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Mindful Eating For Dummies

Book Description

Ditch the fad diets and discover how to eat mindfully

Packed with tips to help you make lasting dietary changes, Mindful Eating For Dummies paves the way for redefining your relationship with food, challenging your attitude about eating and making attainable changes to integrate mindful eating into everyday life. This no-nonsense, friendly guide offers essential guidance to get healthy, lose weight and avoid negative thought patterns associated with food—the mindful way.

Mindfulness allows you to pay attention to what is going on in your surroundings in order to keep yourself alert and able to react effectively in the present. When applied to eating habits, the practice of mindfulness helps you to pay close attention to the sensation and purpose of each mouthful of food to avoid overeating and fully discover the joys of your meals.

  • Learn how to reduce overeating and change your approach to food forever

  • Begin to choose healthy foods mindfully

  • Find advice on eating mindfully when you're dining out

  • Discover how mindful eating can combat emotional hunger

  • Whether you want to develop a healthier relationship with food to lose weight, manage a diet- or lifestyle-related illness or simply experience a better awareness and connection at mealtime, Mindful Eating For Dummies is your go-to guide for getting it done.

    Table of Contents

      1. Introduction
        1. About this Book
        2. Foolish Assumptions
        3. Icons Used in This Book
        4. Beyond the Book
        5. Where to Go from Here
      2. Part I: Getting Started with Mindful Eating
        1. Chapter 1: Discovering Mindful Eating
          1. Exploring the Different Slices of the Mindful Eating Pie
          2. Who Can Benefit from Mindful Eating?
            1. Indulging in the richness of mindful eating
            2. Exploring the world around you
            3. Welcoming the universe within
            4. Serving up a broader definition of mindful eating
            5. Looking at the pleasure – and pain – of eating
          3. Taking a Holistic Approach
            1. Discovering a healthy relationship with food
            2. Reflecting a larger relationship
          4. Building a Solid Foundation: Delving into Mindfulness
            1. Dropping the speech balloon
            2. Observing the observer
            3. Training the puppy
            4. Focusing on the gift of the present moment
        2. Chapter 2: What You Can Expect to Gain (or Lose) from Mindful Eating
          1. The Benefits of Mindfulness
          2. The Rewards of Mindful Eating
            1. Feeling good in your body
            2. Feeling subpar?
          3. Mindfully Moving towards Feeling Better about Your Body
            1. Breaking free from dieting
            2. Shedding the excess: losing weight
            3. Time out: reducing stress
            4. Managing chronic health conditions
          4. Feeling Good in Your Life
          5. Minding Happiness
            1. Discovering true contentment
            2. In pursuit of happiness
          6. Freedom from the Struggle
      3. Part II: Preparing the Ground for Mindful Eating
        1. Chapter 3: Getting Mindless by the Mouthful
          1. Mindfulness versus Mindlessness
            1. Mind-less-ness: Less of what?
            2. Mind-full-ness: Full of what?
            3. Away with the fairies: Discovering the different forms of mindlessness
            4. A busy mind, an active brain
            5. Geared towards mindlessness
            6. Advantages of mindlessness
            7. Disadvantages of mindlessness
          2. Mindless Eating and the Disappearing Food Act
            1. Are you eating mindlessly?
            2. Being aware of cues and triggers to eat
            3. Identifying the mindless eater in you
          3. Having a Full Belly but Wanting More
        2. Chapter 4: Getting Ready for Your Mindful Eating Journey
          1. Discovering Your Middle-Way Approach
            1. The Goldilocks zone: Finding your ‘just right’ approach
            2. Too loose versus too strict
          2. Starting a Mindful Eating Journal
          3. The Four A’s to Successful Change
            1. Awareness
            2. Acceptance
            3. Alignment
            4. Action
          4. Achieving Your Goals with Mindful Eating
            1. Setting realistic expectations
            2. Identifying your health goals
            3. It’s the path, not the destination: Focusing on the present
        3. Chapter 5: Cultivating a Supportive Mindful Eating Mindset
          1. Cultivating Your Garden of Mindful Attitudes
            1. Indulging acceptance
            2. Embracing non-judgment
            3. Discovering how to let go
            4. Cultivating curiosity and openness
          2. Developing Self-compassion
            1. Why self-compassion trumps self-criticism
            2. How self-compassion can save you from yourself
          3. Fostering an Attitude of Gratitude
        4. Chapter 6: Choosing Healthy Foods Mindfully
          1. One Size Doesn’t Fit All: Different Approaches to Healthy Eating
          2. Voting with Your Food Dollars
            1. Vote for real food
            2. Vote for plants
            3. Vote for sustainability
          3. Buyer Beware: Buying Food
            1. Mindful grocery shopping
            2. Exploring your alternatives to the supermarket
        5. Chapter 7: Mindful Meal Preparation
          1. Exploring Your Relationship with Your Kitchen
            1. Getting a fresh perspective on your kitchen
            2. Stepping into the kitchen: Mindful transitioning
            3. Mindfulness in the kitchen
            4. Minding your mood in the kitchen
            5. Feng shui the kitchen
          2. Mindful Meal Creation
            1. A drop of inspiration: Recipe exploration
            2. Mindful food preparation: Bring out your good china
      4. Part III: Practicing Mindful Eating
        1. Chapter 8: Tooling Up for Mindful Eating
          1. Connecting with Your Inner Body
            1. Performing a body scan
          2. Exploring the Hunger-fullness Scale
          3. Pressing the Mute Button: Tuning Out Pesky Distractions
          4. Giving Thanks: A Speed Bump to Eating
            1. The many ways to express gratitude
            2. Getting creative: Different ways to give thanks
          5. Putting on the Brakes: Discovering How to Slow Down
            1. What eating too fast does to your waistline
            2. What slowing down does for your life
            3. Tips to mindfully slow down your meals
        2. Chapter 9: The Many Ways to Practice Mindful Eating
          1. Building Your Foundation: A Traditional Mindful Eating Practice
            1. Fueling your life’s purpose
            2. Total interconnection
            3. Last bite of your life
          2. Tasting Your Senses
            1. Exploring sight: colors and delight
            2. Exploring smell: What’s cooking?
            3. Exploring sound: Music to your mouth
            4. Exploring taste: A burst of juicy joy
      5. Part IV: Mindful Eating, Mindful Life
        1. Chapter 10: Mindful Eating for Families
          1. Cultivating a Mindful Eating Environment at Home
            1. Benefiting from shared meals
            2. Creating an atmosphere for mindful eating
          2. Mindful Eating with Kids
            1. Resigning from the ‘clean your plate’ fan club
            2. Being patient with picky eaters
            3. Including children in meal selection and preparation
            4. Setting a mindful example
            5. Mindful eating exercises for children
        2. Chapter 11: Mindful Eating in Social Situations
          1. The Challenge of Eating Mindfully in Social Situations
          2. Don’t Miss Out on the Fun: Eating at Social Events
            1. Doing one thing at a time
            2. Pausing before you eat
            3. Noticing your triggers
          3. Choosing Wisely: Eating in Restaurants
          4. Proceed with Caution: Eating during the Holidays
            1. Disrupting your typical routine
            2. Working with cravings
            3. Minimizing mindless eating episodes
          5. On the Go: Eating Mindfully while Traveling
            1. Planning ahead
            2. Healthy travel tips
        3. Chapter 12: Overcoming Obstacles to Mindful Eating
          1. Working with Cravings
            1. Becoming mindful of cravings
          2. Getting Back on Track: Lapse and Relapse
            1. Paying attention: Every moment is a new moment
            2. Making mistakes: Blessings in disguise
            3. Forgiving yourself and moving on
            4. Practicing self-compassion
          3. Mindful Eating for Busy Schedules
        4. Chapter 13: Feeding Your Emotional Hunger
          1. Are You Really Hungry?
          2. Ten Questions to Ask Yourself Before You Eat
          3. Why You Eat When You’re Not Hungry
          4. Seeking the Power of Pleasurable Distraction
          5. Eating Your Emotions
            1. Noticing emotional triggers
            2. Covering over the surface: distracting and avoiding
            3. Stop running away: feeling what you feel
          6. What Are You Really Hungry for?
            1. Fulfilling your heart’s desire
            2. Experiencing the simple pleasures in life
      6. Part V: The Part of Tens
        1. Chapter 14: Ten (or so) Misconceptions about Mindfulness
          1. I Can’t Stop Thinking! Am I Doing It Wrong?
          2. The Purpose of Mindfulness Is to Go Blank and Not Think
          3. I’m Not Any Good at It!
          4. It’s a Cult/It’s a Religion/It’s Against Religion/It’s Spiritual
          5. It’s So Simple, It Must Be Easy
          6. It’s the Answer to All My Problems
          7. Mindfulness Is about Running Away from Reality
          8. Mindfulness Has No Credibility; It’s Just a Passing Fad
          9. You Have to Sit Down to Be Mindful
          10. I Don’t Have Time for Mindfulness
          11. Mindfulness Equals Physical Discomfort
          12. You Have to Meditate to Practice Mindfulness
        2. Chapter 15: Top Ten Tips for Mindful Eating
          1. Sit Down (but Not in the Car)
          2. Pause Before You Eat (Breathe, Smell and Give Thanks!)
          3. Become a Leftie, or a Rightie
          4. Chew, Chew, Chew Your Food
          5. Brake between Bites
          6. Eat in Silence for at Least Two Minutes
          7. Take the First Three Bites with Your Eyes Closed
          8. Make It Special
          9. Stage Habitual Reminders
          10. Only Eat When You Eat
        3. Chapter 16: (Almost) Ten Ways to Mindlessly Eat Less
          1. Rethink Convenience
          2. Out of Sight, Out of Mind
          3. In Sight, after the Bite
          4. Downsize Your Dishware
          5. Tall and Skinny (versus Short and Wide)
          6. Take Half to Go
          7. Saving a Dime Is Bad for Your Waistline: Don’t Buy in Bulk
          8. Downsize the Display (Minimize Variety)
          9. Discover Your Mindless Margin
        4. Chapter 17: Ten Paths to Expand Your Mindful Eating Experience
          1. Become a Member of the Center for Mindful Eating
          2. Start a Mindful Eating Group
          3. Get One-on-One Coaching
          4. Attend a Mindful Eating Retreat
          5. Attend a Mindfulness Retreat
          6. Take a Course on Mindfulness
          7. Keep a Mindful Eating Journal
          8. Grow Your Mindfulness Library
          9. Stay Mindfully Connected with Websites and Social Media
          10. Use Technology to Support Mindfulness
      7. About the Author