RANGIORA – Intro to Mindful Eating Workshop – Sunday, 16 February

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Rossburn Reception

Spark Lane

Rangiora, Rangiora 7400

New Zealand

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Are you tired of emotional eating or binging? Are you tired of having little control with foods like chocolate, cheese or potato chips? Evidence-based mindful eating strategies can help. Book this 3-hour Introduction to Mindful Eating workshop which includes afternoon tea, now.

Mindfulness provides an alternative to diets. With mindfulness, you don’t restrict any food or food types, you don’t calorie count or weigh-in. Instead, you learn to use the systems that you were born with.

With mindfulness, you eat whatever you want. You learn to stop eating when your taste buds tell you the taste is no longer as good. When you are mindful, you notice how the chocolate or chips don’t actually taste as good after the third or fourth bite.

What you get from this course…

  • Ways to decrease mindless eating, emotional eating and binge eating.

  • How to reconnect with your body’s own built-in systems of hunger and fullness.

  • How to release yourself from negative judgments about food and your body.

  • How to slow down, savour and more fully taste and enjoy food.

  • How to become less reactive and more calm; especially when making food decisions.

What’s included in this course…

  • Three guided, online, mindfulness meditations for you to access.

  • A small guidebook emailed to you in pdf format.

  • A delicious afternoon tea during the workshop.

  • Food to be used as food experiments during the workshop.

  • Opportunities for questions and answers.

No weigh-ins, no calorie counts…

  • There are no weigh-ins or calorie counts required for you to get benefit from this course.

  • The course encourages you to use your own insight and awareness to guide you.

  • The course is designed by expert psychologists and delivered by experienced trainers.

  • There is no religion or dogma in the course; just a focus on your own everyday experience.

Who is this workshop suitable for?

  • Any adult who is overweight.

  • Adults who struggle with mindless eating, emotional eating or binge eating.

  • People who struggle with guilt over food decisions.

  • People wanting to explore mindfulness and meditation in relation to relaxation, stress reduction and wellness.

  • This workshop is aimed at adult men and women. It is not an appropriate workshop for children. Please organise offsite babysitting on the day of the workshop for any children you are responsible for.


The Introduction to Mindful Eating workshop has been developed by Hamilton-based Registered Clinical Psychologist, Dr. Heidi Douglass and is drawn from the sevidence-based Mindfulness Based-Eating Awareness Training (MB-EAT) programme created in the USA by Dr. Jean Kristeller and colleagues.

“Mindful eating involves use of meditation and mindfulness practices to build our capacity to be aware and to direct our attention to the present moment. With mindful eating, we can better observe our triggers to overeating and eating when we are not hungry. With mindfulness, we can develop a new, flexible relationship to food and eating. The use of mindful eating techniques can help us, with regular practise, to reconnect with our body’s own systems for hunger and fullness and to start to identify the thoughts, emotions and behaviours that lead us to overeat or eat when not hungry. By listening to what our body needs, we can move toward a more positive relationship with food and with our body.” – Dr Heidi Douglass.


What is Mindful Eating?

  • What is mindful eating and how can it be helpful?

  • What evidence do we have that it works?

  • How can we cultivate mindful eating behaviour?

Our Body and Our Thoughts: Internal and External Triggers to Eating

  • Our Body and Our Thoughts: Internal and External Triggers to Eating

  • We will look at internal and external triggers for hunger and eating.

  • We will discuss how our patterns and habits of thinking can influence when we eat and how much we eat. These thought patterns can lead to mindless eating, emotional eating and binge eating.

  • We will cover black and white thinking and behavioural chaining.

  • We will discuss the benefits of taking a non-judgemental stance towards ourselves and the food choices that we make.

Chasing Taste: Mindfulness of Our Taste Buds

  • We will demonstrate how mindfulness of how our taste buds operate can influence how much of any one type of food we consume.

  • We will look at how we can shift our focus from quantity of food to quality of food: we can eat less yet feel more satisfied.

Cultivating Connection and Kindness Towards Yourself and Your Body

  • Many people with food issues make negative judgments about themselves and dislike their bodies. Guilt about food intake is common.

  • We will discuss some ways to move away from this pattern and towards kindness and acceptance and a more positive relationship with food and with our bodies.


Kate has a love for practising and teaching mindfulness. She has her home in rural North Canterbury. Her passion is to offer professionally led mindfulness workshops, retreats and courses to groups and workplaces in the area

Mindfulness is a fundamental part of Kate’s life. She has a daily meditation and yoga practice, attends regular meditation and mindful living retreats and has done personal development work with mindfulness therapists. It is a value of hers not to teach anything that she is not willing to experience herself, allowing her to teach with authenticity and compassion.

Kate is a Registered Mindfulness Teacher with MTIANZ and is trained to teach the worldwide evidence base course Mindfulness Based Stress Reduction (MBSR) that she offers as a follow up course in Rangiora. She is committed to ongoing training in mindfulness teaching and has recently completed her yoga teacher training too.

She is also a Registered Mental Health Nurse who specialises in addictions and holistic approaches (integrating body, mind and spirit for wellbeing) including training in naturopathy, nutrition and massage.

Kate has a passion for the integration of ancient wisdom with modern day neuroscience, thus uniting the art and science of supporting people to discover their own source of wisdom, wellbeing and healing; connecting with their own “inner teacher”.

Kate is grateful to the many mindfulness teachers in her life that include the animals and the nature around her.

Testimonials for Heidi and The Mindful Eating Programme:

"I attended a 1-day workshop with Dr Heidi Douglass in October 2014, introducing us (providers and public) to Mindfulness Based Eating Awareness Treatment. Dr Douglass has a lovely calm manner and “practiced what she preached’’ leading us in a day of mindfulness and eating awareness. I work with clients with eating disorders, and see benefits of this programme for people with disordered eating. The skills they would learn in this non-threatening environment could be very effective on their journey towards change.”

Lynne Blake, Consultant Clinical Psychologist. Hamilton NZ.

"Heidi established a warm and inviting setting for the workshop. She moved through the workshop at a pace that allowed one to absorb and consider the information. The content of the workshop had a good balance between presenting the empirical information and real life events. The experiential exercises were fantastic and provided a sample of how mindfulness and mindful eating would be beneficial for myself and the clients I work with in my practice."

Vanessa Burrett, MSocSci, DipPsych(Clin), MNZPsS
Registered Clinical Psychologist, Hamilton, NZ.

“I have attended Dr Douglass’s workshop. The workshop was well organised, the content was relevant and linked to the everyday challenges I face. Dr Douglass used structured guided meditations. I recommend this professional workshop for those managing their relationship with food.”

Andrea Cullen, PhD│Registered Clinical Psychologist│Te Kohao Health

Questions or More Information:

If you have questions or require more information, please:

View the Mindfulness Works website


Ring or text: 027 664 9281

Website Contact Form: Mindfulness Works website contact form

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Rossburn Reception

Spark Lane

Rangiora, Rangiora 7400

New Zealand

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