Home

The main page with news and information

Discussion Forum

Talk to other Am I Hungry? participants or licensees.

How to Use This Site

Frequently asked questions about this site

Contact Information

Click here to find out contact information

AmIHungry.com

Information about Am I Hungry?

Find a program

Type in your city, state, or other keyword below to find an Am I Hungry?® Licensee in your area.



List of Licensees

Home

Contact

About

8 programs
are starting soon!

» more information

Username:

Password:  

Forgot your username or password?

Welcome to AmIHungry.net
your Member Portal!

Am I Hungry?® Participants

Welcome! This Member Portal provides mindful eating resources, tools, news and an online community for our participants in our mindful eating programs.

Am I Hungry?® Licensees

Welcome! Mindful Eating workshop facilitators, coaches, and therapists may use this Member Portal to provide mindful eating resources, news, and program information. You may also share ideas and best practices with other licensees.

Interested in Am I Hungry?®

Visit http://AmIHungry.com to read articles, find out about our workshops, buy books, CDs and DVDs or arrange a keynote by Dr. May for your organization.

Your Picture of Health

By Michelle May, M.D. Have you ever seen a photo mosaic? From a distance, it looks like an ordinary portrait, but up close, you realize that it’s actually comprised of thousands of small detailed photographs. Your health is like that: a mosaic of the thousands of small decisions you make about your eating, physical activity, and well-being. No single decision determines the outcome, but altogether, they create your picture of health. Here are six surprisingly small resolutions that add up to big changes: 1. Find the middle ground. Think of eating and physical activity as a pendulum with two extremes: All and Nothing. What happens if you draw a pendulum in one direction and let it go? Of course, it swings to the opposite extreme. Too often, this is how people approach their eating and exercise choices: all or nothing. No individual snack, meal, or drink—or day on the couch—will ruin your picture of health, but a pattern of overconsumption or disregard for your health will affect the end result. Since perfection is not possible (or even necessary), find the balance in-between. When your eating and exercise plan take into account your schedule, preferences, goals, health concerns, and other issues specific to you, you’re able to establish a healthy lifestyle that is flexible enough to withstand the realities of your daily life. 2. Use nutrition information as a tool, not a weapon. Rigid rules set you up for failure because when your favorites are off-limits, you’ll still want them. This can trigger cravings, overeating, and guilt, so you may find yourself in the trap I call the “eat-repent-repeat” cycle. Instead, enjoy the foods you really love without guilt. This freedom actually decreases cravings and overeating, and increases enjoyment and moderation. When guilt is no longer a factor, common sense prevails. Remember that all foods can fit into a healthy diet. Just keep in mind the common-sense principles of balance, variety, and moderation when deciding what to eat: balance eating for enjoyment with eating for nourishment; choose a variety of foods to feel healthy and satisfied; and practice moderation in all things. If your eating is out of balance, simply ask yourself, “Is there a healthier choice I could make without feeling deprived?” You may discover that you are just as satisfied with frozen yogurt in place of ice cream, whole grain crackers instead of chips, or a small instead of a large. That is balance, variety, and moderation. 3. Check your fuel gauge. You wouldn’t pull into a gas station to fill up without first checking your fuel gauge. But how often do you eat just because it’s there? To recognize the difference between wanting to eat and needing to eat, pause and ask yourself, “Am I hungry?” It’s a deceptively simple question. You’ll probably be surprised to discover how often you feel like eating just because you’re bored, tired, stressed, or want a reward. Eating food your body doesn’t need leads to weight gain—and doesn’t meet your emotional needs very well either. By asking “Am I hungry?”, you may sometimes realize that you’re too hungry. Skipping meals, especially breakfast, sets you up for overeating and poor choices. Keep nutrient rich foods on hand for snacks. Examples of great choices include a handful of nuts, fresh or dried fruit, whole grain crackers with string cheese, or a pouch of ready-to-eat tuna. 4. End eating on autopilot. Eating on the run doesn’t work because multitasking is a myth. Your brain can only focus on one thing at a time so everything else goes on autopilot—especially eating. Thiat'is why you can get to the end of a meal and feel stuffed, but strangely unsatisfied. On the other hand, mindful eating is eating with intention and attention. Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention by taking a break to eat. Make eating an opportunity to refuel and recharge. Minimize distractions, pay attention to your hunger and fullness cues, and appreciate the aromas, appearance, and flavors of the meal. Awareness of your body’s fuel needs and conscious enjoyment of the entire experience leads to greater satisfaction with less food. As you experience the benefits of eating more mindfully, ask yourself what other areas of your life would improve with less multitasking and more intention and attention. 5. Exercise for health, not punishment. Don’t make the mistake of exercising to earn the right to eat or pay penance for eating, as in, “I was so bad at dinner last night; I’ll spend an extra hour on the treadmill.” This negative approach leads to dread and avoidance. Instead, exercise for energy, productivity, health, function, and longevity. Find activities that you really enjoy and that work well in your schedule. Even busy people quickly discover that it’s a great return on their investment when they focus on the benefits. Exercise is so valuable in fact, that if you’re too busy to exercise, you’re just too busy. If you aren’t in shape yet, start small and you’ll quickly adapt. Picture that pendulum: small steps practiced consistently are more effective than one large, temporary overhaul. 6. Take responsibility for your well-being. Self-care is not an indulgence, it is a necessity. But don't expect someone else to say, "You know what you really need? Time for yourself!" You have to believe you deserve it and be willing to invest your precious resources to make sure you get it. Even the little things—restful sleep, connecting with family and friends, time for favorite hobbies, quiet relaxation—all contribute to your effectiveness, health, and vitality. When you keep the big picture in mind, tile by tile, choice by choice, you’ll create a masterpiece of good health and your best year yet! Eat Mindfully, Live Vibrantly! Michelle May, M.D.

Michelle May M.D.

Michelle May is a physician and recovered yoyo dieter. She founded Am I Hungry?® to provide an alternative to restrictive and ineffective dieting.

Click Here To Read
Charlene's Journal

Charlene is a journey of mindful health and self-care with Am I Hungry?

Click Here To Read
Alyx's Journal

Alyx struggles with her weight and is relearning to eat instinctively with Am I Hungry?

Click Here To Read
Lexie's Journal

Lexie learned how to trust her body again with Am I Hungry?

News Archive

Mindful Eating for Emotional and Binge Eating Retreat

Upcoming Event!

Candy and cookies and pie – oh my!

Mindful Eating is an Amazing Journey!

How to Overcome a Fear of Hunger

When you know better, do better!

Out with the Old, In with the New

Three Ways to Handle Triggers for Holiday Overeating

Gratitude for the Struggle

I can't eat what I love without overeating!

Goals vs. Intentions

Hunger Doesn’t Follow a Clock

What is the difference between Am I Hungry? and intuitive eating or HAES?

Mindful Eating in a Diet-Obsessed Culture

Let There Be Peace With Food

Mindful Eating and Weight Loss: Setting the record straight

I Can't Tell if I'm Hungry

A Compassionate Response to Emotional Eating

Mindful Eating on Vacation

7 Am I Hungry? Mindful Eating Strategies that Help You “Eat Better”

Mindful Eating with Health Issues: What If I Can’t Eat What I Love?

A Diet by Any Other Diet is Still a Diet!

Set your intention to retreat with us!

Self-Acceptance Step 1: Become Aware

Don’t Panic! Mindful Eating is a Long-Term Investment

What if We Aren't Craving More Food?

Am I Hungry? Eat Mindfully, Live Vibrantly All-Inclusive Mindful Eating Workshop and Retreat

How Long Does It Take to Learn to Eat Mindfully? By Michelle May, M.D.

The Awareness Journal: A Fly on the Wall

Am I Hungry? Mindful Eating for Emotional and Binge Eating Retreat and Therapist Training

Freshman 15

Am I Hungry? Mindful Eating for Emotional and Binge Eating Retreat and Therapist Training

Got Cravings? Three Words to Eliminate From Your Vocabulary

How to Turn Mindful Eating Into a Diet

Get Off of the Tightrope and Onto the Path!

Latest Am I Hungry? Newsletter Published Today!

Mindful Eating for Binge Eating AND for Diabetes

The June Am I Hungry Program Update has been published

Cheap Sunglasses

Am I Hungry? Virtual Coach app

Be Your Valentine

How Thoughts Become Habits

Overeating Trigger #1: STRESS

It's NOT Funny!

This website will be down for maintenance

A Love Letter to Myself

What to Do When You Overdo It

How Mindful Eating Becomes Mindful Living

Different Shades of Grey

Four Critical Lessons for Mindful Eating

Bariatric Surgery: It's STILL Not About the Food!

Stop! Don't Pull that Trigger!

Dining with Myself...Uh Oh!

How Does Mindfulness Help Diabetes Self-Management?

Your Picture of Health

Rewrite Those Ridiculous Holiday Eating Tips

Thankful for Food...The Great Connector

Boot the Bully from Your Brain

The Italian Treadmill: Do What You Love, Love What You Do

Sensuous Eating: Eat with Beginner's Mind

Do You EatSpeak?

Emotional Eating: Reading the Clues to Your Feelings and Needs

Dr. May on Dr. Oz Exploring the Power of the Mind-Body Connection

Cure for Chocoholics: Eat Fearlessly!

Habits Recreate the Past again and again

Can Mindful Eating Really Lead to Weight Loss (and does it matter)?

Foodie's Guide to Mindful Holiday Eating

Playing a Game of Chance

Duck Your Cravings

Eat, Learn, Live

Going Bananas: Weird thoughts about food caused by dieting

Check Your Fuel Gauge Before You Fill Up

Regret and Her Horrible Twin, Guilt

How to Enjoy a Cruise - Without Going Overboard

Eating 2010: Rollercoaster or GPS?

Recipes: Overeating and Instinctive Eating

The Trick to Managing the Treats

Eat What You Love, Love What You Eat - Interview with Dr. May

TOP 10 THINGS YOU’LL PROBABLY NEVER HEAR AN INSTINCTIVE EATER SAY

Would You Allow Someone to Buy You Off with Food?

TRUST YOUR GUT INSTINCTS: Tuning In to Your Body, Mind, Heart, and Spirit

THE END OF YO-YO DIETING

WHAT IS AM I HUNGRY? ANYWAY? (PLEASE DON'T ASSUME YOU KNOW!)

What Moves You? Discover the Inspiration to Change

DON'T LET A DECREASE IN YOUR BOTTOM LINE INCREASE YOUR WAISTLINE

PICTURE THIS: POSITIVE VISUALIZATION TO CREATE THE LIFE OF YOUR DREAMS

WORK IN PROGRESS

WINE TASTING AS A METAPHOR FOR MINDFUL EATING

THE FOOD LOVERS GUIDE TO TRAVEL, MEETINGS, AND DINING OUT

What You Resist Persists

Reclaim Your Time and Energy: Five Ways to Get Your Life Back

WHEN YOU LOVE WHAT YOU DO, YOU'LL NEVER EXERCISE A DAY IN YOUR LIFE!

7 STEPS TO MEANINGFUL, MAGNETIC NEW YEARS RESOLUTIONS

LEAVE THE STUFFING FOR THE TURKEY:TRY MINDFUL EATING INSTEAD

EVERYTHING I NEED TO KNOW ABOUT WEIGHT MANAGEMENT I CAN LEARN FROM A CHILD

HUNGER IS THE BEST SEASONING

PAINT-BY-NUMBER OR MASTERPIECE

Weighty Conversations

Myth #8 - You HAVE to Eat Breakfast

Don’t Eat After 7 and Six Other Weight Management Myths

Resolutions or Results

7 Strategies for Holiday Eating Without Weight Gain

Am I Hungry? Member Portal

All content on this site © 2020 Michelle May, M.D. All rights reserved.
Questions / Comments / Suggestions? Click here to contact us.
Website design and development by
Ryan Heinrick MD of Heinrick Designs.
1498234 visitors since 05.31.06