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The Eating Empowerment Series (self-guided option)
Welcome! Ready to get Empowered?
Welcome video! (1:27)
How this program works
Expectations
What is your Eating Style?
Empowered Eating Quiz
Tutorial on Zoom platform (4:12)
Emotional Eater's Manifesto
Disclosures and copyright and distribution information:
Terms and Conditions of participating in this program - IMPORTANT!
Module #1 - Mind/Body Nutrition - a new way of looking at "Diet"
Welcome to Module #1 (0:47)
Lesson #1 Presentation (26:19)
Eating Empowerment Workbook {Module #1}
Macronutrient balance
Why we crave carbs and what to do about it
Dieting Culture has kept us Small (figuratively)
How to be a Dietary Detective
Biocircadian Nutrition
Phases of Nourishment
Recipe of the Week
The Sweet Spot of Nutrition worksheet
Slides from Class #1
Module #2 - The Science of Weight loss, what it does to your body and a cutting edge solution
Welcome to Lesson #2 (0:35)
Lesson #2 Presentation (29:20)
Eating Empowerment Workbook and Journal Prompts {Module #2}
The Stress Response
The Relaxation Response
The Cephalic Phase of Digestion
The Power of Pleasure
The Power of Awareness
Reframing Success
Recipe of the Week
The 300 Calorie Experiment
Homework Assignment
Copy of the Class Presentation
Module #3 - Binge, Stress and Emotional Eating Part 1
Lesson #3 Presentation (35:38)
Eating Empowerment Workbook - Module #3
5 Factors in Overeating (7:58)
Emotional and Stress Eating (6:50)
The 3 D's of Binge Eating (4:37)
5 Things to do when you feel like stress eating
102 additional things to do besides stress eat
Food FOMO (fear of missing out)
Remember....It's our Culture!
Recipe of the week
Homework Assignment
Class Presentation Slides
Welcome to Module #3 (1:00)
Module #4 - Binge, Stress and Emotional Eating Part 2
Welcome to Lesson #4 (2:12)
Module #4 workbook
Stop Emotional eating in its Tracks Masterclass (28:25)
Honor your Cravings
Recipe of the Week
Homework Assignment
Slides of Presentation
Module #5 - Mindful and Intuitive Eating Techniques
Welcome to Module #5 (0:52)
Getting in a Relaxation Response (3:54)
Hunger Timeline
Using all your Senses
Mindful Eating Tips and Techniques
Homework Assignment
Recipe of the Week
Worksheets
Chocolate Exercise! (12:29)
Class slides
Module #6 - Fullness vs. Satiety
Welcome to Module #6 (1:17)
Sensory Specific Satiety - "Chasing the Flavor"
All about your taste buds!
What's the difference between Fullness and Satiety?
Water Exercise (9:40)
How to truly honor and satisfy your appetite
Recipe of the Week
Homework Assignment
Workbook and Journaling prompts
Class slides
Lesson #6 Presentation
Module #7 - Body Image - 4 Realms to Healing
Welcome to Module #7 (1:13)
The Physical Realm
The Social Realm
The Embodiment Realm
The Dietary / Nutritional Realm
Other body image strategies to try
Recipe of the Week
Homework Assignment
Journal Prompts for week #7
Class presentation slides
Photo exercise worksheet
Lesson #7 Presentation (25:49)
Module #8 - Empowered Eating, fitting it into your Lifestyle
Welcome to Lesson #8 (2:10)
Meal Planning Empowerment
Spontaneous Situations
When you're busy and "on the go"
Preparing and Handling Restaurants and Parties (8:00)
Done-for-You Macronutrient balanced Shopping List
Recipe of the Week
Homework Assignment
Module #8 workbook and Journal Prompts
Class Slides
Lesson #8 Presentation (18:18)
Module #9 - Pillars of Health, Hubs to Happiness
Your Self-care and Wellness Audit
Social/Connectedness/Community
Spirituality / Beyond Self
Sleep, Sensuality and Stress
Movement and Physical Activity
Nutrition and Nourishment
Intellectual / Avocation / Cultural
Homework Assignment
Recipe of the Week
Workbook and Journal Prompts
Slides for class #9
Lesson #9 Presentation (18:38)
Welcome to Lesson #9 (1:54)
Module #10 - Habits and sustainable Behavioral Change
Lesson #10 Presentation (18:05)
3 parts to Habits
Behavioral Change Techniques
Desire vs. Commitment
4 Reasons you're stuck and what to do about it
The Anchoring Technique
The Linking Technique
Homework Assignment
Recipe of the Week
Journal Prompts
Final Survey
Class slides
Welcome to Lesson #10 (2:19)
Bonuses
The Why You'll Never Fail Again Framework
The Empowered Eaters Guide to Saving Money
How Empowered Eating Gives you Back your TIME
From Motivation to Momentum Masterclass (43:16)
Food Log Template
The Well Woman Vitality Pack
How Empowered Eating Gives you Back your TIME
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