Thank you for your interest in the 5 Step TAME Your Appetite ONLINE Course. Here’s information to help you understand what the course is all about and what you can expect to get from it.
The TAME Your Appetite: 5 Steps to End Mindless Eating, Lose Weight and Find Peace with Food Course offers a simple, easy to implement, 5-step approach to mindful eating. Starting with mindfulness-based meditation and using it as a foundation for mindful eating, this course shows you how to use your body as a guide to the right foods by teaching Inner Knowledge. The course explains how to incorporate sound nutritional advice, called Outer Guidance, so that you get the best nutrition for your unique needs. Insight into handling your emotions without turning to food is a vital component of this mindful eating course, as is learning to extend mindfulness in all aspects of your life.This course offers an effective introduction to mindful eating, so that you can once and for all begin to manage your weight without ever having to diet again.
Step One - Cultivating a Meditation Practice
In this step, you will be taught the first step to mindful eating – mindful meditation. The value of meditation and how it is essential to mindful eating will be explained and instructions on how to meditate will be given. Information regarding a suggested practice schedule, keeping a meditation log, and the use of meditation tools (i.e., cushions, benches, timers, etc.) will also be presented, as well as, tips on what to do when problems arise, such as when a puppy wants to join the meditation practice, or your cell phone keeps ringing across the room.
Step Two - Cultivating Your Inner Knowledge
This step teaches the second step of mindful eating – cultivating Inner Knowledge. What Inner Knowledge is and why it works better than any diet or other outside recommendations will be explained. The elements of Inner Knowledge - hunger, thirst, fullness, taste, satiety, and satisfaction - will be explored individually and each discussion will include an exercise and a meditation. For example, in the Mindful Taste section of this step, you will be guided through an exercise using brownies. Yummy.
Step Three - Balancing Your Eating with Outer Guidance
This step introduces the importance of using essential nutritional and health information to inform your mindful eating choices. The information is called Outer Guidance and is used to help you decide what, where, when, and how much to eat. The difference between Outer Guidance and “going on a diet” will be explained. Examples of Outer Guidance (i.e., calories, points, portion sizes, nutritional information, product labels, organic vs. natural food products, clean eating, etc.) will be used. You will be guided to trust your own instincts to determine what Outer Guidance serves your needs best.
Step Four - Exploring Your Emotions without Overeating
This step instructs you on how to experience your emotions without using food as a crutch. The key to this step is the question: What are you really hungry for? In answering this question, you will be taught how to identify your emotions (i.e., anger, anxiety, boredom, sadness, loneliness, hopelessness, and stress) and learn what you can do when you feel those emotions besides eat. Again, meditation will be taught as a foundation. Other mindfulness-based tools will also be explained, including mindful writing.
Step Five - Expanding Mindfulness to the Rest of Your Life
Step Five will show you how using mindfulness can enhance other areas of your life.The benefits of mindful meditation on your health (i.e., decreased stress, anxiety, depression, pain and insomnia) will be explained. Exercising mindfully will be introduced, as will mindful cooking. Approaching all of life in a mindful way (i.e., while washing dishes or doing chores around the house) will be shown as a way to increase wellness and overall happiness. Tips on getting better at mindfulness will also be presented.Being mindful is not hard, it just takes practice. This step will help you practice.
What You Get:
- A Course Manual
- 8 Lessons
- 3 Bonuses
- 3 Meditation Audios
Upon completion of this course, you will have the beginning of a new relationship with food, weight and eating. You will also have a variety of mindfulness and mindful eating practices that can benefit all aspects of your life.
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.