Emotional Eating Solutions Virtual Group Program (July 2016)

I am so excited you signed up for the Emotional Eating Solutions- 8 Week Group Program. I know you will make some important changes through this program. This will be your go to page for recordings*, assignments, and log in information.

Phone Log In: 1 (605) 562-3140

Participant Code:  628462#

We will start at 12:00 Pacific and end at 12:50. I planned this course to take place at lunch time (at least in the Pacific Time zone it is), so be sure to find a private spot to listen to the call. Time zone converter is here for those of you in a different time zone. You can ask questions live on the call. I may mute you if there is a lot of noise, but there will be a way to raise your hand by pressing *6. If you cannot be present on the call, you can email me questions and I will answer them on the call and you can hear it later on the recording.

  • Plan to give yourself the gift of time to be on the call live. If that is not possible, listen to the call the same day. Make it a commitment to yourself. This will help you keep on track.
  • Ask questions on the call, share with the group what is going on with you. This will help you feel connected.
  • You will receive a copy of the recording after the call is complete (generally by the end of the day). You can relisten to it and download it for future use.
  • There will be very doable homework (not tough) in order to keep you moving forward that you will get during the call and it will be published on this page.

*Please be aware that I may use the recording of these calls for future marketing and if you are concerned about your personal information on the recording, you can feel free to use an alternate name on the call.

If you have any questions as the group goes (and you cannot be live on the call) on fill out the form at the bottom of this page and I will answer the questions on the call.

8 Week Group Calls

7/14- Orientation to the program. What does dieting have to with emotional eating? What can we do to end emotional eating?

What a great call and I am enjoying having you all in this program. Go gently. Begin to start noticing how you are feeling about food. I encourage you to start journaling daily to get in touch with yourself.

We looked at the idea of dieting and how it affects each of us. What is your story. I encourage you to explore that this week. Notice how it might not have served you well. This will get you on the road to your Emotional Eating Solution.


  • Write about your diet history (here is a template to use My-Diet-History.docx).
  • Write how dieting has not served you.
  • Use one Self Care technique this week. Consider how you might spend more time in self care. Some ideas are: taking a walk, coloring, journaling, dreaming, listening to music, talking to a friend. I invite you to try something different each week. What is going to be your choice this week?

Below is the recording for the Week 1.





7/21-  It is about the food, but it is not about the food.

Homework for the week:

Below is the recording for Week 2.





7/28- How our emotions effect eating.

  • What to do about emotions? Fill out sheet.
  • Journal Topic: How has food served you?
  • Journal Topic: How has food be an disservice to you?
  • Continue to use the Hungry/Full Scale (link above).
  • Continue to use the Food Mood Log (Link above).
  • Use  one new Self Care technique this week. Check out my blog on journaling here.
  • Use Am I Hungry System to determine how to manage physical hunger and emotional hunger. We went over how to use this system on the call.
  • Use Am I Full System to determine how to manage physical fullness.

 Below is the recording for Week 3.


8/4- Our mind is a curious thing..

This week we will not be live on the call and I have the recording here for you to listen to. Be sure to listen to it ASAP in order to get all of the learning. Please be aware that I mistakenly say on the audio it is Week 3, but it is the audio for Week 4. Sorry for any confusion.


  • I encourage you to write out your Summer Bucket List as a fun way to get into the habit of thinking of self care activities.
  • Meditate as often as possible this week. I use a free app called Insight that I downloaded on my Android phone. If you have an IPhone look up free meditation apps.
  • Affirmations- change the negative into positive as often as possible. Starting a sentence with I am… is a great start to getting positive.
  • Journal- I like the format set up by Julia Cameron in The Artist Way called Morning Pages. My version of the Morning Pages is on my blog.

Below is a recording of the call for Week 4. The call was recorded and not live.





8/11-  Lifestyle

  • Evaluate where/if you are struggling and go back and listen to that weeks audio: dieting/restricting, food/hungry/full, emotions, thoughts.
  • Practice one more NEW self care skill. I mentioned on the call that I have changed my work out schedule this week and it is fitting better into my life.
  • Be kind to yourself! Notice what you are doing differently and challenge any thought of it not being enough. Acknowledge the changes.


Below is the recording for Week 5.





8/18- Mindfulness

  • Eat a mindful meal (or 2 or 3 or 4) and notice your hunger and fullness from this new perspective. Here is a handout to help you do this.
  • View the Mindful Eating of a Twinkie video. 
  • Practice being mindful as often as you can during the day. Remember, it takes practice.
  • Notice if there are times where you are mindless. Journal about it and see what it means to you.
  • Use one more new Self Care technique. Some ideas are: go to the library, hike, listen to a new type of music or listen to music you heard as a kid.
  • Evaluate where/if you are struggling and go back and listen to that weeks audio: dieting/restricting, food/hungry/full, emotions, thoughts.


Below is the recording for Week 6.




8/25- Self Image/Body Image

  • How do you disrespect your body?
  • What does it mean to you to “respect your body?”
  • How can you respect your body now?
  • Use one more self care technique this week. You should have at least 7, at this point in time.

Below is the recording for week 7.




9/1- Maintenance- how to put it all together and keep it going.

This is our last group and we have looked at a lot of information and ways to change your relationship with food.

Click to get the Emotional Solutions Wellness Plan. This plan will put everything we have learned together in one place.


Below is the recording of Week 8



Thank you for being a part of this group learning experience. I have been honored to go on this journey with you. I will be contacting each of you to connect with you about what you will take away and what you might need/want next.






Emotional Eating Solutions- Ask Kim