Nourishing The Change

Practical and Sustainable Weight Loss

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Chapter 1: Introduction 1 Lessons

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Lesson 1: Overview of course content and expectations

Chapter 2: Understanding menopause and its effects on weight 1 Lessons

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Lesson 2: Explaining how the hormones impact on weight during menopause

Chapter 3: The fundamentals of nutrition for menopausal women 3 Lessons

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Lesson 3: Phytoestrogenic foods for alleviating menopausal symptoms and supporting hormonal balance

Lesson 4: Importance of healthy fat intake

Lesson 5: Quality sources of foods matter

Chapter 4: Creating a balanced and nutrient-rich diet plan 2 Lessons

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Lesson 6: Building a foundation

Lesson 7: Meal planning

Chapter 5: The role of hormones in weight management 4 Lessons

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Lesson 8: Estrogen

Lesson 9: Insulin

Lesson 10: Cortisol

Lesson 11: Leptin & Ghrelin

Chapter 6: Meal planning and portion control tips 4 Lessons

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Lesson 12: The power of meal planning

Lesson 13: Mindful eating and portion control

Lesson 14: Portion control for specific foods

Lesson 15: Celebrate balance, not perfection

Chapter 7: Incorporating superfoods for optimal health 10 Lessons

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Lesson 16: Blueberries

Lesson 17: Salmon

Lesson 18: Broccoli

Lesson 19: Chia seeds

Lesson 20: Kale

Lesson 21: Greek yogurt

Lesson 22: Turmeric

Lesson 23: Quinoa

Lesson 24: Avocado

Lesson 25: Sweet potatoes

Chapter 8: Managing cravings and emotional eating 2 Lessons

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Lesson 26: Understanding cravings

Lesson 27: Emotional eating

Chapter 9: The importance of hydration and water intake 1 Lessons

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Lesson 28: Benefits, tips for hydration

Chapter 10: Exercise and fitness for menopausal women 2 Lessons

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Lesson 29: Importance of exercise during menopause

Lesson30: Choosing the right exercises

Chapter 11: Strategies to overcome weight loss plateaus 1 Lessons

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Lesson 31: Strategies to overcome weight loss plateaus

Chapter 12: Sleep, stress, ad their impact on weight 3 Lessons

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Lesson 32: Importance of quality sleep

Lesson 33: Strategies for better sleep

Lesson 34: Stress-reduction techniques

Chapter 13: Supplements and their role in menopause nutrition 3 Lessons

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Lesson 35: Understanding menopause nutrition

Lesson 36: Essential supplements for menopause

Lesson 37: The importance of individualization

Chapter 14: Maintaining bone health and preventing osteoporosis 1 Lessons

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Lesson 38: Key strategies for bone health

Chapter 15: Building a supportive and sustainable lifestyle 1 Lessons

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Lesson 39: Building a supportive and sustainable lifestyle

Chapter 16: Embracing self-care and body positivity 1 Lessons

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Lesson 40: Embracing self-care and body positivity