, women’s hormones fluctuate over about a 24-32 day cycle. Throughout the month we should experience a rise and fall of several key hormones at specific times. This crucial balance of hormones not only influences our periods, fertility and reproduction but also regulates our moods, bone development, metabolism and cognitive functioning. Even if reproduction isn’t a concern for you right now (or ever) keeping a steady balance and regular hormonal cycle is crucial for so many other physiological functions as a female and an athlete.
The graph below outlines this fluctuation of hormones throughout a 28 day cycle.
*Note 28 days is used for demonstration purposes only and healthy cycles can be between 24-32 days in length.
The main players here are our primary female sex hormones, estrogen and progesterone. A lot of factors can influence their levels and wether or not we get this nice interplay between the two throughout the month. Our diet is one of those factors and plays a big role in healthy hormone balance. Check out this blog on the menstrual cycle for more information!
Ok.. back to the recipe. These bite sized energy nuggets are packed with healthy fats, carbs and protein so are great for a balanced on-the-go snack that will keep your moods and energy levels stable throughout the day!
The “why” behind the ingredients:
Pumpkin + flax seeds: Flax seeds are high in phytoestrogens that promote estrogen production as well as lignans that help detoxify excess estrogens along with fiber, to eliminate them properly. Flax seeds and pumpkin seeds are rich in omega-3 fatty acids that fight inflammation and work to regulate FSH levels for ovulation support. Not to mention their amazing benefits for healthy skin, hair and nails! Pumpkin seeds (also known as pepitas) are high in zinc which helps to prime and support the production of adequate progesterone in the next phase (the luteal phase).
Sunflower + Sesame seeds: Sesame seeds are high in lignans that help harmonize and modulate estrogen levels. They’re also rich in magnesium and calcium, (which helps with the absorption of magnesium) to ease PMS cramps and provide an immunity boost. Both sesame seeds and sunflower seeds are high in omega-6 fatty acids that help reduce PMS-related inflammation while also supporting progesterone levels. Sunflower seeds are rich in selenium which is essential for liver function, to ensure proper detoxification and elimination of excess hormones
Protein Powder: We should aim for 0.8 to 1.0 g/kg of body weight, more if you are in the heat of training. (1 kg = 2.2 pounds). For example, if you weigh 140 lbs you should aim for 50-60 grams of protein/day. This can be really hard to do especially if you are vegetarian, vegan or just prefer not to eat meat several times a day. Vegan protein is a little easier on the stomach and the planet. It’s also a better option if you are sensitive dairy. My personal favorite brand is Ka’Chava because its packed with other superfoods like greens and maca that give bonus hormone balancing properties.
Nut Butter: Fats help to slow the digestion of the carbohydrates from the bananas and oat milk. They literally put the breaks on the rise of blood sugar and can help prevent blood sugar spikes and crashes, keeping you fuller longer. Choose a nut butter that you tolerate well. Great options include peanut (although sometimes this can be inflammatory), cashew or almond.
Oats: Carbs! Carbs get such a bad wrap in mainstream media. But we NEED carbs for brain fuel and especially if you are training or consistently exercising.
Cinnamon: Helps regulate blood sugar and avoid the spike and crash that can come with high carb meals.
RECIPE:
Serving Size: 10
Prep Time: 15 min
Ingredients:
1 cup oats
1/3 cup each of pumpkin, flax or chia or sesame + sunflower seeds (depending on cycle phase, see below)
1/2 cup nut butter
1/2 cup maple syrup
1 scoop protein powder
1/3 cup coconut flakes (optional)
1 tsp cinnamon
1 tsp vanilla
NOTE:
During your follicular phase (1st day of period to ovulation, ~14 days) use pumpkin + chia seeds
During your luteal phase (ovulation to the 1st day of your period, ~14 days) use sunflower + sesame
Directions:
In a blender or food processor, grind oats and seeds to a flour, dump into a large bowl
Add protein powder and cinnamon to the bowl with the oat/seed flour
Add nut butter, maple syrup and vanilla to the bowl and mix to combine
Roll into small balls and store in the fridge in a glass container
Eat 2 per day throughout your menstrual cycle
Download a copy: Seed Cycling Energy Balls
