Eat with Gratitude and Presence: Mindful Eating & Affirmations for Weight Loss
4 Audio + scripts
Mindless eating and your weight
Meal Planner (42 pages)
Superfood for overall health and balance (55 pages)
Mindful eating affirmation cards (30 PNG and PDF)
Food Addiction Creative Writing Prompts (115 pages)
Embrace the art of present-moment nourishment and discover a profound way to deepen your relationship with food through mindful eating.
This transformative practice encourages us to truly savor each bite, heightening our senses and fostering a sense of gratitude.
This enriching experience promises to bring serenity to your meal times and cultivate a heightened sense of appreciation.
Prepare to embrace this practice and illuminate your eating habits with mindfulness.
Understanding mindful eating
Mindful eating is more than just a trend; it’s a profound approach to nourishment that cultivates awareness, presence, and gratitude.
Here are some key aspects of mindful eating to pique your curiosity:
- Engaging the senses:Mindful eating invites us to fully engage our senses, savoring the flavors, aromas, textures, and even the visual appeal of our food.
- Slowing down:By intentionally slowing our pace, we create space to truly experience each bite, allowing the body to process and enjoy the nourishment.
- Cultivating awareness:Mindful eating encourages us to tune in to our body’s cues, recognize hunger and satiety signals, and respond to them with compassion and respect.
- Non-judgmental observation:Rather than labeling food as “good” or “bad,” mindful eating encourages non-judgmental observation of our food choices, fostering a healthy relationship with eating.
- Gratitude and connection: Mindful eating promotes a deep sense of gratitude for the food we have, acknowledging the efforts of those involved in its production and fostering a connection to the Earth and its resources.
What is mindless eating?
How many meals do you shovel down without thought or attention? How often have you grabbed a bag of chips or cookies when you were anxious or blue?
Do you ever go to fast food drive-thrus because you don’t want to take time to prepare a healthy meal?
Mindless eating refers to a way of consuming food without conscious awareness or attention. Eating becomes an automated and disconnected experience, often characterized by distractions, multitasking, or even emotional triggers.
This kind of disconnected eating can lead to overeating, digestion problems, and little enjoyment or satisfaction from meals.
It removes us from the sensory experience of eating, prevents us from listening to our body’s signals, and diminishes our gratitude for the nourishment we receive.
Why should you eating mindfully?
Embracing mindful eating goes beyond a mere shift in our approach to food; it has far-reaching benefits that extend to various aspects of our well-being.
Here are some of the remarkable advantages that await those who choose to engage in mindful eating:
- Enhanced enjoyment:By fully immersing ourselves in the sensory experience of eating, we unlock a newfound pleasure in every bite, heightening our overall enjoyment of food.
- Improved digestion: Mindful eating encourages us to eat at a slower pace, allowing our bodies to properly digest and absorb nutrients, leading to improved digestion and reduced digestive discomfort.
- Weight management:By tuning in to our body’s hunger and satiety signals, mindful eating can promote healthier portion control and prevent overeating, supporting weight management goals.
- Heightened awareness of food choices:Mindful eating helps us develop a greater awareness of our food choices, enabling us to make more conscious decisions aligned with our health and well-being.
- Reduced emotional eating:By cultivating mindfulness and non-judgmental awareness, we can break free from the cycle of emotional eating, becoming more attuned to our true hunger and finding healthier ways to cope with emotions.
- Increased gratitude:Mindful eating fosters a deep sense of gratitude for the food we consume, cultivating an appreciation for the nourishment it provides and creating a more positive relationship with our meals.
By embracing the practice of mindful eating, we nourish not only our bodies but also our minds and souls, reaping the bountiful rewards it has to offer.
Embracing mindful eating opens a gateway to a profound connection with our food and ourselves.
Integrating mindfulness into our meals allows us to savor the present moment, cultivate gratitude, and foster a healthier relationship with nourishment.
Let this practice become a cornerstone of your culinary rituals, guiding you to a path of conscious and joyful eating.
Nourish your body, nurture your soul, and embark on a lifelong journey of mindful nourishment.
What is mindful eating?
Mindful eating is maintaining an in-the-moment awareness of the food and drink you put into your body. It involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. Mindful eating requires you to simply acknowledge and accept rather than judge the feelings, thoughts and bodily sensations you observe. It can extend to the process of buying, preparing and serving your food as well as consuming it.
For many of us, our busy daily lives often make mealtimes rushed affairs. We find ourselves eating in the car commuting to work, at the desk in front of a computer screen, or parked on the couch watching TV. We eat mindlessly, shoveling food down regardless of whether we’re still hungry or not. In fact, we often eat for reasons other than hunger – to satisfy emotional needs, to relieve stress or cope with unpleasant emotions such as sadness, anxiety, loneliness or boredom. Mindful eating is the opposite of this kind of unhealthy “mindless” eating.
Mindful eating isn’t about being perfect, always eating the right things, or never allowing yourself to eat on-the-go again. And it is not about establishing strict rules for how many calories you can eat or which foods you have to include or avoid in your diet. Rather, it is about focusing all your senses and being present as you shop for, cook, serve and eat your food.
While mindfulness isn’t for everyone, many people find that by eating this way, even for just a few meals a week, you can become more attuned to your body. This can help you to avoid overeating, make it easier to change your dietary habits for the better, and enjoy the improved well-being that comes with a healthier diet.
How well do you eat?
Is mealtime a time for relaxing, savoring tastes and connecting with friends and family? Or are you too harried and stressed, too busy or too rushed to cook?
Do you live in an urban area where you are surrounded by fast food places? Do you fall into the trap of eating for convenience and end up eating take-out because you just don’t have time or energy to cook?
If you do cook at home, is cooking something you do because you have to or is it something you do because you love it? Is it a chore or a pleasure?
Do you buy the packet meals where you just “add water,” or where you just need to “boil in the bag,” or do you simply preheat the oven and bake for 30 minutes? Or do you take the time to make a meal from scratch? Maybe you have been cooking for your family for many years already and you are just plain burnt out?
Are the majority of your meals nutritious and good for you, or are you surviving on junk and processed food, hoping for the best.
There are many reasons why our relationship to food might be less than ideal. On the one hand, we have been told since the fifties and sixties that we have to look a certain way and be a certain (svelte) ideal shape and weight in order to be seen as an “acceptable” human. Models have been too thin, and anorexia has become a serious social problem for many people. We have been given the message that unless we conform to these social stereotypes we are not okay.
On the other hand, we are bombarded in the media with images of delicious looking treats, recipes for calorie-laden cookies and heavy desserts. We are told to indulge ourselves and enjoy ourselves with food that is full of sugar and carbohydrates.
Fast-food places are everywhere you look and the images there are colorful and tempting – more often than not the food is high in unhealthy fats and carbohydrates, with very few vegetables.
As a result of the industrial revolution, fast ways to make food and the creation of factories that mass produce food products, eating has become a negative cycle of overindulgence in unhealthy and non-whole food, followed by guilt and shame. Yet after resolving to do better next time, the cycle starts all over again and we end up overweight and miserable.
The other culturally induced phenomenon is the idea that dieting will make you slim and happy
Many people have succumbed to slimming fads only to fall into that terrible place where you start yo-yo dieting. You lose weight successfully, but very soon gain it all back again, plus several more pounds than you started with. So you try again, and the same thing happens. Eventually you have gained fifty pounds that weren’t there in the beginning.
On top of all of that, there is the aging process
Aging causes changes in our hormones and our metabolism, which makes exercising, losing weight and keeping it off that much harder.
More and more experts are starting to recognize that dieting simply doesn’t work and that we have to take a new approach to eating and food. Essentially, we need to reclaim the joy of eating well.
Eating well is an art and indeed a science too that needs to be cultivated and nurtured so that we can feel nurtured, not to mention nourished, by food, by eating, and by our relationships to ourselves, to others and to food itself.
Learning to be mindful about food has a number of benefits:
- It makes you slow down. In slowing down, you start to destress. Your parasympathetic nervous system kicks in, allowing the digestive process to perform better.
- Your body assimilates more nutrients, making you healthier than before.
- You breathe. This also helps slow down the toxic response of too much adrenaline.
- You focus on the colors, the textures, the tastes and the smells of the food. Right away, the pleasure factor kicks in and you start to enjoy your food more, as you notice what it is you are putting into your mouth and into your body. Make sure you savor your food and how it feels in your mouth and in your body, as well as, how it smells, looks and tastes. Where does your food come from? Where does it go?
The joy of eating well
The idea that dieting will make you slim and happy
The aging process
Eating well is an art and a science
Changing core beliefs
Accept your body
Ditch the scale
Work on your self-esteem
Setting boundaries around treats
Develop social bonds
The meaning of the meal
You are what you eat
Using food to stuff emotions doesn’t work
Getting creative in the kitchen
30 Days of Mindful eating – Reset Journal (115 pages)
What is mindful eating?
Why is our relationship with food broken?
Assessing your own relationship with food
Identify your food lies
10 Questions to help you assess your relationship with food
Mindful eating quick start tips
How to go grocery shopping as a mindful eater
Recipe card planner
How do I eat out as a mindful eater?
How to eat mindfully in social settings?
Detoxing your mind and body to reset your eating habits
Social media and how it impacts your mood, emotions and relationship to food
30 Days of mindful eating journal prompts
Develop your daily routine of mindful eating
Before eating checklist and prompts
After eating checklist and prompts
Daily food log
Daily food log
Daily food log
Daily food log
What is emotional eating?
Emotional hunger v physical hunger
Satisfaction or relief
Emotional or physical
Nutritional or palatable
Lifelong or transient
Causes, symptoms and signs you are an emotional over-eater
Causes and triggers
What you can do
Steps to overcome emotional eating
The way you eat
Recognizing addictive behavior
Learn the difference between hunger and emotional cues
Schedules are your friends
Change your pattern
Build healthy behaviors
Cognitive Behavioral Therapy
Support yourself with healthy lifestyle habits and self-care
A healthy diet
Resources to get help
What is mindful eating?
The benefits of mindful eating
Eating mindfully can help you to…
How to practice mindful eating
Fitting mindful eating into your life
Making the switch from mindless eating to mindful eating
Using mindfulness to explore your relationship with food
How does your food make you feel?
Tracking the link between food and feeling
Experimenting with different food combinations
Mixing and matching different foods
Eating to fill a void vs Eating to improve well-being
Need other ways to feed your feelings?
Be mindful of the Four Pillars
My mindfulness food diary
Mindfulness of mind
Mindfulness of body
Mindfulness of thoughts
Mindfulness of feelings
Taking deep breaths before you eat
Pausing to enjoy your food
A good way to start off this journey – Mindful eating meditation
How going on a diet program or participating in dieting culture affects your natural intuitive eating senses
Example of what that cycle looks like
Key reasons the dieting culture is dangerous and toxic
Diet programs tend to have a lot of restrictive rules and guidelines to follow in order to be successful
Diet programs hold thinness as the most ideal body shape
What it means to be an intuitive eater
Ways to rediscover your intuitive eating abilities
Discover the satisfaction factor in eating
Feel your fullness
Address your emotions with kindness
Accept your body and accept it for what it is
Practice regular, comfortable movement
Honor your health with gentle nutrition
Thoughts and behaviors that sabotage weight loss
What is self-sabotage
Common self-sabotaging behaviors
What causes you to self-sabotage your weight-loss
Lack of self-esteem
Fear of failure
Fear of judgment
A vicious cycle
The dieting pendulum
How to stop the weight loss sabotage
Increase your awareness
Change your habit loop
Things to do to improve your diet
Avoid drinking your calories
Create meal plans for the week
Prepare your meals ahead of time
Make your lunch
Don’t skip breakfast
Increase your fruit intake
Increase your vegetable intake
Bake it or grill it
Plan ahead for restaurant outings
Plan ahead for vacations
Make a grocery list
Practice chewing your food
Slow down your eating
Try eating without the television
Skip food deprivation
Reduce your fat intake
Limit processes foods
Practice reading nutrition labels
Assess your diet and make modifications
Increase your fiber intake
Are you eating enough calcium
Watch your sodium intake
Eat lean meats
Look for ways to swap sugar
Schedule a cheat day
Be purposeful with your food intake
Go vegan for one day
Enjoy your morning coffee
Track your meals
Include protein with every meal
Take advantage of social media health meal resources
Reduce your portion sizes
Eat whole grains
Add green tea to your beverage list
Get your sleep
Schedule your last snack
Enjoy your dairy
Keep it simple from time to time
Beware of chemical additives
Do not fall for sweeteners
Try going low carb for a while
Try being plant-based
Keep your stress under control
Swap out your juices for real fruit
Eat dark chocolate
Use whole grain flour
Take control of your kitchen
Keep healthy snacks at your desk
Consider boosting your vitamin intake
Drink black and white tea
Enjoy a protein-filled breakfast
Eat foods rich in various vitamins
Balance your caloric intake and expenditure
Rise and shine to earn early bird credit
Replace your soft drink
Salad dressing on the side?
Count your nutrients more often than calories
Know the signs of when you are full
Avoid making up for missed meals in one sitting
Establish goals each week
Reward yourself for good dietary practices
Choose foods that help lower cholesterol
Eat anti-inflammatory meals
Choose foods that promote digestive health
Choose foods that combat menopausal symptoms
Choose foods that reduce the risk of cancer
Cook with extra virgin olive oil
Be wary of hydrogenated oils
Cook with herbs and spices
Avoid eating three hours before bedtime
Make meals a pleasant eating experience with good company
Make sure the meal is satisfying
Treat each meal like it matters
Keep a positive attitude
Get help from a professional
Reflect, reinforce, replace
Create a list of your eating and drinking habits
Highlight the habits that may be leading you to overeat
Look at the unhealthy eating habits
Create a list of cues
Replace unhealth habits with new healthy ones
Eat more slowly
Only eat when you are truly hungry
Plan meals ahead of time
Reinforce your new health habits and be patient with yourself
How food affects your mental health
How can food improve your mental health?
How does junk food affect mental health?
What foods are best for mental health?
How to ease into your new way of eating
Starting with breakfast
When you are at work (or school)
Skill builder: Mindful bites
Skill builder: Awakening your senses
Detailed meal planner (25 pages)
Affirmations for weight loss
20 Celebrating weight loss affirmations
20 Dealing with cravings positive affirmations
20 Establishing healthy habits for weight loss affirmations
20 “Food has no power over me” affirmations
20 I believe I can lose this weight affirmations
20 I control my hunger affirmations
20 I deserve to be healthy affirmations
20 I deserve to lose this weight affirmations
20 Mindfulness for weight loss affirmations
20 My dream body affirmations
20 My health matters affirmations
20 “No more weight loss sabotage” affirmations
20 Positive thoughts for weight loss affirmations
20 Setting intentions for weight loss affirmations
20 Weight loss manifestation affirmations
20 Weight loss motivation affirmations
20 Weight loss success affirmations
My Emotional Eating and Diary workbook
Exercise 1 How I Feel About Food
Exercise 2 How I Feel About Myself
Exercise 3 Self-Assessment
Are You An Emotional Eater?
Exercise 4 Food Diary
Exercise 5 Identifying Your Triggers
List of difficult emotions
What feelings make me eat
What situations make me eat
How do I feel after I eat behind my emotions
Exercise 6 My Healthy Coping Mechanisms
Alternative Activities List
Make a list of your alternative activities
Make your list of those foods here
Exercise 7 Techniques That Help Manage Emotions
Mindfulness and Emotional Awareness
Learn to expect and accept negative emotions, write down your thoughts and plan for this
What do my negative emotions mean?
My coping mechanisms and commitment to use them
I accept unpleasant feelings will arise (write it out in your own words)
How I judge my feelings and my plan to move towards acceptance and self-compassion
Exercise 8 My Healthy Meal Plan
My commitment and plan to eat healthy meals throughout the day in order to curtail emotional or binge eating
Exercise 9 My Commitment To Practice Patience And Self-Compassion
Find a mental health professional
Weight Loss Habits Journal (21 pages)
Weight Loss Intentions Journal (22 pages)
Weight Loss Motivation Journal (21 pages)
Weight Loss Sabotage Journal (22 pages)
Weight Loss Success Journal (21 pages)
I Believe I can Lose Weight Journal (22 pages)
I Deserve to Lose Weight Journal (22 pages)
Diet for Weight Loss Journal (21 pages)
Achieving your Dream Body Journal (21 pages)
Emotional Eating Journal (21 pages)
Exercise for Weight Loss Journal (21 pages)
Healthy Weight Loss Journal (22 pages)
Manifesting Weight Loss Journal (21 pages)
Mindfulness Weight Loss Journal (21 pages)
Releasing Food Control Journal (21 pages)
Thinking Positively Journal (22 pages)
Weight Loss Wins Journal (21 pages)
30 Mindful Eating affirmation cards
Guided meditations & scripts
Achieve Weight Loss
I Believe I can Lose Weight
Setting Intentions for Weight Loss
I Am Deserving – No More Self-Sabotage Weight Loss
My Weight Loss Journey
Emotional Eating Disorders Reiki
Weight Loss Empowerment
Handout Mindful Eating
Weight Loss Inspiration Calendar
Superfoods Booklet (55 pages)
7 Weight Loss and Health Tips for Busy Women Infographic
340 Weight Loss Affirmations (18 pages)