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