Deborah Apter LCSW

The cycle of stress eating typically involves several interconnected stages that reinforce each other, creating a repetitive pattern.

Swipe to discover the stages ➡️

Breaking this cycle involves awareness, healthier coping strategies, balanced eating habits, and self-compassion.

Mindful eating isn’t just about what you eat, but how you eat.

By practicing these steps, you’ll find more joy in your meals and nurture a healthier relationship with food 🌿✨

🍽️ Prepare Your Space: Create a serene environment for dining. Clear clutter, switch off distractions, and invite calm to enhance your focus on the meal.

👁️ Engance Your Senses: Before you take your first bite, take a moment to appreciate your food’s appearance and aroma. Make each bite a sensory experience.

🕰️ Savor Each Bite: Draw out the pleasure of your meal. Chew slowly, put down your utensils between bites, and give yourself at least 20 minutes to eat. This helps with digestion and lets you truly enjoy your food.

🤔Check in With Your Hunger: Tune into your body’s cues before eating. Start by assessing your hunger in a scale from 1 to 10- this helps you decide how much to eat and to stop when you’re comfortably full.

Do you struggle with and ?

Discover the power of as a potential remedy💪🌟

Practicing self-compassion involves treating yourself with the same kindness and understanding you’d offer a good friend during tough times.

This nurturing approach can help reduce negative and , making space for and

Studies 🤓 have shown that individuals who embrace a self-compassion experience lower levels of depression and anxiety.

They learn to cope more effectively with life’s by replacing with a supportive .

Why not start now? Let’s begin your journey to a more compassionate and resilient you together.

🍽️ Ever wondered what Mindful Eating is all about?

Swipe to dive into the transformative practice of truly being present with every bite.

Discover how this simple change chan improve your digestion, reduce overeating, and help you enjoy every meal more deeply?

Start your journey today 🥑

How many times have you caught yourself beating yourself up over something you ate?

You’re not alone. The majority of us struggle with our relationship with food, yet letting food generate stress and anxiety isn’t the answer.

Remember, food is nourishment for the body and should be treated as such.

Next time you’re eating, take a moment to truly enjoy what’s on your plate, savor each bite and appreciate how it nourished you.

Food is a part of our lives to be enjoyed, not feared.

Happy National Snack Day! 🍏✨

Today’s the perfect occasion to celebrate with mindfulness and truly savor our snacks.

Here are 3 tips to transform your snacking into a mindful experience:

1️⃣ Choose Your Snack Wisely: Opt for snacks that are not only tasty but nourishing. Think fruits, nuts, or yogurt. These choices are not only delicious but fuel your body with the nutrients it needs. 🥜🍓

2️⃣ Eat Without Distractions: Turn off the TV, put down your phone, and focus on the flavors and textures of your snack. Eating undistracted helps you enjoy your food more and recognize your fullness cues better. 📵👀

3️⃣ Savor Each Bite: Take small bites and chew slowly, allowing yourself to notice the taste, texture, and aroma of your snack. This practice can enhance your enjoyment and satisfaction, making every snack a mindful moment. 🍽️❤️

Let’s use National Snack Day as a reminder to slow down, enjoy our food, and listen to our bodies.

Self-care isn’t selfish, it’s essential.

It’s about nurturing ourselves so we can show up fully for others.

Whether it’s setting boundaries, saying no when necessary, or making healthier choices like moving our bodies, self-care is an act of kindness to ourselves.

It’s not about deprivation, but rather honoring our needs and prioritizing our well being.

Remember, when we prioritize self-care, we’re better equipped to spread kindness and support to those around us.

Taking the time to treat ourselves with the same care and empathy we extend to our closest friends can have profound effects on our well-being.

When we practice self-compassion, we create a nurturing inner environment where:

Mistakes are seen as opportunities for growth
Setbacks are met with understanding rather than criticism
Self-doubt is met with gentle reassurance

This shift in mindset cultivates resilience, boosts self-esteem, and fosters a greater sense of inner peace and acceptance.

Remember to be kind to yourself

We’ve all been there – reaching for a snack when stressed or anxious. It’s a natural response, but there are other ways to find balance and calm.

Swipe left to explore why we sometimes eat more under stress and discover three empowering strategies to navigate these feelings without relying on food.

From embracing mindfulness to getting active, and opening up about our emotions – there’s a path for everyone.

🧘‍♀️✨🚶‍♂️💬

Let’s journey together towards understanding our responses to stress and finding peace in more ways than one.

Ready to transform your eating habits?

Embrace meals without the interference of distractions.

Discover practical tips to create a environment, engage fully with your meal, and truly savor each bite.

Journey toward a more mindful, fulfilling meal experience.

Shame is like a shadow, darkening our path to growth.

It holds us back, trapping us in a cycle of self-criticism and doubt.

True change blossoms from self-compassion and understanding, not from the cold soil of shame.

Let’s nurture our minds with kindness, and watch as we transform, not because we feel inadequate, but because we recognize our limitless potential.

Finding the Sweet Spot: This holiday season, let's embrace the joy of festive treats while keeping balance in mind. 🌟

Whether it's savoring your favorite pie or toasting with a holiday drink, remember that the key to enjoyment is moderation.

Here's to celebrating with mindfulness and joy, without overindulgence! 🥂🍽️

🌟 Heartwarming Feedback from a Happy Client! 💌

There's nothing more fulfilling than receiving positive testimonials from those who have experienced my courses. Their journey of transformation is a true testament to the impact of our shared work.

As we gear up for another teaching season, I am reminded of the power of mindful learning and growth.

I'm thrilled to announce Mindful Merriment my upcoming course, specifically focused on creating an stress-free, mindful holiday season. 🎄🧘‍♀️

This course is designed to arm you with practical tools and strategies for self-compassion and joyful indulgence, transforming how you experience this special time of year.

If you're looking to approach the holiday season with a refreshed mindset and heart full of joy, stay tuned for more details on this exciting course. 📚✨

For a sneak peek or to express your interest, feel free to send me a DM.

Let's embark on this journey towards a more peaceful and fulfilling holiday season together! 💌

🌟 Dreaming of a Stress-Free Holiday? 🎄

While we often romanticize the holidays throughout the year, the reality often brings a whirlwind of stress when they finally arrive.

But what if we could change that?

With a few mindful adjustments, we can transform our holiday experience.

I'm excited to announce that I'm working on a special course designed to bring more peace and joy into your holiday season.

This course is all about embracing self-compassion, redefining indulgence, and equipping you with tools to approach the holidays with a calm and joyful heart. 📚🕊️

If you're ready to leave behind the holiday stress and step into a season filled with genuine happiness and relaxation, this course is for you. 💌 Send me a DM to learn more and be the first to know when it launches.

Let's make this holiday season one to remember for all the right reasons! 🎉💌

Let's talk about something that so many of us deal with - overeating.

Life can throw us curveballs, and sometimes food becomes our comfort. Whether it’s stress, boredom, or emotions, we all have moments when we reach for the extra serving.

But guess what? It’s OKAY to have those moments. We all do!

There are many reasons why we overeat. Swipe to explore them ➡️

Remember to be kind to yourself and to practice self-compassion on this journey.

Do you ever feel like your relationship with food is on autopilot? 🥦🍔

Discover 5 common signs of mindless eating and why shifting to a more mindful approach can transform your health and happiness! 🧠

🍽️ Speedy Meals - Eating fast means missing satiety signals. Mindful Tip: Savor each bite.

🌧️ Post-Eating Guilt - Negative emotions with food can harm mental health. Mindful Tip: See food as nourishment.

🍔 Consistent Overeating - Mindless munching can lead to health issues. Mindful Tip: Eat till satisfied, not stuffed.

💭 Emotional Eating - Using food as an emotional crutch can create dependencies. Mindful Tip: Process feelings without food.

📺 Distracted Dining - Multitasking while eating diminishes the experience. Mindful Tip: Be present during meals.

Eating mindfully isn't just a trend, it's a way to deeply connect with our bodies and our meals. Swipe to dive deeper into each sign and discover the transformative journey of mindful eating.

Mindful Eating isn’t about counting calories or restricting yourself.

It’s about experiencing food in a way that nourishes not just your body, but also your soul.

Mindful Eating will allow you to discover the joy of truly tasting, savoring, and loving what you eat.

Are you ready to redefine your relationship with food and make every meal an experience to cherish?

Embarking on a journey to transform your relationship with food?

Here are three of my all-time favorites reads that not I my deepened my understanding of but also changed the way I approach each meal.

These are some great books written by experts on the field such as Geneen Roth, Dr. Susan Albers, Ruth Wolever and Beth Reardon that have been instrumental in my journey towards mindful eating.

If you’re seeking clarity, wisdom, and a fresh perspective on , these reads are indispensable.

Embracing the power of pen and paper to heal your relationship with food 📖✍️

Through journaling, we can delve deep into our emotions, triggers, and patterns, transforming our relationship with food through a journey of mindfulness and appreciation.

As we document our thoughts, we pave the way for a healthier connection between our plates and our souls.

Dive deep and write freely. Remember, no one needs to see what you’ve written.

Every bite is a moment to be present.

This vanilla custard was the creamiest vanilla flavor that I’ve ever had.

As I enjoyed this sweet treat 🍦 I made a conscious choice to embrace the experience.

This allowed me to know when to pause and when I had had enough, even though I hadn’t finished it.

Today, I invite you to join me in being fully present with your food, relishing every flavor and texture. Listen to your body’s cues and experience the satisfaction that comes from honoring ‘enough’.

Finding balance is a dance that accompanies us through every stage of life 🌱

As we grow older, physical balance becomes a conscious practice, supporting our movements and grace.

Yet balance extends far beyond the physical, weaving its way into the very fabric of our lives.

In our relationship with food, invites us to explore a gentle equilibrium, nourishing our bodies and souls with intention and self-compassion 🍽️💖.

Just as we practice standing on one foot, let us cultivate a loving balance in our daily lives - savoring each bite, embracing every moment, and holding space for ourselves with kindness and warmth.

Here's to a harmonious life filled with joy and balance.

If you’d like support on this beautiful journey, I’m here for you.

At the beginning of 2023, I began lifting weights with personal trainer Luciano Capitano

It is remarkable, I feel different, of course stronger which is remarkable, but it also comes with a flood of pure grief.

“Why didn’t I do this before now?” “I could have had more time and a better quality of life”.

There is sadness that comes with change, regret, frustration, and yet there is the wonder of the positives. We must acknowledge all of it.

It makes us human ❤️

In a world where we’re bombarded with countless diets, nutrition plans, and wellness trends, it’s important that you know that there’s no one-size-fits-all solution when it comes to transforming how you relate yourself to food 🍽️💚

Each of our stories are filled with unique experiences, preferences and needs. It’s crucial to honor our individuality along the way towards a healthier relationship with food.

Whether we’re working towards overcoming emotional eating, healing our bodies or finding balance in our dietary choices, the key lies in understanding that our path is deeply personal.

What works for someone else may not work for you, and that’s perfectly okay! 🙌

By embracing our own journey, we empower ourselves to explore, experiment and discover what truly nourishes us on a physical, mental, and emotional level.

It’s about listening to our bodies’ whispers, cultivating self-compassion, and making choices that align with our unique needs and values.

Reintroducing myself with open arms and a heart full of purpose 👋💖

Early on my career I volunteered as a facilitator of a support group for parents of bulimic children. This experienced allowed me to delve into the depths of their experiences, witnessing the challenges they faced.

This journey ignited a fire within me, leading me to explore the realms of overeating and bulimia in my private practice.

My own relationship with food has been a lifelong struggle causing pain and difficulties since childhood. The weight fluctuations I endured made me a target for hurtful comments that somehow have shaped my path.

It was during those earlier career moments that I decided to turn inward and examine my own connection with food.

I am deeply in love with food- its state, its creation, and the joy it brings others. But I’ve witnessed how it can consume our thoughts, leaving little room for the wonders life has to offer.

It’s your turn to break free and create space for more.

With every step I take, my journey towards food freedom grows.

My goal is to share this liberation with others, empowering them to embrace mindful eating and find self-compassion.

I invite you to join me on this transformative voyage as we nourish our bodies, minds and souls together.

If you want food to be a source of joy and not a prison, hit that follow button 🌎🩵

Did you know that sleep plays a major role in our eating habits? 😮

Poor sleep can disrupt our body's natural hunger and satiety signals.

When we're sleep-deprived, we tend to crave high-calorie, sugary, and fatty foods as a quick energy fix. But it doesn't end there!

Lack of sleep can also throw off our hormone balance, affecting our metabolism and increasing the risk of weight gain

Remember to prioritize your sleep and nourish your body with quality sleep for healthier eating habits! 🌙💪

Compassion is often thought of as something we extend to others, but it’s just as important to give ourselves the same level of kindness, understanding, and care.

In this blog, I explore the power of self-compassion in improving mental health and well-being. Research shows that practicing self-compassion can lead to reduced anxiety and depression, improved self-esteem, and a greater sense of resilience.

If you’re looking for ways to boost your mental health, I invite you to read this blog post and learn how to cultivate self-compassion in your own life.

How Self-Compassion helps to improve our mental health Discover the transformative power of self-compassion and how it can improve your mental health, reduce stress and anxiety, and more...

Grateful for this in-person meeting with my amazing writing teacher, Darlene Frank Writing

It was a sacred moment to finally connect after meeting online. Darlene has inspired me to share my thoughts through the written word.

The delicious food and sunshine made it even better. We event went on a photo adventure searching for plants and doors. I loved it.

Traveling, learning, and good food. What more could I ask for?

I love this...food for thought...

Oh my God, what if you wake up some day, and you're 65, or 75, and you never got your memoir or novel written, or you didn't go swimming in those warm pools and oceans all those years because your thighs were jiggly and you had a nice big comfortable tummy; or you were just so strung out on perfectionism and people-pleasing that you forgot to have a big juicy creative life, of imagination and radical silliness and staring off into space like when you were a kid? It's going to break your heart. Don't let this happen.
Anne Lamott