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New Harbinger Publications - Susan Albers

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169 pages

English

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Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781608823321
Langue	English

Informations légales : prix de location à la page 0,0678€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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“In this new edition of Eating Mindfully , Susan Albers gives more advice to those who truly care about what they eat. This book will help the consumer understand that the choices we make each day about what we buy have differing impacts on the world around us and on our own health. Hers is a reasoned voice in an environment where the fast food industry is still urging us to buy cheap food, not revealing the hidden costs. If you want to be healthy and care about a healthy planet, this is a book that will help you.”
—Jane Goodall, PhD, DBE, founder of the Jane Goodall Institute and a United Nations Messenger of Peace
“Albers guides you with compassion and great insight through a journey into your eating habits. How you eat will be transformed and your relationship with food will be revolutionized.”
—Margaret Floyd, NTP, author of Eat Naked
“ Eating Mindfully is a must-have book for people who want to deepen their mind-body connection through the experience of eating. It is chock-full of practical skill-building steps and written in a genuinely compassionate manner that will inspire you. Inner peace begins with compassion from within, not from perpetual food fights at the dinner table or within the battleground of your mind. This book will show you how to tap your innate ability to make peace with your eating. Eating Mindfully is a welcome respite.”
—Evelyn Tribole, MS, RD, coauthor of Intuitive Eating
“This is a simple and powerful book—one that takes the reader on a journey within to find solutions to their own individual eating difficulties.”
—Denise Lamothe, PsyD, HHD, author of The Taming of the Chew
“The practice of mindful eating is like going on an archeological dig through layers of symptoms to the truth underneath. Albers has given us an excellent map! Her book makes clear that problem eating can be a great teacher if only we stop to listen. I highly recommend this gentle, respectful, practical guide.”
—Lindsey Hall, author of Bulimia: A Guide to Recovery and A norexia Nervosa: A Guide to Recovery
“We eat to live, yet some of us lose perspective and control of our relationship with food. Albers, drawing upon the powerful integration of Eastern wisdom and Western science, guides us along a practical journey of mindfulness pointing to acceptance of our bodies and ourselves.”
—Thomas F. Cash, PhD, professor of psychology at Old Dominion University and author of The Body Image Workbook
“Susan Albers explores crucial spiritual dimensions that are so often overlooked in our relationship with food. Readers will easily identify the habits that trap them in cycles of mindless dieting, bingeing, and chaotic eating and help them cultivate a compassionate relationship between mind, body, thoughts, and feelings.”
—Rita Freedman, PhD, author of Bodylove: Learning to Like Our Looks and Ourselves
how to end mindless eating and enjoy a balanced relationship with food

New Harbinger Publications, Inc. -->
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
Copyright © 2012 by Susan Albers
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup; Text design by Michele Waters-Kermes;
Acquired by Catharine Meyers; Edited by Marisa Solis
Library of Congress Cataloging-in-Publication Data
Albers, Susan, Psy.D.
Eating mindfully : how to end mindless eating and enjoy a balanced relationship with food / Susan Albers ; foreword by Lilian Cheung. -- 2nd ed.
p. cm.
Includes bibliographical references.
ISBN 978-1-60882-330-7 (pbk. : alk. paper) -- ISBN 978-1-60882-331-4 (pdf e-book) -- ISBN 978-1-60882-332-1 (epub)
1. Food habits--Psychological aspects. 2. Eating (Philosophy) 3. Awareness. I. Title.
TX357.A395 2012
641.01’3--dc23
2012003626
All Rights Reserved
This book is dedicated to my favorite dining companions—Brookie & Jack.
Author’s Note
Shortly after I began working as a therapist, I became mindful of the enormous amount of suffering that hunger, weight, and eating issues cause. This book is my attempt to help prevent further suffering and to provide comfort to those already touched by it. For this reason, I dedicate this book to all those who are struggling to overcome mindless eating. I wish you the best on your journey to a mindful relationship with food.
Contents
Author’s Note
Foreword
Acknowledgments
Introduction
The Four Foundations of Mindfulness
What Kind of Mindless Eater Are You?
Part I: 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”
Part II: 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
Part III: 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
Part IV: 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
Part V: mindful eating motivations
Checklist for Emotional Eaters
Mindful Eating Quotations
Top Ten Mindfulness Motivators
Who Can Help You to Eat Mindfully?
Practical Solutions for Everyday Mindless Eating Scenarios
Resources
References
Foreword
Food is essential to sustain our lives. Yet our relationship with food in the twenty-first century has become both complex and challenging.
Nutrition science has made major advances over the past thirty years, and we all know that what we choose to eat affects our health and that we can significantly reduce our risk of getting diabetes, high blood pressure, stroke, heart disease, and other debilitating diseases by making healthy food choices. Though nutrition advice in the media can be confusing at times, we are not lacking in science-based information on what to eat to maintain our health.
So, in the face of this broad understanding, the primary question becomes: why do so many people make food choices that can be damaging not only to the their physical health but also to their emotional well-being? The answer lies in our surroundings.
We are living in what many call a “toxic food environment.” Sadly, many of us are not fully aware of just how toxic it is—and how it affects us. We are surrounded by supersized and superprocessed foods and beverages that we can eat and drink almost anywhere: in the car, at the shopping mall, at our desks. Scientists are investigating whether these highly processed foods can cause changes in our brains that lead us to devour far more food than our bodies need—a state that some call “conditioned hypereating.”
We also live in a toxic media environment. Through televisions, computers, smartphones, and other media, our senses are constantly bombarded with images and commercials driving us to eat more. The assault is unending. The result: we are conditioned to incessantly overeat, overriding our sense of fullness again and again. The media also perpetuates the ideal of thinness, leading us to be dissatisfied with our bodies. This pervasive uneasiness with our size and shape can lead to disordered eating and, potentially, to eating disorders.
Our hectic modern lives certainly don’t help us make wiser food choices. The pace of life was much slower before the arrival of the Internet. People did not expect us to reply to their letters within the same day. Nowadays, with e-mail as our major mode of communication, we are bombarded with correspondence with the expectation of a reply within hours, even minutes. Multitasking has become a way of life, and we rarely pay attention to what we eat, how we eat, why we eat what we eat, and how much we eat. In other words, we eat mindlessly.
Stress contributes to mindless eating, and this stress-eating connection is all the more worrisome because the United States is in the middle of a stress epidemic. The majority of Americans experience moderate to high levels of stress, and many people respond to stress by overeating or eating unhealthy foods. Stress adversely affects our whole being, including our immune and cardiovascular systems. It is also associated with depressi