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    • Hello and welcome! I am Rebecca Rowe, licensed clinical social worker with a private practice in La Porte, IN. I was born and raised in Chicago, but have enjoyed living and working in Northwest Indiana for over 4 years now. I don’t know how you found my page today, but I am very glad you did! I have great respect for those who not only recognize they need help working through their obstacles and struggles, but also move forward to seek help through therapy. At R & R Mental Health Counseling, I can help you on that journey through unconditional acceptance, empathy, and honest feedback. “Difficult Roads Often Lead to Beautiful Destinations.” I currently work with teens, adults, couples, and families as well as creating support groups related to the needs of those I am working with. We will work together to process and resolve your current stressors and obstacles and move forward in balance and harmony. I have experience working with many modes of therapy, including giving interactive feedback, practicing grounding techniques, and using mindfulness activities in session. I also utilize aspects of Cognitive Behavioral Therapy in sessions, as well as coping skills and resources to meet your unique needs. I specialize in the following issues: Stress & Anxiety, Depression, Teen Therapy, Establishing Boundaries, Dealing with Toxic People, Mindfulness, EMDR and Improving Sleep. (Click on any of these options for more information.) I personally enjoy working with people across diverse backgrounds and cultures. I also enjoy working with adolescents as well as women struggling with issues related to: self-esteem, boundaries, empowerment and taking better care of their own needs. I understand your feelings of anxiety and depression. We can work together to practice finding coping skills that work for you specifically, taking what works and leaving the rest. By using these skills daily, you can manage your fears and worries. At R & R Mental Health Counseling, you will always be supported and understood. My therapeutic style is direct, compassionate, strength-based and person-centered. I am also very warm and inviting. I practice using creativity and resourcefulness to help you feel more engaged, while offering a space to feel more open, respected and safe. I also consider myself a Hufflepuff through and through, if that means anything to you. The values of honesty, humor and courage are very important to me and my therapeutic relationship with my clients. I know the courage it takes to face your fears and struggles head on. I’m continually amazed at how well being silly and having fun go hand-in-hand with building a relationship and developing trust. We can work through the tough stuff, together. During sessions, I will listen actively and non-judgmentally to you and reflect back the things I hear. I am open to your experiences and unique perspectives. My goal is to give you a space to feel empowered and safe enough to express yourself as well as helping you identify and utilize coping skills and practical tools that will be lifelong assets for you. We will focus on the details of daily living as well as your big picture and themes or patterns that may connect them. Inquire about our FREE 30 min. phone consultation today. You can also book your session online! Qualifications School: University of Michigan Year Graduated: 2014 License No. and State: 34007714A Indiana
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December 21, 2018 by Rebecca Rowe

4 Ways to Practice Mindful Eating Every Day

Is this a scenario you can relate to?:

You sit down in front of the television or computer with a bag of chips or pint of ice cream intending to eat only one serving, but before you even know what’s happened the entire bag or pint is gone. And you have no real recollection of tasting or even enjoying it. You seem to have eaten the whole thing on autopilot.

This is how many of us eat every meal of every day, without any awareness of the food or how much we eat of it. This is mindlesseating, and it is the cause for so much overeating and weight gain in this country.

What is Mindful Eating and How Do I Do It?

Mindful eating is exactly what it sounds like – it is a practice of becoming more aware of what and how much you eat. It is not a fad diet, which are short-sighted approaches to eating, and there are no specific recipes to follow.

Instead, mindful eating is a long-term approach to eating. It’s about forming a relationship with your food, not being controlled by food. When you eat mindfully, you taste and savor each and every bite.

If this sounds like something you’d like to try, here are 4 ways you can begin practicing mindful eating every day:

1.  In Sight – In Mind

You know the old saying, “Out of sight, out of mind?” Well the opposite is also true – the food we see we tend to want to eat. If you have boxes of cookies and donuts on your kitchen counter, you are going to grab one (or more) when you pass by because your blood sugar is low, and you need energy. You’ll have an entire donut eaten before you even realize you ate it.

Your mindfulness must start in the grocery store. Stop buying unhealthy foods laden with salt and sugar, and opt for healthier foods and snacks like fresh produce and nuts. Strategically place these healthy options around your home and kitchen so you can’t help but see them first the next time you reach for something to eat.

2.  Stop Multitasking

How often do you just eat and only eat? Stop eating in front of the television, and stop eating at your computer. And if you absolutely must work through your lunch break, try alternating between tasks so you can focus on one entirely at a time.

For instance, focus on writing and sending that email, then switch tasks and spend a full minute or two on eating your lunch, savoring each bite. Then switch to another task, and back to eating and so on.

3.  Slow Down

Unless you’ve entered a pie-eating contest, there’s no rush. Too many of us wolf down our food, then wonder why we feel so sick. Pace yourself. In your mind as you chew, repeatedly tell yourself to slow down. Eventually slow, purposeful eating will become an ingrained habit, but in the beginning you need to train yourself.

4.  Gauge Your Hunger

How hungry are you when you begin to eat? Are you even hungry at all, or are you eating as an emotional response to something?

Before you dive into that large pizza with the works, gauge your real hunger level. On a scale of 1-10, if your hunger is a 3, one slice should suffice. If you’re not hungry but in a bad mood because the boss is making you stay late, don’t eat the pizza. Instead, lift your mood with a non-food treat like a funny Youtube video you know you like or by mentally planning out all the enjoyable things you’re going to do after you get out of work.

Simple. Not easy, per se, but it will become easier with practice.

Try to incorporate these tips into your everyday life. You will be surprised how mindful eating can change your entire life, from the size clothes you wear, to your health, to how in control you feel in other areas of your life.

If your mindful journey helps you to uncover certain food or emotional issues you’d like to explore further, please contact me. I have worked with many people who have food addictions or use food as an emotional response and I’d be happy to discuss how I may be able to help you.


If any of this sounds familiar or relevant to you or your teen, reach out for help today. Rebecca Rowe is a licensed clinical social worker who specializes in working with teens and families struggling with anxiety, depression & self esteem issues.

Call for your free consultation or to schedule an appointment today at (773) 706-7907. You can also schedule online by clicking here. I am happy to talk to you more about your current struggles and any other questions or concerns you may have. I really look forward to talking to you soon!


 

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Rebecca Rowe



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245 W Johnson Rd #10
La Porte, IN 46350

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