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The Complete 12-Session TAME Your Appetite Program

If you really want to embrace mindful eating, I recommend the complete TAME Your Appetite program, based on the current research and science from Dr. Jean Kristeller’s work at Indiana State University. This 12-session program teaches the practices and approaches of Mindfulness-Based Eating Awareness Training (MB-EAT). Based upon this NIH-funded research, the program addresses mindless and emotional eating and weight concerns by incorporating 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 and sustainable choices that can last a lifetime, while being truly nourished by food and other aspects of your life.

 

Program Specifics

The program is structured as ten weekly 2½ hour sessions, followed by two follow-up sessions, each one month apart, to allow for integration of the material. Practices and topics include mindful meditation, eating exercises, eating meditations, guided visualizations, loving kindness and self-compassion practices, didactic instruction, role playing, tools, weekly home practices, and self-reflection to cultivate mindful awareness and a more balanced and positive relationship to eating and weight.

 

Session 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
  • Pot Luck Meal
  • 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:

  • Follow up 1: One Month Follow-Up
  • Continuing Change
  • Self-Acceptance Meditation

Session 12:

  • Follow up 2: Final Follow-Up Meeting
  • KEEP IT OFFs
  • Overall review
  • Celebratory eating
What You Will Get
Upon completion of the program, 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!
Program Options
You can participate in the 12-Session TAME Your Appetite Program in either a group or individualized setting.

Option 1: IN-PERSON GROUP PROGRAM

If you are in the Los Angeles area you are welcome to attend the In-Person program. The In-Person program takes place in Santa Monica and is limited to 10 participants for maximum comfort and learning.

Option 2: ONLINE GROUP PROGRAM

If you are not in the Los Angeles area, or if you prefer to participate in the program from the comfort your own home, you are welcome to attend the Online Group Program. The Online program is held LIVE through a virtual classroom using video conferencing. This program is limited to 20 participants for maximum comfort and learning. Like the IN-PERSON Program, the online version is structured as 10 weekly 2½ hour sessions, followed by two follow-up sessions each one month apart to allow for integration of the material. It follows the same program outline.

Option 3: IN-PERSON INDIVIDUALIZED PROGRAM

If you are in the Los Angeles area and prefer a one-on-one experience, Dr. Sheila can offer the complete program just for you. The In-Person Individualized Program takes place in Santa Monica and covers all the topics, exercises and experiences of the group program, but is personalized to meet your specific needs.

Option 4: ONLINE INDIVIDUALIZED PROGRAM

If you prefer a one-on-one experience but cannot or do not want to attend in person in Santa Monica, Dr. Sheila can offer you the complete program via video-conferencing. Like the In-Person Individualized Program, the Online Individualized Program covers all the topics, exercises and experiences of the group program, but is personalized to meet your specific needs.

How to Apply for the Complete 12-session Program

If you are interested in participating in our 12-session TAME Your Appetite program, including available start dates, fee and payment plans, please email info@tameyourappetite.com. The in-Person program is limited to 10 participants, and the Online program is limited to 20.

Because of the highly-personalized nature of this program, an interview and application is required.