Reader!

Gaw, what can't I get my shitake together? I used to bake cookies, host parties, make holiday meals, and look reasonably put together doing it all.

Now, I'm lucky if I remember to take the Costco mac'n cheese out of the freezer with enough time to thaw before my kid gets home from soccer - and don't even look at the pile of laundry and dishes that are mocking me from the corner of the kitchen.

I'm just so tired all the time! I got no more f*cks to give!

You too?

Deep breaths. Not your fault. Your capacity isn't what it used to be. You're not broken.

Your capacity, or body battery as one of my clients calls it, has been running smoothly all these years thanks to predictable hormone fluctuations - especially estrogen. But once you hit perimenopause, those fluctuations are more erratic.

This makes it feel like you're less resilient to life being lifey and less attuned to what your body needs for food, movement, rest, and emotional coping.

Attunement disruptors like travel, late-night parties, eating different foods, hosting family or friends, work parties, and kid’s activities can distract you from basic needs like eating regularly, movement, and sleep.

None of this is your fault, and it’s not uncommon to get to New Year's Eve feeling physically and emotionally spent.

This video will teach you 3 mindfulness practices to help you stay attuned to your physical and emotional needs during the holidays (17 minutes).

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Click below to download the self-nourishment menu template

​Self-Nourishment Menu.pdf​

Recipe

Satisfying Turkey Soup, serves 6

Got leftover turkey? I recently made this satisfying soup recipe to use up the rest of the turkey meat and carcass from Thanksgiving. It's loaded with flavor from the fennel and fresh herbs. It's also a great blend of main and supporting characters of protein with the turkey (main character) and white beans (supporting character).

If you want to know how to make bone broth from the carcass, hit reply!

Adapted from The Healthy Mind Cookbook by Rebecca Katz

2 Tbsp olive oil

1 yellow onion, peeled and chopped

1 shallot, peeled and chopped

1 fennel bulb, chopped

2 large carrots, chopped

2 stalks of celery, chopped

2 sprigs of fresh sage leaves, minced

4 springs of fresh thyme leaves

6 cups Chicken stock or bone broth (bonus points if you make your own with a leftover Turkey carcass!)

2 cups cooked turkey chunks

1 Tbsp dark miso (I love Dandelion Leek Miso from South River Miso in Massachusetts)

1 Tbsp dried parsley

½ Tbsp dried basil

½ bunch of kale leaves, roughly torn

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​Heat the olive oil in a 4-6 quart soup pot over medium heat. Add onion, fennel, carrots, and celery, and saute until golden brown - about 15 minutes.

Stir in shallots, sage, and thyme. Pour in ½ cup of the stock or broth to deglaze the pot by scraping up the brown bits of veggies.

Add the remaining stock or broth, beans, and turkey. Bring to a boil over medium heat. Lower heat to simmer for about 10 minutes to finish cooking the veggies and meld the flavors.

Turn off the heat, and stir in miso, dried herbs, and kale leaves.

Serve with crusty bread and grated parmesan cheese if you like.

What 2 self-nourishment behaviors do you have the capacity to try this month?

Hit reply! I'd love to know what helps you recharge your body battery.

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Wishing you a delicious and chill holiday season savoring food and your body 🎄✨

Amanda

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PS: Here are 3 mindfulness practices (video) to help you stay attuned to your physical and emotional needs during the holidays - including a deliciously easy soup recipe (scroll up)!