Cultivate a healthier relationship with food.


Be confident about what you eat and how you look.


Become more aware of your relationship with food. 

What is Mindful Eating?

Being mindful means that you are aware of what you are feeling right now and being fully present at the moment without judgment. 
Mindful Eating is a mindfulness practice we can incorporate at our dining table. It is not a prescribed diet but is a way of eating. It will not only help you achieve your desired weight and alleviate symptoms of illness but also it gives you confidence and awareness of your true self inside and out! It is sustainable, peaceful, and empowering. 


Who would benefit from mindful eating? 


Busy people who struggle to "eat right." 

People who are looking for solutions for:

  • unwanted weight gain, 

  • yo-yo dieting, 

  • stress-related eating 

  • emotional eating 

  • sugar/snack cravings 

  • lack of body confidence, 

  • lack of willpower around food


What can I expect?

The initial step while working with me is to explore how your emotions drive your eating habits. Through working with me, you will start to discover the root cause of your unwanted eating habits. Often my clients learn that they tend to crave sugar or binge on chips after having a stressful day at work or getting in an argument with a significant other. They find out that their eating habits are not just a matter of their lack of willpower. In most cases, there are reasons why you choose certain foods at certain moments. At this time, I usually see my client's perspective of food and nutrition dramatically shifts. Because many of them used to beat themselves so hard for their lack of willpower against sugar, snacks, and food. They learn that it is not solely due to lack of willpower and feel more empowered to adopt healthier dietary changes. 
After we discuss what drives your eating habits and understand how your emotions affect your food choices, I will introduce you to the principles of Mindful Eating. These are a series of mindfulness techniques you can apply at your dining table. For example, honoring the food and using all five senses. I tailor every single session to fit my client's lifestyle. I give tips and advice on how you can apply mindful eating principles to your life. 


Here are some things I will: 

  • give you appropriate nutrition guidance tailored to you & your lifestyle  

  • address the root cause of your undesired eating habits provide you with mindfulness techniques to re-direct your 

  • focus on cultivating a healthier relationship with food

  • provide my services with open-mindedness, I will never judge you by what you eat!

  • help you 


Also, there are things I will not: 

  • ask you to count every single calorie 

  • give you a cookie cutter diet

  • focus on your weight and body image (I believe that change in weight is a bonus while working on to establish a healthier relationship with food)


Why should I work with you?

Because I understand why you're struggling with food. Long ago, before meeting mindful eating, I also had my own issues with food, weight, and stress eating. Although I was studying nutrition and aspiring to be a Registered Dietitian, I was never confident in my body. 
When I found out about mindful eating, my paradigm shifted. It was a total game changer. I felt more confident in my body, I felt empowered and in control of what I choose to eat. I was finally released from the diet prison -calculating calories like a crazy person and exercising till I would collapse. 
And I want you to help break free from the diet prison! There is a permanent solution to weight loss without sacrificing so much of your life. 


What do you offer?

I have two different nutrition counseling packages. 
The Mindful Eating package is for people who want to establish a healthier relationship with food. 

With Mindful Eating package, you will gain:

  • more confidence in your body, 

  • a better relationship with food, 

  • feel more in control of your diet. 


Nurture package is for people with medically diagnosed, nutrition-related disease such as diabetes, hypertension, digestive disease, cancer, etc. 
With Nurture package you will gain: 

  • everything included in Mindful package 

  • confidence you can better manage your disease 

  • sense of healing through nutrition 


Mindful Eating package: 

  • One Initial integrative nutrition assessment (60min)

  • 4 follow up sessions (45 min each) 

  • Emotional eating assessment 

  • Mindful eating coaching for weight loss and disease prevention 

  • Mindful lifestyle recommendations

  • Weekly mindful eating journal review and recommendation 

Learn more here


Nurture Package:

  • Initial integrative nutrition assessment (90min)

  • 4 follow up counseling (45 min each)

  • Disease-specific medical nutrition therapy 

  • A personalized, disease-specific integrative nutrition plan 

  • Integrative nutrition education 

  • Mindful Eating coaching for disease management

  • Mindful Lifestyle recommendation 

  • Weekly mindful eating journal review and recommendation

  • Inter-professional communications with your healthcare providers (optional) 

Learn more here


How much does it cost?

Your investment for Mindful Eating package is $399. The Nurture package is $599. And the follow-up package for the Mindful Eating is $199 for 2x 45-minute sessions. I frequently offer discounts and promotions so please check out my homepage or ask me directly. 


How long does it take?

Most of my clients purchase a package which contains 4-6 sessions. In most cases, we see each other once a week. And many of my clients decide to continue working with me for follow-up after a few months until they feel more confident going on their own. 


Is there anything you don't work with?

Unfortunately, I cannot accept patients who are on dialysis, tube feeding, intravenous feeding. Also, I do not work with patients with diagnosed anorexia nervosa, bulimia nervosa, and other eating disorders. But feel free to reach out to me for referrals. 


What forms of payment do you accept?

Currently, the only health insurance plan I take is from Regence Blue Cross/Blue Shield. However, I provide various discounts and special rates throughout the year, so please subscribe to my newsletter or social media (Instagram, Facebook) for updates.

I use PayPal which is a secure and mobile payment method. I can accept Visa, MasterCard, Discover, and American Express. I also accept cash (a paper receipt is available) and personal checks.


Do you eat sushi all the time?

Although I am originally from Japan, sushi is not my favorite food... :O I like more traditional Japanese foods like hijiki, miso soup, etc. Ask me for recommendations! 


How do I get started?

Book a free 15 min phone assessment with me. Or visit Let’s Get Started page. I look forward to helping you make peace with food!

integrative nutrition? 

Integrative Nutrition/medicine emphasizes the importance of a balanced diet and healthy lifestyle improve imbalances in the body and promote individuals toward optimal health.

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Miho Hatanaka, RDN l 765-7129 l Portland, OR 97216 + online

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