“Food Freedom” 8 Week Mindful & Intuitive Eating Programme

Starts January / February 2020 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.

Book Your Place

How it works:

  • It’s a group programme with a maximum of 12 participants
  • We meet every week for 8 consecutive weeks
  • The session lasts for 2½ 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

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 level of guidance, understanding and support from Xen was incredible. This programme exceeded my expectations!”

Wanda, Johannesburg

“This 8 week programme has been a wonderful journey of me accepting myself and learning to love myself. The tools and meditations were very valuable and I enjoyed the interaction with the group participants.”

Louise, Pretoria

“The Food Freedom programme was incredible. If you really want to change your life and learn to start self love and care then this is the course for you. Xen is an incredible facilitator, through her gentle and compassionate approach.”

Debbie, Johannesburg

“I loved the concepts of acceptance and compassion when it comes to eating. The process was very nurturing and heartfelt. It was a transformative experience.”

Nadine, Johannesburg

“Xenia is a wonderful coach, her interest and passion for what she does shows in her work. She is compassionate for you when you share and does not push you farther than you feel comfortable to do. I found the 8 weeks very interesting and insightful. Also comforting to know that you're not alone and can be happy in your own body.”

Jenny, Johannesburg

“Xen, thank you for an inspirational 8 weeks. It has been an introduction to a whole new perspective in terms of my relationship to food and my body. Your unconditional love, support and non-judgemental way of coaching has made the start to this journey possible. I look forward to working with you again in the future.”

Lisa, Johannesburg

“I knew about Intuitive Eating before starting Xen’s programme. I did not expect to learn as much as I did. This course teaches you that dieting and diet culture is a waste of mindspace and energy. You meet like-minded people, connect to others and connect to your core. It centred around food but also much more than that!”

Nicky, Johannesburg

“Having attended and delivered a large variety of training programmes in the past, I was pleased about the new content and insights I gained from the Food Freedom programme. The sharing of experiences from other participants and the insightful input from Xen made for a meaningful experience.”

Jacqui, Johannesburg

“The content in the Food Freedom programme was so useful that not only did it help me with food but also with my self-acceptance. I enjoyed the emphasis on balance, self-acceptance and loving awareness. It was great that my voice was heard in the supportive group setting.”

Laura, Pretoria

Programme Dates

Pretoria – Thursday mornings: 9am – 11:30am starting 30 January 2020

Pretoria – Thursday evenings: 6pm – 8:30pm starting 30 January 2020

Jo’burg – Saturday mornings: 9am – 11:30am starting 1 February 2020

The 8 Week Programme includes:

  • 9 sessions in total
  • 8 x 2½ hour consecutive sessions
  • 1 x 2½ 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: R4290 per person
Early Bird Special: R3950 ends 7 January 2020

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

Book Your Place

How to Make a Booking

  1. Decide which 8 Week Programme you would like to attend (Jo’burg? Pretoria mornings/evenings?)
  2. Scroll down to the 8 Week Programme course dates/times you would like to attend.
  3. Click the [Book Now] button.
  4. Fill in your details at checkout and make your payment.
  5. I will contact you to confirm your booking.
  6. Get ready to finally make peace with food!

Johannesburg Programme (Saturday Mornings)

Location: To be advised – Rosebank/Houghton area

Dates: Every Saturday morning starting 1 February 2020
February: 1, 8, 15, 22, 29
March: 7, 14, 21

Time: 9am – 11:30am

Book Now

Pretoria Programme (Thursday Mornings)

Location: Pretoria East

Dates: Every Thursday morning starting 30 January 2020
January: 30
February: 6, 13, 20, 27
March: 5, 12, 19

Time: 9am – 11:30am

Book Now

Pretoria Programme (Thursday Evenings)

Location: Pretoria East

Dates: Every Thursday evening starting 30 January 2020
January: 30
February: 6, 13, 20, 27
March: 5, 12, 19

Time: 6pm – 8:30pm

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.