I am so happy to see people who have been able to adapt healthy eating into their lives through this program and are happy with it. The results from this program are so good that I wanted to share the positive feedback I’ve received with you all.

S.B.

Before starting the FSB program, I had worked with many specialists and experienced weight fluctuations. Honestly, I didn’t have high expectations from this program. I started it to become more aware of my diet.

After meeting FSB and Ms. Sema, my perspective on my diet and myself completely changed. The information and easy recipes she provided showed me that healthy eating isn’t tasteless or boring at all.

I can’t say how much weight I lost by the end of the program, because there’s no scale in my life anymore 🙂 But I can say this: my body is getting smaller and smaller, my clothes and rings are looser now. Also, now I decide what to eat, not someone else. I recommend this program to anyone who, like me, is overwhelmed by unnecessary information and diet lists on social media, wants to take control of their own life, and wants to eat healthily.

Thank you so much again.

Y.A.

What was your goal when you started this program?

To establish healthy routines.

How did the program help you achieve your goals?

The program helped me understand where I was stuck and allowed me to gain various experiences such as meditation and movement.

What is the biggest physical and behavioral change you’ve seen in yourself since the program ended?

My awareness of the present moment increased. I discovered the cycle that leads me to unhealthy eating.

1) Not knowing what I’m going to eat that day, that meal, that snack directly leads me to unhealthy choices. With your help, I created a sample template and revised it to suit myself. If I ate pancakes in the morning, what will I eat in the evening? If I ate salad in the morning, I’ll have bean stew and rice in the evening, etc… Once I created a menu template, I understood the math behind it.

2) Also, my portion awareness has increased regarding the amount of grain to be consumed in a day, such as 1 serving, etc.

3) My weakness for sweets continues, but I try to suppress it with fruity things…

4) The topic of intrareceptiveness has deeply affected me, and now I stop and do internal self-reflection throughout the day to become aware of my body.

5) Weekly preparation and refrigerator management honestly makes things easier, preventing procrastination and deviation from the topic.

I recommend this program to those experiencing the following problems:

It’s suitable for those who want to maintain healthy eating for a lifetime but don’t know where to start.

Anything else you’d like to add…

Sharing digested and assimilated information with sincerity from heart to heart was healing. You didn’t speak to us from afar, from a podium; you gave us the feeling of being in the same circle, together, hand in hand, in good health. Thank you…

B.Y.

What was your goal when you started this program?

Despite generally eating healthily, I wanted to stop needing something sweet after meals and eliminate my cravings for sweet and salty snacks around 4-5 pm.

How did the program help you achieve your goals?

It offered suggestions and recipes that would keep me feeling full for longer in a healthy way. It helped me stop my sweet cravings by nourishing my body well. And it did so within the first week. Sema Hanım always made me feel her support with her positive energy, live broadcasts, emails, and easy recipes. Even though I was participating from America 😊

What’s the biggest physical and behavioral change you’ve noticed in yourself since the program ended?

My skin is definitely more vibrant. The bloating in my stomach is gone. Behaviorally, when I’m about to put something in my mouth, I stop and think, “Do I really need this?” Thanks to this, I’ve also reduced the number of coffees I consume daily.

I recommend this program to those experiencing the following problems:

Those with cravings for sweets and snacks

Anything else you’d like to add…

I actually never believed in these kinds of nutrition programs. But I decided to try it to end my sweet cravings. Within the first week, it was as if Ms. Sema had cast a spell, and my sweet cravings stopped. In the first 5 weeks, I only ate sweets once (one!!!). So, if I’m not eating sweets every day, anything is possible. Even red snow could fall!

I.Y.

What was your goal when you started this program?

I was constantly going through diet cycles and always thinking, “I can’t do it alone, someone needs to tell me what to eat, I can’t find balance on my own.” Honestly, I joined this program to break free from that, and I don’t plan on going back to a specialist. Now I know I can find my own balance, and even if I lose it, I can get back to my routine.

I have complete faith that I can listen to my body and find a way.

How did the program help you achieve your goals?

My goal was to break free from the constant diet cycle. This program helped me gain confidence in myself and my body. It made me realize that I actually love vegetables and that I can’t digest meat as well as I used to.

What’s the biggest physical and behavioral change you’ve seen in yourself as the program ends?

I used to have outbursts at social gatherings. I would eat a lot because it was my free day, breaking the diet.

But now I only eat one type of food.

I’ve gotten rid of the perception that they were forbidden to me; I’ve gained the awareness that I can eat them if I want to, and the situation is… solved 🙂

Sports don’t have to be hardcore. Sports are my way of connecting with my body.

I started thinking like that. I got one step closer to sports.

I recommend this program to those who have problems like:

Those who can’t break out of the diet cycle, people for whom diets no longer work,

people who have lost touch with their bodies, people who think they constantly need guidance on nutrition… in short, everyone 🙂 I feel so much more liberated

because.

Anything you’d like to add…

Honestly, this is the first time I’ve participated in such a training, Ms. Sema. For myself and for my health.

When I started, I wasn’t very strong psychologically either, but after starting this program,

I also started therapy and realized that doing things for myself makes me very happy.

Meditation was already in my life, but doing it with the group was wonderful.

I started silent meditations after you, I always did guided meditations, I still do them occasionally.

I still do them.

You’ve completely changed my perspective on nutrition. I’ve made peace with my body, and now I want to incorporate exercise into my life to live healthily and age healthily. I’ve started thinking, why shouldn’t I value myself for these things?

I no longer see food as just calories. I’ve changed the way I take care of my body, the way I show love, and my choices. I don’t think I can completely give up sugar, but I’ve realized I don’t want to keep it in my life that much.

I even scheduled my vacation around the live broadcasts. For someone like me, who isn’t a very organized person, this is quite a big deal. I haven’t missed a single broadcast because I truly felt like I belonged to that group.

We’ll continue on the new website anyway. So I’m so, so happy. I think I can incorporate yoga into my life with you too.

Thank you so much! I hope your whole life is very, very happy, healthy, and full of inspiration :))

S.P.

Your program came to me at a time when I was saying, “I need to give my life a new direction, otherwise I won’t be able to do anything, neither my thesis nor anything else.” I thought, “Aha, the universe has extended a helping hand to me.”

What was your goal when you started this program?

My goal when I started this program was to take control of my life again. Also, this program, combined with my breathing exercises which I’ve been doing regularly for a long time, would be a very important step towards regaining my health.

How did the program help you achieve your goals?

The program helped me achieve my goals to a certain extent. I readjusted my eating habits according to your rules; there were occasional slip-ups (like popping a bite of freshly baked, warm bread into my mouth), but after that, I didn’t just dive into everything in sight thinking, “Oh well, the diet is broken anyway, let’s party!” Also, the most critical and successful aspect of this program was the ‘mindfulness’ element. Although I was already constantly focused on it, I had never been able to use it in this way in relation to food. Sema Hanım’s detailed explanations, along with practical exercises, put everything in its place. Now, when I reach for something, I stop, take a deep breath, and question myself. Questions like, “Are you hungry? What’s going on? What are you fixated on?” stop me in my tracks, as the Americans say.

What is the biggest physical and behavioral change you’ve seen in yourself as the program ends?

At the end of the program, I saw that I had lost a little (6) kilos (yes, unfortunately I couldn’t resist, I stepped on the scale after 1 month). There wasn’t much change in my body measurements except for my chest. I think I would have a heart attack if I saw my waist get thinner. But I hope I’ve taken the right steps in terms of behavioral change.

I recommend this program to those who have the following problems:

I recommend this program to everyone because generally no one approaches eating with awareness. Generally, our family, our environment, the media teach us how to form an emotional bond with food through their actions, their words, and perhaps even the most effective advertising – even programming us. Everyone can benefit from this program to break all the taboos and wrong codings.

Anything you’d like to add…

The best thing about your program is its sustainability. We’re practically from the same town; my family is from Kilis, and we know how to both cook and eat delicious food. The number one reason all my previous diet attempts failed, and why I’ve had weight problems since childhood, was self-pity. When we were little, while my brother and cousins ​​were given greasy bread and things like that for afternoon snacks after swimming in the sea, I was told, “You’re fat, don’t eat,” which immediately sent me to the grocery store. By the time I got home, I’d finish a whole tube of Nutella, and then I’d feel better and rejoin the rest of the ‘normal’ people.

But now, every week I go to the Santa Monica Farmers Market to buy my organic fruits and vegetables. Your wonderful recipes appeal to both my eyes and my stomach. For me, the beauty of a dish comes not only from its taste but also from its presentation. Every morning, when I prepare a colorful breakfast plate, I feel like I’m creating art.

Your website is always up and running, I make your wonderful recipes every day and the whole family loves them. Thanks to you, not only do I not feel sorry for myself, but I also feel more special.

D.P.

If I had known that joining FSB would have such an impact on my life, I definitely wouldn’t have waited until now. By the way, I met you all thanks to my doctor. I’m 21 years old and I have PCOS. My healthy living journey began at the start of the pandemic when I saw my insulin levels skyrocketing and I decided I no longer wanted to continue relying on birth control pills. Following my doctor’s advice, I’d been following a gluten-free diet since January, but specifically gluten-free oatmeal for breakfast and buckwheat pilaf for dinner (not always like that, of course, I won’t deny that :)). And of course, the binge eating episodes that my past dieting experiences had started had become a part of my life, reminding me again that I needed to fix this. And so, my mother and I have been here for three weeks now 🙂 My mother was a little prejudiced at first, but yesterday she told me, “I can continue eating like this, my bloating is gone, I feel great,” and you wouldn’t believe how happy that made me. By the way, I also had my first normal period without medication during this time. I don’t think someone without PCOS would understand the happiness in that sentence, but it’s incredibly important to me. My binge eating is over. I can now distinguish between when I’m hungry and when I’m full. I now fill my plates according to my hunger level; autopilot is off :). It’s truly amazing how we’ve forgotten so much of what’s in our nature, and how beneficial it is. Thank you so much for helping me change and grow. Take good care of yourselves, and have pleasant, peaceful days.

What was your goal when you started this program?

To get rid of the binge eating cravings left behind by my long history of dieting. To learn the proper way to follow a gluten-free diet, which I was trying to implement on my own, and to re-establish communication with my body.

How did the program help you achieve your goals?

The “awareness” part of the program was actually the foundation of what I wanted to achieve. I learned what hunger and fullness are, and how my body signals them. I learned what it’s like to taste the equivalent of a kilogram of grapes from just one grape 🙂 More accurately, I became aware of the taste of my food, and I think most importantly, I took my mind and body off autopilot.

What was the biggest physical and behavioral change you saw in yourself at the end of the program?

Of course, I was aware that this wasn’t a diet and that my goal wasn’t to lose weight. However, I weighed myself and took measurements before starting the program to observe the changes in my body. During the program, I lost 3 kilos, and I lost 5 cm from my waist and lower abdomen. Greetings to those who say you can’t lose weight without dieting! 🙂 Also, my PCOS symptoms have greatly decreased, and during the program, for the first time in over 5 years, I had my period naturally without medication.

The behavioral changes are too numerous to list. I can tell when I’m full, I can assess my hunger, in short, I understand what my body wants and I give it what it wants in return.

I recommend this program to those experiencing the following problems:

If you’ve been on diets for years and as a result, your hunger-fullness perception has disappeared, if you have binge eating, if you get hungry very often and want to extend your feeling of fullness (which was the most noticeable change for my mother), or if you don’t have these complaints but want to learn what healthy eating is, you should definitely participate in this program. Everyone from 7 to 70 can participate. (I completed this program at 21, my mother at 53). You will see for yourself that it eventually becomes a lifestyle.

Can I use this testimonial, with or without your first name, on my website and Instagram page?

Of course you can. I’ll be happy if I can help as many people as possible reach with this information. 🙂

Anything else you’d like to add…

I feel so lucky to have met you… You touched my life, you were so good for me. I waited for your emails with excitement every morning. Thank you so much for your effort and care, Ms. Sema. I’m so glad you exist ❤️

U.Ç.

First of all, thank you endlessly for your sweet descriptions, spot-on posts, recipes, and all the information you shared during my FSB journey.

Before FSB, I started eating gluten-free on my own for 2 months. I think I fell into the same trap many people fall into, making gluten-free breads, cookies, and snacks and consuming them without any balance. I realized something was wrong, but I couldn’t find my way. Then, after about 10 days of a “fish dead” experience, I returned to my old diet. And then I set off on the journey with you again.

For the past two years, I’ve constantly tried every kind of diet imaginable under the guise of “healthy eating.” I lost weight with all of them. But I kept fluctuating like a yo-yo, going back and forth between 59kg and 53kg. I did calorie-counting diets, dietitians’ diets, extremely low-calorie diets, and a tiring process where I longed for fruit, only to be caught off guard by withdrawal symptoms. Lately, I’ve even started thinking, “Maybe I have an eating disorder.” I felt regret no matter what I ate…

Do you know what the most important thing I learned with you was? Eat if you’re hungry, stop if you’re full. That freed me so much, I can’t even describe it. Then there’s our experience of eating with awareness. Becoming aware of and enjoying the taste of what you eat. I had forgotten that so much… To be honest, I can’t always do it. But my inner self is now moving away from blind pleasure in the eating experience. Our last Zoom lesson also instilled in me a simple but meaningful lesson: we can eat what we crave, but without losing balance. Thank you again for every minute of it.

Meanwhile, my weight, which had been fluctuating up and down, has stabilized at 55.5 kg. I’m not hungry, I’m not experiencing deprivation, and I don’t have a weight loss goal. Being able to erase that goal from my mind has been a great joy for me. Eating is no longer a source of stress 🙂

I started a gluten-free diet at age 42, after learning that my back and lower back pain, which I had been experiencing for years as a hernia and spasms, was spondylitis arthritis. I don’t fully know how gluten-free eating affected me. It’s too early to understand. I was diagnosed in March, and only for two months of that time was I following an unbalanced gluten-free diet. I use a strong painkiller. I’m not against the medication because during the 10-day period when I stopped the gluten-free diet I mentioned, I also stopped my medication, and my pain quickly returned; I was devastated. I hope to switch to a less strong medication. Even during the gluten-free period, my pain didn’t disappear completely, but my attacks were much milder. Based on this, I decided to try and see where a proper gluten-free diet would take me.

I could write so much more 🙂 It was a very interesting transformation for me. I gradually got used to it, and gradually gave up my old habits 🙂

S.B.

My sugar-free lifestyle journey started a long time ago with you. I didn’t have any health problems, but I was unhappy that my clothes weren’t fitting anymore. Then, by chance, I found you on Instagram. With the help of your recipes, I quit sugar, lost 6 kg, and incorporated regular exercise into my life. This continued for a long time. Then, suddenly, I started having bowel problems. So I decided to try a gluten-free and sugar-free diet. I’ve been following this diet for about 1-1.5 years now. My gut is amazing! 🙂 After establishing a routine, I started eating cravings once or twice a week, as you said, my body can handle that much. It was at this point that my mother became the reason I joined your program. You helped me, and I know you’ll help her too. She has allergic asthma, she’s overweight, she wants to lose weight but has a problem with sustainability. We created an Instagram account for her just so she could follow you; she ate gluten-free and sugar-free for two months but couldn’t continue. She started your program a week after me and has been doing it without fail. She says she’s been feeling great so far, and my only wish is that it continues, because she really needs it.

Before starting your program, I thought I would hear a summary of what I learned from you and was happy to review this information, but Ms. Sema, this was both a summary and a skyscraper built on top of that summary. You made a huge difference to my diet. It turns out I was consuming so much oatmeal and buckwheat! I always had buckwheat bread; I’d make a new batch before it ran out. I was very hesitant about breakfast salad; I forced myself for two days, and now I feel incomplete without it 🙂 Since I’m vegetarian, I don’t eat meat, but I used to eat grains in the evenings, for example. I didn’t have a goal of losing weight, but I couldn’t resist stepping on the scale. I’ve lost weight! Thank you so much. Everything made sense to me. When my diet is proper, it makes a big difference in my yoga practice. When I increase my vegetable intake, I do yoga with a different kind of energy. Everything is so interconnected!

In short, you touched our lives beautifully. Thank you, both on my own behalf and on behalf of my mother.

G.C.

What was your goal when you started this program?
After recovering from Covid, my appetite increased incredibly; my aim was to stop myself, and I succeeded. It was also a step towards cutting out sugar for me.

How did the program help you achieve your goals?
Thanks to the emails I received every day, my awareness increased significantly. Now I pay much more attention to what and when I eat.

What is the biggest physical and behavioral change you’ve seen in yourself as the program ends?
I don’t constantly find myself in the kitchen. 🙂 The habit of snacking after a meal is over. I’m so happy that I’m no longer in the “what am I going to eat now?” mode. I also feel lighter.

I would recommend this program to those who have the following problem.
Actually, you don’t need to have a problem. 🙂 If you want to quit sugar and take a healthy step for yourself, you should definitely participate.

S.E.E.

What was your goal when you started this program?

My reason for starting this program was that I couldn’t fully adapt healthy eating into my life and I was constantly complaining about it. I signed up thinking, “This is the only thing I haven’t tried yet.” 🙂

How did the program help you achieve your goals?

First of all, the program showed me what I was doing wrong. When I saw my mistakes, I can say it was like having my eyes opened.

What was the biggest physical and behavioral change you saw in yourself at the end of the program?

Physically, I felt lighter; my belly is gone (I had tried so hard to get rid of it, but it was always there. After this program, it’s gone now).

Behaviorally, I think my self-confidence increased; I thought there’s nothing I can’t do. I decided to start meditating.

I recommend this program to those who are experiencing the following problems:

I recommend this program to everyone, whether they are experiencing problems or not.

Anything you’d like to add…

Thank you so much for everything you’ve given me. I will first apply what I’ve learned myself, then I will try to share it with my close circle, and then with everyone I know and don’t know. I’m so glad our paths crossed.

Maybe one day we’ll have the chance to meet and have a coffee together.

Until then, take very good care of yourselves. May God protect you.

T.I.

What was your goal when you started this program?

My goal when I started the program was to learn the principles of a gluten-free diet and proper nutrition methods to improve my deteriorating health.

How did the program help you achieve your goals?

I can say that the program was a success thanks to Ms. Sema’s sincere approach, her clear and simple presentation of nutritional information which I felt she possessed with great expertise, and the fact that none of my questions went unanswered, all of which contributed to the trust I felt in her.

P

What is the biggest physical and behavioral change you’ve noticed in yourself as the program ends?

The physical change I felt as the program ended was feeling much healthier and lighter, and feeling more comfortable in the clothes I wear. The behavioral change was becoming more mindful of what I eat and enjoying the process of eliminating unwanted foods.

I recommend this program to those experiencing the following problems:

I recommend this program to anyone who wants to do something good for themselves, who wants to do something for themselves.

Anything you’d like to add…

Dear Ms. Sema, I’m so glad to have met you. Thank you for the feeling of security and being in capable hands that you made me feel. Thank you so much for your smiling face at our meetings and the wonderful energy you brought through your emails in the mornings. I’m so glad I met you. As you said at our last meeting, it’s wonderful to know you’re there. I’ve been suffering from Sjögren’s Syndrome for years and I take medication constantly. Besides that, I get sick very often and easily, and I have to take care of myself like a baby, which has started to become quite demoralizing. Just as I decided to try a gluten-free diet, I came across your FSB training announcement; it was even the last day, if I remember correctly, and I registered in a hurry. After the training, I felt I could find a way out by regulating my diet. In addition, the recipes you provided have made my life much easier. I’m trying to find the best version of these recipes for myself through trial and error. One compartment of my kitchen cupboard is full of chickpeas, beans, coconut, almond flour, quinoa, buckwheat, brown rice, etc. (things I’d never bought before). Every time I look at it, I’m happy, even though my husband and daughter congratulate me for being able to make purple bread (!). Though, they absolutely loved the buckwheat bread I made recently :)) As I wrote in previous emails, you’ve added a beautiful touch to my and my family’s lives.

S.B.

What was your goal when you started this program?

I had been trying to eat healthily for a long time, but I couldn’t control my cravings in the evenings. No matter how filling my dinners were, I continued snacking until bedtime, and I woke up feeling weak and bloated in the mornings. My main goal was to change this eating pattern and learn how to truly eat healthily.

How did the program help you achieve your goals?

First of all, my enlightenment began by seeing the misconceptions I held, realizing that many foods I thought were healthy weren’t actually that healthy, or even if they were, understanding the importance of quantity. I realized that because I was starving myself all day, I was constantly snacking in the evenings, and sometimes I continued this habit out of habit.

When I started eating the right foods,

seeing that I no longer craved junk food when I was truly full was my biggest surprise. Moreover, I didn’t really struggle; the body adapts very quickly because it already gets what it needs.

What is the biggest physical and behavioral change you’ve seen in yourself by the end of the program?

Even though I never had a goal of losing weight, I experienced a significant reduction in size. My shorts, which wouldn’t button up, started to close after a week, and after two weeks they fit very comfortably. The bloating and gas problems I used to have in the mornings completely disappeared. I used to struggle to open my eyes when the alarm went off, but now I wake up before it even rings. Waking up energetic is such a blessing! It’s wonderful to live the whole day without feeling tired or sleepy. 🙂

Aside from the physical changes, I’m very happy because my way of thinking has changed. First of all, I’ve learned to be aware of what I’m eating and to savor the taste. I’ve learned to stop and think before habitually reaching for food in the evenings, to listen to my body. Now I take a few deep breaths and question whether I’m really hungry, whether I really need this food right now. If my routine is disrupted for some reason, I now know how to balance it out in subsequent meals. Because I’m not deprived of anything, I don’t feel pressure or stress. When there’s no stress and no hunger, there’s no urge to eat.

I recommend this program to those who experience the following problems:

Those with apparent health problems should definitely participate. But otherwise, for people like me who don’t have weight problems or specific health issues, I can say this: those who experience hunger pangs, those who know what they should eat but never put it into practice, those who attack food when they are sad or angry, those who constantly want to start but never know where to begin, those who feel stuck in a vicious cycle and can’t break free should definitely participate in this program. You won’t believe how beautifully your life has transformed, both physically and mentally, in such a short time.

Anything else you’d like to add…

Ms. Sema, I’ve literally fallen in love with you! I’m truly fascinated by your smiling face, your sincerity, your naturalness, your energy, the way you present information, and your humility. I’m so glad our paths crossed, I’m so glad I met you. Please continue to spread your light, illuminating with your knowledge and smile. I hope you reach many more people and make their lives as beautiful as mine. Hoping to meet again someday…

Best regards,

E.S.

What was your goal when you started this program?

My goal in starting this program was to control what I thought was right, as someone with an autoimmune disorder. My diet was already gluten-free and sugar-free. However, I had been stuck on a list of forbidden foods for a long time. Joining this program taught me that there’s actually no such thing as a list of forbidden foods, and that I could be more free to act.

I even signed up for the upcoming Elimination Diet Program. Because I think it’s full of information that can be used throughout life.

How did the program help you achieve your goals?

Ms. Sema’s explanations were very clear. And I really learned a sustainable nutritional model. Everything became clear for me.

What is the biggest physical and behavioral change you’ve seen in yourself as the program ends?

From a nutritional perspective, I now know how to be more free to act. I won’t be stuck on lists of forbidden foods anymore. Behaviorally, I experienced even more. I can call that a revolution. Thanks to Ms. Sema (and her response to one of my emails), I’ve almost solved my chronic sleep problem. I’d always tried meditation but kept giving up, and this program helped me figure out how to incorporate it into my life. And it felt incredibly good.

I recommend this program to those experiencing the following problems:

I highly recommend it to anyone who is hesitant about dieting or restricting themselves, who wants to eat clean and healthy but finds it too much trouble, and who has chronic illnesses. Because their lives could change. I also strongly recommend it to anyone who suffers from the problem of being on autopilot, a common issue in our time.

Anything you’d like to add…

I’d also like to mention that when I asked Sema about anything that bothered me during this process, her quick and informative responses made me very happy and motivated. The program wasn’t limited to nutrition; it also introduced meditation and mindfulness into my life. I’ve also registered for the upcoming Elimination Program because, as someone with a chronic illness, I wanted to learn what a real Elimination Diet should be like. Sema’s way of conveying information is excellent. I think it’s become addictive for me 🙂 I’m also eagerly awaiting her yoga classes…