210 pages

English

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Eat, Drink, and Be Mindful , livre ebook

New Harbinger Publications - Susan Albers

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210 pages

English

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Description

Eat, Drink, and Be Mindful is a new tool for dealing with the age-old problem of mindless overeating. The author currently uses this workbook with clients in her Mindful Eating Support Groups. The book is a collection of more than seventy worksheets she has created. The workbook is organized around the seven skills of mindful-eater-awareness: observing, being in-the-moment, acceptance, letting go, non-judgment, and mindfulness of the environment. Each worksheet is one to two pages. This concise, easy-to-use guide is great for introducing people to mindful eating. More advanced mindful eaters love the journal format. It is also a helpful tool for therapists to use with their clients.

Fans of Eating Mindfully, yo-yo dieters, dietitians, therapists, and doctors would be primary and secondary markets for this book. The workbook combines the ancient wisdom of mindfulness meditation techniques with cognitive behavior skills and cutting edge approaches to implementing and sustaining lasting change. In her first book, Albers, a psychologist and mindful eating expert, reveals how overeating or chaotic eating can be improved with mindful eating techniques.

Informations

Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	1
EAN13	9781572249738
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0910€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

•฀escur฀gebecwaramo฀eh฀nu฀efo฀•฀make฀wise฀food฀choices •฀end฀emotional฀eating฀•฀be฀in฀the฀moment฀at฀mealtime •฀practice฀self-acceptance฀and฀compassion฀

eat A N E W H A R B I N G E R S E L F  H E L P W O R K B O O K ,weight, and appearance. It presents a sane and novel approach to ﬁnding a balanced “This book could be a godsend for anyone suffering from lifelong issues around eating, drink relationship to food, eating, and your body through mindfulness.” —JON KABATZINN, PH.D., author ofFull Catastrophe Living

, and be mindful eat, drink, and be mindful

how to end your struggle with mindless eating and start savoring food with intention and joy

susan albers, psy.d. author ofEating Mindfully

“hs book could be a godsend or anyone suferng rom lelong ssues around eang, weg, and appearance. ï presens a sane and novel approac o îndng a balanced relaonsp o ood, eang, and your body roug mndulness. he book s wrten by someone w obvous dep o experence and savvy wo s deînely on your sde, waever your dIcules or callenges.Ea, Drink, and Be Mindumay be jus wa e docor ordered, or would ave bu couldn’—unl now.” —Jon Kaba-Znn, P.D., auor oFu Caasrope Living,Arriving a Your Own Door, and Coming o Our Senses

“Ea, Drink, and Be Minduwll jumpsar your new journey o a ealer le. We eac make over 200 mndless eang decsons eac day. By usng e ps, exercses, and cecklss n s book, you can make many o ese 200 decsons work or you raer an agans you. Albers’ nsgs and personal-zed approac wll nspre cange and lead o more balance n your ood le and your daly lvng.” —Bran Wansnk, P.D., proessor and drecor o Cornell Unversy Food and Brand Lab and auor oMindess Eaing

“Ea, Drink, and be Mindu s a compassonae, sep-by-sep workbook o elp e de-weary reader make peace w ood, mnd, and body. You’ll dscover your nner eang exper—you!—wle putng an end o e nner ood îg once and or all.” —Evelyn Trbole, MS, RD, nuron eraps and coauor oInuiive Eaing

“Weer or no you sruggle w ood or weg, s book s or you!Ea, Drink, and Be Mindupromses o make a real dference n people’s lves. All wll be noursed and ouced by e wsdom  carres.”

—Jenn Scaeer, auor oLie Wiou Ed

“Albers’ wonderul new book,Ea, Drink, and Be Mindu, s one o e bes workbooks ï ave seen on e subjec o mndul eang. ï could prove o be a very worwle coce or all ose srugglng w mndless eang abs. Her book s exremely well organzed and very easy o use. ï s a very praccal, nonjudgmenal, and useul manual on ow o ea and drnk n awareness. A grea ollow-up workbook o use w er îrs book,Eaing Minduy.” —Jeane Seward-Magee, BSW, Mndul Way course presener and auor oA Mindu Way

“Ea, Drink and Be Mindu provdes you w smple, realsc canges a you can make oday o mprove your eal and well-beng. W s book, Amerca s one sep closer o mndully cangng s eang abs!” —James O. Hll, P.D., proessor o pedarcs a e Unversy o Colorado, Denver, and auor o Te Sep Die Book

“Ea, Drink, and be Mindus a mus-read or anyone wo sruggles w ealy eang n our as-paced, weg-obsessed socey. Albers’s approac s knd, compassonae, and a brea o res ar. ï wll rec-ommend s book o all my clens, graduae sudens, colleagues, and rends.”

—Kaleen Burns Kngsbury, LMHC, CPCC, presden o KBK Connecons, ïnc., and coauor oWeig Wisdom

“Ea, Drink, and Be Mindus an nvng, valuable, and user-rendly gude or usng mndulness n e val, everyday acves o eang and noursng your body. Susan Albers’s easy-o-ollow mndul-ness pracces and suggesons provde readers w a drec paway o greaer joy, greaer wsdom, and beter eal. Moreover, praccng mndul eang can resore a sense o presence and rcness o eac momen a wll permeae every aspec o your le.”

—Jefrey Branley, MD, ounder and drecor o e mndulness-based sress reducon program a Duke ïnegrave Medcne, Duke Unversy, Duram, NC, and auor o Caming Your Anxious Mind

ea, drnk, and be mnd ul

SUSAN ALBERS

New Harbinger Publications

Publisher’s Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

Cover design by Amy Shoup; Text design by Amy Shoup and Michele Waters-Kermes; Acquired by Melissa Kirk; Edited by Karen O’Donnell Stein

Printed in the United States of America

Library of Congress Cataloging-in-Publication Data

Albers, Susan, Psy.D. Eat, drink, and be mindful : how to end your struggle with mindless eating and start savoring food with intention and joy / Susan Albers. p. cm. Includes bibliographical references. ISBN-13: 978-1-57224-973-8 (PDF e-book) ISBN-13: 978-1-57224-615-7 (pbk. : alk. paper) ISBN-10: 1-57224-615-4 (pbk. : alk. paper) 1. Food habits--Psychological aspects. 2. Nutrition--Psychological aspects. 3. Eating (Philosophy) 4. Awareness. I. Title. TX357.A393 2008 613.2--dc22 2008039797

This workbook is dedicated to my clients and readers who requested a workbook, and to Brooklyn V. Bowling

acknowledgmens

conens

nroduconen beneis o mîndu eaîng . . . 2 wo îs îs workbook or? . . . 3 getîng oF e “wy” merry-go-round . . . 4 ow o use îs workbook . . . 4 were o ind reamen and suppor . . . 5 ow proessîonas can use îs book . . . 6 Mîndu Eaîng Suppor Groups . . . 6 a mîndu journey . . . 7

CHAPTER 1wa îs a mîndu sae o mînd?mînduness and psycoogy: e beneis . . . 11 mînduness and eaîng îssues . . . 12 ow o be mîndu . . . 13 earnîng e anguage o mînduness . . . 14 mîndu îvîng . . . 18

xî

eaT, drink, and be mindful

CHAPTER 2wa s mndul eang?ree seps o mndul eang usng e mnd and mou . . . 20 seven sklls o a mndul eaer . . . 21 Awareness . . . 21 Observaon . . . 22 Beng n e Momen . . . 22 Beng Mndul o e Envronmen . . . 22 Nonjudgmen . . . 23 Letîng Go . . . 23 Accepance . . . 23 Putîng e Seven Skîs îno Acîon . . . 25 wen are you cured? . . . 30 Mîndess Eaîng and Undereaîng . . . 31 he Sarvîng Mînd . . . 31 e mîndu eaîng moto . . . 32 mîndu eaîng 101 . . . 33

CHAPTER 3a mîndu eaîng se-assessmengetîng sared . . . 36 are you ready or mîndu eaîng? . . . 38 Sage One . . . 39 Sage Two . . . 40 Sage hree . . . 41 Sage our . . . 42 Sage îve . . . 42 Sage Sîx . . . 43 pros and cons o becomîng a mîndu eaer . . . 44 he uncîon o Mîndess Eaîng . . . 46 mîndu meas . . . 47 Mîndu Mea Hîsory . . . 48 mîndess overeaîng and undereaîng abîs . . . 49 Can I Cange hese Habîs? . . . 53 mîndu eaîng conrac . . . 53 Mîndu Eaîng Goas . . . 54 seppîng away rom numbers . . . 56 Mîndîng Your Reaîonsîp o e Scae . . . 57 How o Mînduy Hande e Scae . . . 58 etîng Go o Weîg Wîses . . . 59 mîndu se-reecîon . . . 60

CHAPTER 4awarenessow does awareness elp? . . . 62 wa s mndul awareness? . . . 62 rasng your awareness: awareness owa is . . . 63 ypes o awareness . . . 64 keep a mndul ood dary . . . 65 Four Reasons or Keepng a Mndul-Eang Food Journal . . . 65 ï Hae Food Dares! . . . 66 How o Keep an Eang-Mndully Food Dary . . . 66 am ï menally ou o lunc? . . . 72 a mndul be . . . 73 Lessons rom Eang n e Dark . . . 73 Mndully Eang Cocolae . . . 76 gnng mndless eang . . . 78 ganng awareness . . . 82

CHAPTER 5observaonwa s mndul observaon? . . . 84 observng e body . . . 84 Mndulness o e Body . . . 86 Mndng e “Jus Rg” Range . . . 88 Mndulness o Nuron . . . 93 A Mndul Eang Experence . . . 95 Mndless Repeon: Food Reruns . . . 96 Mndulness o Tase . . . 97 Mndul Sleep . . . 98 mnd over mood: e mnd-body connecon . . . 99 Mndully Observn. . . 100g hougs Mîndess Eaîng Cues . . . 100 Takîng a Sep Back: Seeîng Your hougs rom a Dîsance . . . 101

conTenTs

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