BEFORE THE CHANGE COMPANION

BEFORE THE CHANGE COMPANION

CHAPTER 1 YOU RE NOT CRAZY! IT S JUST PERIMENOPAUSE! What perimenopause symptoms are you experiencing from the list on page 3? Next to each, note at what age you first started noticing them. PMS or Perimenopause: Are your menstrual cycles regular? If irregular, have they always been irregular? After taking the quiz on page 5, what was your score? What do the results tell you? How at risk for early menopause would you consider yourself after taking the quiz on page 7? How do you hope to change the way you think about the change after reading this book? What have you tried in the past for your perimenopause symptoms? What were the results?

CHAPTER 2 ANN LOUISE S ALL-STAR PERI ZAPPERS Have you had your hormone levels tested? What were the results? Please journal your experience with each Peri Zapper as you try them. You may also note your level of interest in trying them and refer back to this section as you progress through the book Peri Zapper #1: Flaxseeds and/or Flaxseed Oil Peri Zapper #2: Black Currant Seed Oil Peri Zapper #3: M n M (Magnesium and Multivitamins) Peri Zapper #4: Zinc Peri Zapper #5: Natural Progesterone Cream Peri Zapper #6: The Right Moves Peri Zapper #7: Stress Reliever Peri Zapper #8: Adrenal Refresher Peri Zapper #9: Liver and Bile Support Peri Zapper #10: Natural Estrogen Therapy

CHAPTER 3 CONTROLLING CARBS (Fill in the blank) not is the body s primary fuel source. What does a typical daily diet look like for you? Breakfast: Midmorning: Lunch: Midafternoon: Dinner: After dinner: What types of carbohydrates should you avoid? How is metabolic syndrome characterized? What foods should those with metabolic syndrome avoid? Which fruits contain especially high fructose? (Fill in the blank) Dietary fiber is known to estrogen dominance.

CHAPTER 4 SEXY, SLIMMING FATS AND HORMONE-FRIENDLY PROTEINS Before reading this book, what were your thoughts on fat in the diet? (Fill in the blank) Have you practiced a low-fat diet in the past? If so, what did you eat and how did you feel? are your best, most potent source of energy not. (Fill in the blank) Contrary to popular opinion, fats do not, as a general rule, have fewer calories than fats, nor are they necessarily better for you. What misleading labels should you watch for? (True or false?) The deodorization process transforms most of canola oil s omega-3s into trans fat and it should be avoided. What are the functions of insulin? What are the functions of glucagon? After reading this chapter, do you feel that you ve been eating a balanced diet?

CHAPTER 5 GETTING PERSONAL WITH THE SEXY, SLIMMING FATS What can the right kind of fats do for your body? Which human-made fats should you avoid? What healing benefits associated with the metabolism of essential fatty acids are you most looking forward to? (True or false?) U.S. women typically do not include enough omega-3 fatty acids in their diet. What four things should you watch for when selecting a fish oil supplement? (Fill in the blank) are the richest food source of cislinoleic acid, the precursor of GLA. What are the health benefits of lesser known omega-7? (Fill in the blank) When buying flaxseed oil, look for one that is lignan. (Fill in the blank) GLA targets, while CLA affects. (True or false?) Many olive oils are cut with other oils and you should be extra careful when selecting a brand. What are the snack fats that provide a dose of high-quality fats?

CHAPTER 6 THE RIGHT PERI VITAMINS AND MINERALS (Fill in the blank) The bone benefits of calcium do not come from calcium alone but from the interaction between calcium and. What occurs when you consume calcium in excess? What symptoms of possible magnesium deficiency have you experienced? What ingredients are B complex vitamins composed of and what do they do? (Fill in the blank) In general, women in perimenopause tend to be copper and zinc. (Fill in the blank) Copper levels seem to rise or fall in tandem with levels. What symptoms associated with a low zinc/high copper ratio have you experienced? What is the main source of vitamin D?

CHAPTER 7 NATURAL HORMONE CREAM Have you tried a natural hormone cream in the past? What was your experience? (Fill in the blank) Used by folk healers for pregnancy prevention, the European mistletoe berry has a high concentration of. How does progesterone benefit the body? Have you experienced any of the symptoms of low progesterone, like hair loss and skipped periods? If so, how long has this been occurring? (True or false?) Natural progesterone therapy may relieve a number of issues affecting women in perimenopause. Have you ever been aware of having ovarian cysts? (Fill in the blank) In order to make commercial progesterone into a prescription item, pharmaceutical companies deliberately alter the of the progesterone molecule and come up with a synthetic product called. What does the word natural mean when describing natural progesterone cream? (True or false?) You should test your hormone levels prior to beginning any natural hormone supplementation. How many milligrams of progesterone is recommended each day?

CHAPTER 8 MAKING ALL THE RIGHT MOVES (True or false?) It s now recognized widely that exercise also evokes hormonal responses from the body. What is your history with exercise? Do you currently exercise? If so, what exercises do you do? (Fill in the blank) Overly exercise, on the other hand, can actually the body, increasing stress and all of stress s dangerous consequences. How many hours do you estimate that you sit each day? What exercises will you commit to incorporating into your weekly routine? (True or false?) Some kind of resistance or weight-bearing exercise is needed to prevent osteoporosis. (Fill in the blank) An especially effective form of whole-body osteoporosis-preventing exercise is called.

CHAPTER 9 TAKING THE DISTRESS OUT OF STRESS How much stress do you currently have in your life? How often during the day do you find yourself experiencing stress? Being honest with yourself, do you feel that you take on more than is reasonable? If so, how often do you do this? (Fill in the blank) Tthe body cannot tell the difference between and stress. What happens when your body feels constantly under attack, i.e. you re anxious, overworked, and/or exhausted? What is the primary stress hormone? (Fill in the blank) Cortisol normally operates on a, spiking in the morning in order to help you wake up and then lulling in the evening to allow you to fall asleep. How can you boost your adrenal glands? (Fill in the blank) is a particularly bad, stress-boosting offender. What measures will you take to lower your stress level?

CHAPTER 10 TAMING THE THYROID (Fill in the blank) Many symptoms masquerade as perimenopause. (Fill in the blank) Many perimenopausal women exhibit symptoms of even if their thyroid levels are normal. What symptoms of thyroid conditions have you experienced? What two things can you often trace the source of hypothyroidism back to? Why do thyroid issues so often go undiagnosed? Do you think that this may have happened to you? Perform your own hypothyroidism check using the strategies on pages 160-162. What were the results? (Fill in the blank) deficiency is the most common cause of hypothyroidism. Do you still have your gallbladder? What steps can you take to ensure that your body is producing healthy bile? (True or false?) Fluoride, along with bromide and chlorine, interferes with the thyroid s uptake of iodine, an element necessary to thyroid hormone production. (Fill in the blank) At least percent of thyroid function relies on a healthy amount of beneficial bacteria in the gut. What type of vegetables contain potential thyroid saboteurs called goitrogens? Which nutrients are thyroid-friendly?

CHAPTER 11 ESTROGEN, PHYTOESTROGENS AND BIOFLAVONOIDS (True or false?) During menopause estrogen does decrease, but the overall hormonal fluctuations that occur during perimenopause can actually leave you with either too little or too much estrogen. (Fill in the blank) With estrogen s presence in so many organs, it must be thought of as one of the body s. Which foods aid in the metabolism of estrogen? What are phytoestrogens? (Fill in the blank) Phytoestrogens are found in more than plant foods. What two groups are soy foods divided into? Have you ever noted a potential soy allergy? What causes a hot flash? (Fill in the blank) Studies have shown that taking vitamin C and over the course of the day helps relieve hot flashes.

CHAPTER 12 BIOIDENTICAL HORMONE THERAPY Have you ever taken Premarin or a similar pill? If so, what was your experience? What type of delivery systems are there for bioindenticals? Which have you tried? (Fill in the blank) The body rapidly converts estradiol and estrone into. (Fill in the blank) A large, long-term German study of estriol therapy for the treatment of menopausal symptoms found it was successful in percent of all cases in eliminating or reducing hot flashes. Depression was improved by nearly percent. What is the estrogen window? Please note any information from the hormone replacement therapy Q&A that applies to you for easy reference later:

CHAPTER 13 CLEAN FOOD AND PURE WATER (Fill in the blank) All in all, more than industrial chemicals and neurotoxins have been identified in our environment. Do you currently use any type of water filtration system in your home? (True or false?) Most women should drink about three quarts of water a day. How much water do you typically drink each day? If this is inadequate, what steps will you take to ensure that you drink more? (Fill in the blank) To prepare a food bath, in a of pure water, combine drops of grapefruit seed extract with ounces of 3 percent hydrogen peroxide and teaspoon baking soda. What are the top 12 fruits and vegetables with the most pesticide residue? (True or false?) Factory farmers gorge their animals with chemicals, such as hormones and antibiotics. Do you currently typically purchase organic produce?

CHAPTER 14 SECRET CURES FOR PERIMENOPAUSE PROBLEMS For each Secret Cure, write down which you ve tried and how effective they were. Note your favorites so you can easily find one in a pinch! Allergies Insomnia All-Purpose Irritability Anxiety Joint Pain Breast Health Leaky Gut Breast Tenderness Mood Swings Brown Spots Osteopenia/Osteoporosis Collagen PCOS (Polycystic Ovary Syndrome) Cramps Cravings Depression Diabetes Fatigue Fibrocystic Breasts Fuzzy Thinking Headaches Hot Flashes Hysterectomy Pelvic Floor Dysfunction (Pain with Intercourse, Urination, Sciatica) Periods Heavy Bleeding Periods Irregular Periods Painful Sex Drive Surgery Precautions Uterine Fibroids and Ovarian Cysts Vaginal Dryness Water Retention Yeast Infection

CHAPTER 15 THE PERI PRESCRIPTION (Fill in the blank) You will want to avoid (unless organic), and tea (with the exception of tea), (both diet and regular), and for the most part. List your favorite Peri Prescription-approved seasonings. List your favorite Peri Prescription-approved sweeteners. The Peri Protocol: (Fill in the blank) to servings of sexy, slimming per meal to ounces or more of daily or more servings daily to servings daily to compatible servings daily full-fat servings daily (optional) List your favorite Peri Prescription-approved fats and oils. List your favorite Peri Prescription-approved protein. List your favorite Peri Prescription-approved vegetables.

List your favorite Peri Prescription-approved fruits. List your favorite Peri Prescription-approved dairy products. List your favorite Peri Prescription-approved starchy vegetables. List your favorite Peri Prescription-approved flours. List your favorite Peri Prescription-approved legumes. List your daily Peri Prescription supplements and doses. List any prescription drugs you re taking and the dosages. (Fill in the blank) It is best to avoid all -containing pots, pans, and foil, because hampers the body s utilization of calcium and phosphorus. (Fill in the blank) High-quality,, enamelcovered iron, Corning-Ware,, and other heat-resistant glass are preferable. List your favorites (and the page numbers) from the sample menu and recipe section. THANK YOU Thank you for allowing me to guide you through the change before the change. Wishing you a peaceful perimenopause, Ann Louise Gittleman