Mindful Eating Workshops And Talks
Upcoming Talks (venue: Lightwater, Surrey) £15 per person (handout included)
Healthy Eating For Hectic Lives: Wednesday 13th February 7-8.30pm
Understanding Emotional Eating: Wednesday 27th February 7-8.30pm
Personality And Eating Habits: Thursday 28th March 7-8.30pm
Understanding Emotional Eating: Wednesday 24th April 7-8.30pm
15 Tips To Stop Overeating: Thursday 16th May 7-8.30pm
Simple Steps To More Mindful Eating: Wednesday 19th June 7-8.30pm
ONLINE Talks 2019 (Same content as the talks in Lightwater)
One hour online talks are available (currently monthly) for anyone living further afield and unable to attend my Mindful Eating workshops and talks in Lightwater, Surrey:-
ONLINE: 20 Tips To Stop Overeating: Tuesday 5th February 7-8pm
ONLINE: Simple Steps To More Mindful Eating: Tuesday 5th March 7-8pm
ONLINE: Healthy Eating For Hectic Lives: Tuesday 2nd April 7-8pm
ONLINE: Understanding Emotional Eating: Tuesday 7th May 7-8pm
ONLINE: Personality & Eating Habits: Tuesday 4th June 7-8pm
ONLINE: Food & Mood: Tuesday 9th July 7-8pm
I will be releasing more dates throughout the year. Please click on the relevant link above to book tickets through Eventbrite.
You can also join my Meetup ‘Talks About Eating’ to receive updates and book yourself onto my talks: https://www.meetup.com/Talks-About-Eating/
Other talks available: ‘Good Fats, Bad Fats’, ‘A Basic Guide To Nutritional Supplements’ and ‘Understanding Emotional Eating Part 2’.
“Thank you Emma for a really inspirational talk- it has certainly given me lots of ideas. I have already started to put your suggestions into practice and feel quite empowered by it. My test will be tonight when we have friends over for dinner, but I feel more prepared. I feel this method makes so much more sense and it’s a relief not to have to go on another diet!” Carole, Camberley (attended ‘Simple Steps To More Mindful Eating’ talk).
About My Mindful Eating Workshops And Talks
I’ve given many popular talks for nearly a decade to people of all ages and to a range of organisations and groups including weight loss groups, schools, senior citizen groups, drop-in centres and depression support groups. I have also worked as a trainer at a weight loss company, creating and delivering nutrition modules to weight loss consultants. I give 90 minute talks on mindful eating and other specific topics relating to healthy eating or weight management. I can also run half day/full day Mindful Eating workshops on request. I also run fortnightly support groups (please see below for more information).
I’m very flexible and can adapt the content and level of my workshops/talks to the needs and interests of any particular group. The 90 minute talks focus on one particular topic such as mindful eating, weight management, emotional eating and food & mood, but for longer workshops I can present a combination of topics depending on the length of the session. A handout is provided at all workshops/talks.
Mindful Eating Workshops
My Mindful Eating workshops are a great opportunity for people to learn about mindful eating strategies and to become more aware of their own eating habits and attitudes towards food. They cover a range of topics including:-
- The problem with dieting and food restriction: impact on mind and body
- Why slower weight loss is better for you in the short-term and long-term
- Common weight loss pitfalls: behaviours, thoughts, beliefs, attitudes and values in relation to dieting, eating and healthy eating (eg ‘black and white’ mindset)
- ‘Engaging the brain’: becoming more aware of what, how and why you eat, and more satisfied with less food
- ‘Middle-ground’ eating: how it can help you to avoid being ‘on’ or ‘off’ a diet
- Portion sizes and the calorie ‘shaving’ concept: enjoying your food whilst keeping things in balance
- WHAT we eat:-
- Why certain food choices can help you lose weight more than others
- The Glycaemic Index: why some foods keep you going for longer than others
- Good Fats, Bad Fats- how eating ‘good’ fats can help weight management
- Food choices to get your body in fat-burning mode, not fat-storage mode
- Food and Mood: how food choices can affect mood, and vice versa- choosing the right foods to support mood and brain performance
- HOW we eat:-
- The dangers of eating on ‘autopilot’ and how to shift out of it
- Mindful eating strategies
- WHY we eat:-
- Different types of hunger and how to recognise them in yourself
- Using food to ‘soothe’ ourselves (comfort eating)
- The excuses we use to eat
- Behavioural chains
- Individual differences: finding a way of eating that works for YOU
- Getting in tune with which foods satisfy/sustain you more than others
- Getting in tune with which foods your body responds well to, and those it responds less well to
- Finding your own dietary ‘rules’ rather than following someone else’s
- Importance of good organisation and planning for successful, long-term weight management and healthy eating
- Lifestyle factors
- The link between stress and eating
- The link between poor sleep and poor food choices.
Dual Approach: Nutrition And Psychology
Mindful Eating workshops therefore cover both the nutritional and the psychological aspects of eating, and are designed to equip attendees with an in-depth knowledge of the psychology of eating, key aspects of mindful eating (such as factors underlying how and why we eat) and nutritional aspects, enabling individuals to become more skillful and confident when it comes to making healthier food choices and lifestyle changes.
The workshops look at how common beliefs, thoughts, attitudes and behaviours can get in the way of healthy eating and successful weight management such as ‘black and white’ thinking/behaviours, catastrophic thinking in terms of eating, crooked thinking about dieting, and the excuses we use to justify eating in certain situations. This part of the workshop illustrates the power of thoughts, and how feelings and behaviours can stem from our thoughts. My dual approach gives attendees an excellent knowledge base with which to move forward.
Understanding Emotional Eating
In addition to my Mindful Eating workshops I give talks on emotional eating. ‘Understanding Emotional Eating’ looks at a range of factors that can give rise to a tendency to ‘comfort eat’. Emotional eating is about eating for reasons other than physical hunger, and many people say they are ‘comfort eaters’. Unfortunately eating doesn’t solve problems, it’s often just a sticking plaster which doesn’t deal with the root of the problem. In this talk I cover some of the key aspects of emotional eating, how to recognise it and what to do about it. It will provide useful information for anyone who feels they are an emotional eater, finds that emotional eating gets in the way of their attempts to eat healthily, lose weight or maintain their weight long-term.
Key topics covered:-
~ Common causes and triggers of emotional eating
~ The role of childhood in some cases of emotional eating
~ ‘Feelings phobia’: how eating can be influenced by how we deal with feelings
~ The link between eating and how we feel about ourselves
~ Eating to fill a void
~ The food ‘trance’
~ How excess body fat might be used to someone’s ‘advantage’
~ The role of anger in emotional eating
~ The role of unmet needs in emotional eating.
The aim of the talk is to help you become more aware of the specific factors driving your own emotional eating and to give you some tools to help you tackle it.
Food & Mood
Food and Mood is a subject that is relevant to us all. This talk covers the following:-
~The link between food, mood and brain function
~Which nutrients we need to boost our brain function and balance our mood
~What can cause low mood and poor brain function (such as poor memory and concentration), and how to address it from a dietary and lifestyle perspective
~ Why going on a strict diet can make you grumpy
~ How optimising your mood and brain function can help you to manage your weight successfully.
Read my Food And Mood blog HERE.
Healthy Eating For Hectic Lives
Many of us lead very busy, stressful lives, and often health and weight loss goals can drop right to the bottom of the priority list! This talk looks at how stress can negatively impact the body if it’s not managed properly, and how it can impact a whole host of things including appetite, weight management, health, sleep, mood and general well-being. It provides nutritional, lifestyle and weight loss tips for anyone who has a hectic lifestyle, and will provide you with a really good understanding of some of the key things we can do to help ourselves. The talk will cover:-
- Stress and how it’s linked to food cravings, chaotic eating and problems with weight control
- How to shift your body out of fat-storage mode and into fat-burning mode
- Some of the key nutrients the body needs for a busy lifestyle
- Tips for supporting your energy levels, immunity, mood and brain function when you have a hectic lifestyle
- Nutrition tips for sleeping
- What it means to be ‘tired and wired’ and how to deal with it
- Simple meal and snack ideas for when you’re on the go.
This talk will give you a better understanding of why we need to look after ourselves in all respects as we lead our stressful lives, and inspire you to take some simple steps which your body and mind will thank you for during stressful times.
Twenty Tips To Stop Overeating
This talk explores a range of factors that can cause us to overeat. It addresses the biological, psychological, social and behavioural aspects of what, why and how much we eat. Since eating behaviour is determined by our mindset, our biology, the food environment, our lifestyle and our social and cultural environment, it’s important to look at all of these factors to offer you a comprehensive insight into how to tackle overeating and to help you identify your own particular eating triggers.
There are many reasons why we might overeat, and this talks looks at:-
- The biological drives to eat
- The link between mindset and eating
- How lifestyle, culture and the food environment play a key role in our attitudes and behaviours in relation to eating
- How our previous experiences with food can influence our eating habits now
- How aspects of our personality can affect our eating habits.
The talk highlights key reasons why we can develop a poor relationship with food and poor eating habits, and provides 20 tips to help you feel more in charge of food by enabling you to identify what factors determine your own eating to help you then focus on a few key strategies to tackle overeating.
Workshops Offered To A Range Of Organisations- And In Your Home
I offer Mindful Eating workshops and other talks to corporate companies, public sector organisations and charities, as well as in private homes where you can invite friends, family or work colleagues to learn in the comfort of your own home. Depending on individual requirements, I can offer a series of talks, single talks or single workshops (half day or full day).
I very much enjoy giving talks and running workshops, and have received very positive feedback. See testimonials from group leaders and attendees who have attended my talks.
Fortnightly Support Group: Wednesday (evenings); Saturday (mornings)
If you want to tackle your eating habits but you’re not sure where to start, then in addition to my Mindful Eating workshops my fortnightly support group ‘Let’s Talk Eating’ is a place for you to explore how to go about it.
An informal, small, friendly group for anyone interested in discussing diet, nutrition, mindful eating, eating habits and weight management, and to come along and learn some really useful information and tips about the psychology of eating. It’s also an opportunity to give and receive moral support through sharing tips, ideas, information, stories, challenges and successes in relation to eating and weight management. Each session focuses on a particular relevant topic, with the flexibility to ‘go with the flow’.
I run my own business, ‘Mindful Eating’, and as well as offering one-to-one dietary advice and eating behaviour counselling, I’ve been giving popular talks for more than a decade. Using my extensive experience of helping clients and my in-depth knowledge of nutrition and the psychology of eating, I help to facilitate each session with a particular relevant topic, but it’s your session ultimately, with a bit of structure if needed to help you along.
This isn’t a weight-loss focused group (I don’t weigh people!); instead, the aim is to help and encourage people to understand and tackle their underlying eating habits and motivations to eat, which might be getting in the way of successful long-term weight management. In order to make positive change, having a regular opportunity to not only gain some knowledge but also do a bit of self-exploration can be a great help, and give you the ‘light bulb’ moment you might need.
The sessions offer you a chance to stop and think about what, why and how much you eat. The aim is to encourage you to stop worrying about what the weighing scales says (many people with a dieting background make weight loss their primary focus), and instead focus on your actual eating behaviour and the reasons behind it- the factors that can contribute to weight gain, problems losing weight and keeping the weight off long-term. It’s a great place to simply chat and share things. No obligation to attend every session.
Click HERE for dates of upcoming fortnightly support groups and to purchase tickets.
If you would like to attend one of my talks at my home, or host one of my mindful eating workshops or talks at your own premises, then please contact me on 07961 423120 or email me (Emma Randall): firstname.lastname@example.org for further details and to discuss your requirements.