As the Jewish holiday season approaches, many observant women over 40 face the dual challenges of managing stress, hormonal weight gain, and the family pressures that can peak during this time.
Understanding how to support your body with love and kindness becomes crucial, especially during perimenopause.
Let's explore how intermittent fasting of 14-16 hours, ideally aligned with the sun, can positively impact your hormones and how to enjoy holiday meals in a way that supports hormonal health.
The Power of Intermittent Fasting
Intermittent fasting (IF) is a practice that involves alternating periods of eating and fasting. A 14-16 hour fast can significantly benefit hormone regulation, especially when timed with the natural light cycle. However, eating later in the day can be unavoidable during the holidays. Don't worry!
You can still adjust your fasting window and make small changes to your meals to maintain a healthy hormonal balance.
By skipping carbs at night and focusing on nutrient-rich foods, you can help your body stay in a better hormonal state after sundown. Here's a simple guideline for holiday meals:
Make half your plate vegetables: Choose a variety of non-starchy vegetables to ensure you're getting plenty of vitamins, minerals, and fiber.
Include a quarter plate of protein: Opt for lean, hormone-supporting proteins like chicken, fish, or plant-based options.
Add a quarter plate of healthy fats: Focus on fats rich in omega-3s, such as olive oil, nuts, and fatty fish.
Sample Holiday Dinner Ideas
Chicken Bone Broth Soup with Non-Starchy Vegetables
Start with a heartwarming chicken bone broth soup. Use non-starchy vegetables like kale, spinach, and carrots, which can help balance your hormones and provide essential nutrients without spiking blood sugar levels.
Roasted Broccoli with Herbs and Olive Oil
Roast broccoli with a drizzle of olive oil and your favorite herbs. This dish is rich in fiber and antioxidants, promoting digestion and hormone health.
Herbal Roasted Chicken
Choose either half a chicken breast or thigh, marinated with herbs and olive oil. This lean protein will help keep your blood sugar stable and provide the building blocks for healthy hormones.
Dark Chocolate Almond Butter Cups (from the Shabbat Ideal Weight Blueprint Cookbook)
End your meal with a delightful treat. My dark chocolate almond butter cups are a perfect way to satisfy your sweet tooth while staying aligned with a hormone-friendly diet. You can find this recipe and more holistic strategies in my Shabbat Ideal Weight Blueprint course, which covers Jewish holidays and overall well-being.
Wait a Minute!
I’m inviting you to join me for a Live Zoom Q&A on Tuesday, October 1st, at 20:00 Israel Time / 1:00 PM EST. This session is a fantastic opportunity to:
Discuss Your Challenges: Share your experiences and concerns about hormonal health during the holiday season.
Get Support: Receive personalized advice and support from a like-minded community.
Be Intentional: Create a plan for balancing your hormones, health, and well-being as we step into the New Year and the onset of Sukkot.
This holiday season, embrace the power of intermittent fasting and mindful eating to support your hormonal health. Remember, you can enjoy traditional holiday meals while making small adjustments to maintain a better hormonal state. By focusing on nurturing your body with love and intention, you'll be better equipped to handle the stresses of this season while fostering both physical and emotional well-being.
For a deeper dive on your own into these strategies and more, check out my Shabbat Ideal Weight Blueprint course. It's designed to guide you through all Jewish holidays with tools for spiritual, physical, and emotional well-being.
BONUS
Let's tackle the more common challenge you bring up often in our conversations.
Navigating Social Pressure with Mindfulness During Meals
During the Jewish holiday season, it’s common to face social pressure to have a diverse menu with numerous options for proteins and sides.
While it's lovely to provide an abundance of dishes to celebrate, it's important to remember that you don't need to consume every dish on the table.
Practice Mindfulness with Meals
Focus on creating vegetable sides and sticking to two main protein options: a higher-quality meat or fish and a lighter chicken option. Grass-fed meat is healthier and less inflammatory, which means less stress on your hormones.
Quality Over Quantity: Choose grass-fed meats or wild-caught fish as they are healthier and less inflammatory, helping to maintain hormonal balance.
Balanced Portions: Aim for half your plate to be vegetables, a quarter protein, and a quarter healthy fats rich in omega-3s.
Shifting Focus from Consumption to Experience
Celebrating the holiday isn't just about the food you consume; it's about the entire experience you enjoy.
Set a Mindful Table: Lay out various colorful, vegetable-based sides to add vibrancy without overwhelming your digestive system.
Enjoy Abundance Mindfully: Understand that having abundant choices doesn't mean you need to try everything. Focus on savoring a few well-chosen dishes.
Engage Fully: Pay attention to the conversations, the laughter, and the joy around the table. This makes the entire experience more enriching and less centered around food.
Remember, the goal is to support your body with love and mindfulness, especially during times of celebration.
Taking Action for a Healthier Year
As you plan your holiday menu and experiences, take action by making mindful adjustments that align with the health and hormonal balance you wish to be blessed with this year. Embrace the joy of the season with mindful eating and holistic well-being. Come to Our Live Zoom or register for the recording!
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