Ep. 25 | Festive Superfoods: Nutrient-Rich Holiday Favorites
Release Date: 11/16/2023
Ep. 109 | The Calm Before the Holiday Storm: Why Calm Has to Come First in Menopause
It's Not JUST Menopause
Episode #109 — The Calm Before the Holiday Storm: Why Calm Has to Come First in Menopause If the holidays leave you feeling overwhelmed, exhausted, bloated, or “on edge” every year — it’s not that you can’t handle stress anymore. It’s that your menopause nervous system can’t absorb pressure the same way it used to. In this episode, we break down why stress hits harder in midlife, how it impacts your hormones and metabolism, and what you can do right now to create the grounded, steady energy your body is craving before the holiday chaos begins. This isn't about perfection,...
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Ep. 108 | Cravings Aren’t About Willpower — They’re About Cortisol
It's Not JUST Menopause
If you keep blaming yourself for sugar cravings, afternoon crashes, or late-night snacking — this episode is your wake-up call. Menopause changes how your body handles stress, blood sugar, and hunger signals, and no amount of “willpower” can outsmart cortisol. In this episode, Cindi breaks down the real science behind stress-induced cravings and shows you how to stabilize your energy, calm your nervous system, and stop feeling out of control around food. You’ll learn why stress and cortisol are the missing pieces behind constant hunger, energy dips, and stubborn belly fat — and the...
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Ep. 107 | The Holiday Stress Trap: Why “Pushing Through” Backfires in Menopause
It's Not JUST Menopause
If you’re already feeling the weight of holiday stress — the endless to-dos, the travel, the expectations — and wondering why your body just can’t handle it the way it used to, this episode is for you. In menopause, your stress response changes. What once felt like “manageable chaos” can now send cortisol soaring, disrupt your sleep, and stall your metabolism. In this episode, Functional Nutrition Practitioner and Certified Menopause Specialist Cindi Stickle breaks down exactly why “pushing through” no longer works — and what your body is actually asking for instead. You’ll...
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Ep. 106 | The Only Way Menopause Results Actually Last
It's Not JUST Menopause
If you’ve ever felt like your progress disappears the moment life gets stressful — you’re not alone. Most “solutions” for menopause aren’t built to last. Diets, detoxes, and 30-day resets push your body harder… instead of helping it heal. In this episode of It’s Not Just Menopause, I’m breaking down the real reason results fade — and what it takes to finally make progress that sticks. You’ll learn: Why short-term fixes trigger long-term setbacks How stress and cortisol sabotage metabolism and hormones Why you can’t rebuild results on an unregulated nervous system ...
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Ep. 105 | You're Not Failing, You've Been Misled
It's Not JUST Menopause
You’re Not Failing — You’ve Been Misled If you’ve been doing everything “right” — eating clean, working out, tracking macros — and still feel stuck, exhausted, or frustrated with your body… you’re not failing. You’ve been misled. In this episode of It’s Not Just Menopause, I’m breaking down why the “eat less, move more” advice doesn’t work for women in menopause — and how decades of outdated, one-size-fits-all guidance have set women up to fail. You’ll discover: Why traditional weight-loss advice backfires for women in menopause How stress, cortisol, and...
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Ep. 104 | The Stress-Symptom Spiral: Why Relief Starts with Your Nervous System
It's Not JUST Menopause
The Stress–Symptom Spiral: Why Relief Starts with Your Nervous System Are you doing everything “right” — eating well, exercising, taking supplements — yet still feel bloated, exhausted, and stuck? You’re not broken. You’re caught in what I call the Stress–Symptom Spiral. In this episode of It’s Not Just Menopause, I break down the hidden cycle that keeps women in survival mode — where stress makes symptoms worse, and those symptoms create even more stress. You’ll learn: What the “stress–symptom spiral” is and how it keeps you stuck Why cortisol steals from your...
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Ep. 103 | Menopause Isn't a Willpower Problem - Here's What's Really Going On
It's Not JUST Menopause
Episode Title: Menopause Isn’t a Willpower Problem — Here’s What’s Really Going On Are you eating less, exercising more, and still not seeing results in menopause? You’ve probably been told it’s a willpower problem — but that advice is flat-out wrong. In this episode of It’s Not Just Menopause, I break down why “trying harder” backfires in midlife, why your symptoms aren’t a sign of weakness, and what your body actually needs to reset. Here’s what you’ll learn: Why calorie restriction and over-exercising fuel stress hormones instead of fixing them How cortisol,...
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Ep. 102 | Gaslighting With A Stethoscope: Why Midlife Women Deserve Better Menopause Care
It's Not JUST Menopause
🎙️ Gaslighting with a Stethoscope: Why Midlife Women Deserve Better Menopause Care Episode 102 — It’s Not Just Menopause Podcast You’re not crazy. You’re not weak. And no — it’s not “just stress” or “just getting older.” If you’ve ever walked out of a doctor’s office feeling dismissed, misunderstood, or worse — gaslit — this episode is for you. In today’s no-BS conversation, I’m pulling back the curtain on how midlife women are routinely ignored, overmedicated, and sent home without real solutions during one of the most pivotal transitions of their...
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Ep. 101 | What Every Menopause Plan Leaves Out - And Why It’s the First Thing Your Body Actually Needs
It's Not JUST Menopause
🎙️ Episode 101 – What Every Menopause Plan Leaves Out And Why It’s the First Thing Your Body Actually Needs If you’re doing everything “right” but your menopause symptoms are still getting worse—not better—it’s time to look deeper. In this episode, Certified Menopause Specialist and Functional Nutrition Practitioner Cindi Stickle reveals the missing piece in most menopause protocols: nervous system regulation. Whether you’re dealing with weight gain, exhaustion, mood swings, or brain fog, this root-cause step is essential—and it’s the first thing your body actually...
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Ep. 100 | Stress, Menopause, and the Burnout Trap with Christy Nichol
It's Not JUST Menopause
Stress, Menopause, and the Burnout Trap (with Christy Nichol) Are you stuck in survival mode during menopause? In this episode of It’s Not Just Menopause, I sit down with Christy Nichol, burnout recovery coach and stress expert, to unpack how stress impacts midlife women — and why it may be the hidden root cause of your toughest menopause symptoms. Why Stress Makes Menopause Symptoms Worse Chronic stress isn’t just “in your head.” It drives hormonal chaos that leaves women dealing with: Brain fog and memory struggles Weight that won’t budge no matter what you try Mood...
info_outlineAs 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.
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In Health,
Cindi
(Un)Processed Food Coach
Environmental Toxin Specialist
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