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Mindful Menopause

Mindful Menopause

6 Weeks
8 Women
Countless Ways to Redirect your Health

Menopause and the years leading up to menopause can be a difficult time for many women. The body (and mind) that we've grown accustomed to seems to be in rebellion. Weight gain, brain fog, memory loss, and sleep issues are suddenly an issue, and what worked in the past no longer seems to be effective.

The Mindful Menopause program is designed to encourage women who are undergoing or who have completed menopause to make lifestyle changes that proactively improve their health and wellness, with a primary focus on mindful eating.

The goal of the program is to take the time to get to know your new mind and body - to figure out what it needs and how it works, so that you can remain vital at home and at work. Once we are aware of how to listen to this new body, we can choose to respond in a way that supports and empowers us. 

In the Mindful Menopause program, a group of 4 - 8 participants meet weekly for 2.5 hours over 6 weeks for experiential learning of the following:

- Barriers to mindfulness
- Mindful eating
- Self-compassion
- Exercises to enhance mindfulness
- Mindful food shopping and preparation

Mindfulness concepts are introduced in a safe, supportive, group atmosphere, with plenty of time for personal reflection and group discussion.

Each session will begin with a breathing exercise designed to reduce stress and improve focus. Homework is provided each week to aid participants in practicing mindfulness techniques at home. Time is set aside during each session to discuss thoughts, observations and questions generated by the previous week’s homework.

About Menopause

Approximately 10 years before a woman stops menstruating, her body begins to make less estrogen and progesterone, causing many of the symptoms associated with menopause such as hot flashes, headaches, forgetfulness, inability to concentrate, irritability, depression, insomnia and vaginal dryness (Murray & Pizzorno, 2012). Additionally, women may experience psychological stress from changing life patterns such as divorce, children leaving home and widowhood (The North American Menopause Society, n.d.).

In addition to regulating the menstrual cycle, estrogen and progesterone provide a number of protective functions for the heart, blood vessels and bone. After menopause a woman is at increased risk for atherosclerosis, Alzheimer’s, hypertension, type 2 diabetes , osteoporosis (Nelms, Sucher, Lacey, & Roth, 2010), urinary tract and vaginal infections, Hepatitis C and gum disease (The North American Menopause Society, n.d.). Most of these conditions are inflammatory in nature, and can be addressed by eating foods that help reduce inflammation (anti-inflammatory foods), reducing weight, increasing physical activity and reducing stress (“Metabolic Syndrome - Dr. Weil’s Condition Care Guide,” n.d.).


Albers, S. (2009). Eat, Drink, and Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy (1 edition). Oakland, CA: New Harbinger Publications.

Metabolic Syndrome - Dr. Weil’s Condition Care Guide. (n.d.). Retrieved December 8, 2015, from
Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine Third Edition (3 edition). New York: Atria Books.

Nelms, M., Sucher, K. P., Lacey, K., & Roth, S. L. (2010). Nutrition Therapy and Pathophysiology ( ’002 edition). Cengage Learning.

The North American Menopause Society. (n.d.). Menopause Information, About Menopause. Retrieved December 9, 2015, from

$350 / $297 before January 15, 2018
Beginning Monday, February 5
5:30 PM - 8:00 PM
Mindful Menopause

Session Dates:
February 5, 2018
February 12, 2018
February 19, 2018
February 26, 2018
March 5, 2018
March 12, 2018


Debra Brunk

Before becoming a nutrition consultant, I worked a number of stressful jobs in corporate America. Although I had a highly successful career, I was stressed and my health was not ideal. I decided that I needed to go back to school to learn approaches for treating the body and mind, naturally.

While learning about the differences between a healthy (balanced) body and a diseased (imbalanced) body, I also learned more about the mind-body connection, using food as medicine and effectively educating and supporting others in their health journeys. I also started teaching Kundalini yoga and found that I love to teach. It brings me great joy to see and hear my students’ amazement and excitement as they experience significant changes in their bodies and minds after just a handful of classes.

I love teaching and sharing my knowledge and experience to help others become more aware of their bodies, how they feel, what they can change and how to make those changes.

My educational background includes a MS in Nutrition & Integrative Health from Maryland University of Integrative Health and a PhD from Cornell University in Chemical Engineering and Biochemistry. I am a Certified Nutrition Specialist (CNS) and Registered Yoga Teacher (RYT). I conduct one-on-one and group nutrition and lifestyle counseling with clients, teach Kundalini yoga classes and workshops and offer technical and educational consulting.

You may register and pay through WELLNESS LIVING, or mail payment to:

Pathways of Grace
1428 E Northern Ave.
Phoenix, Arizona 85020

Refunds: Please consider carefully your selection prior to registering as all class registrations are non-refundable once the class has begun, similar to a transaction you would make to purchase a consultation with a professional. You may cancel your registration one week prior to the event for a full refund less a $10 processing fee. Our programs have a limited number of participants so when you register we are reserving one of those spaces for you. You are making a commitment to yourself, to your fellow participants, and to the facilitators who are hard at work preparing the materials and space for you.

We now have partial scholarships available for those who wish to attend and need a bit of assistance.
Please fill out the request form if you are interested in receiving more information.

All Groups will meet at
1428 E Northern Ave.
Phoenix, Arizona 85020
(The North side of Northern, just West of the 51.)
Directions: Take 14th Place and enter from the back of the property. Parking on the street is allowed right next to the Center but NOT in the neighborhood.