From Impulsive Eating To Mindful Eating - by Adriana Spataru

COURSE

From Impulsive Eating To Mindful Eating

With Adriana Spataru

Almost every nutritionist tells her/ his clients that they need to eat more mindful to target a specific health goal. But how do we learn to move from emotional eating or binge eating to mindful eating? This course takes you on a secular journey where you can experience how to eat mindfully. This journey will unlock the full potential of nourishing ourselves - not just our bodies, but also our minds and hearts.

Body ImageSecular MindfulnessMindful EatingSelf Inquiry (I Am)StressRecovery & HealingStress & AnxietySecularMindfulness

Meet your Teacher

Adriana Spataru
Tenerife, Spain

Adriana Spatar calls her work "transformational mindfulness" for its secret ingredient: she combines mindfulness and contemplative practices with the most efficient psychological tools available. This mix can bring deep transformation to one's wellbeing and inner joy.

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10 Days

5.6k students

4.9 stars

18 min / day

Body Image

English

Lesson 1

What's Really Missing From Our Table

In our first session, we learn what mindful eating is and what is not. We explore a mindful eating model that explains why eating is not just about the food or the body. We also include 2 missing pieces: the mind and the heart. We'll uncover the Attention-Intention-Attitude Mindfulness Model, a powerful approach for our mindful eating practice. You'll have access to a Mindful Eating Questionaire in the Classroom area, in case you would like to take it.

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Lesson 2

Inside Our Minds While Eating

Today, we'll explore what's happening in our minds while we eat and, at the same time, explore the possibility of eating mindfully. We'll start with our first mindful eating practice. We will learn about the "Hot-Cross Bun" awareness model. We'll also learn why it's essential to add the attitudes of non-judgment, trust, patience, non-striving, kindness, self-compassion, letting go, and the beginner's mind to our table.

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Lesson 3

What Relationship Do You Have With Your Body?

Today, we are continuing to explore the first foundation of mindful eating - and this is awareness of the body and the senses. In this session, we will focus on the body and learning how to become more aware of its messages. We are also learning about the relationship we have with our bodies and how to easily befriend the body.

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Lesson 4

What Am I Really Feeding?

In this session, we'll explore how the mind doesn't distinguish between what's real and what's imagined. We'll explore different types of triggers for our eating behavior. We also talk about implicit memories that influence our perceptions of food and our eating behaviors and discover our choice points. We'll practice together on "what am I really feeding?"

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Lesson 5

Developing Our Inner Gourmet

In this session, we'll explore and develop our special and unique skill, called the "Inner-Gourmet". This is an amazing mindful capacity to find pleasure and choice in every bite. We'll practice eating mindfully together, this time eating something that you label as pleasant. Then, we'll dive into exploring the four layers of awareness of our eating experience.

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Lesson 6

Emotional Eating & Stress Eating

In this session, we continue to explore "What am I feeding?" by exploring the three types of eating triggers. We'll explore mindfulness of emotions by learning the basics about emotional eating, stress eating, and binge eating. We explore ways to distinguish what we are actually feeding, learning some great cues to distinguish between physical hunger and emotional hunger. You'll dive into discovering some of the possible causes for emotional eating.

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Lesson 7

Eating A Whole Meal Mindfully

In this session, it's time to practice everything we have learned so far by eating a whole meal mindfully. We learn to recharge the body with food and to recharge the mind by bringing it to this present moment. We could say that we are having lunch/ dinner with ourselves, exploring the richness of eating. We practice dropping out from automatic pilot into the senses, nourishing both our body and soul.

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Lesson 8

The Most Ignored Moment For Nourishing

Something fundamental happens in our stomach and gut area and within our Autonomic Nervous System after we eat. What we choose to do after we eat might have a damaging effect on our digestion and our entire well-being. By taking a mindful pause for rest and digest, you intensify the nurturing and nourishing effect on your body and mind. We'll also explore the research referring to the gut area as our second brain. We will continue with a practice of rest and digest that we can take into our everyday life.

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Lesson 9

Connecting With Our Heart's True Intention While Eating

We explored our relationship with food, the body, and the mind. In this session, we add the last missing piece: bringing the heart to the table. This way, eating becomes not just food for the body, but also food for the soul. We are nourishing ourselves by tapping into this inner reservoir or inner wisdom of our hearts while eating.

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Lesson 10

Dealing With Cravings & Setbacks

In our last session, we explore other creative - and of course - mindful ways to deal with setbacks or triggering situations of mindless eating - like tiredness while eating in a restaurant or social situations, or having intense cravings for chips/ ice cream. Even if this is the end of this journey, we will make it the beginning of a beautiful relationship with food, adding the missing nutrient from our table: mindfulness.

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Ask your teacher

This course includes 94 community questions and 70 audio replies from Adriana Spataru. The community classroom and teacher audio replies are only available via the app.

94

4.9 (73)

Recent Reviews

Donna-Rebecca

June 11, 2025

Helping me overcome my ED

Herb

May 11, 2025

Thank you!

Alena

April 23, 2024

Very good course! A lot of technics and insights. Thank you 😊

Nigel

June 12, 2023

I really enjoyed this course very much, and learnt far more than I ever expected. And I really appreciate how much research and effort went into making the course as well, it was outstanding !! Thank you

Micha

April 25, 2023

Eine schöne Reise, die meine Einstellung zur Ernährung positiv beeinflusst hat - und nachhaltig wirkt. Danke 🙏🏼

Babi

April 14, 2023

This was a very informative and insightful course, although the beginning was a little bit slow. Thank you Adriana! 💛🙏🍓

Jan

February 12, 2023

What an incredible course! So gentle and so many supportive steps and actions to take for developing a healthier appreciation and approach to eating. Beautiful, clear guidance. I really enjoyed this course and can see myself revisiting these practices Thank you so much! 🤍

Jackie

April 30, 2022

Thank you 🙏 some wonderful ideas to embrace ♥️

David

February 26, 2022

Thankyou..

jane

December 6, 2021

Many thanks for such a great course, well structured and enjoyable . Each session went so quickly I was so surprised ,to me this means that I was really concentrating and the course had my full Attention. I am going to listen to this course again. Warm regards, Jane

Suzanne

October 13, 2021

Well organized. Practical tips and practice in session. Very helpful.

Heather

September 12, 2021

Very good, well paced, profound

Helen

September 11, 2021

What a life changing course! I never imagined I could eat thoughtfully, knowing what was going on in my head and body, but yes, now I can! This course is actually so good- the best I’ve done on Insight Timer - that I am going to repeat it again tomorrow. 10 stars at least. ⭐️⭐️⭐️⭐️⭐️ Thank you Adriana 🙏❤️

toni

June 7, 2021

Good suggestions and practice, lovingly presented. Thank you 🌷

Brian

April 25, 2021

Very insightful and practical! Thanks!

Lesley

April 23, 2021

I really enjoyed the pace of each session and how each day you was clear about the area you was addressing. I loved how you backed up your guidance with others you trust. Great course.

Lucinda

April 2, 2021

Excellent insights! 🙏✨

Danette

March 20, 2021

Easy, practical and enjoyable

Cindy

March 16, 2021

Absolutely fabulous 🙏 Blessings of gratitude and abundance 🙏

Belinda

March 8, 2021

I have really enjoyed connecting with food and my body in a mindful way instead of unconsciously eating because I am too busy. Taking the time to do this and changing the way I consider my mind and my body and take notice of it is something I want to continue doing and become much better at. Thank you for this course.

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