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IN-PERSON MINDFUL EATING TRAINING

MB-EAT 
Mindfulness-Based Eating Awareness Training

Mindful eating

A 4-week research-based program designed to end the cycle of dieting


~ Liberate yourself from the dieting mentality

~ End emotional eating, overeating & binge eating

~ End Food Cravings

~ Free yourself from the obsession with food and weight

~ Cultivate a real relationship with food that is healthy and sustainable

~ Cultivate a positive body image

~ Achieve and maintain healthy weight without restriction or deprivation and without missing out on everything you love about food and eating 

Let's See if this Program is for you...

  • Do you feel like you lack self-control around food?

  • Are there certain foods that, once you take a bite, you just can’t stop eating?

  • Do you tell yourself, "I’ll only have one bite," only to end up eating the whole piece or bag—and then feel guilty, promising yourself it will be the last time?

  • Do you label foods as “good” and “bad” and feel ashamed or guilty after eating something from the “bad” category?

  • When you eat something you feel you “shouldn’t,” do you promise yourself it will be the last time—then finish the entire pack, pint, or box?

  • Do you eliminate entire food groups—like carbs, fats, or desserts—only to find yourself overeating them later?

  • Do you feel anxious about dining out because you’ve been “good” all week and fear ruining all your hard work in one meal?

  • Do you restrict calories during the week so you can binge on the weekends?

  • Do you fast all day before dining out so you can eat freely later?

  • Do you eat in response to emotions like boredom, loneliness, anger, fear, or sadness?

  • Do you find yourself obsessing over what, when, and how much to eat? Do you spend hours worrying about your body size, weight, or finding clothes that make you look slimmer?

  • Do you weigh yourself multiple times a day?

  • Do you feel uncomfortable in your natural body shape, or resent certain parts of your body, wishing they looked different?

  • Do you post only photos with angles that make you look thinner—or even edit your photos to achieve that look?

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If you answered "yes" to one or more of the above questions then this training is for you. MB-EAT is created by Dr. Jean Kristeller at the University of Indiana, and backed by years of National Institute of Health (NIH) funding and research.
This course is a modified version of a 12-week course.

What if you just let yourself eat anything you want?
When nothing is off limits we free ourselves from the binge and restrict cycles.

Positive body image is not believing your body looks good, it's knowing your body is good, regardless of how it looks.

By Completing this Program you will:

  • Master the Art of Moderation: Enjoy a few bites of your favorite dessert or a handful of chips or crackers, feeling satisfied and free from the urge to overindulge.

  • Navigate Social Events with Confidence: Attend big holiday dinners, parties, and buffets without anxiety. Experience the freedom of knowing you’ve mastered the skills of mindful eating, trusting yourself to savor smaller portions and still feel deeply satisfied.

  • Achieve and Maintain a Healthy Weight: If excess weight loss is your goal, you’ll achieve it sustainably—without deprivation or missing out on the joy of eating the foods you love.

  • Reclaim Your Time and Energy: Spend less time obsessing over food and more time focusing on other important areas of your life that bring you fulfillment.

  • Cultivate Positive Body Image & Self-Compassion: Develop a loving and accepting relationship with your natural body shape and size, fostering greater self-confidence and peace within yourself.

What you will learn in this Program:

  • Skills to Tune Into Your Body: Learn how to recognize and respond to your body’s natural cues of hunger, fullness, satiety, taste, and preferences. Understand when your body is telling you to eat, what to eat, and when to stop, while maximizing the pleasure of eating smaller, satisfying quantities.

  • Distinguishing Physical vs. Emotional Hunger: Gain the ability to differentiate between physical hunger and emotional hunger, and develop healthy strategies to manage difficult emotions without turning to food.

  • Identifying Triggers: Explore the events, situations, or emotions that lead to eating. By identifying and reflecting on these triggers, you’ll discover alternative responses that don’t involve food.

  • Managing Food Cravings: Equip yourself with effective tools to manage cravings in a way that feels sustainable and empowering.

  • Understanding Mindless Eating Patterns: Learn to recognize patterns of mindless eating in your behavior and experiences. With this awareness, you’ll be able to make meaningful changes that align with your goals.

  • Nutrition Knowledge: Receive foundational information about nutrients and food to make informed choices that work for your unique body and lifestyle. Understand how your body reacts to different foods to better support your health and well-being.

  • Sustainable Food Choices: Experiment with new food choices and develop tools to help make these changes sustainable over time.

  • Self-Acceptance and Positive Body Image: Cultivate self-compassion and build a positive relationship with your body, fostering self-acceptance and a healthy body image.

Sessions Dates (2025)

Sundays January 12, 19, 26 & February 2, 2025

Sessions Times

2:00pm - 4:00pm EST

Sessions Structure

Weekly group sessions combining teaching, guided mindfulness practices (mindfulness meditation and mindful eating practices), group discussion and reflection using different exercises.

Sessions are limited to a small group —no more than 5–6 participants. This ensures a cozy and intimate setting where I can focus on each individual’s unique needs.

No experience in mindfulness or meditation is required.

Practice

To truly integrate mindfulness and mindful eating into your life, you will begin practicing at home what you learn in each session. As the training progresses, you will build upon these skills, gradually incorporating them into your daily routine for lasting transformation.

What you will receive

  • Recorded guided mindfulness practices for your home practice.

  • Home practice journaling sheets.

  • Inquiry sheets for each mindfulness practice.

  • Exercise practice sheets.

  • Small portions of food for the eating exercises during each session.

Location

15 Hays Blvd, Oakville, ON

Investment

$560 Tax Included

Payment

E-transfer to rajaa_azouqa@yahoo.com
Payment is due upon registration

Refunds

Participants are expected to attend the full 4 sessions. Due to the nature of the program of being limited capacity,  missed sessions will not be refunded.

Disclaimer

This program is an evidence-based mindfulness intervention and is not intended to replace the advice or care of a physician for the treatment of health-related disorders or conditions. While MB-EAT is considered therapeutic, it is not therapy and is not intended to treat mental health issues. Please consult with your health care professional if you are unsure whether MB-EAT is right for you.

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