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

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Release Date: 11/16/2023

Ep. 123 | What 'Feeling Safe' Actually Means for Your Metabolism

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it. If you've been trying to lose weight in perimenopause and nothing is working, your body isn't broken — it's stuck in protection mode. When your body perceives threat, your metabolism literally shuts down to conserve energy. I'll walk you through what "feeling safe" actually means for your metabolism, why eating less and exercising more backfires, and the simple daily practices that signal safety to your nervous...

Ep. 122 | Perimenopause Mistakes I Made 15 Years Ago That Kept Me Stuck (And How To Fix Them)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you're in perimenopause dealing with mild symptoms—or struggling with unexpected weight gain and metabolism changes—this episode is for you. Mild symptoms don't mean you can wait. They mean your hormones are starting to shift, and the choices you make now will show up later when your body needs that foundation most. I'm sharing the perimenopause mistake I made 15 years ago that I'm still dealing with now—and what you can start doing TODAY so you don't end up in the same position. We're talking about muscle loss, metabolism changes, and why the work you do in perimenopause is what...

Ep. 121 | The Real Reason You Wake Up Exhausted (Even When You Sleep 8 Hours)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it. If you're getting enough sleep but still waking up exhausted, with a clenched jaw and tight shoulders, your body is stuck in stress mode. Sleep can't be restorative when your nervous system never gets to rest. I'll walk you through why your cortisol rhythm is thrown off, how hidden stress keeps your body on high alert even while you sleep, and the one morning routine shift that resets everything. Introduction to...

Ep. 120 | Why Your Body Fights Every Perimenopause 'Fix' You Try

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it. If you're eating clean, exercising, taking supplements, and maybe even on HRT but still struggling with exhaustion, weight gain, mood swings, and brain fog — you're not broken. Your body is just stuck in protection mode. I'll walk you through why nervous system regulation is the foundational step most perimenopause advice skips, what happens when your body feels safe again, and 5 simple shifts you can start today...

EP. 119 | GLP-1 and Menopause: Why I Finally Said Yes (And What's Happening So Far)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

GLP-1 and Menopause: Why I Finally Said Yes (And What's Happening So Far) Today's episode is a little different. I'm sharing something I've been thinking about for a while—and honestly, something I wasn't sure I'd talk about publicly. But transparency matters. And if I'm asking you to trust me with your health, then I owe you the whole story. So here it is: I'm on GLP-1. I'm a functional nutrition practitioner with two holistic nutrition certifications, two macro nutrition certifications, I'm menopause-certified, and I've been doing this work for seven years. I know what works for...

Ep. 118 | Perienopause Support: Should You Join a Group Program or Work 1:1 with a Coach?

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Perimenopause Support: Should You Join a Group Program or Work 1:1 with a Coach? Trying to figure out if you need group coaching or 1:1 support for perimenopause—but not sure which one is right for your body, your symptoms, or your situation? This episode breaks it all down. I'm walking you through exactly when group coaching is the perfect fit, when 1:1 is the better choice, and how to decide right now without second-guessing yourself. You'll learn what both options offer, how they're different, and why picking the wrong support at the wrong time can keep you stuck longer—not because...

Ep. 117 | What I Look at First When “Doing Everything Right” Stops Working in Menopause

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you feel like you’re eating well, exercising, and trying to manage stress, but your energy, weight, or symptoms still aren’t improving, this episode will help you understand why. I walk you through the first thing I assess when a woman says she’s “doing everything right” and still feels exhausted, foggy, or stuck. It’s not calories, macros, or another supplement. It’s load. You’ll learn how chronic stress, under-fueling, and over-functioning can keep your body in protection mode in perimenopause and menopause, and why regulation has to come before optimization. Perfect for...

Ep. 116 | Perienopause Metabolism: Why Nothing's Working After 40

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you're over 40 and feel like you're doing everything "right" but still waking up exhausted, snapping at your partner, and relying on coffee just to function, this episode will help explain why. I break down why perimenopause symptoms don't improve by trying harder, how chronic stress keeps your body in protection mode, and why starting in the wrong place leaves you depleted and frustrated. You'll learn what your body actually needs now, and why effort alone isn't the answer anymore. Perfect for women in perimenopause or menopause who are tired of trying harder and getting nowhere....

Ep. 115 | You’re Not Failing Your Resolutions — Your Physiology Changed

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If New Year’s resolutions keep falling apart, especially in your 40s, it’s not because you lack discipline or motivation. It’s because your physiology doesn’t respond to pressure the same way it used to. In this episode, I break down why traditional resolutions backfire in perimenopause, how hormonal and stress-related changes affect your energy, metabolism, sleep, and motivation, and why trying harder can make symptoms worse instead of better. You’ll learn what your body actually needs now to feel steadier and more predictable, without willpower, restriction, or “starting over.”...

EP. 114 | Why you crash at 2–4 PM (and how to stop it)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you hit a wall between 2 and 4 PM and suddenly feel foggy, irritable, snacky, or like you need coffee just to finish the day, this episode is for you. In perimenopause and menopause, that afternoon crash is rarely random. It’s often a blood sugar dip paired with a stress response, and hormone shifts can make the crash hit harder with louder cravings and less buffer. I break down what it really means, why it keeps happening even when you’re doing “all the right things,” and the simple STEADY reset that helps stabilize energy and calm cravings without restriction or perfection....

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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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