Emma Randall
Mindful Eating Workshops: Improve Your Eating Habits & Relationship With Food
(Via Zoom Or In Person, Surrey-Based).
“I was very impressed by Emma’s in-depth understanding of emotional eating issues. Emma had some sound advice for us all and it was tailored to our own unique circumstances. Emma’s obvious understanding of nutrition plus the psychology of overeating made the talk very informative and interesting.”
Since 2008 I’ve been giving talks and running groups to people of all ages at a range of organisations, corporate companies, schools, colleges, senior citizen groups, drop-in centres and depression support groups. I’ve worked as a trainer at a weight loss company, creating and delivering nutrition modules to weight loss consultants. My talks are normally 90 minutes (including time for Q&A), but I can also run half or full day workshops or group sessions for organisations on request. All of my talks can be in-person or online. Please scroll down to read summaries of all my various talk topics, and for more information on employee-wellness sessions for organisations.
My talks are really useful for anyone who:-
~ Overeats, binge eats, secret eats, grazes, and might struggle to control their weight
~ Would describe themselves as an emotional eater, comfort eater, or has struggled long-term with disordered eating
~ Tends to eat mindlessly and on ‘autopilot’
~ Is a yo-yo dieter
~ Is looking for some help to improve their relationship with food
~ Is interested in learning about the physiology (food, appetite and the body, and nutrition for mental health/brain function and weight management).
“Emma led a very useful, comfortable, directed session that encouraged openness in a safe environment. I left feeling encouraged, empowered, provoked into thought, confident to try some new solutions, but also felt that all was not lost and hopeless.”
‘How To Have A Better Relationship With Food’: listen-only, non-interactive webinar (recording available).
There are many factors that can affect a person’s relationship with food, and this webinar explores the key emotional, behavioural, social, biological and nutritional aspects.
Food can become a coping mechanism for stress, boredom, loneliness, anxiety or lack of fulfilment, or it can be used as a form of reward or to get a dopamine ‘hit’. Each person has their own unique relationship with food, and building better self-awareness and insight can help to demystify things, provide clarity and enable the individual to identify strategies for positive change.
Food and eating can therefore symbolise different things to different people. For example, it can be a way to relax or have a break, it can be a way of connecting socially, it can have a calming, distracting or numbing effect when things feel difficult or overwhelming, it can be a way to reward oneself, a way to put things off (procrastinate), provide escapism, and it can even be a form of self-punishment.
Categorising foods as ‘good’ or ‘bad’, too many restrictive food rules, all-or-nothing thinking and feelings of guilt and shame around eating can fuel a difficult relationship with food. Once you become aware that binge eating or even just mindless eating/grazing is often a symptom of something- a reaction to a stressful situation, ongoing relationship, work, physical or mental health issues, some deep-seated urge to comfort yourself with food, or feeling deprived or frustrated due to years of too many food rules, you can start being kinder to yourself and find effective strategies to address your true needs, rather than using food as a sticking plaster.
Perhaps you’re an emotional eater, a binge eater, secret eater, mindless grazer or yo-yo dieter, and don’t know where to start. This webinar is for anyone who wants to improve their relationship with food, providing in-depth information and advice about some of the key underlying causes, and how to start building a self-help ‘tool box’ to help you to address problematic eating habits, tackle the daily food battle and to feel more at peace.
The webinar will help you to:-
~ Identify factors that have influenced your relationship with food over time, including mindset (attitudes, beliefs, thought patterns, values), history of dieting, mental health and childhood messages
~ Explore key emotional eating triggers and the ‘two brains’ (thinking brain vs. emotional brain)- how your emotional brain might hijack you in certain situations and how to activate your thinking brain to help you avoid knee-jerk reactions to sudden food cravings
~ Pinpoint how and why you might use food as a coping mechanism, and how to start problem-solving and addressing your TRUE needs
~ Acknowledge that to have a better relationship with food, you need to have a better relationship with yourSELF
~ Learn effective mindful eating practises to help you navigate around the food environment, move away from all-or-nothing thinking and restrictive dieting practises to more ‘middle-way’ eating, and choose foods that help you to feel fuller for longer
~ Understand how to make new habits stick- the key element required (and it’s not willpower!)
~ Realise that it’s important to consider the ‘whole picture’ when it comes to understanding your relationship with food- eating habits, body image, self-worth, lifestyle, personality, mental health and past experiences are just some of the topics that you need to explore.
The webinar includes a detailed handout (Powerpoint slides) and a comprehensive questions and exercises handout emailed to you after the webinar, enabling you to go back through the material and try out exercises in your own time.
Cost: £20. Tickets can be purchased via Eventbrite.
‘The Hormone Factor: Understanding & Tackling Obesity’
When it comes to weight management, thinking about calorie intake simply isn’t enough- we also need to consider the ‘metabolics’- this means looking at a range of key hormones that are involved in appetite, satiety, the processing of glucose from food, fat storage and fat burning, and the body’s stress response. What we eat, as well as our attitude, personality and lifestyle (busyness and stress levels) all have a powerful influence on our physiology (the body’s processes), which in turn can impact appetite, food cravings, blood sugar levels and our ability to keep our weight under control. When we think of obesity and the type 2 diabetes epidemics, it’s important to have an understanding of some of the key hormones involved, in order to prevent and tackle obesity and diabetes. Two of the major players are insulin and cortisol.
If you’re trying to lose weight but finding it difficult, then this talk will give you a comprehensive and valuable overview of the physiological aspects of weight management and appetite control, and the interaction between food and the body. You will gain a good understanding of how food choices and lifestyle can influence appetite hormones, stress hormones and sex hormones, as well as cause hormone imbalances, and you’ll learn some key tips to help you support your body to help it burn fat more efficiently, and set up long-term eating habits to support health and well-being. The ‘Hormone Factor’ is one of the ‘three keys’ I teach people, with the other two being eating behaviour (mindful eating practises) and emotional eating (see talk above).
“Emma was very friendly and approachable, explained concepts clearly and offered a ‘down to earth’ approach to healthy eating. Very informative session!”
‘Healthy Eating For Hectic Lives’
Signs and symptoms of stress can include:-
~ Feeling tired all the time (‘TATT’)
~ Alert at bedtime, making it hard to get to sleep
~ Waking up during the night, unable to get back to sleep
~ Difficulty relaxing or ‘switching off’
~ Feeling out of control, overwhelmed, irritable, angry or anxious
~ Sweet cravings or cravings for caffeine
~ Weight gain that’s hard to shift
~ Digestive problems such as IBS or headaches
This talk explains how, through balanced, more mindful eating, various nutrients and some simple lifestyle strategies we can start to feel more energised, stop craving ‘pick-me-ups’ such as caffeine and sugar, get a better quality night’s sleep, feel more inspired to make healthier food choices, feel more in charge of food, feel able to tackle the day ahead with enthusiasm, feel more in control of daily life, eat more healthily and fit in the important and enjoyable things in life despite being busy, feel more calm and happy and less irritable, have a better overall sense of well-being and lose weight through balanced, mindful, flexible food choices.
This talk will give you a good understanding of the importance of looking after ourselves as we lead busy lives, and inspire you to make some simple but effective dietary and lifestyle choices which your body and mind will thank you for during stressful times.
“Emma had planned the workshop to flow very well, to appeal to a range of knowledge levels and was very knowledgable in her Q&A at the end.”
‘Food & Mood’
How we feel can affect what we eat, but what we eat can also have a big impact on how we feel. My ‘Food and Mood’ talk covers:-
~ The link between what we eat and our mood and brain function
~ The role specific nutrients play in mood and brain function, and how a balanced diet can support a balanced mood
~ The dietary building blocks that make brain chemicals which regulate mood, such as serotonin
~ How brain chemical imbalances can affect mood, appetite, sleep, general well-being and functioning
~ How dieting can affect mood and appetite, and tips to help you manage your weight
~ What can cause sugar cravings and how to combat them
~ The important link between our brain and our gut, and how they’re intimately connected
~ Dietary and lifestyle tips to boost mood and brain function.
This talk provides some really useful nutritional, dietary and lifestyle information and tips for anyone who experiences low mood, poor concentration or poor memory, or who simply wants to keep their mood balanced and brain healthy.
Read my Food And Mood blog HERE.
“Excellent, thought-provoking, empowering, welcoming- an hour wasn’t enough!”
Corporate Companies And Other Organisations
Tailor-Made Mindful Eating Workshops, Talks, Support Groups And Training Sessions
Find out more about my employee wellness services.
My talk topics include:-
- ‘How To Tackle Emotional Eating’
- ‘The Hormone Factor: Understanding & Tackling Obesity’
- ‘Healthy Eating For Hectic Lives’
- ‘Food & Mood’
- Other talks I’ve previously run and can offer on request: ‘Simple Steps To More Mindful Eating’, ‘Personality & Eating Habits’, ‘Good Fats, Bad Fats’.
I’m very flexible and can adapt the content and level of my workshops/talks to the needs and interests of any particular group or organisation. My talks usually focus on a particular topic (based on the topics mentioned above), but I can also run longer workshops (eg half or full day) or multiple sessions (such as weekly support groups). Please contact me to discuss.
“We have invited Emma to speak at ‘Roost’ twice now, and each time she has done an outstanding job.“
“Emma Randall has run many weight management groups for me over the years. She has a real knack for turning the science of nutrition into something we can all understand. Her talks are informative and fun. Clients are always pleased when I tell them she is taking a group. She has a real empathy for clients with weight issues and speaks their language”.
If you’d like to see my events schedule or attend one of my talks please click HERE, or if you would like to host one of my mindful eating workshops or talks at your own premises, please contact me: 07961 423120 or email me (Emma Randall): info@mindfuleating.org.uk for further details and to discuss your requirements.
Other Services
I offer one-to-one sessions. SPECIAL OFFER: buy four sessions up front and get the 4th session HALF PRICE (£30). Contact me via email to book an appointment or to arrange a free phone chat to discuss.
I run a fortnightly online support group.
For more information about how I support clients, see ‘Services‘.
For tips, information and advice see my blogs.
Follow me on Instagram.
I also provide short video tips and advice on my YouTube channel.
