What I Eat for Post-Menopause Support (Hint: It’s Not Rabbit Food)

By Michelle Goffredo | Tennessee Roots

Let’s get real. When I hit post-menopause, I wasn’t looking to “diet”  I wanted to feel strong, focused, and balanced. No more dragging through the day, no more brain fog, and definitely no more crash-and-burn energy spikes.

So I built a way of eating that actually supports me  my gut, my mood, my metabolism, and my hormones.

Here’s what’s really on my plate these days:

 ✔️ Protein Is Queen

I aim for 30–40g of protein per meal  not because I’m bulking, but because I’m building.
Muscle = metabolism = longevity. Period.
Think: pastured chicken, steak, turkey, eggs, and yes  bone broth, daily.

 ✔️ Fiber for the Win

I pack in fiber to keep blood sugar balanced and digestion smooth.
You’ll find roasted veggies, chia pudding, flaxseeds, lentils, and colorful salads all over my menu.
Fiber = fewer cravings, happier gut, clearer skin.

 ✔️ Healthy Fats — Don’t Be Scared

Avocados, nuts, seeds, and extra virgin olive oil are daily staples.
They support hormone production, brain function, glowing skin, and they keep me sane because a moody Michelle is not the vibe.

 ✔️ Bone Broth — My Non-Negotiable

I sip it warm every day.
Gut-healing, anti-inflammatory, mineral-rich this is my version of coffee with benefits.
Bonus: it keeps me full, grounded, and glowing.

 ✔️ RESET Harmony Latte

This is my daily hormone-loving latte.
It’s a blend of flaxseed, basil seed, cacao, and lion’s mane mushroom  it nourishes my gut, balances my mood, and feels like a warm hug in a mug.
It’s part of my RESET Cleanse, but honestly, I drink it all the time.

 ✔️ Smart Carbs — Not the Enemy

No, carbs are not evil. I just choose smart ones:
Sweet potatoes, beets, squash, berries, and some gluten-free grains like quinoa.
They help with energy, sleep, and hormone balance especially when paired with protein.

 ✔️ Real Food. Real Flavor. Real Results.

I don’t count calories or follow trends.
I eat to feel powerful, focused, and in control of my body.
It’s not a “diet.” It’s a lifestyle that supports who I’m becoming  not who I was 10 years ago.

If you’re in post-menopause (or peri) and wondering what the heck to eat to feel good again  you’re not alone. This is the food that helped me get my energy, mood, and mojo back. And it can help you too.

Warmly 

 Michelle

https://www.wsmv.com/2025/07/29/health-coach-michelle-goffredo-speaks-gut-health-importance-those-going-back-school/

How Feeling Like Crap at 56 Sparked a Cleanse That’s Helped Hundreds of Women Reset

Let me set the scene:
I was 56, deep in peri-menopause, and feeling like absolute garbage.
No energy.
Brain fog for days.
Mood swings that made me want to apologize to strangers.
And my eating habits? Let’s just say... not my finest moment.

But here’s the thing I knew better. I was already sipping this strange but magical morning concoction I’d whipped up (don’t worry, it made the cut), and I decided to create a little self-rescue mission: more protein, more fiber, a killer salad, some comforting broth, and a dreamy hormone-loving latte. I did it for one week. Then another. Then another.

Somewhere between the soup and the fiber balls, something shifted.

I started glowing. I felt lighter mentally, emotionally, and yes, physically.

At the time, I was selling grab-and-go wellness food at this amazing spot in Cresskill, NJ called Crushed Garage think clean beauty meets soul care meets cool-girl health food. The women who ran it? Total wellness rockstars. One day they looked at me and said:
“Wait… what are you doing? You look different.”

My answer? “I’m resetting how I eat.”
Their reply? “That sounds like a cleanse we want.”

Boom—RESET Cleanse was born.

Since then, RESET has helped hundreds of women get their glow back, feel good in their bodies again, and finally say goodbye to that foggy, sluggish, “what the hell is going on with my hormones?” feeling.

That was 7 years ago. And I’m just getting started.

So… What Is the RESET Cleanse?

RESET isn’t a juice cleanse.
It’s not a starvation plan.
And it’s definitely not about being perfect.

It’s a real food, gut-focused, hormone-happy reset that gives your body (and brain) a much-needed break  without making you miserable.

Here’s what you get during the 7-day program:

• Morning Concoction aka ( Michelle's ELIXIR ) to kickstart digestion + energy (yes, the one I still drink daily)
• High-protein fiber bites to keep you fueled and satisfied
  Glowy green salad loaded with hormone-loving ingredients
•  Healing broths + soups to nourish your gut

RESET Harmony Latte — calming, balancing, and delicious
Daily support + structure so you’re never left wondering what to eat
Community vibes that remind you: you’re not doing this alone

It’s simple. It's powerful. And it works.

 
Who Is RESET For?

• You feel bloated, blah, or backed up (you know what I mean)
• You’ve got brain fog, low energy, or mood swings that sneak up on you
• Your body is sending signals and you’re finally listening
• You want a gentle reset without the drama, hunger, or restriction
• You’re in perimenopause, menopause, or post — and ready to feel like yourself again

If any of that made you go “omg, yes,” then girl… RESET is for you.

 
The Next Round Starts July 28

Middle Tennessee & Long Island, NY

This is your invitation to feel better fast — with real food, real support, and a proven plan.

Spaces fill up fast, so if your gut (literally and intuitively) is telling you it’s time, I’d love to have you.

> [ SIGN UP HERE ]
Or DM me on Instagram  with the word RESET and I’ll send you the details.

Let’s get your glow back — because aging powerfully starts in your gut. ✨

h

Create an your own Epic DIY Vegan Snack Board thats looks like a work of art!

Whether having a little get together or a big party, you’re probably wondering what to put out on the table for snacks. Solution: epic snack boards!

You can build out the most delicious vegan “charcuterie” board with an assortment of veggies, fruits, vegan cheeses, hummus dips, crackers, and all sorts of other goodies.

Let me walk you through step-by-step on how to create a delicious vegan snack board for your next big party, small gathering, or even an impromptu get together (you just might have a lot of these things in your kitchen already!).

Remember you don’t have to make everything yourself.

Buy a good quality hummus and dips Trader Joes, Whole Foods, if your in the Bergen County Area Kings have wonderful products.

HOW TO BUILD AN EPIC VEGAN SNACK BOARD
When going plant-based, there’s more variety to explore with snackable fruits and veggies to take place of the usual charcuterie board assortments: sausages, salami, and all the meaty stuff. You can choose fruits and veggies by color, texture, and snacking ease. Find dips to pair with the crackers and vegan cheeses —like sweet peppers dipped in red pepper hummus, garlic hummus on a cracker with an olive, or vegan cheese, an endive leaf and a grape.

To make a vegan charcuterie board you’ll need the following:

Vegan cheese. There are many vegan cheeses available in markets these days made with nut milks and tofu, some of them cultured plant-based cheeses. In the above photo I opt not to use cheese.

Crackers. Any sort of cracker will do here. I like more seedy crackers, like multigrain rice crackers with chia, and earthy beet crackers, so have fun selecting different shapes and tastes that you like. Different shapes and sizes add to the visual as well as the flavors on your board.

Veggies. Sweet peppers, cucumbers, radishes, snap peas, asparagus spears, all good for dipping and scooping.
Olives. Must have on the snack board for those olive lovers (like me) that want some juicy Kalamatas, or fleshy green Castelvetrano olives, or perhaps some garlic stuffed green olives.

Fruits. Grapes are a given! They look abundant on the board, and are super easy to pop into your mouth! Blueberries, strawberries, raspberries, blackberries and other easy to pluck off the board and eat fruits are all perfect choices.

Herbs. I love thyme for decorating my snack board— the leaves are so tiny! Thyme also make a great garnish on top of hummus and adds decorative flourish around wedges of cheese. Basil is very pretty, but it wilts quickly. I don’t tend to use basil for snack board garnish for that reason. I find that mint makes an ideal garnish and stays fresh looking. Rosemary is also wonderful to use for snack board decor.

Flowers. Edible flowers— nasturtiums, lavender, pansies, chamomile, borage, squash blossoms — all make your snack board look like a luscious garden of Eden. You can find edible flowers near the herb section at your supermarket, or search for some at your local farmers’ market — I get mine at the same stall as my herbs and greens. Of course, if you grow any in your backyard or garden, like nasturtiums, wash them carefully and use both the flowers and leaves to decorate. Do research on edible flowers to make sure you aren’t choosing any questionable ones (you wouldn’t want to add a poisonous bloom to your board).

The Board. The board itself is also a key focus for your snack board, of course! I love a large wooden board. You can find the right board (or boards!) to suit your style. You can find a beautiful wooden board, I like to mix shapes and size. This round wood and rectangle tray I purchased at Home Goods which makes a centerpiece for an Epic Snack Board!

To assemble your vegan snack board, add the hummus dips and cheeses to the board first to create the foundation. Then you can arrange the remaining ingredients around those main items, sectioning together flavors and colors that compliment each ingredient.

Make a “rainbow” with all of the red/orange foods going from one end, to the yellows and greens, then the blue purple colors to the other end. Experiment with herbs, edible flowers and other garnish until you master the art of creating a showstopper of a snack board.

Have fun creating a delicious party pleasing work of art!


Happiness
Michelle G. xxo

Create an your own Epic DIY Vegan Snack Board thats looks like a work of art!

Whether having a little get together or a big party, you’re probably wondering what to put out on the table for snacks. Solution: epic snack boards!

You can build out the most delicious vegan “charcuterie” board with an assortment of veggies, fruits, vegan cheeses, hummus dips, crackers, and all sorts of other goodies.

Let me walk you through step-by-step on how to create a delicious vegan snack board for your next big party, small gathering, or even an impromptu get together (you just might have a lot of these things in your kitchen already!).

Remember you don’t have to make everything yourself.

Buy a good quality hummus and dips Trader Joes, Whole Foods, if your in the Bergen County Area Kings have wonderful products.

HOW TO BUILD AN EPIC VEGAN SNACK BOARD
When going plant-based, there’s more variety to explore with snackable fruits and veggies to take place of the usual charcuterie board assortments: sausages, salami, and all the meaty stuff. You can choose fruits and veggies by color, texture, and snacking ease. Find dips to pair with the crackers and vegan cheeses —like sweet peppers dipped in red pepper hummus, garlic hummus on a cracker with an olive, or vegan cheese, an endive leaf and a grape.

To make a vegan charcuterie board you’ll need the following:

Vegan cheese. There are many vegan cheeses available in markets these days made with nut milks and tofu, some of them cultured plant-based cheeses. In the above photo I opt not to use cheese.

Crackers. Any sort of cracker will do here. I like more seedy crackers, like multigrain rice crackers with chia, and earthy beet crackers, so have fun selecting different shapes and tastes that you like. Different shapes and sizes add to the visual as well as the flavors on your board.

Veggies. Sweet peppers, cucumbers, radishes, snap peas, asparagus spears, all good for dipping and scooping.
Olives. Must have on the snack board for those olive lovers (like me) that want some juicy Kalamatas, or fleshy green Castelvetrano olives, or perhaps some garlic stuffed green olives.

Fruits. Grapes are a given! They look abundant on the board, and are super easy to pop into your mouth! Blueberries, strawberries, raspberries, blackberries and other easy to pluck off the board and eat fruits are all perfect choices.

Herbs. I love thyme for decorating my snack board— the leaves are so tiny! Thyme also make a great garnish on top of hummus and adds decorative flourish around wedges of cheese. Basil is very pretty, but it wilts quickly. I don’t tend to use basil for snack board garnish for that reason. I find that mint makes an ideal garnish and stays fresh looking. Rosemary is also wonderful to use for snack board decor.

Flowers. Edible flowers— nasturtiums, lavender, pansies, chamomile, borage, squash blossoms — all make your snack board look like a luscious garden of Eden. You can find edible flowers near the herb section at your supermarket, or search for some at your local farmers’ market — I get mine at the same stall as my herbs and greens. Of course, if you grow any in your backyard or garden, like nasturtiums, wash them carefully and use both the flowers and leaves to decorate. Do research on edible flowers to make sure you aren’t choosing any questionable ones (you wouldn’t want to add a poisonous bloom to your board).

The Board. The board itself is also a key focus for your snack board, of course! I love a large wooden board. You can find the right board (or boards!) to suit your style. You can find a beautiful wooden board, I like to mix shapes and size. This round wood and rectangle tray I purchased at Home Goods which makes a centerpiece for an Epic Snack Board!

To assemble your vegan snack board, add the hummus dips and cheeses to the board first to create the foundation. Then you can arrange the remaining ingredients around those main items, sectioning together flavors and colors that compliment each ingredient.

Make a “rainbow” with all of the red/orange foods going from one end, to the yellows and greens, then the blue purple colors to the other end. Experiment with herbs, edible flowers and other garnish until you master the art of creating a showstopper of a snack board.

Have fun creating a delicious party pleasing work of art!


Happiness
Michelle G. xxo

My family is really obsessed with ice-cream!! But I am trying to get them off of dairy for the most part. They have switched milk..hurray!! now I tried my hand at ice-cream. "Boy oh Boy" I did it with this Coconut Milk & Honey Strawberry Ice-Cream. It's over the top yummy. My boy even said, "ma you put sugar in this, I can tell, it's really good! Can you make it with chocolate chips"? "Of course, I can." Shhhhh, don't tell him its raw honey!

Coconut Milk & Honey Ice-Cream

1 1/2 lbs strawberries hulled and halved

1 1/2  cup of coconut milk I use https://www.amazon.com/Native-Forest-Organic-Unsweetened-Coconut/dp/B011LVDECM/ref=sr_1_4_a_it?ie=UTF8&qid=1527955743&sr=8-4&keywords=native+forest+organic+coconut+milk+simple&th=1

1/3 cup raw honey 

Directions 

 Toss 1pound of strawberries in the bowl of the food processor/ or blender.  Chop the reserved strawberries and save. Process until liquid. Then press through a strainer over a bowl to remove seeds.

Whisk in coconut milk and honey and fold in reserved strawberries. 

Pour mixture into a parchment paper lined large loaf pan cover with plastic wrap and freeze about 2-3 hours until its semi-hard and creamy. 

Scoop out and  

Or you can use an ice-cream maker follow instruction on the maker.

This is the best healthiest ice-cream ever!!

Please, if you make this tell me how you like it?