Holistic Weight Loss for Menopause

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Holistic Weight Loss for Menopause

Emotional

4. How to End Emotional eating

What is emotioanl eating We all do this Ask Why what are you hungry for? Pleasure inventory - homework

Self care

Take time for self Find activites that you enjoy - pleasure inventory Self care is not selfish

Friends & family Support group on line/in person Higer being- God, Buddha, Universe - prayer Living life that is joyful, compassionate, giving

3. The Highs and Lows: Mood swings

Hormonal shifts - explain low adrenal/cortsiol, low progesterone and estrogen Foods create mood swings especially sugar Gut health for serotonin - food/vitamins

1. Stress Effect: Essential to Manage in Menopause

Overview of stress chemistry Types of Stress -physiological, Mental emotional, thoughts - grief, divorce, job loss, anxiety Why important to manage in Menopause

2. What Are you Thinking? Our Thoughts Create Stress How to Course Correct

Thoughts create stress - change your mindset- take from previous presentation Negative self talk creates stress How to change your negative self talk

Nourishing The Body With Food

5. Food Sensitivities

Main food groups Activates immune response

6. Creating Sustainable Healthy Eating Habits

Becomes a Healhty Deviant Prep & Plan- Menus, Shopping lists, meal prep use corckpot and freezer meals Prep veg/salads/make soups/bathc cook meats, hard boil eggs

2. The Sugar Effect: Downside of Sugar and Carbs

Where they are How carbs are processed into sugar How sugar is stored Examples of sugars in breakfast foods How sugar affects energy & mood Healthy fats for stabelizig BS Turn to CHO to increase "feel good" serotonin & dopamine in the brain

4. Nutrients for Menopause

Weak estrogens - flax seeds, macca curciferous veg Vitamins - B's for detox - check hormone notes for additional food/supplements

3. How We Eat Is As Important As What We Eat

Eating Hygiene - Speed, distracted, chewing Meal Timing - example of binging at night Mindful Eating - Tips

1. Food is Fuel: What to Eat and What To Avoid

Whole, nutrient dense food, adequate fat and protein for weight loss limit sugar & processed carbs - review in next session Picture slide of processed versus whole foods, Nutrient dense vs high calorie and nutrient void Healthy breakfast options

Environmental

Personal environment

Work, home stresses & responsibilities - what you perceive and how you interpret them

Exercise

Vigerous exercise can raise stress chemistry Find less aggressive forms of exercise- yoga TaiChi, Qi Gong, walking

Estrogen dominance

Increased adipose tissue secretes estrogen

Testing

Naturally rebalance

Hormone imbalance & symptoms

I'm Eating What? Where Toxins are Hidden In Every Day Products

Plastics & packaging

Medications

Health and Beauty Products

Foods- toxins accumulate in fatty tissues, Opt for grass fed meat, organic f&v Preservatives, additives, sweeteners, caffeine, alcohol

Hydration & elimination

Adequate nutrietns for detox

Cruciferous veg to help with detox

Daily BM to remove waste/toxins including broken down estrogens - importance of fiber to offset toxic load

Adequate water to flush kidneys

Holistc Approach to Weight Loss: The Whole Body is Connected

Need to address all aspects not just diet

during first days short training on why HH/short overview of what HH is

1. Everything is Connected to Everything: Holistic Health Why it Matters

Physical changes in perimenopause & menopause

2. Do I still Live Here? What is Happening in My Body

Hormonal changes Weight gain Fatigue Sleep Movement

Why we eat

3. Food is Fuel & Medicine: Importance of Nutrients

s/s checklist

4. The Common Thread: Symptoms Many Women Experience Through Menopause