🧭 Here’s what’s in today’s issue:

• 🧠 Trivia Challenge: Spotlight Hook
• 🎁 Featured Product: FafaBiotic Probiotic Skincare
• 💪 Wellness Tip: 5 Nutrients for Energy and Hormonal Health
• ⚠️ Health Alert: Ready‑to‑Eat Pasta Meals Tied to Listeria Outbreak
• 😄 Meme of the Day – Just for laughs
• ❤️ Communities need strong connections: Show Your Support
• 📅 Events: Upcoming Events (Top Picks)

👉 Browse the highlights. Click your favorites.

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Question: How many stomachs does a llama have?

(Answer at the bottom of the newsletter.)

5 Nutrients for Energy and Hormonal Health

“Dr. Estelle is an absolute sunbeam — a brilliant blend of warmth, wisdom, and energy. Through her work, she helps people reconnect with balance and wellbeing in a way that feels empowering, approachable, and real.” - WBON Triangle

As we head into the holiday season with shorter days, fuller schedules, and plenty of indulgent moments, it’s the perfect time to give your body a little extra support. Here are five science-backed nutrients that help support hormonal harmony, energy, and mood:

1. Magnesium: The Calm Keeper Magnesium supports over 300 processes in the body, including those that regulate cortisol (your stress hormone) and serotonin (your “feel-good” neurotransmitter). It helps relax muscles, ease tension, and promote restful sleep, all of which support hormonal balance.
   
   Food Sources: Leafy greens (spinach, kale), pumpkin seeds, almonds, avocado, and quinoa. Easy Tip: Sprinkle pumpkin seeds over salads or oatmeal, or enjoy a square of dark chocolate (70%+) for a magnesium-rich treat.
   

2. Omega-3 Fatty Acids: Mood and Brain Support Omega-3s are anti-inflammatory fats that help your brain and hormones communicate efficiently. They can improve mood and reduce symptoms of anxiety or low mood that often accompany midlife hormone changes.
   
   Food Sources: Salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts. Easy Tip: Add ground flaxseed to your morning smoothie or yogurt, or aim for two servings of fatty fish each week.
   

3. Fiber: The Hormone Helper Fiber supports digestion, helps the body eliminate excess estrogen, and keeps blood sugar steady, which promotes balanced energy and mood. A healthy gut also plays a major role in hormone regulation.
   
   Food Sources: Berries, apples, lentils, chickpeas, broccoli, oats, and quinoa. Easy Tip: Add beans to soups or salads, or pair fruit with a protein-rich dip like almond butter for a satisfying snack.
   

4. B Vitamins: The Energy Regulators B vitamins, especially B6, B12, and folate, support estrogen metabolism, adrenal function, and the production of neurotransmitters that influence mood and focus. They are especially helpful when stress or fatigue increases.
   
   Food Sources: Eggs, wild-caught fish, poultry, leafy greens, legumes, and fortified whole grains. Easy Tip: Add spinach to your morning omelet or consider a balanced B-complex supplement during busy seasons.
   

5. Zinc: The Hormone Stabilizer Zinc supports thyroid function, hormone synthesis, and immune health, which are all essential for midlife vitality and resilience.
   
   Food Sources: Pumpkin seeds, cashews, lentils, chickpeas, and seafood such as oysters and shrimp. Easy Tip: Snack on roasted chickpeas or toss cashews into a stir-fry for a quick zinc boost.

This season, focus on nourishment that supports balance so you can move into the holidays feeling calm and energized.

Bridging the Nutrition Gap: While a nutrient-rich diet is the foundation of hormone balance, it can sometimes be challenging to meet your needs through food alone. If you’re looking for easy, high-quality ways to get more of these essential nutrients, I have some great product options available on my online platform, with special discounts for community members.

Check out Dr Estelle’s favorites in her Fullscript store or book a Live Well Consultation for personalized recommendations that fit your unique needs.

Ready‑to‑Eat Pasta Meals Tied to Listeria Outbreak

Here’s one significant food health alert reported recently in the USA:

• The CDC reports that a multistate outbreak of Listeria monocytogenes linked to ready‑to‑eat pasta meals has now resulted in 6 deaths and 27 illnesses across 18 states.

• The alert was issued by the U.S. Food & Drug Administration (FDA) and the U.S. Department of Agriculture Food Safety and Inspection Service (USDA FSIS) warning consumers to check their refrigerators for the affected products.

• Action for consumers: If you have purchased ready‑to‑eat pasta meals from major grocery chains (including brands such as those sold at Trader Joe’s, Kroger, etc.), check the packaging, lot codes and recall notices—do not consume any product that matches the recall. Seek medical attention if you experience symptoms of listeriosis.

• Why it matters: Listeria infection can be severe and even life‑threatening, particularly for pregnant people, older adults, and persons with weakened immune systems.

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🎟️ Upcoming Events (Top Picks)

Outdoor events may be changed due to weather, so click the links to see latest event information. Here are a few ideas for the week, so plan ahead:

• Wednesday: Fall Cookie Decorating Workshop 6:30PM-8:30PM
• Thursday: ACC Women's Soccer Championship Semifinals 5:30PM-10PM
• Thursday: Zumba 6PM-7PM
• Thursday: Square Dance 6:30PM-9PM
• Friday: Movie Night: Big Hero 6 6PM-10PM
• Friday: Old North State Storytelling Festival 2025 7:30PM-9:30PM

But wait! There’s more. To save space in your inbox, we’ve moved the full list of events online — now you can plan ahead: See Full 2-Week Calendar