Have you ever found yourself halfway through a bag of chips, unsure how you even got there? Or perhaps you've come to the end of a meal only to realize you barely tasted a single bite. In a world filled with screens, schedules, and stress, eating has become something we often do on autopilot.
Too often our food seems to act as a source of stress and even shame. As we navigate the isles of the local supermarket or peer through our favorite restaurant menu, images of ‘good’ and ‘bad’ flood our minds, triggering guilt, confusion, or the pressure to make the ‘perfect’ choice.
Common Struggles with Eating
Many people report that despite having access to an abundance of food, they feel lost in how to eat. The constant noise of diet culture and pressure to eat “perfectly” can make even simple meals stressful.
Some of the common struggles are:
I eat when I’m not hungry.
- I eat too fast and don’t even taste my food.
- I don’t know how to listen to my body anymore.
- I feel stressed just trying to figure out what to eat.
or many of us, food is no longer a source of comfort or joy, but instead a trigger for anxiety, guilt, or shame. But it doesn't have to be this way.
There is another way
In fact, it was never supposed to be this way. Throughout human history, wholesome food has been a source of nourishment and joy – linking us to our bodies, communities, and culture.
We can learn to recapture this peaceful and intuitive relationship with eating through mindfulness — by reconnecting with our body’s inner wisdom, honoring hunger and fullness cues, and letting go of judgment.
What Is Mindful Eating?
Let’s start with what Mindful Eating is Not
- It is not a diet.
- It is not about control.
- It is not about achieving perfection.
Mindfulness helps us return to this connection, restoring food as a source of nourishment and ease. Mindful eating invites us to reframe the conversation—not around rules, but around our relationship with food.
Mindful eating offers a way back to a more peaceful and nourishing relationship with food. It invites us to approach eating by bringing Awareness, Curiosity, and Compassion – instead of our habitual fears, judgments, and self-criticisms.
Instead of labeling foods as "good" or "bad," or ourselves as "disciplined" or "out of control," mindful eating encourages us to:
- Tune into our body’s inner wisdom
- Listen to hunger and fullness cues
- Eat with curiosity, rather than judgement
Mindful eating helps us bring these patterns into awareness and shift them gently. One common struggle is eating in response to stress. Instead of judging this behavior, mindfulness invites us to understand what we’re truly needing—and to consider whether food is the best way to meet that need in the moment.
Mindfulness also offers a way to respond when we’ve already eaten past fullness. Rather than spiraling into guilt, we can acknowledge the experience, reflect on it with care, and begin again—without punishment.
Mindful eating also acknowledges that there are many reasons why we eat—not all of them related to hunger. Celebration, comfort, habit, and emotion all play a role. Rather than ignoring these factors, we learn to recognize them and make choices with greater awareness.
You are not broken. Your relationship with food can change—starting with a breath and a moment of presence.
Is this course backed by research and data?
In this 4-week course, you'll learn the foundational skills to reconnect with your body's wisdom, release restrictive dieting, and build a balanced, compassionate relationship with food. The course is grounded in Mindfulness-Based Stress Reduction (MBSR) and Cognitive Behavioral Therapy (CBT). This evidence based program has been shown to reduce emotional eating and improve relationships with food and body.
The original 12-week course was developed by Dr. Jean Kristeller at Indiana State University and has been shown to reduce emotional eating and improve relationships with food. This program will include the foundational skills to honor your body’s cues, eat with awareness, and build skills to begin a more peaceful relationship with food based on Dr. Kristeller’s 12-week program.
Research Highlights: Studies have shown that mindful eating can:
- Reduce binge eating and emotional eating behaviors
- Increase enjoyment and satisfaction with food
- Enhance self-efficacy and body appreciation
Research also suggests that mindfulness-based programs can reduce symptoms of anxiety and depression—conditions often linked to disordered eating. Mindful eating isn’t just about what happens on the plate; it’s about cultivating well-being in all areas of life.
What does the course include?
- There will be 4 weekly online sessions, of 90-minute each. The sessions are led live by Jennifer Ventrelle, trained mindfulness teacher and registered dietitian
- You will be given home practice exercises to help you explore eating patterns and lifestyle habits
- You will be part of a supportive group environment with real-time connection
- BONUS: You will have access to an on-demand library of mindfulness meditations recordings
Each weekly online session will blend guided mindfulness practices, eating awareness exercises, and group support and discussion.
Why take the course?
This is not another diet or weight loss program—it’s a journey toward food freedom, self-trust, and long-lasting well-being.
It will offer a pathway to help you:
- Identify emotional triggers
- Reclaim enjoyment in eating
- Let go of shame and judgment
- Make choices from a place of kindness
If you want to free yourself from yo-yo diets,
If you want to understand what motivates and sustains your food choices,
If you want to gain in emotional regulation and self-compassion,
If you are ready for a non-diet approach focused on food freedom, trust, and lasting well-being,
come learn how mindfulness transforms the way we eat—and the way we live.
About the teacher
registered dietitian and co-founder and co-author of The Official MIND Diet, has over 20 years of experience in clinical nutrition, fitness, and mindfulness-based lifestyle interventions. She specializes in designing programs to reduce dementia risk and promote well-being through the MIND diet and other lifestyle habits. In her role as Assistant Professor at Rush University Medical Center, Jennifer designs and directs behavioral intervention trials, including the U.S. POINTER Study, the largest U.S. investigation exploring the impact of lifestyle habits on cognitive decline. Jennifer partners with individuals and organizations interested in integrative wellness and behavior change for healthy living. She is passionate about helping people build a peaceful relationship with food and discover the power of small, sustainable lifestyle changes. She has helped countless people find freedom from rigid diet rules, reconnect with their bodies, and improve long-term health through mindfulness and evidence-based nutrition.