food freedom
blueprint
end food guilt • eat without rules • feel good in your body
Hey rockstar!
You're the woman who crushes a morning run before the sun comes up, nails her work deadlines, and still makes it to that Pilates class you love.
You love the rush of a great workout, the high of knowing you showed up fully, and the pride of seeing those PRs stack up.
Your joy is found wandering cobblestone streets on vacation, sharing cake at birthdays, discovering breathtaking views for the first time, and laughing so hard with your friends that your cheeks hurt.
But somewhere along the way
(and not just recently)...
You’re constantly calculating what you’ve eaten — and what you “should” eat next — even in the middle of dinner with friends.
You carry a mental list of “safe” foods… and an even longer list of “off-limits” ones.
You dodge brunch invites because you can’t control the menu — and that sends your anxiety spiraling.
You push through workouts, even when you’re bone-tired, terrified that skipping one will undo everything.
You refuse to keep certain foods at home because you don’t trust yourself not to finish them all in one sitting.
You start each morning swearing today will be different… but end it convinced you’ve failed.
You live in a constant loop of planning, tracking, and “earning” your food — and it’s exhausting.
And if you're being honest with yourself...
It feels like you've tried everything — strict meal plans, macro tracking, "clean eating" — yet you're still second-guessing every bite and picking yourself apart in the mirror.
You know there's got to be a way to feel good in your skin, enjoy food without guilt, and still enjoy your sporty lifestyle.
But, you worry...
If this doesn’t change soon, you’re going to miss out on living your life. On spontaneous dinners, family celebrations, and the chance to try new foods on trips — all because food still feels like something to manage instead of enjoy.
And deep down, you fear you’ll look back and realize you missed the moments that matter most — the ones spent laughing, tasting, exploring, and connecting with the people you love.
And that’s not the future you want.
So, what’s going to break this cycle?
What if...
You could wake up and decide what to eat without the mental math, guilt, or second-guessing loop starting before your feet hit the floor.
You could open the fridge at midnight and close it again—without the spiral of “why am I like this?”
You could go out to dinner, order what actually sounds good, and enjoy every bite without the silent calculator running in the background, obsessing over how you’ll “make up for it” tomorrow
You could scroll past a "perfect body" post on Instagram and keep scrolling—instead of screenshotting, comparing, or feeling like you’ve already failed.
You could end the day without replaying every single food choice in your head like a highlight reel of shame.
You could step on the scale (or not) and let the number have zero power over your mood or worth for the day.
You could train, run, or lift because you want to, not because you feel you have to burn off last night’s dessert
You could trust your body’s hunger and fullness cues again—and stop treating every craving like a moral emergency.
You could have space in your mind for your goals, your hobbies, your relationships—instead of food rules renting 90% of the space.
You could finally fall asleep without the 2 a.m. food noise screaming louder than your thoughts.
You could live free from the exhausting cycle of restriction, binge, regret, repeat.
...without tracking macros, cutting out your favorite foods, grinding through strict diet challenges, or tying your worth to a number on the scale?
Hi, I'm Cindy!
Just a few years ago, I was that woman—the high-achiever who looked like she “had it all together.”
Except… I didn’t.
Behind the perfect exterior was a mind that never stopped. Food rules. Mental calculations. Constant noise about what I should or shouldn’t eat. Every meal came with a side of guilt or anxiety.
One day, I realized I was exhausted. Not physically—mentally. From all the food drama taking up space in my head.
What if there was a way to just… quiet all that noise?
That’s when everything shifted. I stopped fighting my brain and started listening to my body. I traded the mental chatter for actual peace around food.
It wasn’t simple or easy. But I got my headspace back, and I was finally free.
That freedom is what I now help other driven, high-capacity women find inside my FOOD FREEDOM BLUEPRINT program. It’s where we quiet the food noise, ditch the mental drama, and rediscover the energy to live fully.
Here's the problem...
You've Been Set Up.
Because if the Rules Worked,
You'd Be Free By Now
You’ve followed every rule — counted, tracked, measured — and somehow, food still feels like a battle. That’s not because you’ve failed; it’s because those rules were never designed for you to “win”
Food is confusing. Every week there’s a new “perfect” way to eat — avoid carbs, skip sugar, eat for your blood type, try fasting, cleanse for seven days, “detox” your organs — and you’re left wondering who to trust and what’s actually true.
Nutrition influencers (ugh) post “what I eat in a day” videos with meals no human actually eats, all while flexing their abs and their 90-minute workout routines.
All of it just keeps the mental chatter looping when you're trying to fall asleep.
Diet culture is a multi-billion-dollar industry that thrives on your self-doubt, feeding you conflicting advice until you’re too exhausted to question it (Accurate BMI for athletes? Adorable.)
The good news? There's another way. One that works with your body, honors your active lifestyle, and frees you from the food noise that's been running the show for far too long.
Strong women. Stronger Stories.
I am VERY Type A. I LOVE my weekend runs, and I thought I was doing good with my food rules. But if I ate more than I thought I should, I would feel guilty and frustrated because I didn't have enough willpower to stop. I even made excuses not to join my friends for brunch after a run because I was afraid that I would eat too much.
After working with Cindy, I was ordering exactly what I wanted, without the guilt. I laughed through a whole meal with my best friends one weekend—and didn’t think about calories once.
Now, food is just food. And my relationships—and my weekends—feel lighter than they have in years.
Jess ~ Los Angeles, CA
I was a former bikini athlete with my macros dialed to the gram. On the outside, I looked disciplined. On the inside, I was exhausted. I knew Intuitive Eating in theory, but every time I tried, I’d run right back to tracking and rigid rules.
A few weeks later, my scales were packed away, and I was eating food that I had been missing. I also realized I didn’t even like half the foods on my “perfect” plan! Now I choose what I truly enjoy, eat without overthinking, and move because it feels good!
Amanda ~ Miami, FL
As a fellow sporty girl, Cindy totally understood my food battles. I’m a long-time runner, and I tracked every single bite. High school Coaches were always telling me that I needed to eat less, be smaller, so that message always stuck in my brain. I was terrified that letting go would mean gaining weight.
When we started working together, we focused on three things: letting go of food guilt, rebuilding body trust, and moving for joy instead of punishment.
One night, I ate pizza—and I cried from relief.
I wish I had started working with her sooner!
Lauren ~ Seattle, WA
Introducing...
FOOD FREEDOM BLUEPRINT
a 12-week program to silence the food noise, heal what's underneath, and finally enjoy calm, guilt-free eating—no rules, no second-guessing.
The FOOD FREDOM BLUEPRINT Difference
Here’s the problem with most “non-diet” programs:
They swap one set of rules for another.
They talk mindset, but leave you hanging when the 9 pm thoughts hit or when life gets messy.
They give you lessons to read, but no one to message when you're spiraling in real time.
And they completely ignore the perfectionist streak that turns every bite into a report card on your worth.
The FOOD FREEDOM BLUEPRINT fills those gaps.
It’s built for women who are tired of ood noise stealing their peace, no matter how full their days already are. You’ll get a proven, step-by-step,evidence-based approach delivered through self-paced lessons, live group coaching, private messaging, and simple activities that dig deep into the roots of your noise and quiet the chatter for good.
This isn’t about just knowing what Intuitive Eating is—it’s about living without the mental loop, so you can finally focus on your goals, your relationships, and the life you love.
No quick fixes. No new rules.
Just a clear, sustainable plan to silence the food noise, heal what's underneath, and trust your body again.
Why I'm Different
(aka… Not Your Average “Food Freedom” Coach)
I’m a National Board Certified Health & Wellness Coach and Certified Intuitive Eating Counselor—so everything I teach is rooted in evidence, not trends
I've been exactly where you are. As a former competitive athlete, I spent years in the food noise-guilt cycle, fridge stares at 9 pm, workouts to "earn" dinner, the whole exhausting loop, and I've come out the other side. I get in on a level most coaches never will.
I show up for you every single week: live calls, WhatsApp voice notes, email replies. You'll never be left wondering what to do next.
I care deeply about the women I work with. Your breakthroughs light me up, and your tough days don't scare me. I'm in your corner, always.
This is a zero-judgment zone. You can tell me the messy, I'm ashamed to admit this" stuff and I'll meet you with compassion and practical next steps.
I believe freedom is possible for every woman stuck in the noise, and I've built this program to prove it.
Your Exclusive Invite:
Welcome to FOOD FREEDOM BLUEPRINT
Join our small, focused founding group—and finally silence the food noise for good.
I created this program because I know what it’s like to have food thoughts screaming louder than everything else on your pkate - work, family, goals, life. I've been there, and I built this so you don't have to stay there.
X No rigid food lists.
X No macro math or calorie obsession.
X No vague, “just eat intuitively” advice without real support when the chatter hits HARD.
Just a clear, sustainable plan that fits your real life—so you can enjoy food, quiet the mental loops, and finally trust your body again.
What's Included?
(aka How I Get You From Food-Obsessed & Frustrated ➡️ Calm, Confident, and In Control)
With my proven 5-step Food Freedom Blueprint, we don’t just put a band-aid on the noise—we dig deep into the roots of your food guilt, break the restrict-binge-regret cycle for good, and rebuild real, lasting trust with your body.
You’ll finish the program waking up without food running your day, enjoying meals without the mental calculator, and finally feeling light, calm, and fully in charge.
STEP 1
Name the Noise
We start right where you are. You’ll map the exact thoughts, triggers, and late-night spirals that feel random and overwhelming—so they stop hijacking your brain and finally start making sense.
STEP 2
Unvover What's Beneath
This is where the magic begins. We gently shine a light on the old diet rules, stress patterns, shame stories, and emotional triggers that created the noise in the first place. You’ll release them instead of carrying them forever.
STEP 3
Clear the Clutter
We strip away everything keeping the noise alive—scales that dictate your mood, apps that track every bite, social-media feeds that scream “you’re not enough,” and mental labels like “good” or “bad” foods. You’ll create physical and digital space that actually feels safe and quiet.
STEP 4
Relearn Your Body's Signals
No more second-guessing every hunger pang or craving. You’ll rebuild rock-solid trust in your body’s natural cues—hunger, fullness, satisfaction—through simple, guilt-free practices that turn eating into something calm and effortless (yes, even on hard days).
STEP 5
Live Your Freedom
This is where you step into the version of you that’s been waiting. You’ll eat, move, and live without obsession—waking up energized, enjoying birthday cake without negotiations, handling real-life events without spiraling, and having actual mental space for your goals, relationships, and joy.
And on top of all of that amazingness, you'll also get...
✅ 12-week Step-by-Step Online Curriculum (Lifetime Access)
Follow a clear, science-backed roadmap that guides you through every phase of food freedom in the right order and at the right pace. You’ll move from chaos to calm with short, powerful lessons you can revisit anytime life throws you a curveball—no guesswork, no starting over.
✅ Weekly 60-Minute Live Group Coaching Calls
Each week, join me and your small group of Food Freedom Blueprint women on Zoom for an intimate, interactive session. We’ll unpack what’s working, troubleshoot what’s not, celebrate every win, and give you personalized coaching on the spot. You’ll leave every call lighter, clearer, and 100% sure of your next step.
✅ 2 Private Coaching Sessions
(45 minutes each, 12-week access)
These deep-dive Zoom calls are all about YOU. We’ll zoom in on the exact patterns keeping the noise alive, untangle your personal stuck points, and create custom strategies that fit your life. This is where the biggest breakthroughs happen—quiet, focused, zero judgment.
✅ Exclusive WhatsApp Community
(12-week access)
A private, members-only chat where you can drop a voice note at 8 p.m. when the spiral starts, celebrate a noise-free dinner, or ask a quick question and get real answers fast. You’ll be surrounded by women who truly get it—and by me, popping in daily with encouragement and support.
✅ Unlimited Email Support
(12-Week Access, Monday-Friday)
Life doesn’t pause between calls. When something comes up, send me an email anytime Monday through Friday and I’ll personally reply within one business day. Quick check-ins, gentle nudges, or full-on vent sessions—I’ve got you, so you never feel alone or stuck.
Be one of the 10 women to join and finally feel calm, confident, and free around food—no more mental loops, no more guilt spirals.
No getting lost in a giant group.
No “here's the modules, good luck.”
Just the perfect blend of structure, support, and real-life tools so the quiet actually lasts.
This isn’t another course you skim and forget.
It’s not about white-knuckling your way to “better.”
It’s about healing what’s underneath the noise and relearning how to trust yourself—gently, deeply, for good.
What that
means
for you:
✅ You’ll stop overthinking food.
✅ You’ll wake up without the mental food calculator already running.
✅ You’ll open the fridge at night and close it again—no spiral, no shame.
✅ You’ll enjoy meals out without tomorrow’s guilt hanging over every bite.
✅ You’ll trust your body’s hunger and fullness like an old friend.
What my clients are saying...
My friends knew me as “the healthy girl,” always ordering salads, so they thought I was just being good. But the truth was, I didn’t trust myself around food I hadn’t pre-weighed or logged. The idea of ordering something without knowing the exact calories made me anxious enough to cancel plans.
I set a goal to go out for a meal and order what I actually wanted. I finally allowed myself to eat pasta! It was delicious! And there was no guilt!
Now I look forward to meals with friends instead of dreading them, and I'm not silently battling food guilt in my head. Thank you! xo
Maya ~ Toronto, Canada
Learning about Intuitive Eating changed my life! For years, I tied my workouts to what I ate. Dessert meant extra miles. Bread (if I even touched it!) at dinner meant an extra spin class the next morning. I told myself it was about “balance,” but really, I was punishing myself for eating anything I thought was “bad”.
Now I move because I want to, not because I have to burn calories, and it feels amazing!!!!!!
Hannah ~ Austin, TX
Every time I passed a bakery, I felt this mix of longing and panic. If I bought the scone, I’d spend the rest of the day negotiating with myself—what to skip, how much to work out, how to “make up” for it. It was exhausting. If I kept on walking, I would think about that scone all day, and want it even more the next morning.
Cindy really listened to my struggles and helped me unravel what was going on in my brain. In other words, she made me feel like I wasn't food crazy! Just knowing that I wasn't alone made me feel like there was hope.
And now, I eat the damn scone!
Chloe ~ Brighton, UK
Who is the FOOD FREEDOM BLUEPRINT for?
Women who are exhausted by the constant mental chatter about food—whether it shows up at 2 a.m., at dinner, or every time they open Instagram.
Women who are done with quick fixes and ready for a proven, research-backed way to silence the noise for good.
Women who want a sustainable, life-long solution instead of another temporary “reset.”
Women who are committed to doing the gentle, deep work that finally sets them free.
Who is the FOOD FREEDOM BLUEPRINT not for?
Women who want a weight loss plan. This isn’t a “drop 10 pounds in 10 days” program — we focus on lasting peace with food.
Women who want strict diets or meal plans. We're here to ditch rules, not swap them for new ones.
Women seeking prescription weight loss drugs. I’m not a licensed MD and can’t prescribe medication.
Women with eating disorders who are actively enrolled in inpatient treatment. This program isn’t a substitute for medical or inpatient care — please reach out so I can help you find the right support.
If you’re ready to finally silence the food noise, trust your body without second-guessing every bite, and feel truly calm and confident around food—no more guilt, no more mental loops—then the Food Freedom Blueprint is exactly where you need to be.
Let's break down what you get when you join the
FOOD FREEDOM BLUEPRINT
✅ The Food Freedom Blueprint 5 Step Method (lifetime access)
✅ Weekly Live Coaching Calls (12-week access)
✅ 2 Private Sessions (12-week access)
✅ Exclusive Access to WhatsApp Group (12-week access)
✅ Unlimited Email Support (12-week access)
Are you ready to silence the food noise for good and finally experience calm, guilt-free eating with the FOOD FREEDOM BLUEPRINT?
Let's ditch the mental loops, the guilt spirals, and the exhausting food rules, together, for good.
But don't take my word for it...
When Cindy introduced me to IE and the Hunger Fullness Scale, it changed everything for me. I was able to understand what my body was telling me. It helped me tune into what I was feeling and notice when I was satisfied, instead of just eating until I thought I “should” be done.
She was so easy to talk to and never made me feel judged. She asked questions that made me stop and really think about what was behind my choices—and for the first time, I could see a way forward that didn’t involve more restriction.
Cindy listened—really listened—and helped me untangle where those beliefs came from. She created a safe, judgment-free space to question what I’d always accepted as “normal” and guided me toward something better. Now, I eat without tracking, and for the first time in my life, food feels like food… not numbers.
This is what change looks like...
I felt like I lived in two extremes. Either it was screw it, I want to eat whatever I want… or I was locked into full-on restriction, obsessing over every bite. There was no middle ground, and it was exhausting. I felt trapped and alone. I thought I was broken.
Cindy helped me see that it wasn’t me. It was the rules that I had created in my mind over decades of battling with food. She gave me space to step off that mental hamster wheel and actually learn what balance feels like.
I am amazed every day by how much happier I am because I am not constantly beating myself with food "mistakes". Food finally feels… normal. Thank you. Thank. Thank you. XO
Kate ~ Toronto, Canada
FAQs
Will there be recordings for the weekly calls?
Absolutely. Can’t make it live? No problem. All calls are recorded and uploaded, so you can catch up when you’ve got time. Coffee, headphones, go.
Will I lose weight on this program?
This isn’t a weight-loss program—it’s a stop obsessing over food program. If you go through the steps, you’ll walk away with more peace of mind, steadier energy, and a whole lot less mental chaos around food.
Can I get 1:1 support with you?
Yep! During the 12-week program, you can schedule up to two private calls (45 minutes each) for extra accountability, deeper guidance, and genuine support from someone who truly understands.
What if I’ve tried Intuitive Eating before and it “didn’t work”?
Totally get it. Most women come to me after reading the book or trying to wing it—and end up more confused than when they started. This program is different because you’re not doing it alone. You’ll have structure, coaching, support, and accountability every step of the way.
What is your refund policy?
Think of this like signing up for a race—you commit, you show up, you cross the finish line. Not sure if it’s the right fit? Let’s chat first. I’ll always give it to you straight.
What would your life look like if you said yes to your body—instead of fighting it every single day?
© Ecoutay LLC 2025 • All Rights Reserved • Terms & Conditions •Privacy Policy