Emotional Eating Solutions Virtual Program

Emotional Eating Solutions Virtual Program

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

Some helpful tips:

  • Plan to give yourself the gift of time each week to listen to the audio. Keep paper or a journal with you to take notes. Audio will be posted each week.
  • 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 that will keep you moving forward each week. This homework will come out each week with the audio for the class.
  • You can plan on getting reminder email each week to work on that weeks topics and an email 3 days later with a supportive message. I don’t want to overload you with emails, but these will be helpful.
  • Question and Answer calls.

I look forward to going on this journey with you.

Send me a message, if you have any questions for this call. https://feedyoursoulunlimited.com/contact-kim/

Week 1

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.

Welcome Call (this a short video/audio to help orient you to the program)

Here a link to the video recording of our live call-

https://www.dropbox.com/s/o464768xzfz0haj/EES%20orientation%2005152017.mp4?dl=0

 

Week 1 Audio (Just for this week, there are two recordings to listen to).

What does dieting have to do with emotional eating? What can we do to end emotional eating?

Here is the audio for this week. This audio goes into depth about dieting and how it affects you. This audio starts at 54 seconds, so feel free to forward it to the 54 second mark.

 

Homework:

Diet History 

  • Write about your diet history (here is a template to use My-Diet-History.docx).
  • Write how dieting has not served you.
  • What is your diet mentality?

As you look at your diet history, I encourage you to be kind to yourself. This is a process where you are going to learn more about yourself.

Self- Care

  • 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?

Questions? Let me know here. 

 

 

Week 2

It is about the food, but it is not about the food.

Homework for the week:

Below is the recording for the week.

 Questions? Let me know here. 

Week 3

How our emotions effect eating.

Homework:

  • 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.

 

Below is the recording for the week.

 Questions? Let me know here. 

Q and A call #1

Question and Answer call. I answered questions related to Emotional Eating.

Here is the video: 

https://drive.google.com/file/d/0BymVWnk4GDwfMlgzOHE1bmdTOXM/view?usp=sharing

Here is the audio:

https://drive.google.com/file/d/0BymVWnk4GDwfdnNxYVVGSF9ad1k/view?usp=sharing

 

Week 4

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!

Homework:

  • 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

Lifestyle: How your daily routine, life, family, etc. affect your eating. Find out how to do it differently. 

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.

Homework:

  • 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

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.

Q and A call #2

This was our second Question and Answer call. I answered questions related to Emotional Eating.

Here is the audio:

 

https://drive.google.com/open?id=0BymVWnk4GDwfYmRqT0pidUs5blU

 

Week 7

Self Image/Body Image

Homework:

  • 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.

Below is the recording for week 7.

 

 

Week 8

Maintenance- how to put it all together and keep it going. Your personal Wellness Plan to keep you on track.

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.

Peace,

Kim

Emotional Eating Solutions- Ask Kim
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