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The 6-Step Plan to Restore Hormonal Balance and Lose weight when you are over 35

Are you 35+? Has your body changed? Has your body changed despite you eating better than ever (avoiding sweets and carbs as much as you can), despite the fact that you make an effort to be fit and active? Are you frustrated? Do you feel like you are not in control of your weight, your mood, your memory? Many doctors will tell you that this is all part of aging. We are here to tell you- that’s not true. You can age well, gracefully in a body that will still function at it’s optimum best with balanced hormones.


What is this workshop all about? It’s a Female support group targeting hormone imbalances; thyroiditis, estrogen dominance, Cortisol imbalances, low progesterone, PCOS and hormonal imbalance symptoms including: PMS, changes in your menstruation, WEIGHT GAIN and slow weight loss, foggy brain, mood swings, irritability, depression, fluid retention, changes in your body temperature (hot flushes and cold intolerance), hair loss, FATIGUE and more. We are here to support you when you need it the most, when you are changing your lifestyle.


Why should you join?

In my clinical experience, it’s very easy to obtain information about what to eat and what to avoid. The difficult part is implementing these changes and sticking to them.

When you are young and healthy, clean eating and a good fitness regime can work wonders. But when you have had a baby (or more), have passed 35, have an autoimmune disease that effects your hormones (Hashimoto’s, PCOS…), have a crazy, busy life and as a result suffer from adrenal / progesterone imbalances, then clean eating and fitness is not enough and you have to work harder at resetting your hormones.

Karin: “I meet a lot of women who struggle on a daily basis, who are frustrated and sometimes just feel like giving up. Resetting your hormonal balance is definitely a challenging task, but I strongly believe that with a proper support system, true inspiration and valuable information it is possible to have significant results. That was my motivation to create this support group to provide women with hormone imbalances a safe space and supply them with tools to finally feel good in their bodies.”

What is this support group all about?

  • It is a platform to share your frustration, difficulties and feelings in a safe space with other women who are going through the same experience
  • Coaching tools to help motivate you on your journey
  • Lots and lots of practical advise (what to replace/alternatives of foods you might be missing)
  • Asking questions and getting educated about what can help you and why
  • Sharing and learning from each other
  • Practical, personalized menu plan with recipes

What will we cover?

Each participant will get:

One PERSONAL one on one session with Functional Medicine Nutritionist, Karin G. Reiter.

Karin will give each participant a personalized menu plan and action plan to help balance her hormones. Specific food guidelines (menu plan), supplements and environmental/ fitness/lifestyle suggestions will be advised.


8 weekly group sessions facilitated by Health & Nutrition Coach and Certified Yoga Instructor Isabel Galiano.

Each session will be 1.5 hour long and will be dedicated to a specific topic (see below the outline).

Handouts, recipes, advise, guest speakers, recommended reading and online information will all be included at our sessions.

There will be a closed Facebook group that is open to discussion throughout the program.

Our Aim

To help support women who are on the path of balancing their hormones with:

  1. Relevant information and education to understand their condition and how best to manage it
  2. Practical strategies to support their journey (nutrition, stress relief, fitness…)
  3. Tips of how to make it happen when you are a busy working woman, mother…
  4. To build a support system so that you feel like you are in this together, a safe place to discuss what really frustrates you
  5. Female empowerment

*There will be a weekly email and we will try to address as many of your concerns as possible throughout the program.


Sessions will run every Tuesday evening between 7:30pm-9pm

Group size will average between 12-14 women

Cost: $850 and that includes your personal menu plan and 1:1 session with Karin and the 8 group sessions.


20/2/18 The Power of Nutrition- what nutrients should we focus onto balance our hormones
27/2/18 Sleep- The importance of quality sleep for hormonal balance and strategies to improve your sleep
6/3/18  The impact of stress on your hormones and stress management techniques
13/3/18 Herbs, Teas and home made remedies
20/3/18 The power of movement and self care
27/3/18 Medicine, Hormones, and Supplements
17/4/18 Goals, success, and progress
24/4/18 Reducing chemical exposure


Your Facilitators

Isabel Galiano (Left) and Karin G. Reiter (Right)


Isabel Galiano is an Integrative Nutrition Health Coach. She is also a Certified Yoga Instructor with a focus on Yoga Therapy and Meditation. Isabel has a special devotion for coaching people dealing with cancer.

After surviving cancer herself, Isabel decided to quit her job as CEO of a successful radio station and focus on health and wellbeing. Determined to turn her personal experience into a positive inspiration for others, her aim is to empower people to live their healthiest and happiest life. Creating a support system for people suffering any kind of ailment by integrating nutritional guidance, physical activity and motivation techniques has become her passion.


Karin G. Reiter , functional medicine nutritionist, fitness trainer, author, wife, mama and founder of Nutritious N’ Delicious,  has been a leader in the nutrition and wellness industry for the last 10 years.
Karin founded Nutritious N’ Delicious in 2011 in Australia (after a corporate career in law and finance) and her aim was to touch as many people as possible and provide knowledge, support, guidance and advise on building a healthier life style. She has led workshops and nutrition programs in Singapore, Hong Kong, Israel and Australia.

Karin’s passion is to educate, to ask questions and to bring to light the importance of natural, nourishing foods.

Karin is a passionate speaker & journalist in the area of nutrition and has written for numerous publications in the USA, Australia, Israel and through-out Asia. Karin is also the author of 2 children’s recipe books branded “The rosy checked kids”.

You will find Karin travelling with her family all over the world, in the kitchen developing and creating healthy recipes or drinking a green juice after a yoga practice.


Listen to what Karin has to say about hormone balancing if you are over 35



Register Now

OR SMS your name, email address, date and workshop preference to: +65 98556643
If you would like to purchase the workshop notes please email: Karing@nutritiousndelicious.com


The location of the workshops is determined by the size of the class (we limit the size of the class to 25).
We will let you know the exact location of the class prior to signing up. The location will be in Orchard Area Singapore.

Can I bring my kids along with me to a workshop?
We are very happy to have you bring your kids along, however we would like you to note that most of the workshops have a lecture component and that would require your child to sit still for an hour without disturbing other participants.
Perhaps bringing along some games, an activity and a snack might help you child sit through-out the lecture component.

I cannot make the workshop date, will there be other workshops?
Yes, we update our dates quarterly, just check your required workshop for additional dates or email: Heidi@nutritiousndelicious.com

Can my domestic helper come to the workshop?
Yes, we welcome anyone and everyone in our workshops.

Karin On Instagram