IMPROVE YOUR RELATIONSHIP with food in just 8 weeks
A small, in-person group program designed to help you reduce “food guilt” and break from shame cycles.
Imagine if you didn't feel like you had to "start over" every monday...
And the “food noise” that consumes your thoughts significantly decreased?
You stop overthinking your food choices, counting every calorie, or feeling guilty for eating foods you love.
“I shouldn’t have eaten that” turns into →“Yum, I wanted that, and I ate it.” 🤷🏼♀️
“I’m being terrible” turns into → “This is a cookie, not a character flaw.”
“Why does this take up so much mental space?” turns into → spending your lunch break thinking about your fun weekend plans, not the amount of calories in your lunch.
You don’t have to figure out how to do this on your own, or start over again next Monday.
What if you could…
Eat chips straight from the bag and stop when you're satisfied - no negotiating with yourself, no guilt.
Say "yes, I'd love some" and mean it when a coworkers brings in muffins, and mean it.
Scroll past a "what I eat in a day" video without spiraling into comparison mode
Go out for dinner without checking the menu online first to play for your "safe" order.
Would you like to …
Feel the same about yourself after dessert as you did before it?
Stop sorting every food into "good" and "bad" and just call it lunch?
Have your brain back for the things you actually care about?
Feel like food is something you enjoy, not something you manage every minute of the day?
Intuitive Eating: The Group Program
A comprehensive, intimate intuitive eating group coaching program to help you build trust with your body and move away from guilt and shame.
8 weeks. In-person. Walk out as an intuitive eater with an improved relationship with food.
This program is for you if you're exhausted by:
- Starting over with dieting every week — and are ready to let go of food “rules” and diet mentality.
- Feeling guilty for eating foods that you love — and want to reduce shame around eating
- Overthinking food choices and want to feel confident and at ease around food
- Trying to figure this out all by yourself and are looking for real conversation and real-time feedback from a trusted intuitive eating expert
What’s included
- 8 in-person weekly group sessions at our intimate office space: you’ll be led by a dietitian and intuitive eating counselor in a small group setting with other people going through the same journey with you.
- Confidential online community chat & community support: a place to ask questions, share wins or challenges, and connect between group sessions.
- A copy of The Intuitive Eating Workbook, 2nd Edition: yours to keep so you can work through it at your own pace and revisit after our 8 weeks together.
Ready for food to feel quieter?
How It Works
Join a small group of 10 for 8 weeks of guided, in-person support.
Together, we’ll work through all 10 Intuitive Eating principles with in-session exercises, group sharing, and real, judgement-free connection
Dates
Next session starts January 19, 2027
Time
6:00 – 7:00PM
Location
At our office downtown Kelowna: 104-347 Leon Ave
What Changes for you, week by week
week 1: Stop Letting the Diet Voice Tell You You’re Failing
Figure out where all those food rules came from in the first place, and realize most of them were never yours. This is where your relationship with food starts to feel like your own again.
week 2:Honor your hunger
After years of eating by the clock, the plan, or the guilt, you’ll start hearing your hunger again and trusting it. No more toughing it out until dinner or wondering if you’re “allowed” to eat yet.
week 3: Challenge the food police + Make Peace with the food you've been avoiding
Move away from rigid food rules and the idea that foods are inherently “good” or “bad.” When nothing is off-limits, you stop feeling out of control around it.
Week 4: Stop when you're full, not when the plate's empty
Notice what “enough” feels like in your own body, without counting or a rule about cleaning your plate. Some days you’ll get it spot-on, some days you won’t, and both are fine.
Week 5: Eat food you actually enjoy
When your meals are genuinely satisfying, you’re not left hunting for something more an hour later.
Hello, fewer late-night trips to the fridge!
Week 6: Find comfort beyond the snack drawer
Sometimes we eat because we’re stressed, sad, or bored, and that’s a normal part of being human. You’ll leave with your own set of go-to ways to take care of yourself, so food is one option, not the only one.
Week 7: Feel at home in your body, and move because you want to
You don’t have to love your body every day to treat it with respect. You’ll rediscover movement that feels good, like a walk or a dance in your kitchen, not something you do to earn dinner or burn off dessert.
Week 8: Eat well without adding new rules
Get nutrition back on your side, as information instead of another list of “shoulds.” You’ll leave with a flexible way of eating that fits your real life, for good this time.
ABOUT SANDRA
Registered Dietitian, Certified Intuitive Eating Counselor
Hi! I’m Sandra, and I’m on a mission to transform lives through a balanced and intuitive approach to nutrition. As an RD, I wholeheartedly believe in the transformative power of food. I collaborate with my clients to merge the science of nutrition with the principles of intuitive eating to empower individuals to cultivate a healthy relationship with food, mind, and body.
My philosophy revolves around a personalized and compassionate approach to nutrition, recognizing that true health exists beyond what’s on the plate. I use intuitive eating principles to guide clients in reconnecting with their body’s signals, promoting sustainable, joyful, and mindful eating habits.
I can’t wait to connect!
PAYMENT OPTIONS
See below for payment options. This program can be billed to your extended health benefits for dietitian services.
Pay in Full
$695
Payment Plan
$295 Deposit and 2 payments of $250
Every Seat includes...
✓ 8 weekly in-person sessions: an hour just for you, around one table, with up to 10 people walking the same path
✓ A dietitian in the room: real conversation and real-time feedback from Sandra, not a course you’ll never finish
✓ Online community chat between sessions: a place to ask questions, share wins, and get support when it’s hard
✓ Your own toolkit for tough days: ways to cope that don’t start with the snack drawer
✓ Guest speaker session: Maddy Laranjo, Clinical Counselor, will join us for week 7 to lead a discussion on moving your body for reasons beyond calories burned and to practice body respect, even on hard body image days.
✓ Your own copy of Intuitive Eating Workbook: plus worksheets each week to help you put each principle into practice
Leave with a quieter mind, a calmer relationship with food, and the freedom to enjoy the birthday cake. 🎂
Frequently asked questions
Do I need to read the Intuitive Eating book first?
Nope! It helps, but it’s not required. We’ll cover the core principles together, this group is designed to take you from “I’ve read about it” to “I actually live it.”
What if I've tried intuitive eating before?
That’s exactly who this group is for. Reading about it and doing it with support are two different things. We’ll help you actually put it into practice, with real feedback and real accountability.
Can I join if I’m on a GLP-1?
Yes! Because many people find the medication quiets food noise, but it doesn’t change their relationship with food. If weight loss is your main goal right now, this might not be the right fit. Book a free discovery call and we’ll figure it out together.
I’ve never heard of intuitive eating. Is this for me?
Yes, this group is especially for you. You don’t need to know any of the terms. If food takes up too much space in your head and you’re tired of starting over, you’re in the right place.
What if I can't make every session?
Consistency matters since the group builds on itself week to week, but life happens. Reach out and we’ll talk through what makes sense for you.
Can i use extended health benefits?
We’re happy to provide receipts that you can submit to your insurance for possible reimbursement. We’d recommend checking with your provider beforehand to see what’s covered.
is weight loss a goal of this program?
No. This is not a weight loss program, and weight loss won’t be discussed or tracked. The goal is food freedom and confidence, not a number on a scale.
Do I have to share personal things with the group?
Only what you’re comfortable with. Many people listen more than they talk at first, and that’s completely okay. Sessions are guided by Sandra and include individual exercises, so there’s no pressure to open up before you’re ready.