“Food Freedom” 8 Week Mindful & Intuitive Eating Programme

Starts in May / June 2019 in Pretoria and Jo'burg

Is this you?

  • Tired of feeling guilty about eating?
  • Sick of dieting and restriction?
  • You cannot face another food rule?
  • Overeating getting you down?
  • You want to feel relaxed and free around food.
  • You want to stop the food noise in your head.

The “Food Freedom” 8 Week Programme is for you! This programme will teach you a different approach to food and eating, without dieting and restriction.

How it works:

  • It’s a group programme with a maximum of 10 participants
  • We meet every week for 8 consecutive weeks
  • The session lasts for 2 hours
  • The session is divided up into learning new tools and sharing experiences
  • Additional support via email or whatsapp in between sessions
  • A private Facebook support group
  • A 9th follow up session one month after the course ends

In this 8 week programme you will:

  • Understand why restriction of food and diets have not worked
  • Understand why we eat when we are not hungry and why we overeat or binge eat
  • Learn tools to eat foods you love without guilt
  • Learn tools to distinguish hunger signals and to stop eating when you have had enough and how to deal with cravings
  • Learn practical tools on how to deal with binge eating, overeating and mindless eating
  • Learn mindfulness tools to increase your awareness of patterns and habits around food and eating

About the programme

“Food Freedom” 8 Week Mindful & Intuitive Eating Programme

The 8 Week “Food Freedom” Programme is based on a combination of Intuitive Eating and Mindful Eating. The focus of this course is to teach participants tools, skills and practices that allow you to change your relationship with food, eating and your body. The course follows a non-diet, weight neutral and health at every size approach.

This programme is aimed at people who have a history of yo-yo dieting or food restriction and for people with emotional eating or compulsive overeating challenges.

The programme introduces a new and different approach to food and eating in order to create a flexible and sustainable relationship with food using a non-judgemental and compassionate approach. The programme also includes meditation and practical mindful eating exercises.

This programme is ideally suited to people who want to:

  • Learn an alternative way to deal with food without dieting, rules and restriction
  • Experience freedom and peace with food and eating
  • Break free from strict rules and eat guilt-free
  • Become more accepting of their bodies
  • Finally let go of dieting, food rules and restriction

This programme is not suited for people who want:

  • A quick fix
  • To lose weight fast
  • To learn about nutrition

Programme outline

The following topics will be covered during the 8-week programme:

  • How dieting has failed us and letting go of dieting
  • The purpose of eating
  • Examining food rules
  • Getting to know hunger and levels of fullness
  • What’s the difference between satisfaction and fullness
  • Getting to know the difference between physical hunger and emotional hunger
  • The 9 different types of hunger
  • Practical mindful eating tools – learning to slow down
  • Dealing with urges and cravings
  • How to handle emotions
  • Dealing with emotional eating and binge eating
  • The link between anxiety and eating
  • Learning to accept and befriend your body
  • Mindful movement
  • Identifying and honouring your needs
  • Self-care
  • Meditation
  • Examining what you are truly hungry for?

“The programme gave me lots of tools to deal with overeating and the highlight was to learn about mindfulness and meditation!”

— C —

“I loved the practical everyday tools and listening to other people in the group – it was reassuring to learn that I am not alone in my eating!”

— Annelie —

“As a result of the programme this is the first December holiday that I did not overeat and felt totally free around food!”

— Renee —

“It was so helpful to be able to talk and share with other people who struggle with the same eating issues.”

— M —

“I love the freedom of not restricting or judging my food. I enjoyed the supportive group environment and tools to deal with difficult emotions.”

— Veronica —

“The time spent at this course was very enlightening, uplifting and informative. It has given me “food” for thought and has fed my soul! Thank you Xenia, it was awesome!”

— Noeleen —

“This course taught me to look at my relationship with food in a new way, it left me feeling energised and inspired!”

— Olivia —

“After years of dieting and holding onto the belief that I am not good enough, after this programme I feel as if the fog has lifted and I am on the path to peace with my body.”

— Murielle —

Programme Dates

Jo’burg: Saturdays 9am-11am (starts 1 June)

Pretoria: Thursdays 6pm-8pm (starts 9 May)
Pretoria: Wednesdays 9:30am-11:30am (starts 15 May)

Johannesburg Programme

Location: 51 Houghton Drive, Houghton

Dates: Saturdays (starts 1 June 2019)

Time: 9am – 11am

June 1, 8, 15, 22, 29
July 6, 13, 20

Pretoria Programme (2 Options)

Location: Pretoria – Menlyn Maine

Evening Option

Dates: Thursdays (starts 9 May 2019)

Time: 6pm – 8pm

May 9, 16, 23, 30
June 6, NO session on 13th, 20, 27
July 4


Morning Option

Day: Wednesdays (starts 15 May 2019)

Dates: Wednesdays (starts 15 May 2019)

Time: 9:30am – 11:30am

May 15, 22, 29
June 5, NO session on 12th, 19, 26
July 3, 10

The 8 Week Programme includes:

  • 9 sessions in total
  • 8 x 2 hour consecutive sessions
  • 1 x 2 hour follow up session 4 weeks after the course (date to be advised)
  • Additional support via email or whatsapp in between sessions
  • A private Facebook support group
  • Subscription to 1 year of Mindful Eating Moments
  • Workbook


Cost: R3950 per person
Early Bird Special: R3750 (ends 10 May for Jo’burg / ends 22 April for Pretoria)

The programme is subject to a minimum of 8 people and a maximum of 12.

Book Now

Xenia Ayiotis is a Certified Intuitive Eating Counsellor and Mindful Eating Coach. She is in private practice and facilitates workshops on how to achieve a balanced, respectful, healthy and joyful relationship with food and eating using Mindfulness Based Intuitive Eating. Xenia helps people break free of the diet cycle, recover from binge eating and overeating to feel comfortable in their bodies and eat intuitively so that they can find peace with food and create a healthy and happy relationship with food, eating and their bodies.

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