Programs

Go deeper, one week at a time

Two group programs that take you from curiosity to confidence, step by step.

For groups and organizations, and for individuals who want to join a group.

Program 1

Eating to Reconnect

Learning to listen to what your body needs.

Many of us eat in a hurry, by rules or with guilt. Over ten weeks, through mindful eating and mindfulness practices, we slow down and get curious about what our body needs, what we crave and what makes a meal satisfying. The program is based on the mindful eating work of Jean Kristeller. It is not a diet, and there are no food rules.

10weeks

2 ha week

10people max

Livein person or online

In person in Colombia, online everywhere else. In English or Spanish. No previous experience needed. Includes session recordings and a practice workbook.

What you will learn

Read your hunger and fullness cues
Tell physical hunger from emotional eating
Enjoy food with less guilt and more taste
Meet yourself and your food with more kindness

Tell me more

Week by week

1

Why we eat the way we do

We meet as a group and look at what drives how we eat.

Practice: Raisin · Awareness of breath

2

Finding your own balance

Nutrition basics without the rules: labels, calories and serving sizes, and what gets in the way of practice.

Practice: Texture and fat awareness · Mini-meditation

3

Listening to hunger

Learn to read your hunger cues and tell physical hunger from emotional triggers, with quality over quantity.

Practice: Hunger awareness · Body acceptance

4

Fullness and satisfaction

Notice fullness and satiety, and let taste and texture guide you. We also look at the role of movement.

Practice: Taste satiety · Healing self-touch

5

Feelings and food

Explore food preferences, emotional eating, anger and self-image with kindness.

Practice: Fullness awareness · Mindful choice · Forgiveness

6

Knowledge meets inner wisdom

Bring together what you know about nutrition and energy balance with your own wisdom, with flexibility and self-acceptance.

Practice: Integrated mindful eating

7

Around the table

Eat mindfully with others, at social events and in silence, with a shared potluck.

Practice: Mindful savoring · Mindful eating

8

What am I craving?

Understand cravings, stress and reactivity, and reconnect with your personal values.

Practice: Food craving · Eating triggers · Personal values

9

Moving toward balance

Find ways to move more, and bring awareness to movement.

Practice: Chair yoga · Mindful walking

10

Closing circle

Bring it all together, move from mindless to whole-hearted eating and plan what comes next.

Practice: Enjoying a healthy snack · Wisdom meditation

Program 2

Cooking for Health

Practical cooking skills for everyday meals.

Eight weeks of hands-on cooking to make everyday food easier and more nourishing. We turn nutrition advice into real meals, build kitchen skills step by step, and learn to shop and cook on any budget and with your own food traditions. I draw on my CHEF Coaching training (Harvard Medical School) and my Natural Chef diploma (CNM, London).

8weeks

4 ha session

10people max

Livein person or online

In person in Colombia, online everywhere else. In English or Spanish. No previous cooking experience needed. Online, you cook in your own kitchen with an ingredient list sent beforehand. Includes a practice workbook and recipes.

What you will learn

Cook with confidence: knives, steaming, roasting and more
Turn nutrition guidelines into everyday meals
Shop smart, read labels and cook on a budget
Build everyday habits you can keep

Tell me more

Week by week

1

Your kitchen, ready

Set up a kitchen that works for you: the tools you really need, how to organize, keep food safe and plan your cooking.

Practice: Basic tools and knives · Mise en place · Food safety · Staples

2

Nutrition made simple

Turn nutrition guidelines into everyday meals: macro and micronutrients, and an honest look at different ways of eating.

Practice: Reading labels · A balanced plate

3

Flavor without excess

Discover why less salt can mean more flavor, and how herbs and spices build it.

Practice: Herbs, spices, sauces · Taste and flavor

4

Vegetables first

Make vegetables the star, cooked in ways you will want to repeat.

Practice: Knife skills · Steaming, grilling, roasting · Plating

5

Grains, beans and plant proteins

Cook whole grains, beans, lentils, nuts and seeds, and explore good sources of protein.

Practice: Whole grains · Beans and lentils · Sprouting

6

Soups, stocks and one-pot meals

Cook once, eat well all week: stocks, broths, stews, batch cooking and making the most of leftovers.

Practice: Stocks and broths · Batch cooking · One-pot meals

7

Smart swaps and drinks

Explore alternatives to sugar, table salt, dairy, gluten and soy for those who want or need them, plus juices, smoothies and herbal infusions.

Practice: Healthy substitutions · Juices and smoothies · Infusions · Fermenting

8

Make it yours

Put it all together: shop smart on a budget, choose quality ingredients and cook a final meal to share.

Practice: Shopping and budgeting · Quality ingredients · Plating

Which one is for you?

Eating to ReconnectChoose it if you want a calmer, kinder relationship with food and your body.

Cooking for HealthChoose it if you want to cook more at home, with confidence and enjoyment.

Not sure yet? Tell me what you are looking for and we will find the right fit.

Request more information

These programs are educational and do not replace medical or psychological care.

Let’s talk

Request more information

Tell me a little about you and what you are looking for. I will reply within a few days.

1
Tell me about youWho you are, which program calls you, and what you hope for.
2
We talk it throughA short conversation to answer your questions and see if it is a good fit.
3
We begin togetherOnline, or in person in Colombia, in English or Spanish.

I help people feel at home in their kitchens.

Explore

Say hello

info@claudiavictoria.com

Online, or in person in Colombia.
In English and Spanish.

CONTACT