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The best food wisdom - know yourself!

9 Jan, 2023, No comments
You think you know yourself, but it's time to ask if it's REAL YOU who you know, or if it's the standards imposed by society or old diet mentality and habits, which are like an onion grown over the years, armed with countless layers.


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.
In eating according to these layers there is no choice, just automatic reaction – habit.

PAUSE – GET CURIOUS – CHOOSE YOUR RESPONSE.

How would it be if you started to take off these layers and every time before putting food in your mouth, you would curiously ask yourself:
  • 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.
When you start your mindful eating journey you have a choice: ypu can keep trying new diets/nutrition regiments and overeat again when you start to feel emotional, tired or deprived. 

OR - you can learn a new way of thinking and acting around and about food.

Mindful way – from INSIDE OUT.

The answers have always been within your reach. You may have been looking for them outside, not within yourself.

Ready for a real change? Click here and learn about my offerings. 

The taste of mindlessly eaten food. If there is one?

18 Dec, 2022, No comments

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.

 MINDFUL EATING KOAN 

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 here.  

Mindful eating: the power of a pause.

13 Oct, 2022, No comments
The next time you are thinking of eating something…PAUSE and check in and ask yourself:
  • 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.

Be BRAVE - pause and turn inwards!

Looking deeply into food. Apple.

10 Oct, 2022, No comments
Imagine you are about to eat an apple. Yes, we know about the health benefits of apples. We know it's delicious. But this time, we look at the apple from a broader point of view.

We see that it is a representative of the universe.

When we look deeply into the apple, we see there the farmer who cared for the apple tree; a flower that became a fruit; fertile soil, sun, rain. If it weren't for all that, there wouldn't be an apple either.

Everything exists in mutual interaction. It’s interbeing.

Mindfully eating an apple means creating a NEW AWARENESS about the apple, about our world and our life.

By eating and seeing food like this, we feel a deep gratitude for food and how we and nature are all interconnected.

Mindful eating becomes a SPIRITUAL practice.

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?

How would your life and eating habits change if every time before eating you paused to express gratitude and look deeply into the food?

Insights? Please share. We grow together. We inter-are.

Stop Stress Eating with mindfulness of thoughts.

7 Oct, 2022, No comments

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...
These are thoughts.

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.

Program is UNIQUE: created and delivered by Medical Doctor and it combines pre-recorded mindfulness based habit change tools with an INDIVIDUAL, personalized 1:1 COACHING.

Once enrolled this program will be open to you for the lifetime of the program (indefinitely). The downloadable content is yours for life!

START YOUR FOOD FREEDOM JOURNEY.

If you have questions you are welcome to contact me at info@inesemilleremd.com

Programma pieejama arī latviešu valodā!

Your mind garden.

18 Aug, 2022, No comments
There are two types of seeds in your "mind garden". Which ones grow better in your garden?
“Your mind is like a garden planted with many different kinds of seeds: seeds of joy, peace, mindfulness, understanding, and love; seeds of craving, anger, fear, hate, and forgetfulness. These wholesome and unwholesome seeds are always there, sleeping in the soil of your mind. The quality of your life depends on the seeds you water. If you plant tomato seeds in your gardens, tomatoes will grow. Just so, if you water a seed of peace in your mind, peace will grow. When the seeds of happiness in you are watered, you will become happy. When the seed of anger in you is watered, you will become angry. The seeds that are watered frequently are those that will grow strong.” – Thich Nhat Hanh

Nothing can survive without food.

Self-reflection time:
  • 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.

12 Aug, 2022, No comments

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.

7 Aug, 2022, No comments


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.

No previous meditation experience is necessary!

Your benefits - calm, tasty, free, healthy relationship with food and yourself. 

Give yourself the gift of freedom!

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

13 Jul, 2022, No comments

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!

To help you, I, MD and mindful eating coach in midlife myself, have gathered my knowledge and experience in medicine, mindfulness-based habit change, neurobiology, meditation and female well-being, and developed an evidence-based MINDFUL EATING 1:1 coaching program “STOP STRESS EATING”.

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 

Photo taken during my visit to  Oaxaca, Mexico. 

Before stress eating try STILL WATER meditation.

9 Jul, 2022, No comments
EVERY MOMENT is perfect for practicing MINDFULNESS.

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 

REFLECTION

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

Breathing in, I see myself as a water. Breathing out, I reflect things as they are.

Water. Reflecting.

INVITATION

Next time when you are about to stress eat – try this mediation.

Let yourself become like a still water. 

Mindfulness: more BEING, less DOING.

29 Jun, 2022, No comments

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 are welcome to join my “STOP STRESS EATING ”- mindful eating 1:1 coaching program.

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.

Vēlies strādāt ar mani latviešu valodā? 👇

APZINĀTA ĒŠANA A-Z koučings programma šeit.

How you do anything is how you do everything.

7 Jun, 2022, No comments
When I heard “How you do anything is how you do everything” for the first time at my mindful eating training a decade ago, it didn’t make sense for me at all.

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?

My personal mindfulness meditation practice helps enormously letting me catch myself a second before I open my mouth…to interrupt (doesn’t work always though) .

We all are work in progress, right? Be it talking, walking or EATING.

My question to you my dear mindful eating and living enthusiast is: Are you a fast eater, moderate speed eater or slow eater?

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!

As I always remind my clients – what you notice is neither good or bad, neither you are good or bad doing this.

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.

Last thoughts for today:
  • Experiment.
  • Let kind and compassionate curiosity vs. harsh judgment be your first commandment. 

Autopilot vs Choices. How to Open the Eyes.

25 May, 2022, No comments
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 away?

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.

12 Apr, 2022, No comments
When you have eaten more than you intended, instead of beating yourself up, try the 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.

Try it for yourself. Add “the sky is blue” after every negative thought that you have, even for a day, and notice the impact. 

Ready to stop overeating for good, let’s work together. To learn more. click here.

How to remember to be MINDFUL?

11 Apr, 2022, No comments

"What do I need right now?" - is written on a sticky note attached to my laptop.

It helps me as a gentle MINDFULNESS BELL inviting me to PAUSE and turn inward. To investigate. In my body.

Move "out of my head into my body"- as I love to say to my mindful eating clients.

One of the most difficult parts of being mindful is to REMEMBER. So, we need reminders.

What is your reminder to be mindful?

Hmmm, what do I need ...really need? Right now.

Many times when I stop and turn inwards I discover that I have been for way too long in my head/mind and as the Ven. Thich Nhat Hanh reminds as "forgot that I have a body". 💯

I might notice that I am holding my breath; that my muscles crave stretching.

If I manage to ask myself "What do I REALLY need in THIS moment?" in that split second between getting up and moving into my kitchen (on AUTOPILOT)...I discover.

When I shine that light of mindfulness I discover. And then I can RESPOND. And MEET my need.
  • What is written on your sticky note?
  • What are your "bells of mindfulness"?
#zen #thichnhathanh #mindfulness #mindfuleatingLatvia #mindfuleatingcoach #IneseMillere

What is mindful eating?

7 Apr, 2022, No comments

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?

31 Mar, 2022, No comments
PIZZA OR SALAD? WHICH ONE IS HEALTHIER?


The salad is only healthier if that’s what you really want.

Otherwise, you might feel deprived and end up overeating later.💯

Can you relate?

Please share your experience in the comments.

My and as well the experience of my clients shows that enjoying pizza mindfully as part of a celebration allows for the many roles that food plays in our lives.

We can often end up feeling SATISFIED with LESS.

Can you relate?

Deprivation, restriction, dieting is hard. It robes us joys of a good meal in a good company.

I have helped many successful women like you, to free themselves from yo-yo dieting and stress-eating habits forever and rediscover a healthy and joyful relationship with food and their bodies using the power of the mind.

No rules, no deprivation, no calorie-counting, no sneak eating. Just practical strategies you can live with. Forever.

Here is how I can help you, too.    

You are NOT your thoughts.

31 Mar, 2022, No comments
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. 

The benefits? Their negative thoughts have no time to "make the nest". 

There is a cycle THOUGHTS--FEELINGS--ACTIONS--RESULTS

If your "nested"- well ingrained negative thoughts make you feel sad, for example, and your default action is to remedy your sadness with food, the results you get are predictable.

Mindfulness practices help you to change your relationships with your thoughts -- helping you to change your relationships with food: your actions and results.

Ready to give it a try?

To help you to rediscover healthy relationships with food and your body using gentle and sustainable mindfulness approach I have created Stop Stress Eating with mindful eating coaching program.

Program is UNIQUE: created and delivered by Medical Doctor and it combines pre-recorded mindfulness based habit change tools with an INDIVIDUAL, personalized 1:1 COACHING.

Once enrolled this program will be open to you for the lifetime of the program (indefinitely). The downloadable content is yours for life!

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.

30 Mar, 2022, No comments
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

Craving SWEETS - the power of inner listening.

24 Mar, 2022, No comments
Our CRAVINGS tell a story. What changes when you LISTEN?Tell me if you can relate:

  • Experience cravings for sweets – (over)eat.
  • Experience cravings for sweets – distract yourself.
  • Experience cravings for sweets – gather your willpower and resist.

The result – cravings get STRONGER, show up more often and you feel more and more HELPLESS. 

Your cravings are the entry point back to yourself. They are telling a story. The story of your unmet needs.

How to listen?

  • Next time you experience craving for sweets – PAUSE.

Take a couple of mindful breath – follow your inbreath all the way trough, follow your outbreath all the way trough. In…out.

Your breath is a bridge that connects your mind with your body.

  •  If you wish put your hand on your heart. Keep following your breathing. 
  • Tune into your inner listening, and ask yourself:

-  In what way is my life not sweet enough? 

-  When do I feel that I am not sweet enough? 

  •  Try NOT to FIGURE OUT your answers, but rather FEEL your answers.

Your body a place is where your inner knowing “lives”. 

  •  What are the answers that BUBBLE UP for you?

As always – be patient, kind and persistent.

That would be fantastic if you shared your insights and discoveries in the comments. Yes, we grow from connections. 

Looking for the most human way to rediscover the joy of eating? My Stop Stress Eating mindful coaching program is for you. APPLY HERE. 

#mindfuleatingLatvia #mindfuleatingonline #mindfuleating #emotionaleating #mindfulness #stopstresseating #apzinātaēšana

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Recent Posts

  • The best food wisdom - know yourself!
    9. Jan. 2023
  • The taste of mindlessly eaten food. If there is one?
    18. Dec. 2022
  • Mindful eating: the power of a pause.
    13. Oct. 2022
  • Looking deeply into food. Apple.
    10. Oct. 2022
  • Stop Stress Eating with mindfulness of thoughts.
    7. Oct. 2022
  • Your mind garden.
    18. Aug. 2022
  • Our two minds and eating habits.
    12. Aug. 2022

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