Wellness Wednesday: 4-Week Course: Understanding Perimenopause & Menopause
Each 2-hour evening session begins at 6:00pm with education on a specific aspect of menopause wellness, followed by hands-on cooking of hormone supposing recipes. Throughout the series, you’ll learn stress management techniques, self-care strategies, and movement practices that support bone and cardiovascular health. You’ll build a supportive community with other women sharing this journey, exchanging experiences, and create a toolkit of recipes and techniques you can use for years to come.
Weekly Themes:
Week 1: Understanding the Transition
Hormonal changes during perimenopause and menopause
How nutrition impacts symptoms and wellbeing
Cooking: Phytoestrogen-rich and progesterone supporting dishes
Introduction to stress management and self-care strategies
Recipe – Garlic Sesame Tofu & Edamame Salad with Asian Dressing
Week 2: Managing Hot Flushes & Sleep Disruption
Foods that help and foods to avoid for symptom relief
Hydration and cooling nutrition strategies
Cooking: Anti-inflammatory meals with calming herbs
Recipe – Chickpea and Spinach Curry with Raita and Quinoa
Week 3: Bone & Cardiovascular Health
Calcium, vitamin D, and heart-healthy nutrition
Building strong bones and supporting cardiovascular health through food
Cooking: Calcium-rich meals and heart-healthy dishes
Movement practices for bone density and cardiovascular fitness
Recipe – Sweet Potato Rosti with Smoked Salmon Salad
Week 4: Energy, Mood & Thriving Beyond
Supporting energy fluctuations and emotional wellbeing
Maintaining muscle mass and metabolism through nutrition
Cooking: Protein-rich, mood-supporting meals
Self-care rituals and stress management for long-term wellness
Chickpea Blondies & Peanut Butter and Chocolate Chia Overnight Pudding
Dietary Requirements and Allergies: The recipes made on this course may contain the following: GLUTEN, DAIRY, EGGS, SOYA, NUTS, FISH*
Please let us know of any dietary requirements, allergies or special accommodations required at the time of booking. We will be as flexible as possible, when we can, to be inclusive to all students but we may not be able to substitute ingredients in the recipes. We do everything we can to reduce the risk of cross contamination, however we cannot guarantee a completely allergen free environment and therefore our kitchens may be unsuitable for students with severe or life-threatening allergies.
*Please note this list may not be exhaustive.
Age Limit: This course is primarily designed for women aged 35 and above, but it is open to anyone aged 16 and older.
Please view the Short Course Terms and Conditions.