Discover my wellness-focused food philosophy centered on nutrient-dense, whole foods, gut health, and hormone balance. How I eat to support perimenopause, reduce blood sugar spikes, and feel my best.
My approach to food is grounded in the USDA dietary guidelines, with a personal focus on nutrient-dense whole foods, limiting alcohol and added sugar, and reducing seed oil consumption. I eat in a way that supports gut health, hormone balance, and overall wellness—especially during perimenopause.
What I Prioritize:
- Nutrient-Dense Foods and Beverages
- Vegetables: I aim for a variety—dark leafy greens, red and orange veggies, beans, peas, lentils, and more. Each type offers a different nutrient profile, so variety is key.
- Whole Fruits: I prefer whole fruits over juices or purées, which are higher in calories per volume and often spike blood sugar faster.
- Whole Grains: I choose fiber-rich, less processed grains. I limit refined grains like white rice and try not to overdo portion sizes.
- Dairy (and Alternatives): I enjoy yogurt, cheese, and fortified milk alternatives—but look for versions with minimal added sugars, oils, thickeners, and other unnecessary extras.
- Healthy Fats: I include fats that support brain and heart health. My go-tos are olive oil, coconut oil, butter (salted and unsalted), and beef tallow. I try to avoid refined vegetable and seed oils whenever possible.
- Prebiotics & Probiotics: Gut health is everything—your digestion, mood, and immune system are all connected. I eat fermented foods like kimchi, tempeh, miso, and use apple cider vinegar with “the mother.” I also include fiber-rich veggies that feed good gut bacteria.
What I Limit:
- Alcohol: I avoid it or keep it to a minimum.
- Added Sugar: I reduce sugar in recipes, skip sweeteners in my coffee, and avoid sugary drinks like soda.
- Processed Foods: I choose products with simpler, cleaner ingredient lists. I’m not obsessive, but I aim to minimize additives, refined oils, artificial colors, and unnecessary extras.
What I Don't Do:
- I don’t count calories.
- I don’t restrict salt or sodium (unless it’s for flavor—sodium isn’t a concern for me personally).
- I don’t cut caffeine, but I do stop drinking coffee after lunch so it doesn’t affect my sleep.
- I don’t follow restrictive diets. I have no allergies or intolerances, so I include gluten, dairy, and other common foods.
- I don’t use sweeteners, natural or artificial—no stevia, no monk fruit, no aspartame. I just don’t like the taste!
Right now, I’m focused on eating in a way that supports perimenopause, gut health, and hormonal balance. I’m also exploring intermittent fasting, and since diabetes runs in my family, I’m working to reduce blood sugar spikes and maintain stable energy throughout the day.