STRESSED–OVEREAT– RESTRICT. REPEAT.

You are a modern female high achiever. You enjoy eating! You suffer from stress. You are not alone. Stress has become the synonymous of life in 21st century.

Diets don’t work for stress-emotion related eating.

Stress eating HABITS are WIRED into our BRAINS and bodies over years of practice, but they can be changed with the right tools and supports.

This program is suitable for you if you:

  • are tired

    from constant self-criticism and endless diets because you have realized that this approach does not work

  • want to curb

    your emotional hunger without food and to be free from the ‘food police’ voice in your head

  • are ready

    take a step towards change and invest in it and you are not afraid of a revolutionary approach

  • want more

    lightness, joy and gusto of life through a positive, inspiring, sustainable approach

All energy that is tied up in your stress-food struggles will be AVAILABLE to live your BIG and powerful LIFE.

What you get:

  • PRE-RECORDED MATERIAL

    10 modules of pre-recorded material. Half theory, half practice..

  • COACHING SESSIONS

    Ten ~ 45 minutes long coaching sessions over the phone/WhatsApp.

  • WORKSHEETS

    Detailed worksheets with theory and exercises.

  • ONGOING EMAIL SUPPORT

    You will be able to contact me by email if needed.

  • MINDFULNESS MEDITATION RECORDINGS

    One of the most important "tools" of the program will be mindfulness meditations. You will receive a total of 8 audio tracks. Don't worry, no previous meditation experience is required!

  • DAILY MOTIVATION

    You will receive daily dose of motivation delivered straight into your email box.

Curriculum:

  • 1

    WELCOME to the program!

    • HOW TO USE THE PROGRAM?

  • 2

    WHY of eating.

    • SELF-ASSESMENT| YOUR EATING PATTERNS

    • HABIT FORMATION AND HOW TO BREAK THEM

    • TASTING MINDFULNESS

    • THREE EATING STYLES AND FIVE DECISION POINTS

    • YOUR EATING STYLE AND FOOD STORY

    • MAPPING HABIT LOOPS| POTATO CHIPS

    • WHY MINDFULNESS MEDITATIONS

    • MINDFULNESS OF BREATHING MEDITATION

    • SUMMARY AND ACTION PLAN

    • MINDFUL EATING AWARENESS JOURNAL

    • SPICE UP THE MOTIVATION

    • SELF-EVALUATION QUESTIONS

  • 3

    TRUE HUNGER

    • THE ENEMIES OF HUNGER

    • INTEROCEPTIVE AWARENESS

    • BODY SCAN MEDITATION

    • BODY SCAN MEDITATION TIPS

    • HUNGER-FULNESS SCALE

    • TIPS FOR USING HUNGER-FULLNESS SCALE

    • PHYSICAL VS. EMOTIONAL HUNGER

    • MY HUNGER CUES

    • HUNGER-FULLNESS SCAN

    • THREE APPLICATIONS OF HUNGER–FULNESS SCAN

    • HUNGER - FULNESS PATTERNS

    • HUNGER RHYTMS

    • SUMMARY AND ACTION PLAN

    • SELF-EVALUATION QUESTIONS

  • 4

    MAKING PEACE WITH FOOD

    • NOT HUNGRY. WHAT NOW?

    • MY FORBIDDEN FOODS

    • TASTE AWARENESS PRACTICE

    • MINDFULNESS OF THOUGHTS MEDITATION

    • MAKING PEACE WITH FOOD

    • WHAT IS MIND HUNGER?

    • WORKSHEET: MIND HUNGER

    • FINDING YOUR BITE SIZE

    • HOW TO WORK WITH CHOCOLATE CRAVINGS?

    • THERE ARE NO BAD FOODS

    • TASTE SATISFACTION METTER

    • TASTE AWARENESS, TASTE SATIETY

    • MINDFULNESS OF THOUGHTS| YOUR TWO MINDS

    • MINDFULNESS OF THOUGHTS

    • SUMMARY AND ACTION PLAN

    • SELF-EVALUATION QUESTIONS

  • 5

    MINDFUL EMOTIONAL EATING

    • MIND GARDEN AND BRAIN'S NEGATIVITY BIAS

    • WORKSHEET

    • RAIN MEDITATION TIPS

    • RAIN MEDITATION

    • PRESENTATION

    • NOTICING EXPERIENCES YOU ALREDAY HAVE

  • 6

    A BODY TO LOVE.

    • RECLAIMING YOUR BODY IMAGE.

    • INNER DIALOG. DISTORTED GLASSES.

    • NOTICING FUNCTION.

    • OBSERVING YOUR BODY WITH MINDFULNESS.

    • TRY MEDIA FAST.

    • BODY SCAN WITH GRATITUDE FOR THE BODY.

    • HANDOUT: BODY SCAN WITH GRATITUDE FOR THE BODY

    • BODY SCAN SELF- PORTRAIT

    • HANDOUT: BODY SCAN SELF- PORTRAIT

    • HANDOUT: GRATITUDE LETTER.

    • GRATITUDE LETTER.

    • AWARENESS OF BODY AND POSTURE.

    • SUMMARY ACTION PLAN.

  • 7

    CREATING A NEW HABIT

    • REWIRING OLD HABIT LOOP - STEP BY STEP.

    • OLD HABIT LOOP: TRIGGERS.

    • REWARD : LIST OF NEEDS.

    • BEHAVIOUR: 5-5-5-5-5.

    • NEW-HABIT:TRIGGERS QUESTIONS.

    • NEW HABIT: HYPOTHESIS.

    • NEW HABIT: PLAN

    • NEW HABIT: EXAMPLES.

    • SUMMARY AND ACTION PLAN.

  • 8

    WHAT TO EAT?

    • MINDFUL FOOD CHOICES.

    • MINDFUL FOOD CHOICES VS RESTRICTION.

    • THREE ESSENTIAL QUESTIONS.

    • THREE QUESTIONS.

    • HOW TO BALANCE DESIRES WITH NEEDS.

    • WHAT FOODS DO I NEED.

    • NEW VIEW ON FOOD.

    • HOW USE FOOD IN YOUR ADVANTAGE.

    • MINDFUL FOOD SHOPPING.

    • SUMMARY ACTION PLAN.

  • 9

    EATING WITH MINDFULNESS

    • EATING WITH INTENTION AND ATTENTION.

    • EATING MEDITATION.

    • SENSORY EXPERIENCE OF EATING.

    • LOOKING DEEPLY INTO FOOD.

    • CONTEMPLATIONS BEFORE EATING

    • WHAT TO THINK ABOUT WHILE EATING.

    • SILVERWARE DOWN!

    • SUMMARY AND ACTION PLAN.

    • LOOKING DEEPLY INTO FOOD.

  • 10

    ENOUGHT VS OVEREATING

    • PRESENTATION

    • LOVING KINDNESSS METTA MEDITATION

    • WORKSHEET

    • WORKSHEET

    • WORKSHEET

    • SELF COMPASSION

    • WORKSHEET

  • 11

    NURTURE YOUR WHOLE SELF

    • CARING FOR PHYSICAL WELL-BEING

    • CARING FOR INTELLECTUAL WELL-BEING

    • CARING FOR EMOTIONAL WELL-BEING

    • CARING FOR SPIRITUAL WELL-BEING

    • MEASURING CHANGE

    • MINDFUL WALKING

    • SUMMARY AND ACTION PLAN

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

After the program you fill be free:

  • from diets

    and obsession with food and weight, from guilt, worries, and shame caused by your eating habits

  • to eat differently

    and enjoy a harmonious and healthy relationship with food, including your favorite snacks on the menu!

  • to listen

    to your body and skillfully choose - when, what and how much to eat without restrictive rules!

  • to accept yourself

    and to love yourself as you are, to live a joyful, tasty and balanced life, and to just be!

How has the program helped others?

Get inspired by the experience of the program participants and apply today!

Immediate result

Liene Krauze, yoga teacher

When I started working with Dr. Inese Millere, food related stress disappeared in the first class. The program gave me practical skills on how to eat, no matter how stupid it may sound, because no one had taught me that!

Highly recommend

Sandis Dūšelis, director of "Miervidi"

This program cannot be compared to eating with restriction and self-discipline, as it reveals completely different, more humane, tools for self-acceptance and provides fulfillment in a more harmonious way.

The program that works

Ansis Bogustovs, journalist

A very valuable, stimulating, informative motivation program that works! I like the fact that there are handouts and audio recordings that allow repetition and provide additional motivation!

Frequently Asked Questions

  • How long do I have access to the program?

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

  • When I will start to the results?

    My over the 10 years of experience working with clients shows that my approach to changing eating habits brings positive changes from the first days.

  • I have never meditated. Will i understand?

    No previous meditation experience is necessary. All meditations are recorded and you will know exactly what you need to do step by step.

Your coach:

MD, mindfulness based habit change coach

Dr. Inese MILLERE

Dr. Inese Millere is a Medical Doctor who changed everything and became a diplomat to then, a decade later, changed everything again, in order to become a Mindfulness based habit change coach and trainer and health and wellbeing coach and mentor. I am the first licensed Mindful Eating Trainer in Latvia and an internationally-certified Health and Wellness Coach. I am here to help you not to stress eat and to live healthier, happier and with gusto! With me by your side, you will learn how to eat what you want, while reaching the best weight for your body.