Food As Medicine

Learn how to use diet, lifestyle and herbal remedies to support you through your perimenopausal years and beyond.

Welcome To Your Menopause Nutrition Course

Meet Simone, your course tutor

Digital Meal Planner Quick Start Guide

Digital Meal Planner Web App

Digital Meal Planner Step-By-Step Tutorial

Introduction

This lesson covers the difference between perimenopause and menopause, the symptoms of perimenopause and menopause, and the major health risks related to menopause.  

Topic 1: Menopause, Perimenopause & Health Risks

Week 1 Food Guide

General Nutrition for Menopause

The 6 Pillars of Menopause

IFM Vitamin D Food Sources

IFM Calcium Food Sources

IFM Food Sources Essential Fats

Introduction to Menopause, Perimenopause & Health Risks

Let's make sure you have understood the topic and have a quick review of what we have covered.

QUIZ: Menopause & Health

Topic 1 Knowledge Check

This week you will learn how to make 4 delicious recipes and one new kitchen skills technique.

Chicken Waldorf Collard Wraps

Mashed Chickpea Salad

Tofu Sheet Pan Stir Fry

Chicken Creole

SKILLS: How To Chop A Butternut Squah

Week ! Cooking Demonstrations

Throughout this course, you will be invited to set SMART Goals to help bring about diet and lifestyle change for the long term.  This lesson introduces you to what SMART Goals are, how and why they work and how you can use them to help shift yourself seamlessly to a healthier future. 

Introduction to SMART Goals

Week 1 SMART Goals

Week 1 SMART Goal Setting

Week 1 SMART Goal Achievment Survey

Week 2 Food Guide

Home Testing Kits for Nutritional Deficiencies

Habit Stacking EBook

Determining Your Hydration Status

Phytonutrient Spectrum Foods

IFM Phytonutrient Spectrum Comprehensive Guide

10 Day Monthly Challenge

Topic 2: Nutrition, Changing Behaviours & Hydration

Before we move on to the cooking, let's make sure you have fully understood the lessons we have covered this week. When you understand what you are trying to achieve with your food and which nutrients you need more of, it is easier to make wise food choices and stick with them.

Week 2 Quiz

Topic 2 Knowledge Check

This week we will have 4 new recipes and another kitchen skill for you to learn.

Pumpkin Buckwheat Muffin
Blueberry Hemp Smoothie
Teryaki Salmon with Broccoli
Warm Cabbage Salad with Quinoa and Chicpea Crumble

How to make Cauliflower Rice

Pumpkin Buckwheat Muffin

Blueberry Hemp Smoothie

Teryaki Salmon with Broccoli

Warm Cabbage Salad with Quinoa & Chickpea Crumble

SKILL: How To Make Cauliflower Rice

Week 2 Cooking Demonstrations

Week 2 SMART Goal Online Nutritional Assessment

Week 2 SMART Goal Setting

Trying to break habits that have previously not had any adverse side-effects can be really difficult, unless you have an alternative.  We have already looked at some common triggers that make menopausal symptoms worse, so now let's look at some fun alternative diet and lifestyle changes.

Week 2 SMART Goal Achievement Survey

Week 3 Food Guide

Anatomy of a Tea Mocktail

Week 3 SMART Goals

Topic 3: Avoiding Symptom Triggers

QUIZ: Alcohol and Triggers

Topic 3 Knowledge Check

This week we have another 4 delicious yet simple recipes for you and another kitchen skill.

Roasted Red Pepper Dip with Walnuts

Buckwheat Maple Pecan Granola

Warm Sweet Potato Salad with Pecans

Shaved Brussels Sprouts Salad

SKILL How to make a Mango Turtle

Week 3 Cooking Demonstrations

Week 3 SMART Goal Setting

Goal Achievement Survey

Week 4 Food Guide

10 Tips for Weight Management

Menopaude Supporting Plate

Ultimate Guide to Nutrition for Menopause

Topic 4: Nutrients & Weight Management

Week 4 Knowledge Check

Week 4 SMART Goals

Week 4 SMART Goal Setting

Here's your final week of exciting recipes to try out at home.  

Overnight Apple Pie Oats
Lentil Quinoa Salad with Dill
Spinach and White Beans
Grilled Chicken & Vegetable Skewers

SKILL: How to prepare spaghetti squash


Overnight Apple Pie Oats

Lentil Quinoa Salad with Dill

Spinach with White Beans

Grilled Chicken with Vegetable Skewers

SKILL: How to Prepare Spaghetti Squash

Week 4 Cooking Demonstations

Throughout this course, we have gathered information from various research papers and information sources.  Here is a list of the papers for you to educate youself, so you can make an informed choice about your own diet and lifestyle practices. 

References

Evidence-based Medicine

If you would like to dive depper into diet and lifestyle for a healthy menopause, there are a few books that I could recommend for further reading. 

The Menopause-Histamine Connection:mWhy Your Allergies Got Worse & How T/o Fix It

Quick & Easy Ketogenic Cooking

The Blood Sugar Solution 10-Day Detox Diet

Recommended Reading

<h2 id="74bae7ee-284e-4e31-9d6b-6003a47a4275" data-toc-id="74bae7ee-284e-4e31-9d6b-6003a47a4275" style="text-align: left; font-size: 24px; line-height: 1.2;">Welcome to Nutrition and Menopause!</h2>You'll have access to&nbsp;a library of&nbsp;4&nbsp;culinary nutrition lessons&nbsp;to gain knowledge and confidence in preparing simple,&nbsp;delicious meals and snacks you can count on to deliver big&nbsp;health benefits.Upon completion of this program, you will...<ul><li>Describe the symptoms of perimenopause and menopause</li><li>Name the increased health risks associated with menopause</li><li>Identify nutrition tips to manage the menopausal transition</li><li>Describe key nutrients that support overall health during perimenopause and menopause</li><li>Use foods that support overall health during perimenopause and menopause in a variety of recipes</li></ul><h3 id="97327583-39cb-4dfd-99eb-ad9c25b32341" data-toc-id="97327583-39cb-4dfd-99eb-ad9c25b32341" style="text-align: left; font-size: 20px; line-height: 1.2;">Here's what you can expect from this program:</h3>👉 Access to 4 lessons that you can complete&nbsp;at your own pace.&nbsp;📚 Nutrition lessons to learn about different foods and their health benefits🔪&nbsp;Culinary lessons to learn about key kitchen tools and how to use them to create simple, delicious meals and snacks🧑‍🍳 Cooking demonstrations that illustrate nutrition and culinary lessons learned&nbsp; [no cooking skills required - just the basics here!]📝&nbsp;Lesson-specific&nbsp;materials and guides to support you in applying what you have learned🍽 Access to 1,000s of recipes so you can practice weekly&nbsp;skills with recipes that meet your preferences👉 Resources&nbsp;to support you in building a&nbsp;kitchen with tools and ingredients you need to get nourishing, delicious meals to the table fast

Watch and learn how to use your food as medicine as you progress through perimenopause into menopause.  Whether you need to ease your symptoms now or ensure you have the right nutrients to avoid health risks later, you will learn how to get started here.

Menopause Nutrition

Whether you are looking for ways to use your food as medicine, or if you want to improve your mental health and wellbeing naturally with art, craft and Mindfulness, you are sure to find a course here to suit you! 

Course content

Menopause Nutrition

Simone Buehner

This Course Includes