The Mindfulness-Based Eating Solution · Proven Strategies to End Overeating, Satisfy Your Hunger, and Savor Your Life by Rossy, Lynn -- Read -- Imperial Library of Trantor

Index

Contents Introduction Chapter 1: You Can Have Your Cake and Eat It Too!

The Mindfulness-Based Eating Solution

Mindfulness Intuitive Eating Mindless Eating

And the Research Says… And the Participants Say… Overcoming the Diet Mentality

Diets Don’t Work Why Diets Don’t Work

Beginning Steps to Take

1. Get Off the Diets 2. Get Off the Scale 3. Set One Goal (Besides Weight Loss) to Get You Started

What’s in the Book

Chapter 2: Taking Your Life Off Automatic Pilot

Mindlessness

Living on Automatic Pilot Eating on Automatic Pilot

Eating Without Tasting Are You a Mindless Eater?

Why Are We So Mindless?

Mindfulness to the Rescue

Mindfulness Defined

Component #1: Intention Component #2: Attention Component #3: Attitude

Practicing Mindfulness Making Time for Practice Read the Warning Label

Chapter 3: The BASICS of Mindful Eating

BASICS of Mindful Eating

B—Breathe and belly check for hunger and satiety before you eat A—Assess your food S—Slow down I—Investigate your hunger throughout the meal, particularly halfway through C—Chew your food thoroughly S—Savor your food

Mindful Eating Exercises Practicing with the BASICS

Chapter 4: The Mindfulness Approach to Forbidden Food

Facing Your Forbidden Foods The Three Food Wisdoms

Food Wisdom #1: Eating with permission (no forbidden food) Food Wisdom #2: Eating the “right amount” (or “just enough”) Food Wisdom #3: Knowing and respecting your habits and triggers with food

Chapter 5: Thoughts and Beliefs That Lead You Straight to the Fridge

Thoughts That Rule Our Lives

The Categorizer The Rule Maker The Perfectionist The Defeatist The Two Year Old The Blamer The Comparer The Labeler

Some Wisdom About Thoughts Ways of Working with Thoughts

Mindfulness of Thoughts Mindfulness of the Present Moment The Sky Is Blue Is It True? Respond to Your Cognitive Distortions Special Circumstances

Cultivating Helpful Thoughts What Do You Believe?

Chapter 6: What Are You Really, Really, Really Hungry For?

Physical Hunger Versus Cravings Emotional Eating

Food = Entertainment and Freedom from Boredom Food = Comfort and Escape Food = Love

Understanding and Accepting Unpleasant Emotions Managing Your Emotions

Mindfulness of Emotions Broadening the Focus Learning the Lesson

What Are You Really, Really, Really Hungry For?

Honoring Your Immediate Needs Discovering Your Values and Dreams

Emotionally Renewing Yourself

Chapter 7: Moving in Ways That Feel Delicious

The Exercise Dilemma Ornamental Versus Instrumental View of the Body Every Movement Counts Make Your Workplace Active The Benefits of Paying Attention Moving As You Age or Are Injured Let’s Get Started

Make It Enjoyable Be Consistent Schedule Activity into Your Day Visualize Yourself as an Active Person Make Your Plan

Chapter 8: Making “Healthy Fast Food” in a Hurry-Up World

The Perils of Convenience Eating Extra Benefits of Cooking at Home “Healthy Fast Food” Defined

Easy to Cook Fast to Prepare Doesn’t Break Your Budget Tastes Yummy Good for Your Body’s Health Organic, Local, or Seasonal Ingredients

Chapter 9: Enjoy Every Bite: How to Become a Conscious Connoisseur

What is a Conscious Connoisseur? Becoming Conscious with Food

What, When, Why, and How You Eat Honor Your Body and Your Taste Buds The Impact of Your Food Choices

Becoming a Connoisseur

Choosing Delicious, Satisfying Food Be Fully Present for the Pleasure of Eating Explore the Wonderful World of Food

Chapter 10: Continuing on the Path of Mindful Eating and Living

Major Lessons Your Personal Plan of Action Mindfulness Meditation Practice A Tiny Resource List The Gift of Gratitude

Acknowledgments References About author

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