The Happy Hormone Guide

by Shannon Leparski

  Energy is rising, so set out to challenge yourself. Focus on active, cardio-based workouts like dance classes, biking, hiking, rock climbing, swimming, rowing, boot camp, or fiery, fast-sequence yoga classes. For at home workouts, I love the PopSugar Fitness YouTube channel during this phase for fun, upbeat workout videos.

  Checking Back in on New Habits

  Starting something new during this phase means it will be more likely to stick and become a habit than in any other phase.

  I want you to think back to this phase in 1-2 weeks during your luteal phase when you may feel unmotivated or have no desire to stick to a new goal. If you lose steam, don’t be hard on yourself. It’s not your fault. Only you know how far you can push yourself, and this may or may not be a time to force your willpower.

  After reflecting, if you don’t have the strength to keep going with a new plan, hobby or goal, it’s okay. Things don’t always stick, but at least you are trying new things and putting yourself out there. But don’t force something that feels miserable. Women are way too hard on themselves, and I think that has far more health repercussions than honoring your body, brain chemistry, and where you are at a particular moment. You can always try again next month.

  SEX

  Coming off your period, hormones are at lower levels until estrogen starts to increase again a few days before ovulation. Because of this, you’ll want to focus on stimulation and arousal to heighten your mood for sex. This is a great time to try something new in the bedroom, whether it be a new position, a new place, or whatever “new” means to you. Another great way to keep things fresh is to connect outside of the bedroom first and build intimacy by trying new activities like hiking, going to concerts, renting bikes to ride, or any new physical activity you can do together.

  LUBRICATION

  There will be little to no cervical mucus for the first few days after your period ends. You’ll feel dry until estrogen starts to rise which can happen anywhere from day 6 to day 12, and it’s different for each woman. It is then that you may notice a pattern of discharge that develops more fertile characteristics leading up to ovulation. Starting out, it may feel sticky, flaky, and somewhat springy, but it won’t feel wet. Then, it will change to a wetter type that looks white and creamy. This type of discharge is considered the transitional type that leads to fertile mucus in the next phase. Until then, it is still considered a dry phase, meaning the types of discharge are not ideal lubrication for sex. You may consider supplementing with lubricant.

  SKIN

  This phase (and the ovulation phase) is your skin’s time to shine. New skin cells are forming, and your skin feels fresh with improved elasticity. Now is an excellent time to get facials, extractions, or do any skin treatment. Your skin is less prone to redness and won’t feel as sensitive thanks to increasing estrogen, so it’s also the best time for a bikini wax.

  Diy Spring Face Mask

  DIY SPRING FACE MASK

  Probiotic Lemon Brightening Turmeric Mask

  2 tablespoons plain coconut yogurt

  1 tablespoon oat flour (can sub rolled oats)

  ½ teaspoon ground turmeric

  squeeze of lemon

  Combine all ingredients in a small bowl and mix until well-combined. Apply to clean, dry skin and let sit for 15 minutes. Rinse with warm water and pat dry.

  Note: your skin may look like it’s stained yellow but no need to worry! If it does, wash again with a gentle cleanser and rinse.

  DIY SPRING HAIR MASK

  Smooth Shine Apple Cider Vinegar Hair Rinse (restores pH balance)

  ¼ cup apple cider vinegar

  2 tablespoons filtered water

  1 tablespoon lemon juice

  Pour hair rinse over cleansed, wet hair and work into scalp. Leave on for 10 minutes. Rinse with warm water. There is no need to condition afterward.

  SPRING ESSENTIAL OIL BLENDS

  2–3 drops each, or more as desired

  ENERGIZING: Grapefruit, Lemon, Peppermint

  SPRING BREAK: Sandalwood and Lime (also smells like key lime pie)

  EARLY RISER: Grapefruit and Basil

  NEW BEGINNINGS: Lemongrass, Eucalyptus, Rosemary

  NUTRITION

  As estrogen starts to rise, it may contribute to a lack of appetite. This is normal, which is why eating higher fat and colorful fresh foods to feed your follicles feels good at this time. Think extra avocado and vibrant vegetables like carrots, broccoli, zucchini, or green beans.

  □ Eat more vitamin-C rich citrus fruits like grapefruit, oranges, nectarines, lemons or limes (all the lemon water), as well as cherries, plums, and pomegranates.

  □ Increase your healthy fat intake with avocados, olives, and nut butter to add to your increasing energy.

  □ Add vinegar (like raw apple cider vinegar or raw coconut vinegar) to your meals or use vinegar-based dressings and sauces.

  □ Probiotic-rich foods will prime your digestion for the month. Think pickled veggies, raw sauerkraut, kimchi, and dairy-free, unsweetened yogurt (in the form of coconut, almond, or cashew).

  □ Also, eat a lot of greens with light lettuces like Romaine, Bibb, or Boston. For a more energizing salad, add lightly steamed or sautéed vegetables, sprouted lentils, or a sprouted grain (sprouted varieties are easier to digest, due to their activated enzymes).

  □ Make oatmeal with gluten-free oats, ground flaxseed, goji berries, and cashew butter.

  □ Choose sourdough bread, sprouted rye toast, or any sprouted bread and spread avocado on top.

  Spring Food Chart

  VEGETABLES GRAINS

  artichokes

  asparagus

  basil

  broccoli

  carrots

  green beans

  green peas

  lettuce (Romaine, Bibb, Boston)

  parsley

  snow peas

  sprouts (alfalfa, kale, broccoli, etc.)

  sugar snap peas

  zucchini

  amaranth

  barley (contains gluten)

  farro (contains gluten)

  oats (look for a gluten-free variety)

  teff

  quinoa

  NUTS AND SEEDS FRUITS

  brazil nuts

  cashews (cashew butter)

  flaxseeds (ground)

  macadamia nuts

  pumpkin/pepita seeds

  avocados

  grapefruit

  cherries

  clementines

  lemons

  limes

  lychees

  mandarins (not canned)

  nectarines

  oranges

  plums

  pomegranates

  LEGUMES OTHER

  black-eyed peas

  edamame*

  lentils (any variety)

  lima beans

  mung beans

  split pea

  tempeh*

  tofu*

  * Tempeh, tofu, and edamame are soy products that must be purchased organic; otherwise, they are likely GMO products.

  dairy-free yogurt unsweetened (coconut, almond or cashew)

  goji berries

  nut butter (cashew or your favorite kind, for extra fat during this phase!)

  capers

  olives

  pickles

  pickled veggies

  raw sauerkraut

  vinegar (apple cider, balsamic, champagne, coconut, red wine, etc.)

  SPRING RECIPES

  Energizing Spring Break S
hake

  Coconut Cashew Smoothie

  Brazil Nut Probiotic Yogurt Bowl

  Creamy Chococado Pudding

  Tofu Avocado Caprese Salad

  Spring Lentil Lettuce Cups with Vegan Hemp Ranch

  Zoodle Broccoli Bowl with Lemon Basil Pesto Sauce

  Sweet and Sour Macro Bowl

  Lemon Cookie Bliss Bites

  Breakfast

  Energizing Spring Break Shake

  ENERGIZING SPRING BREAK SHAKE

  (makes 1 serving)

  2 large handfuls spinach

  ¼ avocado (or 2 tablespoons raw cashews)

  1-inch chunk fresh ginger (or 1 tablespoon dried ginger)

  1 scoop vegan unflavored or vanilla protein powder

  1 tablespoon ground flaxseed

  Fresh juice of ½ lemon (or lime)

  ½ tablespoon raw apple cider vinegar

  1-½ cups plain coconut water or filtered water

  Handful of ice (optional)

  OPTIONAL TOPPINGS: broccoli sprouts and/or extra lemon

  Add all ingredients to a high-speed blender. Blend until smooth.

  COCONUT CASHEW SMOOTHIE

  (makes 1 serving)

  ½ frozen banana

  ½ cup chopped frozen zucchini, optional (steamed then frozen for easier digestion)

  1 scoop vegan plant protein powder (vanilla or plain)

  1 tablespoon ground flaxseed

  ½ teaspoon ground cinnamon

  2 tablespoons shredded coconut (unsweetened)

  2 tablespoons raw cashews (or 2 tablespoons cashew butter)

  1 cup unsweetened vanilla almond milk

  ½ cup filtered water (omit if you want a thicker consistency)

  OPTIONAL SMOOTHIE TOPPINGS: a drizzle of cashew butter, shredded coconut, granola or crushed cashews, for crunch

  Add all ingredients to a high-speed blender. Blend until smooth.

  Brazil Nut Probiotic Yogurt Bowl

  BRAZIL NUT PROBIOTIC YOGURT BOWL

  (makes 1 serving)

  1 cup plain coconut yogurt (or any plain, unsweetened dairy-free yogurt with minimal ingredients)

  1 tablespoon ground flaxseed or chia seeds

  Splash of unsweetened almond, coconut or cashew milk

  5-6 drops of stevia (optional)

  3-4 crushed brazil nuts (or pepitas)

  ¼ cup pomegranate seeds (or ½ cup cherries or ½ of a peeled grapefruit)

  Assemble your yogurt bowl by mixing yogurt with flaxseed or chia seeds, a splash of almond milk and stevia; top with crushed brazil nuts and your choice of fruit.

  Creamy Chococado Pudding

  CREAMY CHOCOCADO PUDDING

  (makes 2 servings)

  1 large ripe avocado

  1 ripe medium-sized banana

  ⅓ cup raw cacao powder

  ⅓ cup cashew butter (or any nut butter)

  2 tablespoons maple syrup (can sub coconut sugar or monk fruit granulated sweetener)

  Pinch of sea salt

  ½ cup unsweetened vanilla almond milk or cashew milk (plus 2-3 tablespoons water if too thick)

  OPTIONAL TOPPINGS:

  a spoonful of coconut cream, crushed brazil nuts, or pepitas, a drizzle of cashew butter

  Combine all ingredients in a food processor and blend until smooth and creamy. Serve in a bowl and store the other serving in the fridge for tomorrow’s breakfast.

  Lunch

  Tofu Avocado Caprese Salad

  TOFU AVOCADO CAPRESE SALAD

  (makes 2-3 servings)

  1 block organic extra-firm tofu, drained and cubed into bite-size pieces

  ½ lemon, juiced

  2 tablespoons extra-virgin olive oil

  2 teaspoons dried Italian herb seasoning

  2 cups grape tomatoes, halved (or one pint of tomatoes)

  ½ cup pitted olives, halved (I used a mix of Kalamata and Castelvetrano olives)

  1 14-oz can of artichokes, drained and chopped

  ¼ cup chopped fresh basil

  ½ avocado, cubed

  Begin by draining the package of tofu to remove excess water, then cut tofu lengthwise into four slices. Lay the slices flat over a couple of paper towels (or a clean kitchen towel) on top of a baking sheet. Lay a couple more paper towels over the tofu. Place another baking sheet (or a heavy flat-bottomed object) on top, plus a heavy book on top of that (because you don’t want the book to get wet). Set aside for 20-30 minutes (note: you can also use a tofu press if you have one). Then, marinate tofu in lemon, olive oil, and Italian herb seasoning for 5 minutes. Meanwhile, prepare the rest of the salad by assembling the remaining ingredients in a bowl—the tomatoes, olives, artichokes, fresh basil, and avocado. Add in the tofu after it marinates. Serve over greens (like spinach) or quinoa. Refrigerate leftovers.

  SPRING LENTIL LETTUCE CUPS WITH VEGAN HEMP RANCH

  (makes 2 servings)

  1 cup uncooked green lentils

  2 cups filtered water

  1 tablespoon coconut oil or avocado oil

  ⅓ white onion, chopped

  ½ jalapeño, optional

  1 cup zucchini (finely diced)

  1 tablespoon paprika

  ½ teaspoon sea salt

  ½ tablespoon raw apple cider vinegar

  1 ripe mango, cubed

  1 cup shredded carrots

  Butter lettuce

  OPTIONAL TOPPINGS:

  Vegan Hemp Ranch (recipe on next page), sliced avocado, pepitas, broccoli sprouts, raw sauerkraut

  I love serving these lettuce cups with guava kombucha, as pictured.

  In a medium-sized pot, combine lentils with water and bring to a boil, then reduce heat to simmer for 15-20 minutes, or until water is absorbed and lentils are soft. In a separate small saucepan, heat oil on medium-high heat and sauté the onion, occasionally stirring for 3-4 minutes. Add the jalapeño, zucchini, paprika, and sea salt and cook for 8-9 minutes, or until zucchini softens. Turn off heat and stir in apple cider vinegar. Assemble each lettuce cup with lentils, mango, shredded carrot, avocado, and optional Vegan Hemp Ranch (see next page).

  Vegan Hemp Ranch

  VEGAN HEMP RANCH

  (makes 3-4 servings)

  ⅓ cup hemp hearts

  ⅓ cup raw cashews

  2 tablespoons extra virgin olive oil

  1½ tablespoons raw apple cider vinegar

  1 clove garlic

  1 teaspoon sea salt

  1 teaspoon dried dill (or 1 tablespoon fresh dill)

  1 handful fresh parsley

  1 tablespoon chopped green onion

  ½ cup filtered water

  In a small blender or a food processor, combine all ingredients and blend until smooth and creamy. If too thick, add 1–2 tablespoons water until you reach desired consistency.

  Dinner

  Zoodle Broccoli Bowl With Lemon Basil Pesto Sauce

  ZOODLE BROCCOLI BOWL WITH LEMON BASIL PESTO SAUCE

  (makes 2 servings)

  1 large zucchini (or 2 small)

  ⅔ package tempeh, crumbled

  2 cups broccoli florets (from about 1 large head of broccoli)

  1 cup frozen green peas (optional)

  LEMON BASIL PESTO SAUCE

  1½ cup fresh basil

  1½ fresh lemons, juiced

  Handful of spinach (optional)

  3 tablespoons nutritional yeast

  2 tablespoons pine nuts

  2 tablespoons cashews

  2 teaspoons red pepper flakes (or ½ jalapeño)

  2 tablespoons avocado oil (or extra virgin olive oil)

  ½ teaspoon sea salt + ½ teaspoon black pepper

  2 tablespoons water

  Using a spiral
izer, spiralize zucchini to make zucchini noodles. Set aside. Remove tempeh from the package and crumble into bite-sized pieces into a bowl. Set aside.

  Add 1–2 inches of water to a medium-sized pot. Add steamer basket and place broccoli and peas in the basket. Bring water to a boil and cover to steam for about five minutes, or until veggies are soft. Meanwhile, make the Lemon Basil Pesto Sauce by combining all ingredients in a small blender or a food processor and blending until smooth and creamy. Assemble your bowl with zoodles, tempeh, steamed broccoli, and peas, then drizzle the pesto sauce on top.

  Sweet And Sour Macro Bowl

  SWEET AND SOUR MACRO BOWL

  (makes 2-3 servings)

  1 package tempeh, cubed (can also use 1.5 cups shelled edamame)

  1 bunch asparagus, chopped (can substitute green beans)

  ½ cup shredded carrots, per bowl

  2 cups spinach, per bowl

  Optional toppings: Pickled ginger, raw sauerkraut, crushed cashews, chopped green onion