Blood sugar regulation is the end goal (rarely do I have a client who doesn't need guidance in this area), but there are several means to this end, which you'll learn throughout this six-week program.
Imagine feeling confident, comfortable, and full of energy. It can happen for you!
- End your reliance on sugar and refined carbohydrates that are not serving your health.
- Better understand how sugar affects your hormones, gut health, mental health, and more.
- Learn how to make nutritious, balanced meals that keep you satisfied all day.
- Recognize and respect your body's hunger and fullness signals.
- Utilize mindfulness strategies to make better food decisions.
- Give up dieting once and for all as you transition into a healthier lifestyle.
- Get rid of the guilt that diet culture creates around food.
- Finally enjoy your meals and be present during important moments with family and friends.
This has been an incredible help in redefining my relationship with food.
Kristen gave me the tools I need to make informed decisions about my health.
I'm a happier and healthier version of myself.
She is incredibly empathetic and I didn't feel like another client in her book.
It's truly hard to fail with this simple, supportive structure.
I lost 12 pounds in 30 days!
Did you know the average American consumes 54 pounds of added sugar every year?
That might sound crazy to you, but if you eat a lot of packaged foods, it's hiding just about everywhere.
Sugar is a type of carbohydrate that is digested quickly, entering the bloodstream and causing blood sugar levels to rapidly rise... and eventually crash.
Chronically fluctuating blood sugar can affect your insulin sensitivity, hormones, ability to lose weight, skin, gut health, mental health, risk of heart conditions, and more.
As such, it can potentially be the root cause of symptoms you've been trying to alleviate through doctor's visits, medications, and other expensive therapies.
You will benefit from this course if you:
- have limited willpower
- eat things you know don't make you feel well
- can't stop thinking about food
- hide food habits from loved ones
- give in to cravings daily
6 weekly, guided video modules covering nutrition, food habits, cravings, food quality, meal planning, mindset strategies, and more.
3 weeks of done-for-you meal plans to get you started, with 30+ delicious and easy-to-prepare recipes and options for vegan and vegetarian diets.
Convenient shopping lists you can take straight to the store to quickly begin your meal plans.
Troubleshooting session mid-program to address student questions and what to do if things aren't progressing as fast as you want them to.
Weekly challenges to help build critical skills and life-long habits, and also keep you engaged and on track to reach your goals.
Access to our private Facebook group, where you can connect with other members and get additional support from me.
Additional recommended resources after each module to deepen your learning experience.
Tips on bringing your healthy-eating strategies out into the real world. Your social life doesn't have to suffer!
A proven set of tools that will help you get in tune with your body and successfully make lifestyle changes. This isn't another fad diet that leaves you back where you started.
If you suffer from any of the following, you could benefit from learning how to overcome your dependency on sugar and carbs and stabilize your blood sugar.
- Feel the need to have sweets daily
- Low energy
- Mood swings
- Frequent cravings
- Frequent colds
- Trouble concentrating
- Trouble sleeping
- Diagnosed hormonal imbalance
- Diabetes or Pre-Diabetes
- Trouble losing weight
- Heart disease
- Nutrient deficiencies
- Binge eating
- Digestive issues
- Painful periods or other menstrual issues
- High blood pressure
- High cholesterol
- Brain fog
I know, that's a lot of stuff, but that's the reality of imbalanced blood sugar. It can manifest in ways you may not even realize!
My clients have lost upwards of 16 pounds following this program, and they have more energy, sleep better, have clearer skin, fewer physical symptoms, better relationships with food, and enjoy more creativity in the kitchen.
Sugar addiction is not your fault!
It has been shown to stimulate the same parts of the brain that light up when using cocaine and heroin(1). You read that right! And with sugar hiding in 75% of the packaged foods we buy(2), it's no wonder so many of us are emotionally reliant on this type of food and have resulting health issues.
1. Lenoir, Magalie; Serre, Fuschia; Cantin, Lauriane; Ahmed, Serge H. "Intense Sweetness Surpasses Cocaine Reward." PLOS ONE. August 1, 2007.
2. Ng, SW; Slining, MM; Popkin, BM. "Use of caloric and noncaloric sweeteners in US consumer packaged foods, 2005-2009." Journal of the Academy of Nutrition and Diatetics. 2012 Nov;112(11):1828-34.e1-6. doi: 10.1016/j.jand.2012.07.009.
What to expect from the course and how the next six weeks will go.
The Science of Sugar
Nutrition basics, plus a more in-depth look at how sugar affects your body.
Finding Your Why
An important component of the program that will help you stay motivated.
Learning about your current habits and how they affect your mind and body, as well as how to read nutrition labels.
Where cravings come from and how to finally overcome them with mindfulness strategies.
What to Eat
What to eat, what to avoid, and all the reasons why these recommendations contribute to your success.
How to use the meal plans, essential kitchen tools to have, and how to incorporate the program into your social life.
I address troubleshooting if things aren't going the way you planned. This halfway point allows you to do some catching up if needed, too.
Avoiding self-sabotage and staying positive, plus damage control for off days.
Creating Lasting Habits
Strategies to keep you on track as you transition out of the program into the real world, and what to do if your partner isn't on board.
My method for meal planning, and all my best tips from start to finish!
How to bring sugar, carbs, and other foods back into your diet without falling back into old habits.
Mindfulness principles to practice and take with you as you move forward.
Hi! I'm Kristen Ciccolini, certified Culinary Nutrition Expert, holistic nutrition coach, cooking class instructor, speaker, and founder of Good Witch Kitchen. I help busy womxn manage their health naturally through whole foods and nourishing rituals. Thank you for taking an interest in my online course! I am passionate about nutrition education and am so excited to be sharing the information and strategies with you that have changed my own life as well as many of my clients!
I was struggling with depression, now life is calmer.
I lost 16 pounds!
I have more control and awareness.
This course was a huge eye-opener.
The recipes are absolutely delicious!
I have more confidence.
Can I have a social life during this program?
Of course! In the beginning, you'll follow your normal diet as you get to know your habits, then you'll receive strategies for eating out, eating at work, and going out with friends once we get going on the meal plans. This isn't about perfection, but simply doing your best.
I will be traveling during the program. Is that okay?
The first two weeks of the program are the best time to travel since we won't be making any dietary changes then. However, if you are traveling for an extended period of time (more than a weekend getaway) without access to a kitchen or grocery stores after the first two weeks, you can move at your own pace, but results may take longer! You will have the Facebook group, however, for additional support if you need it!
Why don't we go over what to eat until Week 3?
Modules 1 and 2 are focused on the food you eat, how it makes you feel, and awareness over your food habits. These two weeks are key in evaluating your success in the future so you know where you started.
How will this work?
Full course content is available on the course platform. Rather than diving in all at once, I suggest taking it week by week as it's designed. Don't rush into it! For those enrolled in Premium Support, we will schedule our weekly private coaching calls prior to beginning the program.
Is this program okay if I'm pregnant or breastfeeding?
Absolutely! It's actually a great time to get rid of the sugar and fuel your body with nourishing, whole foods to help support your baby's healthy development. You can always adjust the recipes to your specific needs.
Is this program okay if I struggle with an eating disorder?
While this course has been designed to help participants get out of the diet cycle and have a healthy relationship with food, we will be removing inflammatory foods for a period of time in this program which may be triggering to those with an active eating disorder. If you are in recovery, please ask your doctor or ED care team if this course is appropriate for you. If it's a yes, I'm happy to be part of your recovery process.
Is this course for men, too?
YES! This course is absolutely beneficial for men and my male clients have great success on the program.
When does the course start?
This course is currently self-paced, meaning you can start as soon as you sign up. A guided version will be offered again in Fall 2019.
What is your refund policy?
Due to the digital nature of this program, refunds are not offered, as you get immediate access to course materials that cannot be returned. I encourage you to take advantage of the six-week course and my support as much as you can, and finish the program at your own pace if need be.