The SWF Program

The Slim, Whole, and Free Program

10 Modules

About this course

Slim Whole and Free is a three key approach to lasting freedom from the crazy-making behavior around food that runs so many lives. Sound nutrition, daily peaceful practice, and emotional release are just part of this remarkable, full spectrum approach. To be healed at depth is the only way to truly resolve all weight issues and find balance.


Module 1 – Getting Started

  • Materials and tools
  • Program logistics and agreements
  • Cleaning out your kitchen
  • The eating plan
  • Hydrate and get plenty of sleep
  • Food journal



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Module 2 – “Sobriety” date, your personal why, and staying committed

  • Claiming your “sobriety” date
  • Getting started with the food journal
  • What is your goal weight? • Establishing your personal why, creating a Vision
  • Being gentle with yourself- fluffy slipper days
  • Body aches and other signs of toxic release
  • Commit fully!
  • Supporting your sisters and letting them support you.


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Module 3 – Tools for staying on track

  • Sugar, flour and processed foods are a plot!
  • Bliss point
  • Staying within your solid lines
  • Emergency Action Plan (EAP).
  • “NOT MY FOOD!” (NMF)
  • Clean out your kitchen and ask your fellow housemates to honor your process 
  • Pre-prepare food for the week 
  • Cooking for others in the house
  • The four questions to ask before you modify the Program.


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Module 4 – Shopping Tips

  • Shopping tips: shop the perimeter of the store
  • Organic vs conventional produce
  • Local is best
  • GMOs
  • Grains
  • Seafood farming and catching practices
  • Meat and eggs


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Module 5 – Emotional Freedom Technique (EFT)

  • EFT Tapping
  • Resolving emotional conflicts that lead to dysfunctional eating


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Module 6 – Circadian Rhythms, increasing your energy levels, and healing addictive behaviors

  • Circadian rhythms
  • Wavering energy levels
  • Willpower and how to access it
  • Time to exercise yet?
  • Permission to be human and REZOOM
  • Letting go of other addictive behaviors such as clutter


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Module 7 – How to navigate travel, social situations, and the voice of the inner saboteur

  • How to navigate restaurants, social situations, vacations, and special events
  • Asking for partnership
  • Saying no to the NMF and yes to deepening social connections
  • A new identity
  • Making adjustments to break a plateau
  • Daily weigh ins – it is information not judgement
  • The road narrows
  • The power of clear portion management
  • When the inner saboteur strikes


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Module 8 – Thyroid health, breaking a plateau, and maintenance

  • Revisiting your vision for wanting to be Slim Whole and Free
  • Create a bubble of safety to take the place of the fat
  • Further food refinement for thyroid health and breaking a plateau
  • Clearing brain fog
  • New wardrobe!
  • Maintenance
  • Quick review
  • Continuing support
  • Final meditation


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