Real Food Freedom FREE Toolkit

TOOLKIT - Healthy Food Swaps- Self Care Tips - Real Food Recipe - Emotional Freedom Techniques for Food Behaviours Copyright Real Food Freedom 2019

TOOLKIT - Healthy Food Swaps- Substituting just a few simple ingredients can go a long way in ensuring you are nourishing your body with high quality, minimally processed whole foods. Food preparation methods are also very important; allowing for better digestion and the removal of naturally occurring toxins. This includes making broths from scratch, soaking grains, beans and legumes. Rinse fruits and vegetables well to remove any pesticides and harmful bacteria. Healthy doesn’t have to mean you feel restricted or can’t indulge, have fun experimenting with these real food swaps! Copyright Real Food Freedom 2019

TOOLKIT Copyright Real Food Freedom 2019

TOOLKIT - Self Care Tips - By Renee Do you find yourself eating when you feel stressed, anxious, down or bored? Then feel all the shame afterwards. You probably feel like you are the only person who does this. After having one on one appointments with thousands of clients who have the courage to be honest - I assure you, you are not alone. I myself have been there so many times. In these moments, the food is serving a purpose. It is filling us up, flooding our body with feel good hormones. If food is one of the ways we deal with these emotions it is ok. It does not make you a terrible person. The question I have for you, is how else can you fill yourself up? I invite you to write a list of some of the things you can do to support yourself in these moments. Another way to think of it is how can you fill up your cup? How can you bring more joy and love into your life? Copyright Real Food Freedom 2019

TOOLKIT - Self Care Tips Continued - By Renee To give you some inspiration use the checklist below, but just remember this can be so personal so tune into what gives you that feeling of joy, happiness or relaxation. - Get yourself outdoors, even just 5 minutes in the sunshine or in nature can do wonders for our mental health - Curl up on the couch and sip a cup of herbal tea - Ring a friend or family member you know who will support you and just listen to you about how terrible your day was - Journal. This is so helpful! Ditch the judgement or expectation and just write. Whatever comes out just go with it. It is so helpful to get those thoughts that go around and around in our mind on paper - Use tapping (or course!) this will almost instantly reduce your cortisol (stress) levels in your body - Put on some essential oils that calm you. Some calming oils that may work for you are lavender, cedarwood, or clary sage. - Put on music you love and if you feel like it dance - Go for a walk outdoors - Put on a podcast that inspires you. If you have smart phone, there will be a podcast app where you can listen to a huge variety of interviews or speakers for free - Read a book - Have a bath with some beautiful candles on. Copyright Real Food Freedom 2019

TOOLKIT - Self Care Tips Continued - By Renee If you are somewhere where you can’t do these things think of one person in your life who makes you smile (this could be anyone – a friend,daughter, mum, nephew, psychologist the lady at the shops who is always kind to you) or a place that is beautiful for you (somewhere in nature you have been at the beach, rainforest or a holiday). Close your eyes an visualise this person or place Have the courage to move into your heart and ask yourself what you are really wanting in this moment. Often, we eat food because we are chasing an,emotion. If nothing from this list lights you up, ask yourself what did you love to do as a child? When was the last time you could not stop laughing, or were filled with happiness? ' What were you doing then? If you try these tips and still eat the food anyway the most important thing is to practice self-compassion. We are not aiming for perfection. Perfection does not exist. I have found it so helpful to place my hand on my chest and use this mantra – I have no own back no matter what – when I have emotionally eaten and feel tempted to fall into the trap of beating myself upafterwards. Copyright Real Food Freedom 2019

TOOLKIT - Real Food Recipe - By Melissa COCONUT BANANA BREAD INGREDIENTS 2 large bananas, mashed 1 cup almond meal 1/2 cup desiccated coconut 1 teaspoon cinnamon 1 teaspoon baking powder 3 eggs, free range ¼ cup extra virgin coconut oil ¼ cup rice malt syrup or rapadura sugar 1 teaspoon vanilla extract METHOD 1. Preheat oven to 180°C. 2. In a large bowl, combine eggs, mashed banana, coconut oil, rice malt syrup and vanilla. 3. Add almond meal, desiccated coconut, cinnamon and baking powder. Stir thoroughly. 4. Pour into a lightly greased loaf pan and bake for 30-35 minutes or until it passes the skewer test. 5. Allow to cool before removing from the pan TIP: Delicious served toasted with butter. Enjoy! Copyright Real Food Freedom 2019

TOOLKIT - Emotional Freedom Techniques - What is EFT? EFT stands for Emotional Freedom Techniques, is a powerful stress management tool sometimes referred to as Tapping or emotional acupuncture without needles. It is based on a combination of principles from ancient Chinese acupressure and modern psychology. EFT is a simple exercise performed by tapping your fingertips on specific meridian endpoints on your face and body while focusing on a negative emotion or physical sensation. This helps restore balance to the body’s energy system. The Science It might all sound a little hippy but there is so much science behind it now that its considered an evidence based practice. Its proven to EFT has a calming effect on the amygdala (the stress center of the brain) and on cortisol, which is the body’s primary stress hormone. Studies have shown that EFT can reduce cortisol by at least 24 % in only one hour. EFT for Food Behaviours EFT has been proven to effectively resolve a range of issues including weight loss, food cravings and emotional eating patterns. When working with food cravings, EFT is often very successful at reducing the desire or food craved in the moment. It can also help you identify what is driving the craving to produce permanent behavioural change. We often find an isolated approach to nutrition is generally not sufficient for many people; as was the case in our own personal circumstances .There is a resistance many people faced when it comes to nutrition and making healthy choices. This resistance can be due to a number of different factors including stress, limiting self-beliefs and negative behavioural patterns or ,habits; for which EFT is effective at resolving. Copyright Real Food Freedom 2019

TOOLKIT - Emotional Freedom Techniques - HOW TO DO BASIC EFT: STEP 1 – Focus on the problem and rate intensity. While focusing on the specific problem/negative emotion or uncomfortable physical sensation, rate on a scale from 0 to 10 (10 being maximum intensity, 0 being no Intensity). STEP 2 – Create and perform a Setup Phrase. While tapping on the Side of Hand (see image) repeat your setup phrase three times: “Even though I have (this problem, uncomfortable emotion or physical sensation), I deeply and completely accept myself.” STEP 3 – Tap through the remaining points. Start with the Top of Head and finish the Under Arm point, tap approximately 7-10 times through each point using a reminder phrase to help you keep your attention on the energy f the problem. For example: “This panic feeling in my chest.” STEP 4 - Reassess your intensity, refocus and repeat. Has your rating changed? What number would you give the intensity now? If your score is still higher than a 2/10 do the process again. For your subsequent rounds adjust the wording: “Even though I still have some of this remaining insert your problem), I deeply and completely accept myself anyway. Adjusted reminder phrase: “This remaining (insert your problem).” Whilst EFT can be learnt and practiced on your own, there are many other benefits of working with a Clinical EFT Practitioner, they can teach you the correct techniques whilst providing a safe space to explore and clear your emotions. Disclaimer: While Emotional Freedom Techniques (EFT) has produced remarkable results, it must be still considered an experimental method. By using the methods describe by Real Food Freedom, you agree to take complete responsibility for your use of EFT and for your emotional and physical well-being. Real Food Freedom cannot be held liable for how you choose to use these methods. If you feel in any way reluctant to use these methods for yourself or others, please do not. Copyright Real Food Freedom 2019