To change eating habits - curiosity is the perfect substitute behavior.

Let kind and compassionate CURIOSITY about yourself be your new SUPERPOWER.

PAUSE – GET CURIOUS – CHOOSE YOUR RESPONSE.

Nothing can survive without food.

• Write down the activities/habits you do on a daily basis.
• Which ones plant and water "negative seeds" and which "positive seeds"?
  
• How does this affect your eating habits?
  

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Our two minds and eating habits.

We have TWO MINDS: thinking mind – thinking thoughts and observing mind – being aware that we are thinking, feeling, sensing.

When stressed (experiencing negative emotion) we tend to be completely enmeshed with this feeling.

We feel trapped, paralyzed, out of balance…bad in simple words. We want to get out of that as fast as possible.

And we use food for that matter. Again, again, again. The more we do this – the more powerless we feel.

When there is a sense of space between the feeling and the 'you' who observes it you are engaging your OBSERVING mind.

Benefits?

In that SPACE you gain your power back. You see the choice. You make a skillful choice about the best action – the best way of taking care of yourself.

In Stop Stress Eating 1:1 coaching program I teach you how to access and skillfully use both of your minds so you can eat and live with joy, ease and gusto. 

Mindfulness meditations for mindful stop stress eating.

Practice vs Perfection - tips to change eating habits in midlife.

PRACTICE, PATIENCE, PROGRESS vs PERFECTION!

As a mindful eating coach I always remind my clients – in order to create sustainable healthy eating habits for life:

• the new behavior must be PRACTICED. Intellectual understanding and knowing is not the same as doing. Plus this is NOT how our brains change aka learn new habits.

• as you’re practicing, remember that charting a different course takes TIME;
  

• be very PATIENT with yourself and what’s even more important – bath yourself in SELF-COMPASSION, withdraw self-criticism, especially when things don’t go as you have intended;
  

• resist the urge to do everything at once; pick ONE change you can integrate into your life for at least a week before adding a second one;
  

• change will come in time, sometimes in big steps, sometimes in small steps.
  

***

Pre-order available - enroll now and start learning in August.

Photo taken during my visit to  Oaxaca, Mexico.  

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Before stress eating try STILL WATER meditation.

Mindfulness: more BEING, less DOING.

Mindfulness and meditation is about MORE BEING and LESS DOING.

We are known as human beings, but life can sometimes feel more as if we're 'human doings'. Have you noticed that? I certainly do.

We are so used to striving and doing. 💯

How does it look like in your life: being or doing? 

Mine was certainly 100 % about doing. However, my mindfulness practices have taught me that when my doing comes out of being it is different quality of doing.

Seems appealing to you, too?

• You can pre-order here.
• If you have any questions regarding the program, just drop me a line at info@inesemilleremd.com
  

#stopstresseating #mindfuleating #mindfuleatingcoach #IneseMillere #apzinātība #apzinātaēšana #labbūtība

How you do anything is how you do everything.

Autopilot vs Choices. How to Open the Eyes.

When you are mindless, you make no choices, you are just flying on autopilot.

• You default to your habits.
• Your habits preempt choices.
•  Your habits spare you the hard work of making choices.

The result - weight gain and endless dieting in order to feel good.

Yes, making choices is work. It is almost impossible to do when you don't know where and how to start.

You are welcome to drop me a line at info@inesemilleremd.com and I will help you to develop happy, tasty and joyful relationship with food based on mindful choice awareness.

Ready to start your stress free healthy eating journey right now? I have developed 10 week Stop Stress Eating couching program based on mindful eating, mindfulness and positive neuroplasticity discoveries and principles. Click here to learn more and apply. 

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Mindfulness practice - the Sky is Blue.

How to remember to be MINDFUL?

• What is written on your sticky note?
• What are your "bells of mindfulness"?
  

What is mindful eating?

We have a problem - an increasingly unbalanced relationship to food, that leads to weight gain, obesity, chronic illness, low self-esteem and negative body image.

Solution that puts balance back is -- mindfulness.

Mindfulness is simply awareness of the present moment without judgment. 

When you become aware of your physical state, your thoughts, your feelings, and your actions as they are in the here and now, you increase your ability to free yourself from unhealthy eating habits, make the best self-care decisions and improve your overall quality of life. 

Mindful eating is mindfulness based practice with profound modern applications. Open to anyone who deliberately want to change relationships with a body,  food and eating. 

Mindful eating is a practice that:

• Engages all parts of us—our body, our heart, and our mind.
• Is about awareness of your eating habits, sensory / bodily sensations and present thoughts and emotions.
• Has more to do with where, when, how and why you eat than what you eat.
• Immerses us in the colors, textures, scents, tastes, and even sounds of drinking and eating.
• Allows us to be curious and even playful as we investigate our responses to food and our inner cues to hunger and satisfaction.
• Replaces self-criticism with self-nurturing. It replaces shame with respect for your own inner wisdom.
• A way to rediscover one of the most pleasurable things we do as human beings.
• A path to uncovering many wonderful activities that are going on right under our noses and within our own bodies.
• Helps us tap into our body’s natural wisdom and our heart’s natural capacity for openness and gratitude.

Mindful eating is NOT:

A diet. Nobody says what you should or should not eat. There are no menus or recipes.

Benefits of a Mindful Eating

• Reduces your stress.
  
• Disrupts the emotional eating habit.
• Gets you back in touch with your body’s real needs.
• Helps you appreciate food more, so you eat less.
• Scientifically researched.
• Helps you manage your weight without starving or restricting.

Here is how you can start your mindful eating journey.

Pizza or salad? Which one is healthier?

You are NOT your thoughts.

One of the many discoveries my clients make is that they are not their thoughts and they don't need to believe everything that pops up in their minds. 

Am I using my mind skillfully?

The question is - am I using my mind skillfully?

What are those UNECESSARY things clouding my mind?

Is worrying about the future adding or draining my abilities to be ready when/if the real danger comes?

Is the awareness that observes my worries worried?

 I better use my minds power to influence things in the moment that are in a direct locus of my control.

HOW are you empowering yourself or weakening yourself today?

#mindfulness #mindfuleating #stopstresseating

Mindless and on autopilot eating leads to weight gain.

When you are mindless, you make no choices, you are just flying on autopilot. 

• You default to your habits. 
• Your habits preempt choices. 
• Your habits spare you the hard work of making choices. 

 The result - weight gain and endless dieting in order to feel good.

Yes, making choices is work. It is almost impossible to do when you don't know where and how to start. 

I would love to help you to develop happy, tasty and joyful relationship with food based on mindful choice awareness. 

Discover more is how I can support you.

#mindfuleatingLatvia #emotionaleating #IneseMilleYou are welcome to drop me a line in PM andre #dietfree #stopstresseating

If food is eaten mindlessly, does it have taste?

MORE TASTE AWARENESS = LESS FOOD

I’m sure you’ve heard that classic Zen koan “If a tree falls in a forest and no one is there to hear it, does it make a sound?”

It depends on what you mean by “sound.”

If by “sound” you mean perception of sound—the subjective experience of hearing —then NO, a tree that falls makes NO SOUND if there are NO EARS to hear those air waves.

No ears? Hei, my ears were there, you might say. Yes. Physically, yes. But if your ATTENTION is not there – you don’t hear a thing. 

One of my Dharma teachers once told me – those birds were singing, Inese, but if you didn’t PAY ATTENTION for you they were NOT singing.

With this in mind, consider the following question:

IF FOOD IS EATEN MINDLESSLY, DOES IT HAVE TASTE?

If by “taste” you mean the perception of taste, the subjective registering of the flavor, then NO, food doesn’t have any TASTE if eaten mindlessly.

So if you wolf down a Snickers bar while driving , or eat a bowl of pasta in front of the TV, you hardly taste what you’re eating.

When that happens, your brain still seeks satisfaction. So what do you do?

EAT MORE. 

The solution? 

What’s missing is a full EXPERIENCE of eating, informed by your senses.

The missing ingredient is ATTENTION, not more food.

This gives you one more tool in your mindfulness toolkit.

And, yes – mindful eating is not a mind puzzle to solve but an experience.

So TRY for yourself – when your food has more taste – when eaten with full attention or eaten in front of a screen?

MORE TASTE AWARENESS = LESS FOOD

Any insights? Please share them in the comments.

Looking for the best way to rediscover the joy of eating? I will be happy to support you.

Learn more about my offerings.

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Craving SWEETS - the power of inner listening.

GOOD vs BAD foods| How to create a new view.

Many people assume that there are “GOOD” foods to eat and “BAD” foods to avoid. 

My experience shows it's very harmful and keeps you stuck in diet mentality.

A new view—the MINDFUL VIEW of food—sees ALL foods without judgment and realizes that all foods are valuable and can be included in healthy eating.

It is to help us decrease extreme thinking and help to eat a more moderate amount of ANY food.

Where can you start in creating a new view of food?


Choosing to eat mindfully can include seeing food as GIFTS of energy and effort.

This new attitude forces you out of the mindset that ‘X’ foods are
“good” and ‘Y’ foods are “bad.” Now you can see that BOTH are with wonderful gifts of sustenance and flavor.


It’s HOW we eat those foods—MINDLESSLY or MINDFULLY, with honor or with disregard—that makes the big difference in how food enters our lives and affects us.

When we treat food with the utmost, mindful respect, we CHOOSE to stop eating it carelessly.

Self-reflection and journaling time:

• What ideas do you have that would help you cultivate the attitude of appreciation for food?
• If now all foods are valuable, how will you make your food choices?
  

PLEASE share your insights in comments. We grow via stories and connection.

Ready to recreate a naturally healthy eater in you and enjoy all foods?

I invite you to join my Mindful eating coaching program.

#mindfuleating #mindfuleatingLatvia #mindfuleatingonline #stopstresseating 

Who you are BECOMING as an EATER?

• Who are you working towards becoming?
• And who do you want to be?
  
• Who do you want to be in relation to yourself as a healthy eater?
  

Every decision you make moves you closer or farther.

You have tried so many diets, so many approaches to change your emotion-stress related eating patterns. Just to return to your old self as an eater.

Know that by not deciding, you are making a choice of non-action.

▪️ Have you been making choices based on ‘what’s possible today’?

▪️ Or based on your past failures?
▪️ Or have you been making choices based on where you’re going to be tomorrow?
Remember that even the most expansive paths come with lessons and learnings that you need to experience in order to get to where you’re going.

I am be coming . . . .

• Make a list of words that embody who you are becoming as a naturally healthy eater.
• Give yourself at least 10 minutes for this, and write as many as you can.
• The next step is to prioritize your list and come up with your Top 10.
• When you have it, expand on the meanings of those 10 words. It’s amazing what you will come up with when you actively look for feel-good descriptors for who you are becoming.

These words should feel totally aligned with your future vibe, and 100% perfect for who you are becoming.

• Who are you becoming as an eater IF you continue to do the same you have always done?
• Don't like the eater you continue to be? 
  

I am here to assist you to become the best most authentic version of yourself as a naturally healthy eater.

Learn more about my 10 week MINDFUL EATING coaching program 

#mindfuleatingLatvia #mindfuleatingonline #stopstresseating