Easter Prep

Healthy Holiday Traditions That Nourish

There's something about Easter that hits different than other holidays. Maybe it's the timing—right when we're finally shaking off winter and craving that fresh-start energy. Or maybe it's because Easter doesn't come with the same dietary chaos as Thanksgiving or Christmas. Either way, I've started treating it as this perfect opportunity to lean into traditions that actually support my body instead of leaving me bloated and exhausted.

The thing is, our cultural Easter rituals already have so much potential. Eggs, spring greens, lamb, gathering outdoors—these aren't just pretty aesthetics. They're nutrient-dense, seasonally appropriate foods that our ancestors knew supported fertility, vitality, and renewal. We've just forgotten how to leverage them properly. So this year, I'm doubling down on Easter prep that works with my hormones, my circadian rhythm, and my metabolic health. Not in a restrictive way, but in a way that makes me feel genuinely good and nourished.

Here's what I'm focusing on.

The Metabolic Magic of Pasture-Raised Eggs

Let's start with the obvious star: eggs. But not just any eggs—pasture-raised, omega-3 enriched eggs from hens that actually see sunlight. The nutritional difference is wild. Pasture-raised eggs contain up to 7 times more beta-carotene, 2-3 times more omega-3 fatty acids, and significantly higher levels of vitamins A, D, and E compared to conventional eggs[1]. That deep orange yolk? That's not just Instagram-worthy; it's a sign of superior nutrient density.

From a biohacking perspective, eggs are one of the most bioavailable protein sources we have. They contain all nine essential amino acids in the exact ratios our bodies need, plus choline—a nutrient that's critical for liver detoxification, brain health, and healthy estrogen metabolism. Most women are deficient in choline, especially if they're on hormonal birth control or have MTHFR gene variations. Easter gives us cultural permission to eat eggs multiple times a day, and honestly? We should be taking advantage of that.

The way you cook them matters, too. Soft-boiled or poached eggs preserve the delicate omega-3 fatty acids and keep the cholesterol in the yolk from oxidizing. Scrambled eggs cooked low and slow in grass-fed butter or ghee? Also excellent. What you want to avoid is high-heat cooking with industrial seed oils, which creates oxidized cholesterol and inflammatory compounds.

Spring Greens and Bitter Herbs: Supporting Phase 2 Detox

Traditional Easter meals often include spring greens—dandelion, watercress, arugula, sorrel. These aren't just garnishes. They're some of the most nutrient-concentrated foods on the planet, and they show up in spring for a reason. After months of heavier winter foods, our bodies benefit from the bitter compounds in these greens that stimulate bile production and support liver detoxification.

Bitter greens contain glucosinolates and other phytonutrients that upregulate Phase 2 detoxification pathways in the liver—the same pathways responsible for metabolizing excess estrogen[2]. For women dealing with hormonal acne, PMS, or estrogen dominance, incorporating bitter greens isn't just trendy; it's therapeutic. They also provide folate (the natural, bioavailable form of folic acid), vitamin K, and magnesium—all nutrients that support healthy ovulation and hormonal balance.

A simple Easter tradition: start your meal with a salad of mixed spring greens, dressed with olive oil, lemon juice, and a pinch of sea salt. The bitterness primes your digestive system, stimulates stomach acid production, and helps you absorb nutrients from the rest of your meal. Plus, the polyphenols in olive oil and the vitamin C in lemon enhance iron absorption from the greens.

Lamb: Ancestral Nutrition for Hormone Health

Lamb is traditional Easter fare in many cultures, and there's wisdom there. Lamb is one of the few widely available red meats that's almost always pasture-raised (at least compared to beef), which means it has a better omega-3 to omega-6 ratio. It's also rich in iron, zinc, selenium, and vitamin B12—nutrients that are commonly deficient in women, especially those who menstruate heavily or have restrictive eating patterns.

Zinc is particularly important for female health. It supports healthy progesterone production, regulates the menstrual cycle, and is crucial for skin health and immune function. Selenium supports thyroid function and helps convert T4 to the active T3 hormone. These aren't trivial nutrients—they're foundational to feeling energized, maintaining stable moods, and supporting fertility.

From a metabolic perspective, the amino acid profile in lamb supports muscle maintenance and satiety. The fat in grass-fed lamb contains conjugated linoleic acid (CLA), which has been shown to support healthy body composition and reduce inflammation[3]. Roasting a leg of lamb with rosemary, garlic, and spring vegetables isn't just delicious; it's a metabolically supportive meal that keeps blood sugar stable and provides sustained energy without the crash.

Sun Exposure and Circadian Alignment

Easter falls on a Sunday in spring, which means longer days and (hopefully) warmer weather. One of the most underutilized biohacks is simply spending time outside during the day, especially in the morning. Morning sunlight exposure—ideally within the first hour of waking—sets your circadian rhythm, supports cortisol patterns, boosts vitamin D production, and improves sleep quality that night.

Vitamin D is technically a hormone, and it plays a massive role in immune function, bone health, mood regulation, and reproductive health. Many women are deficient, especially after winter. Easter is the perfect excuse to plan an outdoor egg hunt, a morning walk, or even just breakfast on the patio. Aim for at least 20-30 minutes of sunlight on your skin (arms, legs, face) without sunscreen during the early part of the day when UVB rays are optimal for vitamin D synthesis.

There's also something to be said for the psychological and nervous system benefits of being outside. Nature exposure reduces cortisol, lowers blood pressure, and activates the parasympathetic nervous system—the "rest and digest" mode that so many of us desperately need more of[4].

Mindful Feasting vs. Sugar Chaos

Here's where Easter can go sideways: the candy. Chocolate bunnies, jelly beans, Peeps, sugar-loaded desserts. I'm not going to tell you not to enjoy them—restriction creates its own stress—but there are ways to navigate Easter sweets without tanking your blood sugar and feeling like garbage the next day.

First, prioritize protein and fat earlier in the day. If you start Easter morning with a high-protein breakfast (think eggs, smoked salmon, Greek yogurt), your blood sugar will be more stable throughout the day, and you'll be less likely to experience intense sugar cravings or energy crashes.

Second, if you're going to have chocolate, make it dark chocolate (70% cacao or higher) and pair it with nuts or nut butter. The fat and protein slow glucose absorption, and dark chocolate contains polyphenols that actually support metabolic health. Some studies even suggest that dark chocolate can improve insulin sensitivity when consumed in moderation[5].

Third, consider making your own treats with natural sweeteners like dates, raw honey, or maple syrup. These still impact blood sugar, but they come with fiber, minerals, and antioxidants that refined sugar doesn't provide. Homemade energy balls with almond butter, cacao, and dates can satisfy the sweet tooth without the blood sugar rollercoaster.

Movement as Celebration

Traditional Easter activities—egg hunts, long walks, gardening—are all forms of movement, and they're the kind of joyful, low-intensity movement that supports metabolic health without spiking cortisol. Instead of thinking about Easter as a day to "earn" your food through punishment workouts, reframe movement as part of the celebration.

A morning walk with family, an afternoon of gardening or setting up outdoor decorations, playing games outside with kids—all of this counts. Low-intensity movement improves insulin sensitivity, supports lymphatic drainage, aids digestion, and helps regulate blood sugar without the stress response that comes from intense exercise. For women, especially those dealing with adrenal fatigue or hormonal imbalances, this kind of movement is actually more beneficial than aggressive workouts.

Connection and Nervous System Regulation

Easter is, at its core, about gathering. And while we often think about health in terms of what we eat or how we move, the quality of our relationships and social connections has a profound impact on our physiology. Social connection activates the vagus nerve, lowers inflammation, reduces cortisol, and supports immune function.

Creating space for meaningful connection—whether that's a shared meal, a heartfelt conversation, or simply being present with people you care about—is as important to your health as the food on your plate. Laughter, touch, eye contact, storytelling: these aren't just nice-to-haves. They're biological necessities for a well-regulated nervous system.

So here's what I'm committing to this Easter: I'm dyeing eggs with my nieces using natural dyes from beets and turmeric. I'm roasting a leg of lamb with a mountain of spring vegetables. I'm starting the day with a sunrise walk and ending it around a table with people I love. I'm eating dark chocolate without guilt and skipping the neon-colored candy that makes me feel terrible.

I'm treating this holiday as what it was always meant to be—a celebration of renewal, abundance, and life. Not a cheat day. Not a dietary free-for-all followed by punishment. Just a day to nourish myself well, move my body joyfully, and connect deeply.

That feels like the kind of Easter tradition worth keeping.

References

[1] Anderson, K. E. (2011). Comparison of fatty acid, cholesterol, and vitamin A and E composition in eggs from hens housed in conventional cage and range production facilities. Poultry Science, 90(7), 1600-1608.

[2] Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacological Research, 55(3), 224-236.

[3] Dilzer, A., & Park, Y. (2012). Implication of conjugated linoleic acid (CLA) in human health. Critical Reviews in Food Science and Nutrition, 52(6), 488-513.

[4] Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628-637.

[5] Mellor, D. D., Sathyapalan, T., Kilpatrick, E. S., Beckett, S., & Atkin, S. L. (2010). High-cocoa polyphenol-rich chocolate improves HDL cholesterol in Type 2 diabetes patients. Diabetic Medicine, 27(11), 1318-1321.