Emotional Eating Solutions Virtual Group Program- October 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.

  • Plan to give yourself the gift of time each week to listen to the call. Keep paper or a journal with you to take notes. Calls will be posted each week on Monday.
  • You can re-listen to the call as many times as you like and you can 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.
  • You can plan on getting reminder email on Monday that the audio is posted and an email towards the end of the week with a supportive message. I don’t want to overload you with emails, but these will be helpful.
  • I started a private Facebook page for us to communicate and support each other. Sign up to be in the group. https://www.facebook.com/groups/1831693503733967/
  • Our Question and Answer calls with me will be Wednesday 11/23 at 5 pm and Friday 12/9 at 12:00 pm all calls are Pacific time zone. I will answer all of your questions for 40 minutes. I will send out an email with the access information. All you will need is your phone to participate.


8 Week Group Calls

Week 1

10/25- Orientation to the program. What does dieting have to with emotional eating? What can we do to end emotional eating?

I am glad you are ready to get started on this journey. 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 dieting might not have served you as well as you thought it did. 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 (please note I had a little technical difficulties and I start talking around 56 seconds).


Week 2

11/1-  It is about the food, but it is not about the food.

Today we look at food and it’s impact.  I think that is is about the food, but it really isn’t about the food. Once we learn how food reacts in our bodies and what our body is craving we can then look at the emotions and thoughts (weeks 3-4) that drive overeating.

Homework for the week:

Here is the link for our private Facebook page. Come on over and let us know what self care technique you are using.

Below is the recording for the week.


Week 3

11/8- How our emotions effect eating.


  • 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.
  • Use Am I Hungry System to determine how to manage physical hunger and emotional hunger. We go over how to use this system on the call.
  • Write about how food has helped your emotions.

Here is the link for our private Facebook page. Come on over and let us know what self care technique you are using.

Below is the recording for the week.


Week 4

11/15- Our mind is a curious thing.

Important information during the call today about our mind and thoughts and how they influence our overeating and our thoughts about our body.

I told you some of my tools to limit my negative thoughts and I encourage you to try at least ONE:

  1. Meditations- I have an Android phone and have an app called Insight Timer that is FREE and has lots of meditation options from 1 minute to hours.
  2. Affirmations- positive I AM statements that are real and true. Mine are: I am loving, I am caring, I am healthy.
  3. Journal- I like Julia Cameron’s technique from her book the Artists Way. It is called the Morning Pages and it is 3 pages long hand of all the yucky stuff in our heads. Try it!


  • Find one more self-care technique to use to take care of yourself and do that.
  • Practice journaling what is going on in your mind, you can use Julia Cameron’s Morning Pages technique of any other that fits for you.

Below is the recording for the week (I know I say week 6 at the start, but it is week 4).

Week 5

Week of 11/21


In this call we focused on Lifestyle and how food fits into the everyday. We looked at some strategies to become more mindful:

1) Eat sitting down.

2) Eat at the table.

3) Take away distractions while you eat: like television, computer and not eating while driving.

4) Eat satisfying food.

5) Notice if you are using food to combat feelings, like boredom and loneliness.


I went over some issues that might be coming up for you: frustration over your weight. This process is for the long haul not the short haul, like diets. But that does not mean you might not be feeling frustrated. I understand.



  • Practice sitting at the table and notice what it feels like to be distraction free while you eat.
  • Continue to find one more self-care technique to use to take care of yourself and do that.

Below is the recording of the week.


Week 6

Week of 11/28


  • 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.



Week 7

12/6- Self Image/Body Image


  • Spend some time journaling:
    • How do I disrespect your body?
    • What does it mean to “respect my body?”
    • How can I respect your body now?
  • Use one more self care technique this week. You should have at least 7, at this point in time. You hear me talk about some of mine on the call.
  • Our next Question and Answer call with me will be Friday 12/9 at 12:00 pm all calls are Pacific time zone. I will answer all of your questions for 40 minutes. I will send out an email with the access information. All you will need is your phone to participate. You can come on the call at any time and listen or ask your questions.

Below is the recording for week 7.



Week 8

12/13- 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