Online 6-week mindful eating course
Monday nights from 19.00-21.00 CET, starting on November 10
Course dates: November 10, 17, 24; December 1, 8, 15
With Heather Gorham, registered dietitian and certified intuitive eating counsellor
Bringing awareness into your relationship with food
Have you ever…
- Felt guilt or shame after eating?
- Felt obliged to workout in order to “earn” a treat or to punish yourself after eating?
- Felt demotivated when stepping on the scale as the number never seems to go down?
- Been unable to follow a strict diet plan, and beaten yourself up over your lack of willpower?
- Feel like you can’t control yourself around certain foods?
- Reached for food to distract you from difficult emotions?
You know how it goes…
One minute, you’re “eating clean,” feeling in control. The next? You’re elbow-deep in a bag of snacks, wondering what the hell just happened.
The guilt. The frustration. The constant mental tug-of-war with food. You’re exhausted.
But deep down, you know there has to be a better way.
What if you could finally ditch the food rules and eat in a way that feels natural and satisfying?
What if you could learn to trust your body without fear, without obsession, without guilt?
That’s exactly what we’ll be working on during the 6-week programme.
For whom?
For anyone exhausted by dieting and ready to build a peaceful, confident relationship with food.
For anyone who would like to bring their mindfulness practice into the relationship with food.
Benefits of intuitive eating
What you’ll gain in 6 weeks
- Eat without guilt - no more second-guessing every bite
- Silence that internal food critic so that every meal doesn’t feel like a battle
- Turn off the diet culture noise and break free from harmful food rules
- Finally trust your body to tell you what it needs
What is intuitive eating?
Intuitive Eating is an evidence-based, self-care eating framework developed in 1995 by dietitians Evelyn Tribole and Elyse Resch.
Despite what you might think, it’s not just about eating intuitively. The framework involves better understanding and listening to your body’s hunger and satiety cues, feeling true satisfaction from your food without fear of losing control, dismantling negative beliefs and self-talk, and more. This approach integrates instinct, emotion, and rational thought, promoting a weight-neutral perspective that emphasises body respect and acceptance.
The framework is structured around ten core principles:
2. Honour your hunger: Listen to and respect your body's hunger signals.
3. Make peace with food: Allow yourself unconditional permission to eat all foods.
4. Challenge the food police: Confront and dismiss thoughts that label foods as "good" or "bad."
5. Respect your fullness: Tune into your body's signals to recognize when you're comfortably full.
6. Discover the satisfaction factor: Find joy and satisfaction in the eating experience.
7. Honor your feelings without using food: Develop coping mechanisms for emotions that don't involve eating.
8. Respect your body: Accept and appreciate your body's unique characteristics.
9. Movement - Feel the difference: Engage in physical activities that you enjoy and that make you feel good.
10. Honour your health with gentle nutrition: Make food choices that honour your health and taste buds while making you feel well.
By embracing these principles, you cultivate a more attuned and compassionate relationship with food and your body, moving away from restrictive diets and toward a more balanced and fulfilling way of eating.
Intuitive eating is not just another trendy diet
The intuitive eating framework has been validated by more than 200 scientific studies. The framework helps you step away from chronic and yo-yo dieting. These eating patterns can lead to weight cycling, a constant up and down cycle of your body weight, which is considered a risk factor for cardiovascular disease, inflammation, high blood pressure, and insulin resistance.
Intuitive Eating is positively correlated to improved body appreciation, image, and function, as well as increased mindfulness, self-esteem, and wellbeing. Intuitive eaters report less body shape and weight concerns, less emotional eating, anxiety, and depression.
What you’ll learn in 6 weeks
- How to stop obsessing over food and start trusting your body
- The science of intuitive eating (and why diets fail)
- Practical tools to make peace with eating
Meet the teacher
Heather Gorham is a registered dietitian and certified intuitive eating counsellor who helps people unlearn diet culture and rebuild trust with food and their bodies. Her approach is grounded, compassionate, and free from gimmicks, because healing your relationship with food shouldn’t require perfection. Heather believes in meeting people where they are and creating a safe, shame-free space to explore what nourishment truly means. She’s not here to fix anyone; she’s here to walk alongside them on the path back to themselves.
Course practicalities
- The course will be held in English
- 6 sessions of 2-hours, short break included
- Printable workbook for deeper reflection during the sessions
- Weekly email with additional resources and exercises to continue and deepen your journey at home
What you can expect
- Course based on the 10 principles of intuitive eating,
- Guidance from a registered dietitian who is certified as an intuitive eating counsellor by Evelyn Tribole and Elyse Resch
- Small group to create a safe space for sharing, learning, and growing together
- 6 sessions of 2-hours, all sessions are led in English
- Practical exercises during the session
- Workbook for deeper reflection during the sessions
- Weekly email with additional resources and exercises to continue and deepen your journey at home
- An accepting, non-judgemental, and weight-neutral environment
Recommended reading: Intuitive Eating: A revolutionary anti-diet approach (4th edition) by Evelyn Tribole and Elyse Resch. Please note this book is not included in your course fee but can be a helpful resource in your journey.
Read here our free article about your inner eating voices.
Rate
€349 (incl. VAT) / €288 (excl. VAT)
The fee includes:
- 6 x two-hour sessions (12 hours in total)
- A comprehensive workbook
- Journalling prompts and audio practices per session for home practice
- Weekly emails with extra exercises to further your experience at home
- Availability of the teacher for intuitive eating-related questions in between the sessions
Receive 10% off the fee with the Brussels Mindfulness membership fee.
Don't wait any longer - register today
Health insurance reimbursement:
Many Belgian health insurers offer a small reimbursement for participating in a group course with a dietitian. It’s worth checking with yours; every little bit helps.
Flexible Payment Options:
If you are facing financial difficulties, please contact us to arrange payment in two instalments.
Employer Reimbursements:
For employer-sponsored reimbursements, kindly provide us with the necessary invoice details. The applicable fee is €349 (exclusive of VAT).
Diplomatic Status:
If you have diplomatic status, please let us know to process your VAT exemption.
Sign up today and change your relationship with food for good!
Are you ready to explore new ways to relate to your body and food?
Join now and discover this life-changing principles and practices, supported by a safe environment; like -minded people and an exprienced food counselor.
Health & Well-being Guidelines - In-person
While meditation and well-being courses, workshops and other in-person events can be very nourishing; they can demand some stability of psychological health and can be triggering for some people.
Have you experienced significant trauma or psychiatric illness, or are your currently struggling with your mental health such as with anxiety, depression, or burnout? If so, it's important for you and the mindfulness trainer to discuss your specific situation as they might not be able to give you the kind of individual psychological care and support you need right now.
If you are currently under the care of a mental health professional, please discuss your attendance with them. You should be in a relatively stable period of mental well-being and have adequate psychological resilience.
Please fill in the questions in the registration form as open and honestly as possible to give us an idea of your current situation. The teacher of the event may reach out to you for more information.
We also ask that if you are feeling ill to consider not attending the class, for the health and safety of the trainer and others in the group. Listening to your body and taking rest can also be an important act of self-care.
If you are unsure, or have any questions or concerns, don’t hesitate to get in touch with us directly at info@brusselsmindfulness.be.
Questions?
Do not hesitate to get in touch with us if you have any questions. For all administrative and practical questions, please contact us via info@brusselsmindfulness.be. For questions about our courses and events, have a look at our FAQ.
Many thanks for your registration. We look forward to meeting you soon.
Registration
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