8-Week Mindful Eating & Stress Management Program
with Joseph Wieliczko Psy.D.
By cultivating greater awareness of one's thoughts, feelings states and conditioned eating patterns; you can empower yourself and thereby obtain a greater sense of well-being, confidence in managing your eating struggles as well as develop effective ways of coping with stress.
Transforming your relationship with food is achievable.
Do you eat when stressed out, bored, sad or not hungry?
Do you overeat because of cravings, emotions, impulses or reactivity?
Do you feel overwhelmed & struggle to make dietary changes?
We can work on your eating struggles together.
Mindfulness practices can help to reduce ones’ stress, physical pain, anxiety and depressive thoughts, ruminating thoughts, as well as promote greater problem solving ability, self-compassion, creativity, immune system functioning, sleep, self-confidence, learning and well-being.
DURING THIS 8 SESSION SEMINAR SERIES PARTICIPANTS WILL LEARN:
How to practice mindful eating & mindfulness meditation.
Understanding the 8 types of hunger.
Techniques to slow down eating at the table.
Mindful eating techniques to cope with cravings; emotions, stress & reactive eating.
Loving-kindness practices & self-compassion practices.
Differences between physical and emotional hunger.
Mindfulness techniques to cope with self-judgements & negative thinking.
What mindfulness meditation is, how to reduce daily stress and more!
By incorporating the practices of mindful eating and mindfulness, it can help one to learn how to eat more appropriately, enjoy food more, reduce daily stress and cope with the challenges of daily life more effectively.
- Joseph Wieliczko, Psy.D.
Ingredients of the Online Mindful Eating & Stress Management Educational Program
Mindfulness Practice
In this program participants will:
learn what mindfulness is
learn how to meditate
learn mindful walking
integrate formal and informal mindfulness practices in your life
learn what self-compassion is and how to practice it
Additionally you will be given apps, videos, session notes, hand outs, homework suggestions, inspirational quotes and references for a lifelong practice.
Mindful Eating
In this program participants will:
learn what mindful eating is
learn the benefits of mindful eating
practice mindful eating in session
learn the 8 types of hunger
learn how to understand and assess different types of hunger
learn mindful ways to address overeating, cravings and impulsive eating
learn how to distinguish genuine physical hunger cues vs. the false hunger cues (thoughts, feelings ...)
learn concrete ways to slow down the eating experience in order to eat more appropriately
learn about the 3 step process of change
learn a mindfulness approach to emotion management
learn concrete techniques to cope with cravings
learn ways to increase body awareness to make more appropriate decisions about when to stop eating
Learn the differences between the dieting and mindful eating mentality
“IN ANY GIVEN MOMENT WE HAVE TWO OPTIONS: TO STEP FORWARD INTO GROWTH OR BACK INTO SAFETY.”
— UNKNOWN
SIGN UP TODAY
Mindful Eating and Stress Management Online Educational Program
Group Online Course Information:
All materials will be provided. All participants will receive weekly handouts and session notes, homework suggestions as well as apps, and YouTube links to further develop your practice.
Dates: Registered participants will be emailed the time and dates of the next scheduled program.
Time: Sessions are one hour long for 8 consecutive weeks
Limit: Group with be a maximum of 12 participants.
Fee: $240.00 (30.00 per session) to be paid in full before the first class.
Participants MUST email Dr. Wieliczko with name & phone number to be registered.
Waiting List: If you cannot attend the next scheduled program, you will be put on the waiting list. You will be emailed with notification for additional Mindful Eating & Stress Management Educational Programs as they become available.
This program is for individuals who struggle with weight control and/or maintaining dietary changes for various health conditions such as after bariatric weight loss, diabetes, heart conditions etc. This program is unique in that it is about learning ways to cultivate awareness to eat more appropriately, enjoy eating, reduce impulsive (and emotional eating), cope with cravings, reduce stress in one's life and cope with the challenges of daily life. This program is not a diet or medical service**
** This mindful eating program is not meant for or intended to be a substitute for medical advice or nutritional/dietary counseling services. These practices should be understood to be in addition to medical advice/services as well as nutritional/dietary counseling when necessary.
**This is NOT a clinical treatment program for mental health issues or eating disorder treatment. This program is educational in design and intention only.
WHAT IS MINDFUL EATING?
Mindful eating is about tuning in to your body's signals, like genuine hunger cues, to make informed choices about what, when, and how much you eat or drink.
It's a way to avoid making decisions solely based on misleading signals, such as the mere sight, smell, or taste of food, or being influenced by your emotions, thoughts, and beliefs. It's important to note that mindful eating is not a restrictive diet; rather, it's a mindful approach to nourishing your body and being more attuned to its needs.
Mindful eating means:
To eat with greater awareness.
To discriminate physical cues of hunger from false hunger cues.
To make healthier food choices.
To stop eating when you no longer feel hungry.
To be less judgmental about one’s eating struggles.
To use all your senses (including your thoughts and emotions) to choose foods which are nourishing to your body.
Why is mindful eating and stress management important?
For many of us, eating has become a source of great difficulty which adversely affects our physical health, emotional well-being, self-esteem, relationships, anxiety leveland makes us depressed as we repeatedly feel disappointed after failed attempts at dieting or weight loss programs.
Mindful eating techniques can help us to settle down, become centered and learn new ways to resolve our food and eating related difficulties without the need to feel deprived.
Mindful eating is about learning how to cultivate greater awareness of the thoughts, feelings, and behaviors which reinforce our eating problems. At the same time, mindful eating can make the eating experience more enjoyable and health promoting.
Mindful eating practices are a way of looking at an aspect of the eating experience which is usually overlooked completely: namely our relationship to food. It is our relationship to food which contributes to the automatic reactivity cycle which perpetuates excessive eating, late night eating, unhealthy eating patterns, guilty feelings, regrets, disappointment and the sense that we can never overcome our struggle with food. As we become more aware of our unique relationship to food we can start to make more appropriate decisions.
Mindfulness practices can help to reduce ones’ stress, physical pain, anxiety and depressive thoughts, ruminating thoughts, as well as promote greater problem solving ability, self-compassion, creativity, immune system functioning, sleep, self-confidence, learning and well-being.
READY FOR CHANGE?
SIGN UP TODAY
8-WEEK MINDFUL EATING AND STRESS MANAGEMENT PROGRAM
