4 Simple Tips To Get The Most Out of This Class:

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2 4 Simple Tips To Get The Most Out of This Class: 1. Print out this workbook before the class starts so you can write down your notes as you listen. 2. Review the topic outline so you know what to listen out for. Make sure you've set aside 20 minutes of private time for this session so you ll be able to focus and fully receive the benefits of the session. 3. During the event, write down ALL the interesting and new ideas and inspirations you get while listening that way you won t lose the information most relevant to you. 4. Think of how you can quickly implement the secrets revealed in this session. Preparation Tips: Make sure you are in a quiet place where nothing can distract you, and that you are not driving a car or any other vehicle. Be in a comfortable position so you can get the most out of the class. Stretch your muscles before starting the class. Stretching loosens the muscles and tendons allowing you to sit more comfortably. Think about which foods you are eating on a typical day (especially breakfast). This will allow you to benefit from the class the most. Turn off all distractions and interruptions. Close your social media sites, turn your phone on airplane mode, and reserve 20 minutes of private time. Thank you for joining our online class. We hope you enjoy it! 01

3 The next part is for you to take notes while you listen to the masterclass. Fill in the blanks as you progress. These will be the important takeaway points for this session. Menopause is full of uncomfortable symptoms. It is a pain, literally, and we are here to help you get through it. What if you learned that you could add a few simple things to your diet and daily routine to help combat your menopausal symptoms? In this session, we will talk about the top 7 foods to eat during and after menopause to help alleviate the uncomfortable symptoms that menopause brings. You will learn about how each day, you can make headway in your diet on combatting menopausal symptoms during and after the so-called change of life. 1. Food #1:... What makes... so helpful? - They are rich in plant-based... fatty acids - They are high in..., low in carbs and... - free - They aid in improving digestive health with their high... content - They are high in..., specifically lignans - Hot... - Stubborn... / weight gain - Top... or salads with 1-2 tablespoons... - Grind your own... or buy them in a powdered form for an easy addition to a... or in a soup 2. Food #2:... What makes it so helpful? - It contains fatty acids, specifically, the omega-6 fatty acid G... L... acid (GLA), and vitamin E - It helps protect cells from... stress - It is helpful for... pains and hot... - It decreases pain / tenderness - Hot... Idea for daily integration: - Try... daily taken by mouth to see results 02

4 3. Food #3:... What makes... so helpful? - They are high in... - They can help alleviate some of the uncomfortable symptoms of both... and... dominance -... swings -... / Sleep problems - Try them atop... or throw them into a them in the oven with some coconut oil, sea salt and spices for a portable, savory snack 4. Food #4:... What makes it so helpful? - It is a great source of B Vitamins, especially B6 and... - Its B vitamins include... as well, which helps to regulate digestion and improve energy - It also contains about half your daily requirement of... - Weight gain / sluggish hair - It is an easy make-ahead meat where you can... a breast or legs on your Sunday to then have easy access to its meat all week - Make a... around a spread of hummus and some Food #5:... What makes... so helpful? - They contain... and iron - They are a great source of... - They are high in..., helping you to feel full longer - They are full of..., which helps to regulate blood pressure 03

5 -... swings -... / sleep issues - Hot... - They are delicious... - They can reduced with vinegar as a... on meats - Try them in their traditional way on... or as a snack 6. Food #6:... What makes... so helpful? - They are full of..., B vitamins and... - They are plentiful in..., which is another B vitamin - Weight gain / sluggish hair - A... is a crust-less version of a quiche and a great vehicle for eggs with fresh vegetables and... - Try baking... at the beginning of each week 7. Food #7:... What makes... so helpful? - They are high in... - They are full of a chemical called... which helps to reduce inflammation throughout the body - They are full of..., which acts as a co-enxyme to assist metabolic activity in the body Health benefits of M...: - Formation of connective tissues - Absorption of... - Proper functioning of the... gland and sex hormones - Regulation of blood sugar level -... of fats and carbohydrates - Sluggish... / stubborn weight -... hair 04

6 - They make an excellent asset to traditionally... foods, or foods that work well with a little... - They are also excellent in...s for roasted or grilled meat such as chicken or pork - They are an excellent asset to sweet Use this space for your own notes: 05