The Mindful Me Journey:

A 40-Day Journal Toward a Healthier Relationship with Food and Exercise

Understanding your food and exercise culture requires mindful awareness about what you do with food and exercise and why you do it. Once you have become mindfully attuned to the habits, rules, routines, and rituals you follow, you can begin to move beyond them.

Unsure if you have food or exercise issues that you should look into further? Try answering the following questions: 

  • Do you regularly obsess about food, weight, appearance, or exercise?

  • Do you get on the scale and feel good or bad, depending on the number?

  • Do you refuse to eat certain foods? Has that list become more and more restrictive? 

  • Do you eliminate entire categories of food from your diet (no carbs, no sugar, etc)?

  • Do you talk frequently about feeling fat or overweight?

  • Do you hide food or eat in secret?

  • Do you fixate about the quality of the food you eat?

  • Do you have inflexible eating patterns?

  • Do you link your self-esteem with adherence to a certain regimen?

  • Do you uncontrollably consume large amounts of food and then feel guilt or shame?

  • Do you continue eating even after you are full?

  • Do you hate what you see when you look in a mirror?

  • Do you become anxious, angry, or feel guilty when you miss a scheduled workout?

  • Do you spend a lot of time planning meals?

  • Do you closely track how many calories you burn while working out?

  • Do you consume food rapidly, eating until you are uncomfortably full?

  • Do you get argumentative or defensive when someone questions how much you exercise or how you eat?

  • Do you have food rituals? (e.g., eating foods in certain orders, excessive chewing, rearranging food on a plate)

  • Do you avoid mealtimes or situations involving food?

  • Do you eat alone because of being embarrassed by how much you eat?

  • Do you exercise rigidly—despite weather, fatigue, illness, or injury?

If you answered “yes” to a couple of these questions, you will benefit from taking a closer look at food and activity thoughts, feelings, and behaviors by using The Mindful Me Journey journaling program.


If you answered "yes" to several of these questions, consider exploring issues surrounding food and body-image working with an integrative health and wellness specialist one-on-one through a coaching program using The Mindful Me Journey journaling book.

“If you are interested in tackling your eating and exercise battles once and for all, this is the program for you! We all know how to step into the ostracizing or food eliminating rules of dieting and exercise, this workbook will kindly show you how to come to peace with your struggles and reside in your dreams. Do you want a step-by-step “walk home” to acceptance, love, self-care, and freedom from body or weight obsession? This is the journey for you.”

“This program guides individuals as they seek to revamp their relationship with nutrition and activity. Each journey is unique and so is this program. The Mindful Me Journey offers self-reflection in small steps that can be walked alone or with specialists in medicine and Medical Nutrition Therapy. As a Registered Dietitian, I would utilize this journaling program with a variety of individuals who have difficulty changing their health habits to maximize well-being.”


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