Nourished at Midlife. An 8-weeks Course
Make healthy eating simpler at midlife.
Eight weeks of practical nutrition you can actually use at home, for the cravings, energy dips and hormone shifts that midlife brings, and the everyday question of what to put on the table.
- 8 sessions. Oct 5 – Nov 30
- First Presbyterian Church Commercial Kitchen, Brandon
- $350 + GST for all 8 sessions
Does eating well feel harder than it used to?
Midlife can bring changes that make nutrition feel confusing. Maybe your energy isn’t as steady as it once was. Your cravings feel stronger or less predictable. Foods that used to work for you don’t seem to anymore, or you’re trying to make healthier choices but aren’t sure where to start.
You may be experiencing:
- Strong or unpredictable cravings
- Energy crashes throughout the day
- Changes in appetite or weight
- Confusion about hormones and nutrition
- Digestive discomfort or concerns about gut health
- Difficulty reducing sugar
- Feeling rushed and unprepared at mealtimes
- Uncertainty about what foods to keep at home
- Too much conflicting nutrition advice
You don’t need another complicated diet. You need practical information you can understand and use.
Jacqueline Goods
Nutrition Coach, Whole Roots Nutrition
What you’ll take away from the course
By the end of the eight weeks, you’ll have practical tools and ideas you can continue using long after the course is finished.
Build more balanced meals
Learn how protein, carbohydrates, fats, and fibre work together and how to build meals that are satisfying and supportive of steady energy.
Better understand your cravings
Explore why cravings happen, including sugar cravings, and learn practical ways to respond without relying on restriction or willpower alone.
Support your gut through everyday food choices
Learn the basics of gut health, digestion, inflammation, fermentation, and simple foods you can introduce at home.
Make healthy eating easier
Set up your pantry, kitchen, and weekly routine so healthier choices require less thought and preparation.
Learn through real food demonstrations
Watch practical demonstrations throughout the course, including breakfasts, lunches, snacks, desserts, kombucha, sauerkraut, nut milk, and batch-cooked meals.
Leave with ideas and resources you can use immediately
You’ll receive meal ideas, recipes, pantry guidance, helpful resources, and take-home tools you can use right away.
Eight weeks, one topic at a time
Week 1: Build Balanced Meals with Confidence
- Understand the role of protein, fats, and carbohydrates in energy, satiety, and midlife wellness.
- Learn how to create a personal macronutrient profile and build meals that feel balanced and satisfying.
- Watch a healthy breakfast and lunch demonstration using simple, everyday ingredients.
- Receive a weekly menu plan to make balanced eating easier at home.
Week 2: Gut Health, Inflammation, and Daily Digestive Support
- Explore the basics of gut health and how digestion, inflammation, and food choices are connected.
- Learn practical foods and habits that support a healthier gut microbiome.
- Enjoy a kombucha demonstration and learn how fermented drinks can fit into a balanced lifestyle.
- Take home a SCOBY to begin making kombucha at home.
Week 3: Simple Fermentation for Everyday Wellness
- Understand what fermentation is and why fermented foods can be a nourishing addition to midlife nutrition.
- Learn how easy it can be to prepare fermented foods safely and confidently at home.
- Participate in a sauerkraut demonstration with simple steps and ingredients.
- Leave with inspiration to add small amounts of fermented foods into weekly meals.
Week 4: Hormone-Supportive Eating and Midlife Cravings
- Learn how hormones shift at midlife and how nutrition can support energy, mood, and cravings.
- Explore hormone-friendly meal ideas that emphasize protein, fibre, healthy fats, and steady blood sugar.
- Understand common food cravings and how to respond with nourishment rather than restriction.
- Enjoy two simple snack recipe demonstrations designed to curb cravings in a healthy way.
Week 5: Break the Sugar Cycle
- Understand how sugar cravings develop and how they can affect energy, mood, and appetite.
- Receive nutrition coaching on reducing added sugars without feeling deprived.
- Discover simple swaps and healthier alternatives for everyday sweet cravings.
- Watch two healthy sugar-free dessert recipe demonstrations.
Week 6: Clean Kitchen, Clear Choices
- Learn how to refresh your kitchen environment so healthier choices are easier to make.
- Identify pantry staples that support clean eating habits and simple meal preparation.
- Receive a simplified pantry list for balanced meals, snacks, and batch cooking.
- Review the essential kitchen tools that make healthy cooking more convenient.
Week 7: Sprouting, Nut Milks, and Nourishing Basics
- Discover the nutrition benefits of sprouting and how sprouts can add freshness, texture, and nutrients to meals.
- Learn how to sprout safely and simply at home.
- Watch a nut milk demonstration and understand how homemade options can fit into everyday routines.
- Leave with easy ideas for using sprouts and nut milks in breakfasts, snacks, and light meals.
Week 8: Batch Cooking for Real-Life Healthy Eating
- Learn practical batch cooking strategies that save time and reduce weekday decision fatigue.
- Watch three simple lunch or dinner recipe demonstrations designed for repeat use.
- Receive a second week of healthy batch cooking recipes to keep momentum going after the course.
- Finish the course with a personalized plan for continuing balanced, hormone-supportive eating at home.
Course details
Dates
Mondays: Oct 5, 19, 26 · Nov 2, 9, 16, 23, 30, 2026
Time
6:00 – 7:30 PM
Location
First Presbyterian Church, 329 12th Street, Brandon, MB. Kitchen hall, northwest side of the building.
Parking on the north side.
Price
$350 + GST for all 8 sessions
Deadline
Payment due by September 30, 2026
Ready to Register?
Complete the form below to reserve your spot. After submitting, you’ll be taken to the payment page to complete your registration.
Make Midlife Nutrition Feel More Manageable
Nourished at Midlife runs from October 5 to November 30, with only 10 spots available. Join a small, supportive group and build practical nutrition habits you can use at home.