Eating Mindfully · How to End Mindless Eating and Enjoy a Balanced Relationship With Food by Albers, Susan -- Read -- Imperial Library of Trantor

Index

Author’s Note Contents Foreword Acknowledgments Introduction

Welcome What’s New in This Book? What’s Unique about This Book? What Is Mindful Eating? Shifting Out of Autopilot Eating How to Use This Book Finding Support

The Four Foundations of Mindfulness

Mindfulness of the Mind Mindfulness of the Body Mindfulness of Feelings Mindfulness of Thoughts Mindfulness in Everyday Life

What Kind of Mindless Eater Are You?

The Occasional Mindless Eater The Chronic Mindless Dieter The Mindless Undereater The Mindless Overeater The Mindless Chaotic Eater

mindfulness of the mind

#1 Awareness: Awakening Your Mind #2 Observing What’s on Your Mind #3 Moment-to-Moment Eating #4 Balancing What You Eat with How You Eat #5 Mindful Meals: Contemplating Food #6 Minding How You Eat #7 Emotional Categorizing #8 Sitting Still with Your Pain #9 Living in the Now #10 What’s on Your Mind? Not on Your Plate! #11 The Compassionate Mind #12 Dealing with the Blues Mindfully #13 “Letting It Go” Mindfully #14 Letting Go of Dieting #15 Six Sense Perceptions #16 Using Your Sense of Smell #17 Minding Your Body #18 Minding the “Just Noticeable Difference”

mindfulness of the body

#19 Meditation: Studying Your Body’s Cues Mindfully #20 Releasing Body Tension with Mindful Breathing #21 Moving Your Body Mindfully #22 Mindful Movement #23 Acknowledging Consequences Mindfully #24 Letting Go of Your Former and/or Future Body #25 Mindfulness of Mirrors #26 Getting Dressed Mindfully #27 Hunger: Listening to Your Body Mindfully #28 How Much Do You Weigh Psychologically? #29 Mindful Cravings #30 Walking or Running “The Middle Way” #31 Should You Clean Your Plate? #32 Fine-Tuning Your Palate

mindfulness of feelings

#33 Mindfully Coping with Emotional Eating #34 Enduring Difficult Moods #35 Mindful Metaphors: Visualizing Your Feelings #36 Taking a Mindful Breath #37 Mindful Eating and Relationships #38 Heart versus Hunger Cravings #39 Mindful Holiday Feasting #40 Dining Out Mindfully #41 Accepting Your Genes #42 Changing Mindless Eating Traps #43 Filling Up on Fun #44 The Mindful Mirror

mindfulness of thoughts

#45 Mindful and Mindless Contemplation #46 Changing Mindless Thinking #47 Impartial Thoughts #48 Mindful Imagery #49 Mindful Realism #50 Thinking Out Mindful Meals #51 Hearing Your Inner Food Critic #52 Enhancing Your Eating Memory #53 Minding the Inch #54 Minding Your Worries #55 Mindful Practice

mindful eating motivations

Checklist for Emotional Eaters Mindful Eating Quotations Top Ten Mindfulness Motivators Ten Ways to Practice Mindfulness of the Mind Ten Ways to Practice Mindfulness of the Body Ten Ways to Practice Mindfulness of Feelings Ten Ways to Practice Mindfulness of Thoughts Who Can Help You to Eat Mindfully? Practical Solutions for Everyday Mindless Eating Scenarios Scenario 1: Mindless Overeating Scenario 2: Mindless Undereating Scenario 3: Mindless Chaotic Eating Scenario 4: Stepping Back in the Midst of Temptation

Resources

Mindfulness Websites Healthy Eating References Eating Disorder References Books

References