Holistic Weight Loss for Menopause

s/s checklist

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

Why we eat

3. Food is Fuel & Medicine:
Importance of Nutrients

Physical changes in perimenopause
& menopause

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

Hormonal changes
Weight gain
Fatigue
Sleep
Movement

Need to address all aspects
not just diet

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

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

Hydration & elimination

Adequate water to flush kidneys

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

Cruciferous veg to help with detox

Adequate nutrietns for detox

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

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

Health and Beauty Products

Medications

Plastics & packaging

Estrogen dominance

Hormone imbalance & symptoms

Naturally rebalance

Testing

Increased adipose tissue secretes estrogen

Personal environment

Exercise

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

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

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

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

4. Nutrients for Menopause

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

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

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

5. Food Sensitivities

Main food groups
Activates immune response

1. Stress Effect: Essential 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

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

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

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

4. How to End
Emotional eating

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