ENGThe best way to get in shape - summer is comming!
"I don't have time for your long-term solutions, summer is coming!", says a lady 40+ in a phone conversation.
Yes, it takes time to develop sustainable healthy eating habits. My Stop Stress Eating coaching program is several month long. And it's not about changing your diet. It’s about you as an eater: your body, mind, heart and spirit.
I am convinced that changing your diet doesn’t automatically mean you are changing your eating habits.
If we change only the "outside" - nutrition, without changing the "inside" - ourselves – the result is temporary and unsustainable.
What works?
The way out is in!
In order to create healthy eating habits for life, we have to work with ourselves as an eater. Holistically!
This is what I I teach - NON-direct, NON-diet weight control.
Because excess weight is only a consequence, a symptom. When you work with the causes - you can always have a summer. Because you are always in a good shape.
Not only physically, but also in the emotionally, mentally and spiritually .
To learn more about this approach, please drop me a line at info@inesemilleremd.com
Looking forward to hearing from you soon!
Summer is approaching!
The best food wisdom - know yourself!
The layer:
- that have once known diets and restrictions in pursuit of a standard seen in magazines or on IG;
- that eats because it’s the latest trend or superfood;
- of eating habits created by family members, because that's how we always eat;
- that is a favorite lunch place among colleagues, which is so familiar and comfortable.
- have these diets led me to lasting and satisfactory results in the long term;
- do I really like how this new eating trend makes me feel both emotionally and physically;
- can I choose what I really want for dinner and maybe my family is also ready for new food explorations;
- maybe one day I can offer my colleagues to choose another place for lunch, and if it still isn’t something that puts my mind and heart at peace - maybe someday I can have lunch alone and spend more time enjoying the food and the countless nuances of taste.
OR - you can learn a new way of thinking and acting around and about food.
Mindful way – from INSIDE OUT.
The taste of mindlessly eaten food. If there is one?
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?”
Mindful eating: the power of a pause.
- Will eating help my body? If yes…then eat. If no, what would help your body?
- Will eating help my mood? If yes…then eat. If no, what would help your mood?
- Will eating help my health? If yes…then eat. If no, what would help your health?
In that PAUSE all the answers for your best self-care wait to be discovered.
Looking deeply into food. Apple.
Mindful self-reflection:
- FOOD IS A GIFT. What kind of a person should I be in order to be able to truly appreciate this gift?
- Make a list of all the people who contributed to the most recent meal you had.
- Make a list of all the plants and animals that were in your most recent meal.
- What does it feel like to eat with honor and respect for the energy, work, and life of the gift of food?
How does it feel to eat it like that?
Stop Stress Eating with mindfulness of thoughts.
Is this you:
- maybe some chocolate will help me...
- I hate wasting food...
- I have already blown it...now I can keep eating...
- I will finish these 2 bites, here is nothing to save anyway...
- I am not going to check if I am hungry, I just want to eat...
- I work so hard, I deserve it...
Mindfulness of thoughts invites you to – RECOGNISE
your thoughts as thoughts and instead of reacting to them with eating (old
habit), ALLOW your thoughts to float by like leaves 🍁🍁 🍁
in a stream (new habit).
Try for yourself!
If your old, automatic eating habits make your
life small and miserable it’s time to join my Stop Stress Eating with mindful
eating coaching program.
Your mind garden.
- 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?
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.
MINDFUL EATING is mindfulness based approach.
We train mindfulness both, while performing daily activities (eating) and formally (mindfulness meditations).
To develop sustainable healthy eating habits, we need to rewire our brains. We do this by making time for mindfulness meditations.
A participant of my Stop Stress Eating with mindful eating couching program shares here experience:
"The thing I was initially skeptical about was MEDITATION. But during the program, after seeing how much it has helped me in changing myself, I know for sure that meditation is here to stay in my life. I have seen noticeable changes that have been noticed by those around me (without asking)."
In the program you learn all the basic mindfulness meditations:
- Mindfulness of breathing.
- Body awareness - body scan.
- Mindfulness of thoughts.
- RAIN – for working with negative emotions and cravings.
- Loving-kindness – metta meditation and others.
Your benefits - calm, tasty, free, healthy relationship with food and yourself.
Practice vs Perfection - tips to change eating habits in midlife.
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.
PRACTICE, PATIENCE, PROGRESS vs PERFECTION!
Once enrolled this program will be open to you for the lifetime of the program (indefinitely). The downloadable content is yours for life!
Have questions? Dont hesitate, drop me a line at info@inesemillere.com
Before stress eating try STILL WATER meditation.
However sometimes we can use some guidance. Especially in those moments when our minds are like CHOPPY waters of a lake.
Choppy waters prevent us from seeing clearly, the same way our “choppy” minds push us REACT – EAT ON AUTOPILOT for whatever reason.
How to calm our minds instantly and effectively?
I love this simple STILL WATER meditation given us by Ven. Thich Nhat Hanh.
We are invited to use objects in nature (not only water, but also flower, mountain, space) to:
- develop our mindfulness,
- get in touch with and strengthen positive qualities of calmness, solidity, freshness, and freedom that are already inside ourselves,
- help us appreciate the happiness that is in us and around us,
- provide stable base to take care of our difficult feelings and strong emotions,
- calm and relax or body and mind.
STILL WATER MEDITATION
You are invited to reflect on qualities water embody and represent.
Calm, still water reflects nature as it really is. You may have noticed that it reflects the mountains, clouds, and trees around it perfectly.
When we learn how to mindfully breathe in and breathe out, we are like the still water. We make ourselves still and calm.
Then we can see things as they really are and not get caught in negative mind states. We have the capacity for great clarity. That is the still water within us.
PRACTICE
Water. Reflecting.
INVITATION
Let yourself become like a still water.
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?
Mindfulness based eating habits are great gateway leading us back to ourselves, back to our BEING. And then, ONLY THEN your DOING – happy, healthy EATING HABITS, just the way you have always wanted, become EFFORTLESS.
How you do anything is how you do everything.
BUT, but…until it did! I started connecting the dots. 
I noticed that I EAT FAST. The same way as I walk fast, talk fast(issimo) …many times impatiently interrupting others, because in my mind they talk way too slow and I know better. Ja, still working on this one.
Can you relate?
We all are work in progress, right? Be it talking, walking or EATING.
Today be curious about doing other things as well.
If you eat fast there is a good chance that you do other things fast as well.
Any insights? Please share!
The question is – IS IT HELPING ME? If not – what can I do to get more satisfying results? Be it EATING or any other habit you want to change.
- Experiment.
- Let kind and compassionate curiosity vs. harsh judgment be your first commandment.
Autopilot vs Choices. How to Open the Eyes.
- You default to your habits.
- Your habits preempt choices.
- Your habits spare you the hard work of making choices.
Yes, making choices is work. It is almost impossible to do when you don't know where and how to start.
I have created Stop Stress Eating couching program based on mindful eating, mindfulness and positive neuroplasticity discoveries and principles. Click here to learn more and enrol.
Mindfulness practice - the Sky is Blue.
When you notice negative thoughts arising in your mind, just tack on the phrase “the sky is blue” to the end of each judgment.
My belly is huge—and the sky is blue. I can’t believe I ate that whole plate of pasta—and the sky is blue.
Adding the neutral phrase after a judgmental one is a way of neutralizing the negative thought.
They are both “just thoughts,” and neither has to produce any more or less emotional impact.
Ready to stop overeating for good, let’s work together. To learn more. click here.
How to remember to be MINDFUL?
"What do I need right now?" - is written on a sticky note attached to my laptop.
- 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?
Otherwise, you might feel deprived and end up overeating later.
Please share your experience in the comments.
We can often end up feeling SATISFIED with LESS.
Deprivation, restriction, dieting is hard. It robes us joys of a good meal in a good company.
No rules, no deprivation, no calorie-counting, no sneak eating. Just practical strategies you can live with. Forever.
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.
START YOUR FOOD FREEDOM JOURNEY.
No rules, no deprivation, no calorie counting. Just practical strategies you can live with . For life.
Mindless and on autopilot eating leads to weight gain.
- 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