12 Session TAME Your Appetite Online Course
The Complete TAME Your Appetite: The Art of Mindful Eating
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Thank you for your interest in the Complete 12 – Session TAME Your Appetite LIVE Course. This course is the based on the current research and science from Dr. Jean Kristeller’s work at Indiana State University. This 12-Session course teaches the practices and approaches of Mindfulness-Based Eating Awareness Training (MB-EAT). Based upon this NIH-funded research, the course addresses mindless and emotional eating and weight concerns by incorporating mindfulness meditation and other mindful skills and techniques to foster mindful eating and living.
Through mindful eating practices, you will learn to pay attention to what your body really needs and why, how to experience the full pleasure and taste of food without overeating, and how to release the guilt and struggle so often associated with eating. Tools for Inner and Outer Wisdom will be taught to help you make informed, balanced, healthy sustainable choices that can last a lifetime while being truly nourished by food and other aspects of your life.
The course is structured as 12 Sessions, plus a Welcome Session and a Next Steps Session.Practices and topics include mindfulness meditation, eating exercises, eating meditations, guided visualizations, loving kindness and self-compassion practices, homework, and self-reflection to cultivate mindful awareness and a more balanced and positive relationship to eating and weight.
Here’s the course outline for your review.
12 Session Course Outline
Session 1: Introduction: Inner Wisdom/ Outer Wisdom; Raisin Exercise; Basic Meditation Instruction; Introduction to KEEP IT OFF
Session 2: Mini-Meditation; Mindfully Eating High Fat Food: Cheese and Crackers; Food Labels/Serving Sizes; 500 Calorie Challenge
Session 3: Hunger Awareness; Emotional Eating and Other Triggers; Body Scan
Session 4: Introduction to Physical Activity/Pedometers; Chocolate: Taste Satiety/Satisfaction; Healing Self-Touch
Session 5: Stomach Fullness and Body Satiety; Making Food Choices: Cookies vs. Chips; Eating and Emotions; Forgiveness Meditation
Session 6: Outer Wisdom: Nutrition; Hourly Energy Balance; Mindfully Eating Fruits and Veggies; Integrated Mindful Eating Meditation
Session 7: Mindful Choice Meditation; Review of 500 Calorie Challenge.
Session 8: Mindful Movement/Physical Activity; Walking Meditation; Chain Analysis; Stress and Eating; Eating Trigger Meditation; Craving Practice
Session 9: Chain Analysis continued; Personal Values Exercise; My Favorite Food Meditation; Maintaining Change
Session 10: Wisdom Meditation; Mindfully Snacking; KEEP IT OFF review.
Session 11: Continuing Change; Self-Acceptance Meditation
Session 12: KEEP IT OFFs; Overall review; Celebratory Eating
What You Get:
- 26 Videos:
- Welcome
- 12 Sessions
- Next Steps
- Documents:
- Video Slides
- Meditation Scripts
- Diagrams
- Homework Instructions
- Worksheets
- Meditation Audios
- General Meditations- 10-minute, 20-minute, 30-minute
- Body Scan
- Buffet
- Craving Practice
- Eating Triggers
- Forgiveness
- Healing Self-Touch
- Integrated Mindful Eating
- Loving-Kindness
- Walking
Upon completion of the course, you will have a new relationship with food, weight and eating. You will also have a variety of mindfulness and mindful eating practices, information and tools that can benefit all aspects of your life. You will not find a more thorough approach to mindful eating anywhere else. This is the total of mindful eating package!
Your Instructor
Hi! I’m Dr. Sheila Forman. I am psychologist, a Mindfulness-Based Eating Awareness Training (MB-EAT) Instructor and founder of TAME Your Appetite: The Art of Mindful Eating.For over twenty years I have been helping people address weight and food issues.TAME Your Appetite: The Art of Mindful Eating is a mindfulness-based non-diet approach to weight management based on the MB-EAT research done by Jean Kristeller, PhD of Indiana State University.
TAME incorporates mindfulness practices to cultivate greater awareness of hunger (emotional and physical) and fullness, satiety and satisfaction, food choices and emotional eating triggers. With an emphasis on self-care and acceptance, and listening to your body’s natural feedback systems that send out messages that your body needs food or has had enough, you will learn to cultivate your inner gourmet, decrease excessive eating and improve emotional responses to stress and other causes of emotional overeating.The result is a change in your relationship wtih food and eating such that you can lose whatever excess weight you maybe carrying and, as long as you remain mindful, never gain it back.