About the Authors..................6
Registered Dietitians Reviewers..................8
Principle Reviewers..................8
Before the Beginning—Arrive..................9
Organization of this Book..................10
Section 1- Food Preparation..................12
The 50-80 Rule..................13
Where Is The Control..................15
Measuring Progress..................17
Body, Mind & Spirit..................19
Choices..................21
Tuning In Before Eating..................23
Just What Is Mindful Eating, Anyway?..................25
The Loaves and Fishes..................27
Hunger’s Message..................29
Your Observations: Experiencing Hunger, Part 1..................30
Experiencing Hunger, Part 1..................31
Experiencing Hunger, Part 2..................33
20 Minutes with (A Little) Hungry..................35
Portion Choices..................37
What’s Your Excuse?..................39
Food is for Nourishment..................41
Don’t Deprive Yourself..................43
Mindful Food Shopping..................45
How Eating More Slowly Saves Calories..................47
Getting to Know Your Food Phantoms – Part 1..................49
Getting To Know Your Food Phantoms – Part 2..................51
Don’t Deprive Yourself..................53
There are No “Bad” Foods..................55
Creating a New View of Food..................57
The Gift of Food..................59
Section 2 – The Pause Before Eating..................60
Five Simple Questions..................61
Setting the Stage..................63
Creating A Focus For Mealtime Arrival..................65
Graceful Arriving..................67
Section 3 - During Eating..................68
A Mindfulness Salad..................69
Clearing..................71
Deep Looking..................73
Food Hopping..................75
Portions—Double-circle Approach..................77
Portions—Two-plate Approach..................79
A Simple Strategy..................81
The Twenty-minute Meal..................83
Experiencing Hunger, Part 3..................85
Counting Chews..................87
Finding Your Bite Size..................89
The Basic Mindfulness Bite..................91
Silverware Down!..................93
STOP—Four Mindfulness Bites..................95
Body Awareness..................97
Tasting Deeply..................99
Seeing Yourself Eat..................101
When I Eat, What Shall I Think About?..................103
Section 4 - End of Eating..................104
You Don’t Have To Eat It All Right Now!..................105
Mindless Eating Dishonors Food..................107
Leaving Food on the Plate!..................109
Section 5 - Clean up and After Eating..................110
Creating Pauses—Noticing Hunger..................111
The Rule of 20..................113
Forgiving the Past..................115
Appendix A: Summary of Mindfulness and Mindful Eating..................116
Appendix B: Handout Listing by Name..................118
Compliment, Comment or Suggestion Request Form..................121
