Did you see the picture from Thanksgiving on Facebook, Reader?

How did it make you feel about your body?

On a recent call with the Midlife Feast Community, we talked about ways to support self-care and negative body image moments during the holidays.

Movement and the mindset are at the top of the list for many Featers.

Finding fun ways to move your body this season is a great way to help decrease stress and the critical body image voice.

But what if it’s difficult to get in exercise due to weather or time constraints?

What happens when you can't move your body in satisfying ways (ie, you feel tired but mentally and emotionally refreshed after the workout)?

Or when you see a picture of yourself from Thanksgiving and think, "Oh Shiitake! What happened? I didn't think I looked like that (gained weight, old, frumpy, etc)."

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Negative body image creeps in like frozen fog in times of stress or change. Why?

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Your brain creates stories about your lived experience through neuroception.

Like the story you told yourself about how you looked in the photo from Thanksgiving, or why your holiday clothes from last year don't fit now.

Neuroception allows you to feel emotions based on what your nervous system perceives from the environment.

How you react to those emotions depends on how emotionally regulated you feel.

Emotional regulation is a challenge in the menopause transition.

As hormone levels fluctuate, it feels like your emotional filter goes haywire - leaving you moody and anxious with your critical body image voice shouting at you. What to do about it?

Here are 3 tips to help you ditch the holiday stress and negative body image self-talk:​
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1. Breathe. Take deep belly breaths with the exhale longer than the inhale. This brings your nervous system back into an attuned or emotionally regulated state.

It helps you feel more connected to the present moment and more likely to talk yourself out of the negative body image spiral.

2. Dance it Out. This moves the stress hormones tied to a perceived threat through your body so you can get out of fight or flight and back to feeling calm and emotionally regulated.

3. Singing and humming also help move stress hormones through your body. You go from feeling like you're climbing the walls of anxiety to feeling calmer in your body.

Based on the book Burnout (see gift guide below).​
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With these 3 tools in your stress-coping tool box, it's possible to have a peaceful, emotionally regulated relationship with exercise, food, and your body – even during the holidays.

Gift Guide for Stress Resilience

Here are a few of my favorite things to boost stress resilience any time of year. They make great gifts for you or your stressed-out midlife bestie.

​The book Burnout* by Emily Nagoski, Ph.D., and her sister Amelia Nagoski, DMA

​Peace Cream, an all-natural, soul-nourishing cream created by my friends at Wild Carrot Herbals. Click here for $5 off​

​Rasa*, my favorite beverage to support steady energy, blissful moods, and help you chill out at the end of a crazy day. I love the original, cocoa, and dream cocoa blends. Click here for 20% off​

Recipe Share

Chocolate Berry Snack Balls, make about 18

Recipe inspired by Paleo Magazine, 2015 - because that diet should be long gone!

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1 ¾ cup raw sunflower seeds

2 tsp ground cinnamon

¾ tsp ground ginger

½ tsp sea salt or light miso paste

¾ cup pitted dates, cut in half (not coated with oat flour)

1 TBSP unsweetened apple sauce

1 TBSP maple syrup

½ cup cocoa powder, unsweetened

½ cup dried blueberries or cranberries

In a large food processor, chop the sunflower seeds into small pieces.

Add the spices, salt or miso, dates, apple sauce, and maple syrup, and process until a dough-like mixture starts to form.

Add the cocoa powder and dried berries. Process until well combined. You may need to add 1-2 TBSP of water to create the dough-like texture.

Roll 1-TBSP-sized balls and place on a sheet pan in the freezer. Once frozen, store balls in the freezer or fridge for a quick, easy snack.
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Bonus Pro Tip! In a small saucepan over low heat, melt ½ cup dark chocolate chips and 1 TBSP butter or coconut oil. Remove from heat. Toss individual balls in the melted chocolate just to coat. Place chocolate balls on a tray lined with parchment paper. Freeze for 1-2 hours to firm the chocolate. Store balls in the freezer or fridge in an air-tight container or Ziplock bag.

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I hope you have a peaceful weekend savoring food and your body!

Cheers,

Amanda

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PS: Negative body image creeps in like frozen fog in times of stress or change. Emotional regulation is a challenge in the menopause transition. As hormone levels fluctuate, it feels like your emotional filter goes haywire - leaving you moody and anxious with your critical body image voice shouting at you. What to do about it? Scroll up for 3 tips. PLUS, get a holiday snack recipe and gift guide to lift your mood and energy on the darkest body image days!

PSS: Links above with an (*) are affiliate links. Thanks for supporting small businesses this holiday season!