MenoEats

12-Week Nutrition Group Coaching: Empowering Women Through Menopause

Did you know what you eat can have a huge impact on how you feel during menopause?

This 12-week nutrition group session is designed to create a supportive environment for women to explore the relationship between food and menopause. Participants will leave equipped with practical tools and knowledge to navigate this transition with confidence and a focus on health and wellness.

Sessions will start running from January 2025 at Morpeth Rugby Club. Please complete the form below to register an interest in the programme and a member of the team will be in touch shortly.

Programme Outline:

Session Title: 12 Weeks of Wellness: Nutritional Strategies for Menopause Management

Duration: 1 hour per session

Objective: To guide women through the process of understanding and managing menopause through nutrition, focusing on symptom relief and weight management over a comprehensive 12-week program.

Week 1: Introduction to Menopause and Nutrition

• Overview of menopause: definitions, symptoms, and what to expect.
• The importance of nutrition during menopause: understanding hormonal changes.
• Goal setting: participants identify personal health and wellness objectives for the program.

Week 2: Building a Balanced Plate

• Explanation of macronutrients: carbohydrates, proteins, and fats.
• Tips on portion sizes and balancing meals to support energy and wellness.
• Group activity: Create balanced meal ideas using a plate model.

Week 3: Nutritional Powerhouses for Symptom Relief

• Discuss foods that help alleviate common menopause symptoms (e.g., hot flashes, mood swings).
• Highlight the benefits of phytoestrogens found in soy products, flaxseeds, and whole grains.
• Cooking demonstration: preparing a dish using these key ingredients.

Week 4: The Role of Hydration

• Importance of staying hydrated and how it affects menopause symptoms and weight management.
• Discuss best practices for hydration and tips for increasing fluid intake.
• Group exercise: Create a hydration tracker to monitor daily water intake.

Week 5: Managing Weight During Menopause

• Discuss the impact of menopause on metabolism and weight gain.
• Strategies for healthy weight management and realistic goal setting.
• Interactive discussion: Share personal challenges around weight and coping strategies.

Week 6: Mindful Eating Practices

• Introduction to mindful eating techniques: understanding hunger cues and emotional eating.
• Guided exercise: Engaging in a mindful eating experience with a small food item.
• Group discussion on insights gained from the exercise.

Week 7: The Importance of Fibre and Probiotics

• Introduction to probiotics: importance of gut health during menopause
• Explore the benefits of fibre for digestive health and weight management, especially during menopause.
• Identify high-fibre foods and ways to incorporate them into daily meals.
• Cooking demo: creating a high-fibre dish such as a salad or smoothie.

Week 8: Mood and Energy-Boosting Foods

• Discuss the connection between nutrition and mental health: foods that help stabilize mood and energy levels.
• Tips on foods rich in omega-3 fatty acids, antioxidants, and complex carbohydrates.
• Recipe sharing: participants bring in a mood-enhancing dish.

Week 9: Supplements and Alternatives

• Overview of popular supplements for menopause (e.g., calcium, vitamin D, herbal options).
• Discuss the importance of consulting healthcare providers when choosing supplements.
• Group discussion: Share experiences with supplements and alternative therapies.

Week 10: Planning and Preparing Meals

• Teach meal planning and prepping techniques to simplify healthy eating.
• Strategies for creating weekly menus that accommodate busy lifestyles.
• Hands-on activity: Participants create a sample weekly meal plan.

Week 11: Creating a Supportive Environment

• Discuss how to build a healthy food environment at home and involve family members.
• Tips on shopping for healthy foods and making smart choices at the grocery store.
• Group sharing: ways participants have advocated for healthy eating within their households.

Week 12: Celebrating Progress and Long-term Strategies

• Reflect on personal growth, changes in eating habits, and overall well-being over the past 12 weeks.
• Revisit and adjust individual health goals for the future.
• Celebration: Share favorite recipes and discuss next steps in maintaining healthy habits.

Ongoing Support:

• Digital handouts provided weekly summarising key points, recipes, and additional resources.
• Access to an online support group for continued sharing and encouragement after the program ends.
• Option for quarterly follow-up sessions to maintain accountability and motivation.