Table of Contents
Letter To Reader vii
Letter To Parents and Clinicians xi
What Is Mindfulness? 1
What Is Mindful Eating Versus Mindless Eating Versus Dieting? 3
The Benefits Of Mindful Eating 5
How To Find Additional Resources 8
About The Author 9
Section 1 Mindful Eating
Activity 1 How To Get Started Being More Mindful Today 12
Activity 2 The Secret To Enjoying Food-Without Guilt 16
Activity 3 Breaking Mindless Eating Habits 21
Activity 4 Putting The Brakes On Speed Eating 27
Activity 5 How To Not Turn Into A Raisin 32
Activity 6 Figuring Out Just The Right Amount To Eat 36
Activity 7 How Hungry Am I? 40
Activity 8 How To Manage Your Appetite While You Sleep 44
Activity 9 Stop One Of The Biggest Triggers Of Overeating 48
Activity 10 What To Be Mindful Of In Nutrition Labels 52
Activity 11 Mindful Snacking 57
Section 2 Mood
Activity 12 Identify Emotional Eating Versus Physical Hunger 62
Activity 13 Cope With Your Cravings 68
Activity 14 Stress Relief To Prevent Comfort Eating 73
Activity 15 Ways To Boost Your Energy (Without Caffeine) 79
Activity 16 Boost Your Mood With Food 85
Activity 17 Creating A Self-Talk Shield 90
Activity 18 Coping With Food Pushers 96
Section 3 Mindset
Activity 19 How To Build Self-Confidence 104
Activity 20 Stop The Number One Source Of Unhappiness 108
Activity 21 What To Do When You Feel Fat 112
Activity 22 Do This One Thing Before You Eat 116
Activity 23 Practice Mindful Movement 120
Activity 24 Foods That Help You Focus 123
Section 4 Motivation
Activity 25 Mantras And Daily Motivators 130
Activity 26 Coping With Stuck Thinking 134
Activity 27 Coping With Perfectionism 139
Summary 145
The Mindful Eating Pledge 147
Notes 149
Additional Resources 151