Libsyn Directory

Ep. 25 | Festive Superfoods: Nutrient-Rich Holiday Favorites

Release Date: 11/16/2023

Ep. 89 | The Symptoms You've Been Told to Shrug Off - And Why You Shouldn't

It's Not JUST Menopause

🎙️ Episode 89 – The Symptoms You’ve Been Told to Shrug Off—And Why You Shouldn’t Description: You’ve been told your brain fog is normal. Your anxiety is just “part of aging.” Your exhaustion? Welcome to menopause. Let’s get one thing straight: Just because something is common doesn’t mean it’s normal. In this episode, Cindi breaks down the most ignored symptoms women face in perimenopause, menopause, and postmenopause—and explains what they’re really telling you. We’re talking anxiety, bloating, brain fog, mood swings, and more—not from a surface-level...

Ep. 88 | The First Step to Hormone Healing Isn't What You Think

It's Not JUST Menopause

🎙️ Episode 88 | The First Step to Hormone Healing Isn’t What You Think Summary: Think fixing your hormones starts with cutting carbs or taking supplements? Think again. In this episode, I’m breaking down the real reason your “healthy habits” haven’t been working—and why your body keeps feeling stuck no matter how clean you eat, how many workouts you do, or how many trackers you follow. The truth? If your nervous system is stuck in survival mode, your hormones won’t—and can’t—heal. What you’ll learn: 💥 Why symptom-focused solutions don’t work in...

Ep. 87 | The Real Reset Your Body Needs Now

It's Not JUST Menopause

If you’re doing all the “right” things—eating clean, working out, cutting back on sugar—but still feeling bloated, exhausted, and stuck in a body that won’t respond… this episode is for you. Because here’s the truth no one’s telling you: Midlife requires a different kind of reset. In this episode, Cindi breaks down: Why discipline and restriction stop working during menopause How stress (even from “healthy” habits) can keep your body in survival mode The real reason your symptoms won’t budge—no matter how hard you try What it actually looks like to reset your...

Ep. 86 | Why Cortisol-Not Calories-is Keeping Your Body Stuck in Menopause Survival Mode

It's Not JUST Menopause

Why Cortisol—Not Calories—is Keeping Your Body Stuck in Menopause Survival Mode If you’ve been cutting carbs, working out harder, and doing everything “right”—but the scale still won’t budge—this episode is for you. In this no-fluff deep dive, Cindi breaks down the real reason weight gain is so common during the menopause transition: cortisol. You’ll learn: Why cortisol spikes in midlife (even when you think you’re managing stress) How hidden stressors—like overexercising or skipping meals—backfire What your body is really trying to do when it stores fat and...

Ep. 85 | Bubble Baths Won't Fix Burnout: Real Stress Solutions for Menopause

It's Not JUST Menopause

Bubble Baths Won’t Fix Burnout: Real Stress Solutions for Menopause 🔗 Episode Summary: If one more person tells you to “just relax” or “take a bubble bath,” you might scream. Because when you’re in the thick of menopause—juggling fatigue, mood swings, sleep issues, and weight changes—a bubble bath isn’t going to fix what’s really going on. In this episode of It’s Not Just Menopause, we’re cutting through the fluffy advice and getting to the root of what’s really driving your symptoms: chronic, hidden stress that’s dysregulating your hormones and wrecking...

Ep. 84 | From Freeze Mode to Full-On Burnout: How to Finally Calm the Chaos in Your Body

It's Not JUST Menopause

From Freeze Mode to Full-On Burnout: How to Finally Calm the Chaos in Your Body 🔗 Episode Summary: Feeling like you’re either frozen in place or constantly on edge—but never calm? You’re not alone. In today’s episode of It’s Not Just Menopause, I’m breaking down what’s really going on when your nervous system is stuck in survival mode—and why it matters so much in menopause. We’ll dive into the connection between nervous system dysregulation and symptoms like anxiety, fatigue, brain fog, and belly fat. More importantly, I’ll walk you through how to finally calm the chaos...

Ep. 83 | The Cortisol Rollercoaster: Fatigue, Insomnia, & What No One Told You About Menopause Sleep

It's Not JUST Menopause

🎙 Ep. 83 | The Cortisol Rollercoaster: Fatigue, Insomnia & What No One Told You About Menopause Sleep Episode Summary: Are you dragging all day… but lying wide awake at night? That’s not just “getting older”—it’s the cortisol rollercoaster. In this episode, we break down why sleep struggles and extreme fatigue are so common in menopause—and why most advice totally misses the root cause. You’ll learn: How cortisol is supposed to work—and what throws it off Why estrogen changes make you more sensitive to stress The surprising ways your daily habits (like caffeine...

Ep. 82 | Is Burnout the Real Reason You’ve Lost Your Motivation?

It's Not JUST Menopause

If you’re feeling stuck, exhausted, or wondering where your motivation went—you’re not crazy, and you’re definitely not lazy. You’re burned out. In today’s episode of Nutrition Your Way, we’re diving into why chronic stress and cortisol overload hijack your brain, your metabolism, and your drive—and why midlife women are especially at risk. You’ll learn: How cortisol rewires your brain and drains your motivation Why burnout isn’t “just being tired” (and what it really looks like) How hormone shifts in menopause make burnout hit harder What you can actually do to...

Ep. 81 | Stress Is Making You Store Fat

It's Not JUST Menopause

You’re eating clean, tracking your food, working out—so why is the scale stuck (or going up)? The answer isn’t more restriction. It’s stress. In this episode of Nutrition Your Way, I’m breaking down the stress–metabolism loop that no one’s talking about—and why chronic stress is sabotaging your fat loss efforts even if you’re doing everything “right.” We’ll talk about: 🔄 How stress hormones like cortisol slow down your metabolism ⚠️ The hidden stressors that trigger fat storage (hint: it’s not just your job) 🧠 Why dieting harder backfires in menopause ...

Ep. 80 | Why You're Snapping, Crying, and Anxious in Menopause (And It's Not Just Hormones)

It's Not JUST Menopause

If you’ve been feeling edgy, emotional, or like you're stuck in a mood swing spiral—this episode is for you. In today’s no-BS conversation, I’m unpacking the real reason mood swings and anxiety seem to take over in midlife—and why it’s not just your hormones. We’ll dig into the sneaky role of cortisol, how chronic stress hijacks your brain chemistry, and why emotional symptoms are often the most misunderstood part of the menopause transition. You’ll learn: Why even women who’ve never had anxiety before start to struggle The connection between cortisol, estrogen, and your...

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As the holiday season approaches, we often anticipate the delicious meals and treats accompanying these festive times. While indulging in our favorite holiday foods is a well-deserved treat, it is also essential to maintain a balanced diet by incorporating nutrient-dense seasonal superfoods.

"Superfood" refers to foods that provide a powerful nutrient punch while delivering a wide range of health benefits. Seasonal superfoods are at their nutritional peak during specific times of the year.

Here are some of the best holiday season seasonal superfoods and how to enjoy them in tasty, health-promoting dishes:

Brussels Sprouts

These little green gems are High in fiber, K, and vitamin C and support healthy digestion, bone health, and immune function.

How to enjoy: Roast Brussels sprouts in the oven with olive oil, salt, and pepper for a simple and delicious side dish. Alternatively, try shredding them raw and combining them with dried cranberries, toasted walnuts, and a tangy Dijon mustard vinaigrette for a festive salad.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, an antioxidant that promotes healthy skin, eyes, and immune function. They also provide fiber, potassium, and vitamin C, making them a holiday superfood staple.

How to enjoy: Bake sweet potatoes in the oven and top with cinnamon and a drizzle of maple syrup for a comforting side dish. For a savory option, dice them and roast them with rosemary, garlic, and a sprinkle of sea salt.

Pomegranates

Pomegranates are a stunning addition to any holiday table and a powerhouse of nutrition. Pomegranate juice is a rich source of polyphenols, which have been linked to heart health and anti-inflammatory effects.

How to enjoy: Sprinkle pomegranate seeds on salads, yogurt, or oatmeal for a burst of color and nutrition. You can also use pomegranate juice as a base for festive cocktails or mocktails.

Cranberries

Cranberries are synonymous with the holiday season, and for good reason. These small, tart berries are rich in vitamin C, fiber, and antioxidants, which may help prevent urinary tract infections and support heart health.

How to enjoy: Make a homemade cranberry sauce with fresh cranberries, orange juice, and a touch of honey to control the sugar content. Add dried cranberries to salads, muffins, or trail mix for a nutritious snack.

Winter Squash

Winter squash, including butternut, acorn, and spaghetti squash, are nutrient-dense and versatile seasonal superfoods. They are rich in fiber, vitamins A and C, potassium, and antioxidants that support overall health.

How to enjoy: Roast your favorite winter squash in the oven and then stuff it with quinoa, nuts, and dried fruits for a satisfying vegetarian main dish. Alternatively, make a creamy squash soup with coconut milk and warming spices like ginger and cinnamon.

Dark Leafy Greens

These dark leafy greens are packed with vitamins A, C, and K and minerals like calcium and iron. They also contain potent antioxidants and anti-inflammatory compounds that help support overall health and immune function.

How to enjoy: Sauté dark leafy greens with garlic and olive oil for a simple yet flavorful side dish. You can add them to soups, stews, or casseroles for a nutrient boost. Combine kale with roasted beets, goat cheese, and toasted pecans for a festive salad, and drizzle with a balsamic vinaigrette.

Citrus Fruits

Oranges, grapefruits, tangerines, and other citrus fruits peak during the holiday season. They are rich in vitamin C, which helps support immune function and collagen production for healthy skin.

How to enjoy: Enjoy citrus fruits as a refreshing snack or dessert. Alternatively, incorporate them into a colorful fruit salad, add their zest to baked goods, or use their juice to create flavorful marinades or salad dressings.

Walnuts

Walnuts are a heart-healthy holiday superfood loaded with omega-3 fatty acids, which have been linked to improved brain function and heart health.

How to enjoy: Add chopped walnuts to your oatmeal, yogurt, or salads for an extra crunch and healthy fats. You can also use them to make a homemade walnut pesto or incorporate them into your favorite holiday baked goods.

By incorporating these seasonal holiday superfoods into your meals and celebrations, you'll treat yourself to delicious and festive flavors and nourish your body with a wealth of nutrients.

Check out my latest podcast episode here.

Join my free Facebook group here, for more nutrition tips, tricks, and recipes.

In Health,

Cindi

(Un)Processed Food Coach

Environmental Toxin Specialist

www.cindistickle.com

Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??

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