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
