The Well-Planned Plate with Coach Heather

02/11/2026

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02/11/2026

Wednesday Wisdom

Building an intentional plate isn’t about perfection -it’s about purpose.

When you combine quality protein, fiber-rich veggies, and gut-supporting foods; you’re not just eating… you’re supporting balanced blood sugar, healthy estrogen detox, and steady energy.

A well-planned plate works with your hormones -not against them.

What’s On This Plate:
• Tuna melt
• Kimchi
• Radishes
• Broccoli
• Carrots
• Beets
• Cucumbers

Hormone Benefits Breakdown

1. Tuna Melt = Protein + Healthy Fats = Hormone Building Blocks

Why it matters for hormones:
• Tuna provides high-quality protein, which stabilizes blood sugar-critical for cortisol balance and reducing insulin spikes.
• It’s rich in omega-3 fatty acids, which reduce inflammation and support:
• Estrogen balance
• Mood stability
• Brain clarity (huge for perimenopause!)
• Adequate protein supports thyroid function and helps prevent muscle loss during midlife.

Just a timy amount of mozarella cheese:
• Fat-soluble vitamins (A, D, K2) that support hormone signaling.
• Fat also slows glucose release, keeping energy steady.

This is a blood sugar win and stable blood sugar = calmer hormones.

2. Kimchi = Gut Health = Estrogen Balance

Fermented foods like kimchi support:
• A healthy gut microbiome
• The estrobolome (gut bacteria that help metabolize estrogen)

When your gut is sluggish or inflamed, estrogen can recirculate improperly-hello:
• PMS symptoms
• Heavy cycles
• Breast tenderness
• Mood swings

Kimchi also contains:
• Sulfur compounds (detox support)
• Natural probiotics
• Anti-inflammatory compounds

A happy gut = better hormone clearance.

3. Broccoli = Estrogen Detox Support

Broccoli is a hormone MVP.

It contains:
• Sulforaphane
• DIM precursors

These compounds support:
• Healthy estrogen metabolism
• Liver detox pathways (Phase 1 & 2)
• Protection against estrogen dominance

Especially powerful for midlife women navigating perimenopause.

4. Carrots + Beets = Liver + Estrogen Clearance Support

Carrots
• Contain unique fibers that help bind excess estrogen in the gut.
• Support regular elimination (essential for hormone balance).

Beets
• Support liver detox pathways.
• Increase nitric oxide → better circulation.
• Support methylation pathways (important for hormone processing).

This combo is fantastic for women dealing with:
• PMS
• Bloating
• Stubborn weight gain

5. Radishes = Liver + Bile Flow Support

Radishes are underrated!

They:
• Support bile production (fat digestion = hormone balance)
• Help the liver clear excess hormones
• Provide antioxidants that reduce inflammation

6. Cucumbers = Hydration + Cortisol Support

Hydration directly impacts:
• Energy
• Adrenal function
• Detox efficiency

Cucumbers add:
• Potassium
• Hydrating electrolytes
• Gentle digestive support

Low-grade dehydration can raise cortisol so even this simple addition matters.

Why This Plate Works for Midlife Hormones

This meal supports:

✔ Blood sugar balance
✔ Estrogen detox
✔ Gut health
✔ Liver function
✔ Inflammation reduction
✔ Adequate protein intake
✔ Fiber for elimination

It’s a beautiful example of:
Protein + Fiber + Fermented Food + Detox Veggies

That’s a hormone win formula.

What is on ypur plate today?

*Share this with other ladies who may benefit from this meal idea.

02/10/2026

This Mediterranean Chicken Bowl came together so easily and it’s one of those meals that checks all the boxes: fresh, satisfying, protein-packed, and full of flavor.

Here’s what went into my Well-Planned Plate:
• Seasoned ground chicken
• Chopped cucumbers, tomatoes, and red onion
• A scoop of chickpeas
• Kalamata olives
• Crumbled feta
• A dollop of hummus
• Shredded lettuce
• Tzatziki or Greek yogurt dressing

That’s it. Simple ingredients. Big nourishment.

Meals like this are perfect for busy midlife days because they give your body what it actually needs:
Steady protein
Fiber and healthy carbs
Good fats
And lots of color and freshness

When our plates are balanced; our energy, blood sugar, and hormones feel the difference.

You don’t need complicated recipes to eat well.
Just build a plate with intention.

Sometimes the most nourishing meals are the ones you simply assemble with what you already have.

Is there anything you would you add to your Mediterranean bowl?

Share this to your timeline for a quick meal idea!

— Coach Heather
The Well-Planned Plate

02/09/2026

If you’re a woman in midlife and things feel different lately… you are not alone.

Maybe your energy isn’t what it used to be.
Maybe your emotions feel unpredictable.
Maybe the weight won’t budge, your sleep is off, or anxiety seems to show up out of nowhere.

Midlife can feel confusing and overwhelming. But this season does not have to feel out of control.

I created The Well-Planned Plate as a place where women can find steady, grace-filled support for their mind, body, and spirit.

Here you’ll find:
• Hormone-supportive nutrition guidance (THM-inspired)
• Simple, balanced meal ideas
• Encouragement for anxiety, mood, and emotional health
• Faith-centered reminders to stay grounded and steady
• Real-life support for women walking through perimenopause and menopause

I’m Coach Heather, a Certified Trim Healthy Mama Coach and Hormone Optimization Certified. I’ve walked through my own midlife health struggles; and my heart is to help other women feel better, find balance, and move forward with confidence and peace.

If this season feels heavy, you don’t have to figure it out alone.

Follow this page for daily encouragement, practical tools, and gentle support for your midlife journey.

If this message speaks to you; I’d love for you to introduce yourself in the comments and share this page with other women you know that it can encourage. I’m so glad you’re here.

Journeying life together,
Heather

02/09/2026

Do you sun your mushrooms?

A research paper reported that fresh button mushrooms can significantly generate vitamin D2 levels when they are exposed to midday sunlight & it only takes a minimum of 15 minutes to reach high levels! However, sliced mushrooms produce more vitamin D2 than whole mushrooms from the same amount of UV exposure.

Source - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/

02/09/2026

The world can feel so loud and overwhelming sometimes.

The noise.
The demands.
The constant pull on our attention and our energy.

As we move into a new week, it’s worth asking ourselves…

How am I protecting my peace?

Peace doesn’t just happen. It’s something we choose.
It’s found in the quiet moments.
In the boundaries we set.
In the voices we allow to shape our thoughts.
In the rhythms we create for our days.

Maybe protecting your peace this week looks like:
• Starting your morning with prayer instead of your phone
• Stepping outside for fresh air and a reset
• Building simple, nourishing meals instead of rushing and skipping
• Turning down the noise and turning your heart toward what is steady and life-giving

We don’t have to carry the weight of everything happening around us.

We can choose calm.
We can choose steady.
We can choose to care for our minds, our bodies, and our spirits one small decision at a time.

Let’s move into this week grounded, protected, and anchored in peace.

What is one way you’re protecting your peace this week?

This is the heart of what we work on together- creating steady rhythms that support your mind, body, and spirit.

02/07/2026

The Bud Season Matters

These orchid buds have been growing quietly for weeks.

No big reveal.
No overnight transformation.
Just steady, unseen progress… one day at a time.

And it reminded me so much of the Trim Healthy journey.

Most of the real change doesn’t happen in the spotlight.

It happens when you:
• Choose protein first
• Separate your fuels consistently
• Drink your water
• Say no to sugar again today
• Keep going even when the scale is quiet
• Trust the process when you don’t feel dramatic results yet

This is the bud season.

Your metabolism is healing.
Your hormones are recalibrating.
Your blood sugar is stabilizing.
Your body is learning to trust you again.

Growth is happening-even when you can’t see it yet.

In my coaching, I remind women often:
We’re not chasing quick fixes.
We’re building steady, sustainable health that lasts.

Buds don’t rush.
They stay connected to their source… and then, in the right season, they bloom.

If you feel like you’re in a slow or quiet season, don’t give up.

Stay steady.
Stay consistent.
Your bloom is coming.

“Let us not grow weary in doing good, for in due season we will reap, if we do not give up.”
— Galatians 6:9

If you’re ready for support, encouragement, and a plan that works with your body (especially in midlife); I’d love to walk alongside you.

– Coach Heather
The Well-Planned Plate

02/06/2026

If you are a woman in midlife, strength training is no longer optional. It is essential.

As we move through perimenopause and menopause; we naturally lose muscle mass, bone density, and metabolic strength. That loss affects far more than the scale. It impacts balance, joint health, blood sugar regulation, confidence, and how capable we feel in our own bodies.

The good news is this: it does not have to be fancy.

You do not need a gym membership, complicated programs, or heavy equipment. A pair of dumbbells. Your body weight. Ten to twenty intentional minutes a few times a week. That is enough to begin signaling your body to hold on to muscle, protect your bones, and support your hormones.

Strength training is not about becoming bulky or chasing a certain look. It is about being strong enough to carry groceries, get up off the floor, protect your joints, and feel steady in your body as the years go on.

Start where you are. Stay consistent. Let strength be part of your self care, not another thing to feel pressure about.

Your future body will thank you for every small, faithful step you take today.

Share this to encourage another midlife momma!

02/04/2026

Sometimes you just want a peanut butter and jelly…

Here is what did:

I mixed some peanut four with optomized plant protein, salt, peanut butter extract, a tsp of fractionated coconut oil, gentle sweet, and almond milk to make the protein “peanut butter”.

I placed some frozen strawberries in a pot with a little water. I let those cool down and added gentle sweet, baobab, and a pinch of citric acid. You can add glucie if you want it thicker.

I sweetened the Greek yogurt just a tiny bit with gentle sweet and topped with the “peanut butter” and jelly.

So good and protein packed!

02/03/2026

Helping women nourish their bodies, support hormones, and walk in faith-one well-planned plate at a time.

02/03/2026

Probiotics are so beneficial to the gut microbiome.

Read more about what probiotics strains we recommend to support your body to process oxalate-rich foods (instead of simply shunning them) in Trim Healthy Wisdom.