Healthy Eating Resources
Welcome to the Healthy Eating Resources page
of the Stress Free UC +Health Study!
Click here to quickly access our audio guides.
This page is for participants in the Healthy Eating program only. As part of this program, we have created nine helpful audio resources to help you reach your goals related to mindful eating and managing cravings.
Instructions: We ask that you listen to at least one audio per week. It doesn't matter which audio you listen to -- only that you get into the practice of checking in with your body and hunger levels each week!
For your first time practicing Mindful Eating or Urge Surfing, we recommend starting with the 5-minute audio introductions. Then, you can proceed down the list for subsequent booster sessions and more tailored practice.
What is Mindful Eating?
Mindful eating is the practice of cultivating an open-minded awareness toward our eating behaviors and the ways in which the foods we choose to eat affect our minds and bodies.
Click here for some Mindful Eating FAQs!
What is Urge Surfing?
Urge surfing is a mindfulness technique that can be used to manage unwanted desires or cravings. With our audio guides, you will learn to watch your cravings openly, like waves, until they pass.
Click here for some Urge Surfing FAQs!
Audio Introductions
Start here for your first time with either Mindful Eating or Urge Surfing!
Mindful Eating
Learn to recognize the "why," "what," and "how" of eating to more fully enjoy foods consumed (5 minutes). Prepare a tasty, bite-sized treat for this activity!
Urge Surfing
Learn to view your cravings openly and non-judgmentally and "ride the wave!" (5 minutes). Prepare a tasty, bite-sized treat for this activity.
Booster Audios
Proceed here if you have completed the Mindful Eating or Urge Surfing introductions!
Mindful Eating
Continue your mindful eating practice (3 minutes). Prepare a tasty, bite-sized treat for this activity!
Urge Surfing
Continue your urge surfing practice (3.5 minutes). Prepare a tasty, bite-sized treat for this activity!
Additional Practice
Try these if you have completed the introductions and booster sessions, for more tailored practice!
Mindful Eating
Mindful Eating Option 2
Practice the when and how of eating tasty foods, rather than eliminating them altogether (4 minutes). Prepare a tasty, bite-sized treat for this activity!
Taste Satisfaction
Learn to obtain the same enjoyment from a smaller amount of food (6 minutes). Prepare a tasty, bite-sized treat for this activity!
Visualization
Practice eating mindfully for an upcoming meal (1 minute). No snack needed!
Urge Surfing
Hunger Awareness
Learn to identify your hunger levels and eat when moderately hungry (3 minutes). Great for those who tend to undereat or overeat in response to stress. No snack needed!
