How Module

Lesson 11

Welcome to Week 2!

During this week you will cover the HOW module.  Again, please watch (and rewatch) the videos in order, at whatever pace is comfortable for you.

Also, remember to download the attached workbook, which is an interactive PDF.  There is a workbook exercise for each video—do them!  There is a high correlation with success in the program and engagement with the tools.  Again, after you complete the exercises in the PDF, you can save and/or print them for future use.

Good luck!


Welcome to Week 2!

During this week you will cover the HOW module.  Again, please watch (and rewatch) the videos in order, at whatever pace is comfortable for you.

Also, remember to download the attached workbook, which is an interactive PDF.  There is a workbook exercise for each video—do them!  There is a high correlation with success in the program and engagement with the tools.  Again, after you complete the exercises in the PDF, you can save and/or print them for future use.

Good luck!


0 thoughts on “How Module

  1. Hey Alyse! I watched video 1 from the How Module two days ago. Since then, I have been trying to go for foods that I really want each time I eat. Problem is, I seem to be eating way too much junk. I’ve had no desire for any healthier foods — and I worry that if this pattern continues, my diet will be totally out of whack. What can I do? Thanks.

    1. This is an interesting scenario. I have a few questions for you to think about.

      1) Are you always physically hungry when eat? Remember, when you are driven to eat for non-physical hunger reasons you are going to crave less nutritious food (ie. fruits and vegetables will not typically be appealing).

      2) Have you been focusing on how you feel physically AFTER eating? Highly processed foods that are rich in fat, sugar and sodium will often leave you feeling not so great physically after eating. You may also notice that shortly after eating them you feel a drop in your energy level and/or hungry again fairly quickly. Try to start noting how your food choices leave you feeling physically and how long they satiate you for. You don’t want to ONLY focus on taste when making food decisions.

      3) Do you truly feel like you have permission to eat what you call “junk” food whenever you want? If there is any part of you that feels like this freedom is going to be taken away from you soon you will continue to feel like you can’t get enough right now. It’s as if it is your last chance to get it in!

      If none of the above apply to you, then I would just continue to experiment with your food choices as you currently are. I promise that if you are eating for true physical hunger and eating mindfully, junk food will not be the only thing that appeals to you forever! Also, a few days or even weeks of eating a less nutritious diet is not going to create any nutrient deficiencies or imbalances in your body. Hang in there!

      1. This was so helpful. Now that you mention it, I realize that I haven’t been focusing on how tired and uncomfortably full I feel after eating this way. I’m going to try and keep that in mind from now on, thanks.

  2. Hi Alyse,

    Loved the info presented in the How module and thank you for all your quick and insightful responses to my questions. In regards to the work environment- I have a question. I am an actress and on set they have tables filled with food all day long for cast and crew. It is a major pitfall of mine and causes me to overeat when I am bored or want to socialize . Often times, the caterer will bring food on a platter and offer it to me and those on set creating a sensory hunger reaction, especially if others around me are eating as well. Do you have any advice for this particular situation? It always is one of the main factors of my weight gain during filming. Thank you.

    1. I am so glad that you enjoyed the HOW module! Constantly being surrounded by food in your work environment can definitely make it more difficult to stay mindful of your hunger and food intake. Your best defense for challenging sensory hunger is to utilize the STOP acronym and set an “intention” before automatically grabbing food laid out in front of you. Recognizing what type of hunger you are experiencing BEFORE you start to eat is very powerful. If you conclude that you are experiencing sensory hunger, remind yourself that you have the option to eat if you want OR you could put some food aside for later on when you are physically hungry again. If you decide to eat, the objective is to stay very mindful and present so you can get as much sensory enjoyment as you possible from the food. Taste and savor each bite that you put in your mouth.

      The biggest problems for most people in this situation are that they either feel compelled to eat because others are, they feel like they are breaking a rule by eating when they are not hungry or eating foods they don’t think are super nutritious OR they eat mindlessly-just shoveling food into their mouths on autopilot – all of these situations lead them to over-eat and end up feeling uncomfortably full.

      Remind yourself that you don’t have to eat just because others are, that if you start eating you don’t have to finish what is in front of you (or even have more than a bite if you don’t like it) and that you always want to be mindful while eating, otherwise it just isn’t worth it!

      My last piece of advice is that when you decide to eat, you should always set an intention of how you want to feel physically when you are done eating. For example, you may want to just feel content or no more than comfortably full or maybe even still a little bit hungry if you will be eating again soon. By setting your intention, you are more likely to stay mindful while eating and not just go into autopilot and finish everything in front of you without even enjoying it!

  3. Hi Alyse! Thanks again for all of these tactics- they have been so so helpful. I’ve been trying to implement them, but there have been multiple meals during which I’ve lost attention and eaten way past my point of hunger and satisfaction. There are also times when I end a meal comfortably full, but wonder whether I needed the last few bites I took. More so when I go way past my point of hunger, it’s hard for me to not feel bad and want to “throw it all away” for the day, similar to the way I acted while on restrictive diets. I know you mention how hard it is to change mindfully, but can you explain how long it typically takes your clients to see changes in their behaviors? It would be nice to know I’m not alone! Thanks again

    1. It is totally expected to have occasional meals where you end up re-enacting the old eating habit of mindlessly finishing everything in front of you. This is especially true in the first few months while you are working on changing your behaviors. For many years, you have likely been accustomed to mindlessly eating whenever you are short on time or stressed or multitasking or socializing with friends. Therefore, when these situations come up now, your brain is wired to automatically start shoveling in the food and taking the spotlight away from your meal. It can take at least a few months to really start re-wiring HOW you eat. In the beginning, you should be happy with yourself if you can just get through one or two meals a day mindfully eating! This is a true feat! Over time as you continue to focus on mindfully eating it will become more and more second nature.

      But please know that even when you begin to eat the majority of your meals mindfully and get really good at stopping in a meal when you feel completely satisfied and no more than comfortably full, you will still occasionally have a mindlessly eaten meal where you are left a bit uncomfortable. This is completely normal! Remember, there is no such thing as “perfect” eating. When you do have these meals where you are left feeling uncomfortably full, try to let go of any guilt you have from the experience and instead focus on what you can learn from it. Did you go into the meal too hungry? Were you stressed out, exhausted, lonely or bored when you ate? Were you multitasking? Did you forget to set an intention of how you wanted to feel physically after the meal BEFORE you started eating? There is usually a reason that one turns to mindlessly eating and if you can learn what your common triggers are you can decrease how often it happens. Hang in there and keep up the good work!

  4. Hi Alyse, I was wondering how I should deal with other people making negative comments when I’m about to make a food decision. Say for example I am reaching for something and the person says, “Are you really having that?” or maybe just gives a judgmental look. I encounter this around a particular person and that is when it is hardest for me to practice healthy eating habits. What can be done in these situations? Thank you

    1. When others make negative comments or give judgmental looks about your food choices or intake, it can be very hard to eat mindfully and stay in tune with your hunger and fullness. The best way to prevent these situations from negatively impacting your eating is to tell the person in so many words to please keep their comments or looks to themselves (“I’m not commenting on what you’re eating, I’d really appreciate it if you wouldn’t comment on what I’m eating!”). You are the best expert on your body and ONLY you can determine when you are hungry, what you are hungry for and how much is needed to satisfy your hunger. Instead of defending your personal boundaries by the actions of either eating more or not eating what you want to in front of this person (only to perhaps overeat later on behind closed doors) you can use your words to defend your food decisions. If doing this seems too uncomfortable, then try to limit how often you eat with this person and when you have to, remember to set an intention before you start eating of how you want to feel when you are done eating. Sometimes even just the acknowledgement that you don’t want this person’s comments to interfere with your eating decisions can have a powerful impact.

  5. This is such a positive program. It’s really changing my mind set, to enjoy what I eat and not be afraid. Stay in tune with my body so I’ll know when I’m full.

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