Efnisyfirlit

• 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

UM RAFBÆKUR Á HEIMKAUP.IS

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