Healthy Living With Vibrant Health Labs

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Chickpea Scramble with Sautéed Spinach & Whole Grain Toast

Mash 1 can chickpeas. Sauté ¼ cup chopped onion, ¼ cup bell pepper, and 1 clove garlic in olive oil. Add chickpeas, ½ tsp turmeric, cumin, and splash of plant milk. Cook 5–7 min. Separately, sauté 2 cups spinach with olive oil and a pinch of salt. Serve over toast.

Benefits: High fiber, anti-inflammatory, rich in magnesium.

Grilled Salmon Bowl with Quinoa & Roasted Veggies

Cook ½ cup quinoa. Toss zucchini, red pepper, onion, and broccoli in olive oil; roast at 400°F for 20 mins. Marinate salmon in lemon, olive oil, garlic, and Dijon. Grill 4–5 min per side. Assemble bowl with quinoa, veggies, and salmon.

Benefits: Omega-3s, balanced blood sugar, anti-inflammatory.

Zucchini Noodles with Roasted Veggies and Walnuts

Spiralize 1–2 zucchinis. Roast mixed veggies in olive oil at 400°F for 20 mins. Toss noodles with roasted veggies and a handful of walnuts. Optional: finish with lemon juice or a drizzle of tahini.

Benefits: Light, gut-friendly, high in antioxidants and healthy fats.

Daily Probiotics

Probiotics support a healthy gut microbiome, which is essential for digestion, immune function, and nutrient absorption. During menopause, hormonal shifts can disrupt gut balance, leading to bloating, constipation, and weakened immunity. Probiotics help restore this balance by introducing beneficial bacteria that improve digestion, reduce inflammation, and enhance the body's ability to absorb calcium and magnesium—key nutrients for bone health.

In addition to gut support, probiotics play a surprising role in mood and mental clarity. Over 90% of serotonin—the feel-good hormone—is produced in the gut, and probiotics help regulate its production. This is especially important in menopause, when mood swings, brain fog, and fatigue are common. By supporting gut-brain communication, probiotics contribute to emotional balance, cognitive function, and overall well-being.

Cloud Release Visualization

Goal: Let go of heavy emotions.

Imagine you’re lying in a meadow looking up at the sky. Visualize your heavy feelings as dark clouds above you.

One by one, watch them float away with the wind. As they drift, feel your mind and body getting lighter.

30 Minute Walk

A daily 30-minute walk is one of the simplest yet most powerful tools for supporting overall health—especially during menopause. It improves circulation, lowers blood pressure, supports weight management, and helps stabilize blood sugar. Regular walking also strengthens bones and joints, reducing the risk of osteoporosis and stiffness that often increase in midlife. Unlike high-impact workouts, walking is gentle on the body while still providing meaningful cardiovascular benefits.

For women navigating menopause, walking has the added benefit of reducing cortisol levels, which helps ease anxiety, irritability, and sleep disturbances. It stimulates endorphins and serotonin, lifting mood and reducing the intensity of hot flashes over time. Plus, walking outdoors in natural light can help reset circadian rhythms, improving sleep quality and energy levels. It’s not just movement—it’s medicine.