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The Food Freedom Framework (Final)
Welcome to FFF!
Welcome! Start here... (2:32)
Course Layout (1:02)
Setting Up For Success (2:32)
Busting Limiting Beliefs - No Longer a "Lost Cause" (19:18)
Your 'Why' - Creating Lasting Motivation (3:50)
Module 1 Worksheet
1 - Your Relationship With Yourself
Self-Compassion & Self-Forgiveness (5:37)
Self-Talk (4:54)
Setting Boundaries Around Diets, Weight and Body (7:06)
Inner Child Meditation
2 - Rewire The Brain to Be Free From Cravings & Bingeing
Stop Yo-Yo Dieting & Create Lasting Motivation (9:25)
Why We Binge Part 1; The 'Binge Gremlin' (11:12)
Why We Binge Part 2 & Why Willpower Doesn't Work (12:14)
***Module 2 Worksheets*** - Complete Before Exercise Below
Psychological Exercise To Use During Cravings (4:10)
How To Use The Exercise (3:16)
The 3-Step Process to Overcoming Cravings (6:03)
Catch The SB's Tactics (2:34)
3 - Understanding Food
Nutrition Principles (6:18)
Energy Balance (18:39)
Protein, Fats & Carbs without Tracking Calories (6:52)
Quiz
Module 3 Worksheet
4 - Simple Nutrition for Stress-Free Eating
Mindful Eating for Recognising Fullness (4:17)
Simple Nutrition Basics (3:49)
Creating Balanced Meals Stress-Free (3:18)
Practical Meal Examples (6:11)
Organisation & Meal Prep Ideas (4:36)
Simple Nutrition Recipe Books
Understanding Nutrition Labels (3:38)
Navigating Social Events & Dining Out (13:54)
Reducing Binges with Mental Rehearsal (2:13)
Take-Home Notes
Quiz
Module 4 Worksheet
5 - Reconnecting to Your Body
Hunger or Cravings? Physical vs Emotional Hunger (6:49)
Understanding Your Body with Biofeedback (1:32)
Hunger & Fullness Cues (6:59)
Quiz
6 - Healing Your Relationship with Food
Reframing Thoughts Around Food, Exercise & Your Body (10:55)
Changing How You See Calories (2:49)
Stopping The Binge-Restrict Cycle (4:42)
Overcoming Food Guilt (4:15)
7 - Mindset
Overcoming The All-Or-Nothing Mindset (4:59)
Overcoming Self-Sabotage (10:13)
Overcoming Setbacks to Avoid Spiralling into a Binge (8:57)
Quiz
8 - Body Image
Intro into Body Image Healing (2:01)
Overcoming Fear of Weight Gain (4:44)
The Real Reasons We Struggle with Body Image (15:47)
Practical Tips to Improve Body Confidence (3:28)
Healing Body Image & Create Lasting Confidence (23:50)
Body Confidence Exercise 1 - Inner Child Healing
Body Confidence Exercise 2 - Mirror Work
Module 8 Worksheet
9 - Overcoming Emotional & Comfort Eating
Why We Comfort Eat (15:48)
How To Cope With Emotions Without Food - Nervous System & Emotional Regulation (25:15)
Understanding Emotions Using The Emotion Wheel
Video Demo; Emotional Regulation Technique 1 (0:59)
Video Demo; Emotional Regulation Technique 2 (0:22)
Video Demo; Emotional Regulation Technique 3 (0:32)
Video Demo; Emotional Regulation Technique 4 (0:07)
Meeting Your Emotional Needs without Food (17:46)
Identifying Needs Using The Needs Wheel
Reducing & Coping With Stress Long-Term (23:09)
Video Demo; Transition Routine for Evening Binges (1:02)
BONUS Q&A - sugar cravings, stress & anxiety, bingeing, coping mechanisms (15:13)
Quiz
10 - Creating Changes That Last
Menstrual Cycle 101 - Cravings, Weight Gain, Bloating, Motivation (23:08)
Measuring Your Progress (5:10)
Food Freedom!
What to Expect Maintaining Your Life of Food Freedom (7:21)
Additional Bonuses
Emotional Eating Webinar Q&A (15:13)
Menstrual Cycle Q&A (16:38)
Simple Nutrition Recipe Books
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