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.
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.
- Inner Wisdom/ Outer Wisdom
- Raisin Exercise
- Basic Meditation Instruction
- Introduction to KEEP IT OFF
- Mindfully Eating High Fat Food: Cheese and Crackers
- Food Labels/Serving Sizes
- 500 Calorie Challenge
- Hunger Awareness
- Emotional Eating and Other Triggers
- Body Scan
- Introduction to Physical Activity/Pedometers
- Chocolate: Taste Satiety/Satisfaction
- Healing Self-Touch
- Stomach Fullness and Body Satiety
- Making Food Choices: Cookies vs. Chips
- Eating and Emotions
- Forgiveness Meditation
- Outer Wisdom: Nutrition
- Hourly Energy Balance
- Mindfully Eating Fruits and Veggies
- Integrated Mindful Eating Meditation
- Mindful Choice Meditation
- Pot Luck Meal
- Review of 500 Calorie Challenge.
- Mindful Movement/Physical Activity
- Walking Meditation
- Chain Analysis
- Stress and Eating
- Eating Trigger Meditation, Craving Practice
- Chain Analysis continued
- Personal Values Exercise
- My Favorite Food Meditation
- Maintaining Change.
- Wisdom Meditation
- Mindfully Snacking
- KEEP IT OFF review
- Follow up 1: One Month Follow-Up
- Continuing Change
- Self-Acceptance Meditation
- Follow up 2: Final Follow-Up Meeting
- KEEP IT OFFs
- Overall review
- Celebratory eating
What You Will Get
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 firstname.lastname@example.org. 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.