25d • General discussion
Your go-to list for feeling better in your body, one shopping cart at a time!
If it feels like your hormones have hijacked your body (hot flashes, brain fog, stubborn weight, zero energy, joint pain) you’re not alone. Your midlife body has different needs now, and your margin for error is very thin.
That’s why I pulled together my personal grocery staples for you. They are real foods I rely on weekly to support hormone balance, energy, mood, and metabolism in perimenopause and beyond.
These aren’t trendy “superfoods.” They’re simple, strategic ingredients that work with your biology—not against it.
🥣 Here’s what’s on my list—and how I use it in real life:
1. Flaxseeds
Rich in lignans (a phytoestrogen), flax may help ease hot flashes, dryness, and night sweats. Plus: fiber for gut health + estrogen metabolism.
How I use it:
Add 1–2 tbsp ground flax to smoothies, oatmeal, or Greek yogurt.
Stir into energy bites or
sprinkle on avocado toast.
2. Greek Yogurt (Full-fat or 2%)
High-protein and calcium-rich to support muscle + bone density as estrogen drops. Probiotics help with digestion and bloating.
How I use it:
Breakfast/Snack with berries + flax
As a base for overnight oats or protein bowls.
Blend into smoothies for extra creaminess
Use instead of sour cream for tacos and chili.
3. Berries (blueberries, raspberries, strawberries)
Loaded with antioxidants (polyphenols + anthocyanins) to reduce inflammation, support brain health, and ease hot flashes.
How I use it:
Fresh or frozen in smoothies, oats, yogurt. (buy frozen when out of season - so much less expensive!). Tossed into salads with greens + walnuts
Paired with dark chocolate when cravings hit. (yum)
4. Cruciferous Veg (broccoli, Brussels, cauliflower)
Support estrogen detoxification, liver health, and gut function. Plus fiber, antioxidants, and cancer-protective compounds like sulforaphane.
How I use it:
Roasted on a sheet pan with olive oil + garlic
Blended into soups or added to frittatas
Raw with hummus or dip.
5. Olive Oil/Avocado (extra virgin)
Monounsaturated fat that reduces inflammation, supports heart health, and helps regulate blood pressure. A must as cardiovascular risk rises post-menopause.
How I use it:
Drizzled over everything: salads, eggs, roasted veg
Sautéing leafy greens or mixing into dressings
6. Spinach (and other leafy greens)
Magnesium to calm anxiety + reduce cramps, iron to fight fatigue, and vitamin K for bone health. Folate also supports mood regulation.
How I use it:
Daily in smoothies or scrambles
Quick sauté with olive oil + garlic
Wilt into any soup, stew or sauce
As a base for bowls with protein + whole grains.
7. Dark Chocolate (70% or higher)
A surprising source of magnesium for mood + relaxation. Flavonoids support brain health + circulation. And let’s be real—it satisfies cravings without the crash.
How I use it:
A square or two after lunch or dinner
Melted with berries + a sprinkle of sea salt
Mixed into homemade protein balls.
BONUS STAPLES I LOVE
(from the printable list attached)
- Fatty Fish (salmon, sardines): omega-3s for inflammation + brain health.
- Legumes (lentils, chickpeas): plant protein + phytoestrogens.
- Chia seeds: fiber + ALA omega-3s for digestion + skin.
- Sweet potatoes: complex carbs for steady energy.
- Whole grains (quinoa, oats): fiber + B vitamins to fight fatigue.
- Herbal teas: calming blends + green tea for metabolism.
- Turmeric: anti-inflammatory and brain protective.
- Eggs: protein + vitamin D for bone + muscle support.
💬 Your Turn:What are YOUR ride-or-die grocery staples for midlife wellness?Drop them in the comments—or tag me in a photo of your next hormone-friendly haul.
📌 I’ll keep updating this thread with new food finds, recipes, and 30-30-30 tips—so bookmark it! And if you haven't yet checked out the recipes in the classroom tab, you'll find there some delicious anti-inflammatory recipes that support your body during this transition.
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Your go-to list for feeling better in your body, one shopping cart at a time!
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