Mindfulness-Based Eating Solution

Lynn Rossy

Sujets

• Assertiveness
• Mind

Informations

• Publié par: New Harbinger Publications
• Date de parution: 01 juin 2016
• Nombre de lectures: 1
• EAN13: 9781626253292
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

“A straightforward and commonsensical glide path into fine-tuning one of the most fundamental relationships in our lives, namely with food, for the sake of well-being, health, happiness, and social connection. This book will nourish and support you in multiple ways and, if you stick with its recommendations for practicing mindfulness, will give you more than a taste of who is eating in the first place, and why.”
— Jon Kabat-Zinn , author of Mindfulness for Beginners
“Lynn Rossy takes us on a most uplifting and exquisite journey. She shows us how by bringing more consciousness to our eating, we can truly nourish ourselves and experience genuine well-being. She shows us how to have a healthy relationship with our bodies and minds, understand our habits while not being run by them, learn to listen to the wisdom right inside of us, and discover how to truly savor life. Clear, practical, and engaging, The Mindfulness-Based Eating Solution makes the process of taking good care of ourselves inspiring and fun. A wonderful book!”
— James Baraz , coauthor of Awakening Joy , and cofounding teacher at Spirit Rock Meditation Center in Woodacre, CA
“ The Mindfulness-Based Eating Solution gives anyone who has struggled with food a realistic and achievable approach to finding peace with food and eating. While founded on solid science, Lynn Rossy offers a supportive, nurturing, and real-life approach to inviting change while still enjoying the foods you love. The Mindfulness-Based Eating Solution will have you savoring each bite, appreciating your body, and leaving each meal feeling satisfied. Why beat up on yourself and continue to eat on autopilot? This excellent book gives you a clear road map for getting off the diet merry-go-round and building a healthy relationship to food!”
— Donald Altman, MA, LPC , author of The Mindfulness Toolbox , Clearing Emotional Clutter , and 12-Weeks to Mindful Eating
“Reading this book is like talking to a wise and warmhearted friend—a friend who has the knowledge and experience to help you reclaim the natural pleasure and daily satisfaction that is inherent in eating. As an added bonus, it’s filled with helpful exercises and tips based on scientific studies, including the author’s own research.”
—Jan Chozen Bays, MD , author of Mindful Eating


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 © 2016 by Lynn Rossy
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Acquired by Jess O’Brien
Edited by Rona Bernstein
All Rights Reserved
Library of Congress Cataloging-in-Publication Data on file
To Ginny Morgan, who introduced me to the practice of mindfulness. Her gentle, wise spirit has surely helped me write this book, even from the heavenly realms.
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
Introduction
I f you have ever struggled with how to eat or felt dissatisfied with your body, this book is for you. These two interrelated issues can cause tremendous emotional distress, guilt, shame, depression, and anxiety. Instead of inspiring healthy behavior, efforts to change often result in unhealthy weight-control strategies, binge eating, reduced physical activity, and poorer overall health.
No matter how old you are, what you look like, or what number appears on the scale, the battle with food and the destructive criticism of our bodies is epidemic in size and scale. This phenomenon holds true for women and men, although women are known to report it more often. Almost everybody would like to have a better relationship with food and their bodies.
The culture we live in and the environments we work in compound our troubles. The conditions of the modern workplace—offices filled with unhealthy food choices and jobs that often require sitting for hours in front of a computer—make it extremely difficult to nourish our bodies with the right food and regular movement. Whether we work in an office or not, our culture compels us to be busy, overworked, overscheduled, and distracted—conditions which do not support making good choices for our physical, mental, and emotional well-being. Combine these circumstances with the constant barrage of conflicting information and advertisements telling us the perfect way to eat and look, and you have a recipe for discontent and dysfunction.
Although the difficulties people face as they seek a better relationship with food and their bodies are extremely complex and varied, there is an underlying thread that ties them together. That thread is the very natural longing of body, mind, and heart for greater health and well-being. That longing brought you to this book.
As a health psychologist at a university wellness program, I was given the task of developing a program to help people overcome their issues with weight. Being a heterogeneous community, we needed something that would appeal to people who fall along the continuum of underweight to overweight. I brought my own past experiences with binge eating and being overweight, my personal and professional practice of mindfulness, and my true love of food to the task. What developed was a holistic approach to weight management that included a broad view of health. When you start to become healthy with regard to food, you simultaneously become a healthier person in all aspects of your life.
Witnessing the restoration to a healthy mind and body experienced by people when they use the concepts and ideas found in this book has been a great honor and joy. In fact, it has become my greatest passion. I hope you join these people in taking the same steps to restore your relationship to food and your body.
It can be helpful to have a notebook or journal to record your thoughts, feelings, and experiences as you rea