Hormone Friendly Foods Hormone changes, stress, diet and environmental factors can disrupt your microbiome. Support your gut health and immune system, fight inflammation, manage weight, and improve mood by incorporating these gut-friendly foods: Prebiotics Jicama, Garlic, Onion, Green Bananas, Asparagus Probiotics Sauerkraut, Kimchi, Yogurt, Kefir, Miso, Tempeh High-Fiber Foods Beans, Lentils, Chia Seeds, Pumpkin Seeds, Hemp Seeds, Almonds, Cashews, Pistachios, Vegetables & Fruits (fresh, dried, or frozen), Quinoa, Whole Grain Bread, Lentil or Chickpea Pasta, Barley, Farro, Brown Rice, Hummus, Popcorn, Oats Balance your hormones and minimize PMS and menopause symptoms by including these foods: Phytoestrogens Edamame, Tofu, Flaxseed, Berries, Legumes Cruciferous Vegetables Broccoli, Cauliflower, Brussels Sprouts, Kale Healthy Fats Olive Oil, Avocado Oil, Olives, Avocados, Nuts, Tuna, Salmon, Walnuts, Chia Seeds, Flaxseeds •½ cup cottage cheese= 15 g •¾ cup Greek yogurt=18 g •String cheese= 6 g •1 egg= 7 g •3 ounces chicken breast=25 g •3 ounces salmon=22-25 g •Tuna pouch (3 oz)= 24 g •½ cup edamame= 9 g •1 cup cooked lentils=19 g •1 cup chickpeas=16 g •6 oz extra firm tofu= 18 g •2 tablespoons nut butter= 8 g •1 oz pumpkin seeds= 9 g •1 oz almonds= 6 g •1 cup quinoa= 8 g •1 cup green peas= 8 g Coach Tips- Here are some ways to increase protein intake: -Add protein powder or Greek yogurt to smoothies or overnight oats -Have shredded chicken on hand for an easy protein at meals or snack -Drain and rinse a can of beans to add to soups and salads -Roast/air fry beans or edamame for snacking -Add cottage cheese to scrambled eggs -Use lentil or chickpea pasta instead of white pasta High Protein Foods Shopping List Processed foods, alcohol, caffeine, and added sugar can be inflammatory and result in undesired symptoms (hot flashes, mood swings), and weight gain. Try to enjoy these as an occasional treat.