Food as Medicine Everyday
A 12 week, hands-on group cooking and nutrition course to support women in perimenopause and menopause. Each week we cook together, eat together and learn how simple whole foods can support your energy, digestion and blood sugar, all of which matter more than ever at this stage of life.
Starting early 2027. Dates and venue to be announced.
Join the waitlistYour plate is one of the most powerful tools you have in perimenopause and menopause.
Shifting hormones from our 30s to our 50s can change how we handle blood sugar, how we sleep and how we feel. This course turns the basics into habits you'll actually keep. Along the way, I'll show you how to build your plate with my Nourish3 Method: protein, healthy fat and fibre, whenever you eat.
Twelve weeks, one small group, real food
90 minute classes
Once a week for 12 weeks, on a weekday late morning or evening.
Cook, learn, then eat
Each week has its own theme centred on healthy eating. We start cooking, and while everything's in the oven, we dig into the nutrition lesson. Then we sit down and eat what we've made together.
Your own copy ofFood as Medicine Everyday
Written by naturopathic doctors Julie Briley and Courtney Jackson, it's a wonderful everyday nutrition guide, full of practical tips. Every recipe we cook in class comes from this book, with plenty more to keep cooking long after the 12 weeks are over.
Week by week
Each week covers a theme every woman in perimenopause and menopause should know about to best support her body, with nutrition concepts, practical tips and a recipe to match.
Welcome
The guiding principles, kitchen basics and how to tell whole foods from processed ones.
Carbs, protein and fats
What each one does in your body, and why you need all three.
Building your plate
A simple way to balance your portions, whenever you eat.
Reading food labels
How to read an ingredient list and spot misleading claims.
Sweeteners
Where added sugar hides, and naturally sweet swaps you'll love.
Balancing blood sugar
How food, movement, sleep and stress shape your energy and cravings.
Breakfast
Why it matters, and how to make it quick, filling and easy to take with you.
Healthy digestion
How your gut works, why a calm body digests better, and the role of fermented foods.
Habits for health
Movement, sleep, breathing, water and connection: health beyond the plate.
Eating well on the go
Better choices when you eat out, plus easy lunches and snacks.
Shopping and superfoods
The everyday superfoods to stock up on, what to limit, and how to shop well.
Celebration
A look back at everything you've learned, and a celebration meal together.
Hi, I'm Katarina
I'm board certified in holistic nutrition (BCHN) and a certified Food as Medicine Everyday Educator. From teaching nutrition workshops for teams at companies like Google to running cooking clubs and events for children, I love nothing more than a room full of lovely people cooking, chatting and eating something delicious.
More about me
Food as Medicine Everyday was created by the Food as Medicine Institute at the National University of Natural Medicine in Portland, Oregon. Since 2010 it has been taught in community centres, schools and clinics to more than 2,500 families, and it has been studied in a published pilot study. I'm a certified FAME Educator and a member of the Food as Medicine Institute's Associate Alliance.
This course is for education and isn't a substitute for advice from your GP.
Be first to hear
No commitment. I'll email you first when the dates, venue and price are confirmed.