5 tips & guidance on menopause and mindful eating navigating through holiday festive season maintaining and building new healthy habits & more self love

5 Tips for Menopause and Mindful Eating During the Holiday Season

1. Practice Mindful Eating
   Mindfulness can transform your relationship with food, even during the indulgent holiday season.

• Slow Down: Chew each bite thoroughly and savor the flavors. This improves digestion and prevents overeating.
• Check In with Hunger: Before eating, ask yourself if you’re truly hungry or eating out of habit or emotion.

Mindful Mantra: “I eat to nourish my body and honor my health.”

2. Balance Indulgences with Nourishing Choices
   Enjoy festive treats without guilt by focusing on balance.

• 80/20 Rule: Fill 80% of your plate with whole, nutrient-dense foods and 20% with indulgent items.
• Include foods rich in phytoestrogens (like flaxseeds, soy, and lentils) to support hormonal balance.
• Watch portion sizes for calorie-dense holiday favorites like creamy casseroles or desserts.

3. Stay Active & Reduce Stress
   Holidays can be stressful, and stress worsens menopause symptoms. Combat this with movement and mindfulness:

• Gentle Activities: Yoga, Pilates, or low-impact strength training can regulate cortisol and boost mood.
• Holiday Walks: Take a brisk walk after meals to aid digestion and manage weight.
• Meditation: Set aside 10 minutes daily for deep breathing or mindfulness meditation to stay calm.

Mantra for Movement: “I move to feel strong and energized, not to punish my body.”

4. Hydration & Alcohol Moderation

• Stay Hydrated: Drink plenty of water to combat bloating and support digestion. Herbal teas like peppermint or chamomile are excellent options.
• Limit Alcohol: Alcohol can disrupt sleep and intensify hot flashes. Opt for sparkling water with lemon or a festive mocktail as an alternative.

5. Build Self-Love Practices
   The holidays are a perfect time to focus on self-love and gratitude.

• Daily Affirmations: Start each day with a positive affirmation like, “I am worthy of love and care.”
• Gratitude Journal: Write down three things you’re grateful for each day to stay grounded and positive.
• Pamper Yourself: Treat yourself to a massage, warm bath, or quiet time to recharge and honor your body’s needs.

Simple Menopause-Friendly Recipes for the Holidays

• Breakfast: Chia Pudding with Berries
  • Ingredients: 3 tbsp chia seeds, 1 cup almond milk, 1 tsp vanilla, and a handful of berries. Mix and refrigerate overnight.
• Lunch: Warm Lentil Salad
  • Ingredients: Cooked lentils, spinach, roasted sweet potatoes, walnuts, and balsamic dressing.
• Dinner: Herbed Salmon with Steamed Vegetables
  • Ingredients: Baked salmon with lemon and herbs, served with steamed broccoli and asparagus.

By embracing these tips, you can navigate the festive season with grace, maintain new healthy habits, and nurture your body and mind.

Journal daily to help you stay mindful, grounded discovering who you are right now and what you want with clarity, more confidence to have the courage to be the best version of yourself, stepping up all the possibility & open to receiving all the opportunities into your life to create the life you want…. nothing is stopping, unstuck to unstoppable – starting with building new habits that empower you.