ThankyoufordownloadingthisScribnereBook.

Joinourmailinglistandgetupdatesonnewreleases,deals,bonuscontentandothergreatbooksfromScribnerandSimon&Schuster.

CLICKHERETOSIGNUP

orvisitusonlinetosignupateBookNews.SimonandSchuster.com

Contents

EpigraphIntroduction

PartI:SettingtheStageforChange

Chapter1 WhyWeOvereat

Chapter2 What’sonYourPlate?

Chapter3 GettingOfftheRollerCoaster

PartII:BuildingYourFoundation

Chapter4 ThePracticeofChange

Chapter5 TheGoldilocksPrinciple

Chapter6 ThePleasurePrinciple

Chapter7 ACureforEmotionalEating

Chapter8 ABodytoLove

Chapter9 KnowYourTriggers

PartIII:EatingforTotalHealth

Chapter10 TheFourPillarsofHealthyEating

Chapter11 HowMuchFoodDoYouReallyNeed?

Chapter12 ReconnectingwithYourFood

Conclusion:MakingChangeLast

AcknowledgmentsAboutRuthQuillianWolever,BethReardon,andTaniaHannanNotes

Index

ForthegiftedpractitionersatDukeIntegrativeMedicinewhoopenedmymind,theclientswhoopenedmyheart,andmyfamily—near,far,andfarther—whofillitwithlove.Mayyoubehappy,mayyoubehealthy,mayyoubesafe,andmayyoufindjoyalongtheway.

—B.R.

Formy“BestGuys,”MarkandEmma,whonourishmeandsustainme,andforalltheamazingclientswhohavegenerouslysharedtheirjourneyswithme.

—R.W.

For my mom, Evon Tefft, whose wisdom about food and health inspired alifelongpassionforboth,andformygreatestjoy,Stella.

—T.H.

Introduction

Everyyear,millionsofAmericansembarkonthesamequest:toloseweightandgethealthy.Wewantmoreenergy,wewanttofeelbetteraboutourselves,andwewanttolivelifemorefully.Andweknowthatatthecoreofallthesechangesisone roadblock: deeply ingrained eating habits. We know we need to makechanges—thequestionishow.

There’s no shortage of simple answers out there. But simple, quick-fixsolutions—intheformofconventionaldiets—takepeopleonrollercoasterridesthatdomoreharmthangood,damagingbothhealthandself-esteem.

AtDuke IntegrativeMedicine,we’vedevelopeda revolutionaryapproach tomanagingweightthatoffersrealanswersandleadstosustainablechange.Aspartof the Duke University Health System and as a national leader in integrativemedicine,ourclinicoffersanewapproachtohealthcare.PeoplecometoDukeIM from all over the country to experience world-class medicine andcomplementarytherapies—inamodelthatputsourclientsatthecenteroftheirown care, and ultimately their own healing. Instead of focusing on isolatedconditionsandsymptoms,wefocuson“whole-person”health,lookingatallthevariables that can contribute to illness and to healing—including stress levels,nutritionandexercise,relationships,andevenspirituality.

Asaclinicalhealthpsychologistandasanintegrativenutritionist,we’veseenin our work with hundreds of clients that changing eating habits and losingweightisn’tasimpleequationofcalories,pounds,andinches—andit’snotaboutwillpower. It’s about our relationship with food, with our bodies, and withourselves.Authenticchangemustcomefromwithin,andthat’stheguidingethosof our work. The content? An innovative approach that combines provenbehavior-change strategies with cutting-edge nutrition research to reprogramboth themind and the body, transforming eating habits from the inside out.Insteadofskimmingthesurface,thewaytypicaldietsdo,ourprogramstapinto

people’scorevalues,thethingsthatgivethemasenseofjoyandsatisfaction,andthegoalstheywanttoreach.Andthat’swhytheywork.Peopleinourprogramschangetheireatinghabits,loseweight,andimprovetheirhealth—notjustfortheshort term, but over time. Such lasting change is possible because peopleexperienceanewcommitmenttotheirhealthandtotheirlives—andbecausetheskillsandwisdomtheygainbecomepartofwhotheyare.

Using a foundation of mindfulness—a meditation-based approachdemonstrated to help change behavior—we guide people to practice payingattentiontowhat’shappening in theirmindsandbodies,momentbymoment.Becausewe live inaculture thatdiscourages this self-awareness,gaining it isarevelation.Peopleinourprogramslearnwhattruephysicalhungerfeelslike,andalso what they’re really hungry for. (Hint: It’s not Cheez-Its.) Instead of theculturally ingrained all-or-nothing approach to eating—in which we restrictfood, “fall off the wagon,” beat ourselves up, and give up—people in ourprograms learn a nonjudgmental mindset in which every moment and everymeal is new. Rather than treating their bodies as objects to be criticized andwhippedintoshape,theylearntotreatthemasworthyofcare.Andinplaceofthewillpowermyththatdietspromote,theylearnconcreteskillstonavigateourfood-filledworldandmakebetterchoices.

Lauraistypicaloftheamazingpeoplewe’veworkedwithwho’veshownusthatlasting change is indeed possible—with the right intention, skills, motivation,and practice. Long overweight, she had tried commercial diets for years butalways boomeranged back to her starting weight, blaming herself for lackingwillpower.Shecametoourclinicforaconsultationafterherdoctoradvisedherto go on medication—her blood-sugar and insulin levels, which had beencreepingupfortwoyears,hadmovedintothedangerzone.

Wedidn’tbeginbyaskingLauraabouthereatinghabits;webeganbyaskingaboutherlife.Aswithmanyofourclients,herlifewasveryfull—overflowing—andshelikeditthatway.Shewasanob-gynnurse,hadtwoteenagedaughters,and spent a lot of time helping her elderlymom.When she talked about herfamilyandherwork,therewaswarmthinhereyes,anditwasobviousthatshetookprideinbeingthestrong,caringcenterofherworld—thepersoneveryoneleanedon.Butherownhealthandwell-beinghadbeenonthebackburnerforaslongas shecould remember.Tokeepupwithhercommitments, shehad longago settled into a pattern of eating “whatever’s easiest”—the glazed cinnamon

bunsinthehospitalcafeteriaforbreakfast,burritosandfrozenpizzasforlunchanddinner,anddietsodaasaquickpick-me-upduringherlongdays.Shehadanagging fear of what the road ahead would look like if she didn’t change herhabits—diabetesandheartdisease—andwhenherdoctordeliveredtheinevitablenews,shewasscared.Asanurse,sheknewthedevastatingtollthoseconditionswould take, not only on her but also on the people she loved. She wanted tochange—reallychange—butsheknewthatdietingwasnottheanswer.

While thediet industrycorralsmillionsofwomenandmeneveryyearwithseductiveplansthatpromisetoknockoffpoundsquicklyandeasily,mostdietsare counterproductive. Research shows that while people often lose weightthroughdietingintheshortterm,thevastmajorityofdietersregaintheweight—and many keep gaining. In fact, dieting is a known predictor of weight gain.Dietingalsotakespeopleonadownwardspiralemotionally,creatingacycleofsuccess–relapse–weightgainthat,whenrepeated,damagesself-worth—whichinturnundermineshealthyhabits.

The four-month program we designed for Laura was unlike any diet planshe’d ever tried.We didn’t give her an eating plan and send her on her way.Therewerenoweigh-ins,points,orcalorietracking.Instead,Lauraandtherestoftheparticipantsinhergrouptookthefirststeptowardgenuinechange—thepractice ofmindfulness. By learning ameditation practice and a set of relatedskillsthathelpedthempayattentiontowhatwashappeningwithinthemselves—one that cultivated curiosity and compassion in place of judgment and self-criticism—Laura and her group were able to explore the root causes of theireatingpatterns:notwhattheyate,butwhy.

Laurarealized, for thefirst time, thatshehadto lookathereatinghabits inthe context of herwhole life. Insteadof perpetually focusingoutward—onherjob,onherfamily,onherto-dolist,onadietbook,onthecinnamonrolls—shecarvedouttimetoslowdownandfocusonwhatwashappeninginherbodyandhermind.Asitturnedout,theyhadalottosay.Shepracticedtuningintoherbody’shungerandfullnesssignals,noticingherpatternofeatingwhilestressedor exhausted, and paying attention to how different foods affected her energylevels. Insteadofberatingherself formaking“bad”choices, she simplynoticedthem—andwasamazedtofindthatthisdidn’tamounttolettingherselfoffthehook,butactuallyhelpedhertomakebetterchoices.Shebegantoquestiontheunderlyingthoughtsthatheldherhabitsinplace—includingbeliefsaboutherself(“weak-willed”),herweight(“nevergoingtochange”),andherlife(“takingtimeformyselfmeanslettingotherpeopledown”).

We’veseenthatourmindfulness-basedprogramshelporientourclientstoanewparadigmforeatingandhealth—onethatdismantlesoldpatterns,providesnewtoolsformakingchoices,andfostersdeep,internalmotivation.Armedwithnew skills andmotivation, Laura felt her relationship to food shift. Instead ofviewing food as simply fuel, or using it for comfort, she began to realize howdeeply her choices impacted her health, for better or worse, and changed hereatingaccordingly.Andrather than focusingon thequantityof foodsheate—caloriesandportions—shebeganfocusingonthequality.

Ournutritionists teachpeoplewhatdifferent foodsandbeveragesdo in thebodyonabiochemicallevel—andhoweverythingweconsumemovesustowardhealth or illness. As it turns out, eating for a balanced weight and eating foroverallhealthareoneandthesame.Ifyourbody’scellscouldtalk,weliketosay,they’dmaketheirmenuchoicesloudandclear:awhole-foods,plant-baseddiet—the template of global cuisines celebrated for their health benefits. Such aneating plan is the body’s best defense against obesityand the chronic illnessesthatwe’resusceptibletoasaresultofourgeneticsandourenvironment.

Laurastartedkeepinghervaluesandherinnerwisdomattheforefrontofhermind and using those internal resources as guides when she made decisionsabouteatingandexercise.Shestartedeatingmorevegetables,wholegrains,andfish—whichhadtheeffectof“crowdingout”herintakeofprocessedfoods,soda,andsweets.Onceshestoppedeatingthoseformerstandbys,shebegantolosehertasteforthem.Insteadofgrabbingwhateverwaseasiest,shemadetimetoplan,shopfor,andcookmeals—andrealizedthatevenwhenshehadtoeatontherun,shehadchoices.Shealsostartedchoosingtowalkonherlunchbreak,insteadofworking through it; she’dnever felt like shehad the timebefore, but now shemadethetime.

Laura stuckwith these changes andhermindfulnesspractices longpast theprogram’s ending—not because someone was telling her to, but because shecouldfeelthedifferenceitwasmakinginherbodyandinherlife.Thechangesbecamehernewhabits—whoshewasandhowshelived.Justassteadilyastheyhad risen, her blood-sugar and insulin levels started to drop, along with herweight,andshewasabletostoptakingmedication.Inayearandahalf,shehadlost25pounds,andherblood-sugarandinsulinlevelshadnormalized.

OurStories:RuthWolever,Ph.D.

As a clinical health psychologist and Duke Integrative Medicine’s director ofresearch, I have been working with people individually and in groups onchanging their habits for more than twenty years—and studying what worksbest. It’s a given in my field that changing deeply ingrained habits such asovereating requires looking at our internal landscapes—thoughts, beliefs, andemotions—asopposedtofollowingan“external”approachlikedieting.Butthequestionis,howdoweshiftthatinternallandscape?Whiletraditionalcognitivebehavioral therapy—which focuses on changing thoughts in order to changebehavior—is enormously helpful, I’ve found that it doesn’t go far enough formanypeople.

Mydoctoral researchonmind-bodyhealth, theburgeoning researchon thepowerofmindfulnessmeditation, andmyownexperiencewithmeditation ledmetobeginincorporatingmindfulnessintomyworkwithindividualclientsandingroups—andIwasamazedathowpowerful itwasinhelpingpeoplechangetheireatingpatterns.Ittakesworktorecognizewhatdrivesourhabits,butthat’swhat people in our programs figure out:what really drives their eatinghabits,whattheirmindsmakeup,what theychoosetobelieve,andhowtoaligntheirbehaviorwithwhattheymostcareabout.

Acrossmytwentyyearsofpractice,Ihavehadtheincredibleopportunitytoworkcloselywith,andlearnfrom,hundredsofremarkableclients.Isharetheiraggravationwithasocietythatpresentsaverymixedmessage:eat,consume,buymore—but somehow get yourself to look like an Athleta model. One of theuniversal lessons I see inmywork is thatwhenweexpendourenergy lookingoutwardand trying tokeepupwith life, it’s easy to forget thatwearecreatingthatverylife—thatweactuallyhaveagreatdealofpowerinshapingourworlds.Forgettingour internalworld—notpayingattentiontoourdeepestselves—isabyproductoftheculturalmessagesof immediategratificationand“quickfixes”that surround us. There is no quick fix for the complex eating patternswe’vedevelopedoveryears,but thereareways to “fix themwell.”Whatpeopleneedarethetoolstoget intouchwiththeirowndeepwisdom—andthat’swhatourprogramsoffer.

OurStories:BethReardon,M.S.,R.D.,L.D.N.The science of what I do as an integrative nutritionist is rooted in nutritionalbiochemistryandfunctionalmedicine.TheheartofwhatIdoistohelppeoplegetintouchwithwhotheyareasthey’removingthroughthisworld—physically,

emotionally,andspiritually—andhowchangingtheirrelationshipwithfoodcanhelpthemachievetheirgoals.

Shifting that relationship is often not a linear path.When I came toDukeIntegrative Medicine in 2007, I began to understand why not all my clientsheededmyadviceand“gotbetter.”Ihadbelievedthat ifpeopleknewtherightinformation—thebiochemistryoffood,thehealthstatistics—theywouldchange.But the integrativemodel helpedme to understand that changing behavior israrelyabouttheinformation;it’saboutfiguringoutwhat’skeepingusstuckandunable to make shifts in our lives. Often it has to do with our family foodhistories.Inonecase,aclienthadtroublegivinguphernightlysliceofpieafterdinner. As it turned out, the pie was part of a ritual she had sharedwith herfather.HowcouldIaskhertochangethat?WhatIcoulddo, I realized,was tohelp her see that there were other ways to nurture memories of that lovingrelationship—whileguidingher inimplementinganeatingplanthatsupportedherhealthandhelpedherachievehergoals.

ClientsIseewho’vebeenoverweightforalongtimeorhaveaserioushealthcondition are sometimes fatalistic. But everyone can improve their health bynourishingthemselveswell.FoodaffectsourveryDNA,andeverybitematters—it really does. I’ve worked with so many clients who’ve changed their healthtrajectoriesbychanging theirhabits. It takesacommittedeffortbecauseof thefood culture we’re living in and our entrenched patterns. But eating well issimplerthanmostpeoplethink.Infact,ingeneral,thesimplerweeat,thebetter.Itbeginswithsettingthe intentiontochoosefoodsthatmatter—foods thatareworthyofus.

In scores of patients who’ve gone through our programs, we’ve seen that thenegativespiralofeating,weight,andhealthcanbecomeapositiveone.Andourresearchsupportsthis.We’vetestedourmindfulness-basedapproachinseveralNIH-fundedstudiesandalargeindustrystudy.Resultsshowthatourprogramshelped people decrease overeating, lose weight gradually, and maintain thatweight loss over time. Themost remarkable part is that participants reportedlosing weight and maintaining weight loss without a struggle. Mindfulnesstraininghasalsobeenshowntoimprovemetabolismirrespectiveofweightloss;inonestudy,twogroupsreceivedthesameeatingadvice,butoneofthegroupsreceivedtraininginmindfulness.Thosewhopracticedmindfulnessdigestedandabsorbed food—especially carbohydrates—more efficiently. They also reported

being less likely toovereat sweets andhigh-fat foods—andbeing satisfiedwithfar smaller portions than they had previously eaten. These results underscorethat ourmindfulness-based approach can help people connectwith the innatefeedback systems that naturally regulate eating and weight—in other words,makeauthenticchangefromwithin.

Peoplewho followourprogramstart to caredeeply aboutwhat theyput intheirbodies,oftenforthefirsttimeintheirlives.We’vefoundthatwhenpeoplestartnourishingthemselveswiththerightfoods,evenafterdecadesofnotdoingso, their very taste buds change. A ripe nectarine, for instance, becomes theperfectdessert.Byreprogrammingtheirminds, they’reable toreprogramtheirbodies.

For the first time, we are offering our approach in book form so that peopleeverywhere can reap the benefits. The Mindful Diet, an antidote to bothunhealthyeatingpatternsand thediet rollercoaster, takesyou througha step-by-stepprogramthatwillhelpyou transformyourrelationshipwith food, loseexcess weight if you need to (and keep it off), and eat in a way that deeplysupportsyourbody’shealth—whilekeepingyourtastebudshappyandfeedingyourspirit.

TheMindfulDiet isdivided into threeparts,with concepts, skills, and toolsthat build on one another. It’s best towork through the chapters in sequenceinstead of skipping around. Because you’ll be learning new skills andimplementing changes throughout, spend about aweek on each chapter—andtakemoretimeifyouneedit.Slow,incrementalprogressismuchmoreeffectiveandsustainablethansudden,wholesaleoverhauls.

InPartI,SettingtheStageforChange,we’llshinealightonthreepowerfulfactorsthatmakeunhealthyeatingalmostautomatic:ourfoodculture,thelackofbalanceinourlives,andtheinfluenceofthedietindustry.You’lllearnabouthowbothfoodcompaniesandouroverscheduledlivesencourageeatingforthewrongreasonsandwhygetting in touchwithyourvalueswillhelpyoueat forthe right ones. You’ll also find out why the dietmentality that permeates ourcultureisbuiltonfalsepromisesthatsetpeopleuptofail—andhowtobreakfreefrom it. In Part II, Building Your Foundation, you’ll begin a meditationpracticeandlearnhowtoapplymindfulawarenesstoyoureatinghabits.You’lllearnthedifferencebetweentruehungeranditsmanyimposters,discoveryourunique “stressprofile” andhow it affects your eatinghabits, andbegin to stop

judgingyourbodyandstartinhabitingit.Theskillsyou’lldevelopinthissection—your mindfulness toolkit—will work to dismantle unhealthy patterns andbuildasolidfoundationforhealthy,sustainablehabits.

Withyour foundation inplace,you’llbe ready tobuildawayofeating thattrulysupportsyourhealth.InPartIII,EatingforTotalHealth,youwill learnhowdifferentfoodsaffectyourbodyonthecellularlevel,eitherencouragingordiscouragingconditions likeobesity, insulin resistance,anddiabetes—andhowto crowdoutunhealthy choiceswith simple, delicious, health-promoting food.We’ll guide you in getting a handle on your portions and reorganizing yourkitchenandyourlifeforhealthyeating—withhelpfromshoppinglists,mix-and-matchmealcharts,dining-outadvice,andhealthycookingtechniques.

WhatYou’llNeedtoStart•A journal. The program involves written exercises and reflection, so you’ll need a notebook orjournal.Itdoesn’thavetobefancyorlarge—infact,you’llwantsomethingthatyoucaneasilycarrywithyou,butwithamplespacetowrite.A5-by-7-inchnotebookwouldworkwell.

•Time.Theexercisesandmeditationsintheprogramwillrequirefifteentothirtyminutesperday.Tohelpensurethatyou’llfollowthrough,setasideaspecifictime,inthesamewayyou’ddoforanappointment.

•Support.Roundupafewpeopleclosetoyou,familyorfriends,andtellthemyou’reembarkingonaprogramtochangethewayyouliveandwouldliketheirsupport.

TheMindfulDietwillhelpyoureconnect(orconnectforthefirsttime)—toyourfood,andtoyourbodyandmind.Thatmightsoundlikeatallorder,butallofthose factors are inextricably linked, whether they’re functioning in unhealthywaysorinharmony.Thepayoff?Long-termchangesinhabitsthatleadtobetterbalance—onyourplate,foryourhealth,andinyourlife.

Onceyoustarttoreaptherewardsoflisteningtoyourbodyandnourishingit,healthyeatingwillno longerbesomethingyoushoulddo; itwillbesomethingyouwanttodo,andcandonaturally,becauseitfeelsgoodandbecauseyoufeelgood—aboutyourself,andaboutwhat,how,andwhyyou’reeating.Andthat’spowerfulmedicine.

PARTI

SettingtheStageforChange

CHAPTER1

WhyWeOvereat

“Whenwalking,walk.Wheneating,eat.”—Zenproverb

Picturethis:Awomansitsdownatatabletoeat,closinghereyesforamomentto take a long, deep breath. She’s hungry, but not stomach-growling, light-headed famished.Onherplateare sautéedSwiss chard, roastedwinter squash,wildsalmonwithginger,andasalad.Shetakesamomenttoconsiderallittooktocreatethismoment, fromthefarmerswhogrewthevegetables toherself formaking time to shop for the groceries and thoughtfully prepare themeal, andfeelsgrateful.Sheeatsslowly,savoringtheearthyflavorofthegreens,thesalad’stangycrunch,andthecreamysweetnessofthesquash.Shepausestoputherforkdownbetweenbites,sipsamugofgreentea,andchecksinwithherbody.Whenshesensesthatshe’shadenoughfood—feelingsatisfiedbutnowherenearstuffed—shestops.

That’slovely,youmightbethinking,butthat’snotreallife.Real-lifeeatingisoftenthepolaroppositeofthesceneabove.

In real life, you’re trying to get a frozen pizza in the oven with one childpullingatyourlegandtheotherneedinghelpwithhomework.Oryou’realone,andwhowantstogotothetroubleofslicingvegetableswhenorderingChinesetakeoutissoeasy?Inreallife,“breakfast”wascoffeeonthewaytowork,thestaffmeeting starts in fiveminutes, and thebagofDoritosonyourdesk is lookinggood.Inreallife,youaren’thungry,butnoteatingyourmother-in-law’schickenpotpiefeelsrude,soyoustuff itdown.Inreal life, talkingtoyourcriticaloldersistertriggersaPavlovianresponsefordulcedelecheicecream.Inreallife,you

blewyourdiet lastnightatyourbest friend’sbirthdaybash, soallbetsareoff,andthefluorescentTacoBellsignuptheroadisbeckoninglikeasiren.Inreallife,youorderedaveggiesubforlunchandit’safootlong,andwhileyoudidn’task for potato chips, here they are. In real life, chocolate is themost reliable,consistent pleasure you know. In real life, every diet you’ve tried has left youfeelingtwothings:hungryandunhappy.

Youcanprobablythinkofadozenotherexamplesofhowreal lifeseemstoundermine your desire to be a healthy eater.What seems on one level like asimple, straightforward act—nourishing our bodies—is often complicated byforcesthatfeelbeyondourcontrol.

TheNewStatusQuo:Mindless,AutomaticEatingIt’snormaltoeattoomuch,eattooquickly,eatforcomfort,orchooseunhealthyfoodonoccasion.Butforincreasingnumbersofpeople,thesehabitsarenottheexception; they’re the norm. There are many reasons this is so, which we’llexplore, but the underlying reality is that we often engage in the incrediblyimportant act of nourishing our bodies without fully recognizing what we’redoing,andthishasseriousconsequences.Considerthecommonhabitofeatingwhile doing other things—whether that’s driving, checking email, walkingthroughthegrocerystore,orwatchingTV.Researchshowsthatwhenpeopleeatwhile they’re distracted or multitasking, they eat faster, eat a bigger portion,don’trememberwhattheyconsumed,feelsignificantlylessfull,andcontinuetoeatmorethroughouttheday.

In this book, we refer to unconscious eating—driven by habit andconveniencerather thanourwisest selves—asmindlesseating.Does thatmeanyou sleepwalk to the kitchen and wake up with the taste of French fries orchocolate cake in your mouth, remembering nothing? No, though for somepeople, eating feels like that. For most of us, though, eating is often whatpsychologistscallanautomaticbehavior,akintowalkingordriving(oncewe’velearned those skills). Automatic behaviors are activities that have become sosecondnaturetousthatwedothemonautopilot,withoutpayingfullattentionandoftenwhiledoingotherthings.

Automaticbehaviorsaren’tunhealthybydefinition.Ifyou’vewatchedababylearn how towalk, you know that the task consumes all of her attention. Buteventually itbecomesautomatic,andthatfreesheruptodootherthingswhilewalking.That’swhyasadultswecanwalkandtalk,orwalkandthink,orwalk

andlistentomusic.Theautopilotnatureofeating,however,tendstogetusintotrouble when our environment is rife with unhealthy eating options anddistractions.Formanyofus,ittakesagreatdealofattentionandefforttomakehealthychoices.Autopiloteatingalsomakesittooeasytoeatforreasonsotherthanhunger,andtonotevennoticewe’redoingso.

Very often it’s a combination of limited time, stress, opportunity, and ourownemotionallandscapethatpromptsustotakethatfirstbiteandkeepeating.Ourculture,alongwiththenatureofourbrains,hascreatedaperfectstormthatencouragesustoautomaticallyeat,overeat,oreatunhealthyfood.

Mindless-EatingChecklist

Mindlesseatingcomesinmanyforms.Youmaynothaveaclearsenseofyoureatingbehavioratthispoint,andthat’sokay.Thischecklistcanhelpyoubegintotuneintoyourowneatingpatternsandhabits.

Idothefollowing... rarely sometimes often

EatuntilI’muncomfortablyfull

EatuntilI’mstuffed

Eatveryquickly,consumingamealinlessthantenminutes

Eatwhilestandinguporwalking

Eatwhiledriving

EatwhenI’mnothungry

Eatbecausefood“isthere”

Eatwhilewatchingtelevision

Eatinfrontofthecomputer

WaituntilI’mextremelyhungrytoeat

Eatinresponsetostressoranxiety

Eatinresponsetodepression,loneliness,orsadness

Eatinresponsetoangerorfrustration

Eatinresponsetoboredom

EatfastfoodandconveniencefoodbecauseIhaven’tplanned

Eatjustbecauseothersareeating

Eatbecausetheclocksaysit’stimetoeat

KnowI’mfinishedwhentheplateorpackageisempty

Takealookatanyareasthatyouansweredas“often”and“sometimes,”andpayattentiontothesehabitsasyougothroughtheprogram.It’snormaltodoallof theseonce inawhile,but theyundermineyourhealthwhendonewithanyregularity.Shiftingto“rarely”foralltheareasaboveisideal—butgettingthereisa process. You’ll be learning more about all of these patterns throughout thebook.

OurFoodCulture:Fast,Cheap,andOutofControlWeallknowtheclichéthatwe’reproductsofourenvironment,andnumerousstudiesoverthepastdecadehaveshownhowtruethisisforeatinginparticular.Researchshows thathumanbeings tendtoeat foodwesee that’swithinreach,regardlessofourlevelofhungerorhowthefoodtrulytastes.

Andoh,thefoodwesee!Oursurroundingsarefilledwithfoodorimagesoffood—ourrefrigerators,thatcandybowlatwork,billboardsandfoodstandsonthestreetswedriveandwalkdown,cookingshows,foodblogs.Thequantitythatbombardsusisunprecedented,andourbrainswerenotdesignedtoresistit.Infact, seeing foodmakesourbrainsecretechemicals thatcausecravings,even ifourbodiesaren’ttrulyhungry.

WhattheScienceSays:WhatYouSeeIsWhatYouEatACornellUniversitystudycomparedpeoplewhohadaclearbowlcontainingcandyontheirdeskwithpeoplewhohadawhitebowl.Thecandyintheclearbowlwasvisible;thecandyinthewhitebowlwasnot.Peoplewithaclearcandybowlate71percentmorecandythanthosewithawhitebowl.Asanimalswhoseprimarysenseisvisual,humanbeingshaveaphysiologicalresponsetoseeingfoodorpicturesoffood.Neurochemically,weanticipateeatingit,andourbrainsstartsecretingchemicalsthatcausecravingsandcanleadtoovereating.Inaddition,peoplewhoareobesetendtobemorevulnerabletovisualcuesthannormal-weightpeople.

Food companies know this. In the last several decades, fast food andunhealthy but alluring convenience foods have flourished. The United Statesleads theworld in processed-food consumption. By some estimates, processedfoods nowmake up some 70 percent of Americans’ diet, on average.What’s

more,thequalityofAmericanpackagedfoodisexceptionallygrim,alandscapeof frozen meals, boxed cereals, and sweet and salty snacks that are highlyprocessed,lackinginnutrients,andladenwithrefinedcarbohydratesandsugar,unhealthyfats,andchemicaladditives.(Bycomparison,manypackagedfoodsinJapanandpartsofEuropearelessprocessed,withfeweradditives.)Thebeveragelandscape isnobetter,withAmericansconsuming sweeteneddrinks ingreaterquantitiesthanever.

Eatingconveniencefoodeverynowandthenisn’taproblem,butwhendoneregularly, it’s extremely harmful to our health. There’s a direct link betweenoverconsumingconveniencefoodsandbeveragesandtheepidemicsofourday:obesity,insulinresistance,type2diabetes,heartdisease,andevendepression.

While resisting any food within reach is difficult, many of today’s highlyprocessed foods are addictive by design. Beverage and snack-food flavors like“saltedcaramelmocha”and“cheddarpoppin’pretzel”existnowhereinnature.Theseproductsaredevelopedbytaste-and-smellresearchers,tweakedforflavor,smell, mouthfeel, and appearance, tested on focus groups, refined by marketresearch,andadvertisedtothehilt.

Here’swhattheadsleaveout:mostfoodcompaniesarenotfocusedontheircustomers’ weight, health, or emotional well-being; they’re focused on sellingtheirproducts.“Noonecaneatjustone. . .” isn’t justaslogan—it’sthegoaloffoodcompanieseverywhere,andtheyspendmillionstoachieveit.That’sgoodfortheirprofits—andbadforourcollectivehealthandwell-being.Takingadvantageof our bodies’ innate wiring for carbohydrates, fat, and salt—all necessary forsurvivalwhenconsumedinnaturalformsandamounts—foodcompaniescreateproductsdesigned tohitwhat’sknownas the“blisspoint,” thecombinationofflavorsandtexturethatmakesafoodnearlyimpossibletostopeating.Forthem,thelessyoustopandthink,thebetter.Andit’sworking.Onesurveyfoundthatthe amount Americans spend on these highly processed foods nearly doubledfrom1982to2012,from11.6percentto22.9percentofourgrocerymoney.

Theresultofbeingbombardedbyall thispackaged food? In termsof sheeravailability,eatingunhealthyfoodhasneverbeeneasier.Andhealthyeatinghasneverbeenmoreelusive.

ProfitsversusHealth

AnarticlepublishedinthejournalDiabetesCareshowedthatnineleadingbrandsspent$3.5billioninasingleyeartoadvertisefastfoodinprintand

onbillboards,TV,andradio.Another$5.8billionwasspentonadvertisingsweeteneddrinks, candy, andother food.That’s $9.3billion total—justonadvertising.Forthesameyear,theentirebudgetsfortheCentersforDiseaseControlandPreventionand theFoodandDrugAdministrationwere$5.1billionand$1.3billion,respectively.

Modifyingour immediateenvironments, totheextentthatwecan,canhelpto reduce mindless eating and encourage healthier food choices—you’ll learnthose strategies here. But to really get a handle on your habits, it’s crucial toconsideryourinnerlandscape,too.

TheChemistryofComfortEatingFoodisn’tsimplyphysicalfuel,norshoulditbe.Weeattocelebrate,weeatforcomfort,we eat forpleasure.Thishasbeen true throughouthistory.But in anenvironment where food abounds and stress levels soar, eating for emotionalreasonshasbecomeadailypatternformanypeople.Weusefoodtofillvoids,toobtaininstantgratificationorstimulation,andtosootheunpleasantfeelingssuchas anxiety, anger, sadness, and stress—whether consciously or unconsciously.Formany people, food is a quick fix for emotional pain and a quick filler foremptiness.

We’re not just talking about fuzzy feelings; biochemical reactions underpinthesecravings.Whenwefeelprolongedstress,ourbodieschurnouthormonessuch as cortisol, which cause cravings—for high-sugar and high-fat foods, inparticular. These foods—potato chips, chocolate, cookies, candy, and sweetdrinks—trigger a near-immediate calming effect by raising serotonin anddopaminelevels.Butthiseatingpattern,overtime,setsthestageforweightgainandchronicillness.You’lllearnaboutthechemistryofcomforteating—andhowtobreakthecycle—throughoutthebook.

InsightsandInspirations:Daria,age38

I’mtwoyearsintoasalesjobthatrequiresalotoftravel,andI’vegained17poundsinthattime.That’salotforanyone,butI’mfive-foot-one!There’stheobviousfactofhavingtroublefindinganythingbesidesfastfoodandbuffetsontheroad.Butthere’salsothelonelinessfactor.Attheendofalongday,my

husbandisn’ttheretohelpmewinddown.RoomserviceandNetflixare.Andon the nightswhen I’m entertaining clients, we go to high-end restaurants,and there’s a certain pressure to spend big and eat big. Steaks, foie gras,expensivewine.Orderingjustanappetizerorasaladentréedoesn’tfeellikeanoption.

ARoadMapforChange:Attention+IntentionInworkingwithhundredsofpatientsonlosingweightandchangingtheireatinghabits, we’ve found that two big pieces of the puzzle are often missing fromconventionalapproaches:attentionandintention,bothinfusedwiththequalitiesofcuriosityandkindness.

Both our culture and our internal selves lead us to automatic, inattentiveeating. Attention is one of the keys to stopping that vicious cycle. Payingattentiononpurpose—tuning in towhat’sgoingon inyourbody,and inyourmind, and in the world around you—is at the heart of mindfulness practice,whichyou’llbelearningalotmoreaboutasyouprogressthroughtheprogram.

Peoplewhohave repeatedly tried to loseweightor changeeatinghabits arevery familiar with wanting to change but may not be familiar with deepintention.We can spendyears, evendecades, on the surface layerof change—that basic impulse to “be different, now,” with all of our energy tentaclesreachingoutsideourselvesformotivation,foraplan,andforareward:Ineedtoeatbetterinordertolooklikethatblond,willowybeautyoverthere;I’mgoingtofollowso-and-so’slose-10-pounds-by-bikini-seasoneatingplan;otherswillfindmeattractivewhenIlosetheweight.Whileexternalrewardscanhelppeopletrynewthings, true, lastingchange isdifferent. Itemerges fromthe insideout,not theoutside in.This requires reeling in those tentacles and lookingwithin. Lastingchangebeginswithdeepintention,alignmentbetweenwhatwedeeplyvalueandwhatwedoonamoment-to-momentbasiseachdayofourlives.

In chapter 3, you’ll begin a daily mindfulness practice that will help youcultivate both your attention and intention. But today, start with the simpleexercises below that introduce these two core concepts. The focus of the firstexercise is attention—using your senses and your awareness to notice what ishappening around you andwithin you. This process will prime your brain tocreatenewpathwaysforbehavingdifferently.

Exercise:CultivatingAttention

Asyougoaboutyourday,checkinwithyoursensesandyourmindasdescribedbelow,asifyouwereadetective.Holdacuriousattitude,lookingforcluesinyourownexperienceswithoutcriticizingwhatyouobserve.

1.Lookaround.Whatdoyousee?Imaginethatyouhaveneverbeeninthespaceyouarein right now. How would you describe it to someone who has never been there?Meditatorscallthis“beginner’smind.”Itinvolvestakingabrand-newperspective.

2.Nowcloseyoureyesandlisten.Whatdoyouheargoingonaroundyou?Anythingelse?3.Nowbreatheindeeply.Whatdoyousmell?

4.Now,movetothesensations inyourbody.Howdoesyourbodyfeeloverall?Howdoyourfeetfeel?Howaboutyourshoulders?Howdoesyourstomachfeel?

5.Andwhataboutyourmind?Whatisitdoingrightnow?Thinking?Planning?Worrying?Makingjudgments?

Dothisthreetimeseachdayforthenextfourtofivedays—morning,afternoon,andnight—andpayattentiontowhatyouareexperiencing.Don’t try tochangeanything; justnoticewhatyousee, hear, smell, feel, and think. At the end of each day, write in your journal about yourexperience. You are beginning to train your mind in how to find important information withinyourself.

Afteryou’vespenta fewdayspracticingattention,do thenextexercise. In thisone,you’llbegin tocultivate intention bydeveloping apositive image—a “bestself.” As you progress through the program, you’ll be drawn toward it like amagnet.

Exercise:CultivatingIntention

Figuring out what you really want—your deep intention—is a process. If the prospect of deepchange is scary to you, that’s okay and very common. For now, just notice it and try to getcuriousaboutit,keepinginmindthatfearcanbeaformofexcitement.Tobegin,startwiththisexerciseonvisualizingyourbestself,writingyourobservationsdowninyourjournal.

1.Imaginethatyouaresittinghighonahill, lookingoutthroughthedistanceoftime,intothefuture.Youseeashapethatlooksfamiliar.Asyouallowyourfocustoimprove,youslowlyrealizethatthisshapeisyou,fiveyearsfromnow,asyourverybestself.Asthepicture becomes clearer, what do you notice? Where are you? What are you doing?Howareyoufeeling?Whoelse,ifanyone,istherewithyou?

2.Whenyouaredoneimaginingyourbestself,wave“seeyousoon”andallowtheimagetofade.Takeamomentnowtonoteyourobservations:Whatdidyounoticeaboutyourbestself?

Whatdidyounoticeabouttheenvironmentaroundyourbestself?Howdoesyourbestselffeelemotionally?Howdoesyourbestselffeelphysically?Whathasyourbestselfdonetogetwhereitis?

Howdoyoutakecareofyourbestself?

NotPerfect,butPresentIt’simportanttonotethatyourbestselfdoesnotmeanyour“perfect”self.Thegoalofthisprogramisn’ttolearntoeat“perfectly.”Notonlyisperfectionamyththat’s unattainable in real life; perfectionism is counterproductive to change.Whenyourgoal isperfection,anything less isa failure.So let’s trade inallourideas about perfection—a perfect diet, a perfect body, a perfect life—forsomethingattainable,real,anduseful.

Atourclinic,and in thisbook,we focusnotonbeingperfect,butonbeingpresent.What does thatmean?When you’re present, you’re not on autopilot.You begin to understand the cascade of external and internal triggers—everythingfromfoodadvertising, tobeingoverlyhungry, to feelingstressedorlonely—thatnormallyleadtoovereatingoreatingunhealthyfood.You’reawareof how your body feels, what your thoughts are, and how you’re feelingemotionally.Beingpresentmeansyou’reabletoconsciouslychoosewhattoeat,whentoeat,andhowmuchtoeat—andyou’reawareofwhyyou’reeating.Onceyouestablishthatinnerfoundationofpresence,you’reabletobuildasustainabledietthatfuelsgoodhealth,abalancedweight,andhappiness.

CHAPTER2

What’sonYourPlate?

“Freedomfromobsessionisnotaboutsomethingyoudo;it’saboutknowingwhoyouare.It’saboutrecognizingwhatsustainsyouandwhatexhaustsyou.”

—GeneenRoth,Women,Food,andGod

After a decade of “weight creep” inwhich she gained about 5 pounds a year,Jessica’s blood pressure had risen to the point that it was compromising herhealth.Shewasdeterminedtoloseweightwhenshemadeanappointmentwithoneofournutritionists—shehadalegalpadoutandwasreadytotakenotesonwhatandhowmuchtoeat.“MydoctorsaysIneedtolose40pounds,”shesaid.“Howlongdoyouthinkthatwilltake?”

When we did our intake with Jessica, we asked not only about her eatinghabits,butalsoaboutherlife.Welearnedthatshehadthreeboys—ages4to12—and that sheworked as a reading specialist in the school system. Shewas avaluedemployeewhowasalwaysaskedtodomore—oncommitteesandprojectsandfundraisers—andshealwayssaidyes,evenwhenitmeantskimpingonsleeporcancelingplanswithfriends.Shewasalsoveryinvolvedinherchurchandhercommunity. “I lovemy life,” she said. But she also said shewas “tired all thetime” and that all of her commitments got in the way of eating well andexercising.

ThefactthatJessicahadcometoanutritionist insteadof jumpingonadietbandwagon was great. But like a lot of people, she had tunnel vision. Whenpeoplearefocusedlikealaserbeamonthenumbersonthescale,weencouragethemtostepbackandwidentheirgaze,becausethere’salwaysabiggerpictureatwork.We’veseeninourclinic,againandagain,thatunhealthyeatinghabitsand

excessiveweightareneveraperson’smainproblem.They’reasymptomofsomeotherissueorimbalance.

Oureatinghabitsdon’texistinisolation;theyexistinthecontextofourlives.What’sonyourplateatmealtimeshasalottodowith“what’sonyourplate”—what’sgoingoninyourlife.ForpeoplelikeJessicaandsomanyothers,thefirststep is realizing that thosemetaphorical plates—their lives—are piledway toohigh.Takingastepbackandassessingthebigpictureofyourlife—thewholeyou—can provide essential perspective about what’s going on and what needs tochange.

SoMuchtoDo,SoLittleTimeFormany of us, time is in short supply. Life seems to move faster than everwithin the same stubborn twenty-four hours, and we’re in a constant state ofstruggling to keep up.We’re always multitasking. In a culture that celebratesbeing“crazybusy”andseemstoexpectit,wejugglejobsandfamilies,caretakingforchildrenandparents,involvementwithcommunityorganizations,socializingwithfriends,andmaintaininghomesandcarsandcalendars.

Over the last decade, we’ve pushed the envelope even further. Stayingconstantlyconnectedtoourjobsandoursocialcirclesthroughourphonesandcomputershasprofoundlyaffectedoursenseoffreetime—tosaynothingofthesocial-mediaexplosion.Wenowfeelpressuretostayintouchwithnotonlyourfamilies,friends,andcoworkers,butalsoourhigh-schoolfriends,firstloves,far-flung relatives, former colleagues—essentially everyone we’ve ever known.Whether you find this increasing interconnectednessmiraculousordisastrous,orboth,it’simportanttorealizehowmuchtime—andattention—itrequires.

Whenwelookatallthedemandsonourtimeandattention,isitanywonderthat healthy eating often gets lost in the shuffle? When you’re stressed andfrazzled,it’shardtopayattentiontowhat’sgoingoninyourbody—we’lldelveinto that in chapter 5. But on amore basic level, unless you’re blessedwith apersonal chef, eating well takes time: planning time, shopping time, cookingtime,andtimetoeatslowlyandconsciously.Whenyou’retryingtochangeyourhabits,youalsoneedtimetogettoknowyourself.

Makingspaceforeatingbetter,then,requiresreckoningwiththefactthatyouareahumanbeingwithafiniteamountoftimeandenergy.Youmighthavetoremindyourselfofthisrealityrepeatedly,sincesomanyaspectsofourlivespushagainst it. The next step is seeing how you currently allocate those precious

resources—your timeandenergy—andhowdifferentaspectsofyour lifeaffectyoureatinghabits.

ConnectingtheDotsDeterminingwhatinyourlifeneedschangingandhowtomakethosechangesisnot always obvious. And evenwhen it becomes clear, the prospect ofmakingchangescanbeoverwhelming.AtDukeIMwe’vedevelopedanillustrativetoolthat’s helped thousands of people gain clarity about the changes they wish tomake.CalledtheWheelofHealth(seepage28foranillustration),it’sbasedonthe idea that health—including eating and exercise habits—does not exist inisolation.Health isnotsomething thatexistsonly inourbodies, separate fromourlives.Rather,healthisdeeplyintertwinedwitheveryaspectofourlives.

Ifyourwork life isbusyandstressful, for instance,youmayopt for takeoutmore andpostpone your exercise plans. If youdon’t have a lot of intimacy inyourlife,youmightusefoodasasubstituteforcloserelationships.Ifyou’vebeenoverweightforalongtime,youmightexperiencebackpainorjointpain,whichmakes you reluctant to exercise. Youmight have negative feelings about yourbody,whichaffectyourrelationships,oryoumightfeelstigmatizedatwork—53percentofoverweightpeoplesaytheydo.

Normally,thedifferentaspectsofourlivesareswirlingsofastwearen’tawareofwhichparts are functioningwell andwhicharen’t, let alonehow theyaffectoneanother.Weightgainandunhealthyhabitssuchaschronicovereatingoccurfor many reasons, but most have to do with having too many commitmentselsewhere in life that trump taking care of your body.TheWheel ofHealth—dividedintosevendomains,withmindfulawarenessatthecenter(describedonpage34)—helpsyoustepbackandassessthosecommitments,topauseandreallylookathowyouspendyourtimeandenergy.Veryoften,someareasofthewheelareoverflowingwhileothersareempty;suchimbalancesdrainourenergy.

AdaptedfromtheSelf-CareportionoftheWheelofHealth,copyright2014DukeIntegrativeMedicine/DukeUniversityMedicalCenter.

Time and again, patients in our clinic have “a-ha”moments as they assessdifferentareasof their livesandseehowissuesor imbalancesmaybeaffectingtheir eating habits. Many people realize that they’re spending so much timeworking, there’s little left forhealthyeatingandexercise (tosaynothingof thebiochemical effects of chronic stress, which often accompanies overwork).Relationship issues, ranging frommarriageproblems to loneliness to difficultycommunicatingone’sfeelings,areanothercommonthread.

InsightsandInspirations:Lisa,age39

Igotapromotionfouryearsagoandstartedtravelingforworkalot.Itmeantalotmoremoney,whichwasexciting,andforawhileIfeltlikeIwasonthetopofmygame.Butmyhealthstartedtosuffer.Ihadtostarttakingsleepingpillsbecausemybodyfeltsowackedoutfromchangingtimezones,andIwastootiredtoeventrytoexerciseoreatwell.Myfriends,whohadalwaysbeena source of strength forme, started to feel like abstractions because I wasneverhome.Thenmydadgotsick.That’swhen ithitme that Ihad tostoptraveling, which was a scary idea. Ultimately I switched to a differentcompanyandtookapaycut.Thatwasatoughdecision,butmyhealthandmylifehavebeengettingbettereversince.

For some people, taking stock of their personalWheel of Health is not asmuchofan“a-ha”momentasareckoning.Theymightknowfullwellwhatareasof their life are affecting their eating habits but feel unable to change them.Melissa,ayoungwomanwhovisitedourclinic,hadgraduallygainedabout15pounds over the last three years. Her diet was fairly healthy, but she haddeveloped a habit of eating a large bowl of ice cream after dinner every nightbeforebed.Whenaskedifsheknewhowthathabitstarted,shenoddedandsaid,“EverySaturdaynightwhenIwasakid,mydadandIwouldwatchamovieandeaticecream.Butterpecan.”Herdadhaddiedthreeyearsagounexpectedly,andeatingicecreamcomfortedherandhelpedherfeelconnectedtohim.Shedidn’twanttolosethatconnection.Itmadealotofsense.Weworkedwithheronhowto cherish thememories of her dad in a way that supported her health goalsinsteadofunderminingthem.Asit turnedout,hehadbeenanavidhiker,andMelissalikedtheideaofincorporatingahikeintoherweekendroutine.Shealsodecidedtocutbackonherice-creamhabitbutnoteliminateit—havingasmallbowlonceaweek.

ExploringyourWheelofHealthforcesyoutoslowdownandgetabird’s-eyeviewofyourlife.

In the following exercise, you will use the Wheel of Health to guide you inassessing thebigpictureof your life.Remember thatyou knowyour life betterthan anyone else. Your own insight will go a long way toward helping you

identifyareasthatareoutofbalance,andwhichofthoseareasyouwillbemostsuccessfulatchanging.Andasyoureadthebook,you’ll learnmoreabouteacharea, how it can contribute to your eating habits, and how to makeimprovements.

Exercise:YourWheelofHealth

1.DrawandlabelyourownWheelofHealthinyourjournal.

2.Readthroughthesevenareasofhealthdescribedbelow,aswellasthedescriptionoftheWheelofHealth’scenter—mindfulawareness.Thequestionsineachsectionwillhelpyouassesshowwell you’redoingwithineacharea;write theanswers in your journal.Using these answers as a guide, you’ll consider how satisfied you are with how wellyou’retakingcareofyourself,andgiveyourselfaratingof1to10ineacharea.

Stressmanagement. Chronic stress takes an enormous toll on our health andhappiness and contributes to unhealthy eating.Whilewewon’t ever eliminatestress,managing it isessential forgoodphysicalandmentalhealth.Howmuchstress are you experiencing right now? Over the last three months, six months,year?Howwelldoyouthinkyouaremanaging/copingwiththestressinyourlife?Doyou feelas ifyourbody isalways revvedup,waiting for thenextproblemtodevelop?Do you think you have enough coping strategies, or would you benefitfrom learning additional strategies? Are you using the strategies you haveeffectively?Do youhave a regular activity that youpractice thatmakes you feelrelaxed?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

YourWheelofHealth

Movement,exercise,andrest.Ourbodiesweredesignedtomove,andweknowthat exercise is required for optimal health. It is also required to maintainoptimalmetabolismandtomanageweightforthelongrun.However,it’seasytobecomesedentarywithalloftheconveniencesofmodernlife.Wemaynotcarveout and protect time for exercise or movement, and we may not even becheckinginwithourbodiestonoticehowtheywantandneedtomove.Wealsoneedrest—deeprestduringsleep,andmentalrestevenwhenawake.Doyouleadan active life? Howmuch do youmove your body? Do you consciously includephysical activities in your daily life? Do you engage in planned aerobic exercise

regularly?Doyouincludestrengthtraininginyourexercise?Doyouallowyourselfdowntimetorest?Doyougiveyourselfplentyoftimetounwindbeforebed?Howrefreshingisyoursleep?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Nutrition. The foods we eat—and beverages we drink—profoundly affect ourhealth and well-being. There’s a direct connection between the quality of thefoodweputinourbodiesandourenergylevels,ourimmunehealth,ourmoods,our risk of chronic illness, and, of course, our weight. Nourishing our bodieswith a healthy diet (including vegetables, healthy fats, whole grains, fruit, andleanproteins)providesafoundationforgoodhealth.Doyouknowwhattoeattokeepyourbodyashealthyaspossible?Tomaintaingoodenergy?Doyoueatthosehealthy foods? And in appropriate amounts? Are there things that you’re doingwellandwanttomaintainregardingyoureating?Aretherethingsthatyouknowyouwouldbenefitfromchanging?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Personalandprofessionaldevelopment.Ourworkliveshaveanimpactonourhealthinmyriadways,includingthewaysinwhichtheytaxusandthewaysinwhich they fulfill us. Work-life balance is important, and lacking for somepeople.Additionally,continued learningkeepspeopleengagedandalive.Somepeople find thisatwork, some througheducation,andsome throughpursuingother interests. What’s important is that you find it somewhere. It’s alsoimportanttoliveyourlifeaccordingtoyourvaluesandpriorities.Balanceinthisareaofhealthmaybeaboutthenumberofworkhoursyouputinortheamountofeffortyouputforth,oritmaybemoreabouthowfulfillingyourworkis,theamount of praise or respect you receive atwork, the degree of autonomy youhaveindoingyourwork,orthesignificanceoftheimpactyoucreate.Doyoufeelsatisfiedorfulfilledinyourlife—athomeandatwork?Doyouhaveanacceptablework–lifebalance?Arethereareastoexplorethatmightgiveyouadeepersenseofmotivationand joy inyour life?Are theresmallchanges thatyoucouldmaketoincreaseyour senseofpurpose, growth,andmeaningfulness inyour life?Doyou

make time for enjoyableactivities—the thingsyou love todo,orhavedreamsofdoing?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Physicalenvironment. Your surroundings can influence your health inmanyways, includingaffectingyoureatinghabits.Ifyourpantryandfridgearefilledwithunhealthysnacksandsweets, forexample,you’remuchmore likely toeatthose foods—whereas if you have fresh produce and other healthy foods onhand,you’remorelikelytoreachforthose.Itisimportanttogivesomethoughtto how your environment can support your health. It’s also important toconsider how your spacemakes you feel. For some people, excessive noise orcluttercanbestressful,whichcaninturnaffecteatingandexercisehabits.Isyourhome set up to facilitate healthy eating? How about your workplace? Do yourhomeandworkspacemakeyoufeelrelaxedorstressed?Istheresufficientnaturallight?Doyouhaveconcernsaboutnoiseorclutter?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Relationships and communication. Positive connectionswith others enhancenotonlyyourqualityoflife,butalsoyourhealth.Notbeingabletocommunicateyourneedsorfeelinguncomfortablesaying“no”tootherscanleadtofrustration,resentment, or unnecessary self-sacrifice. This is true in all relationships—romanticrelationshipsaswellasthosewithfriends,family,andcoworkers.Howwouldyoudescribeyourrelationshipswithothersandyourcommunicationwiththem?Areyourneedsmet?Areyouhelpingothersmeettheirs?Doyouhaveafewkeypeoplewithwhomyoucansharethemoreintimatedetailsofyourlife,orjustblowoffsomesteamandhaveafewlaughswith?Areyouabletoaskforsupportandletthepeopleinyourlifeknowwhatyouwishthemtodoornotdoinsupportofyou?Aretherecertainrelationshipsthatdrainyouandothersthatnourishyou?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Spirituality.Spiritualconnectionsofferpositiveeffectsonhealthandwell-being,and give people a sense of meaning, peace, and inspiration. Some people are

drawntoformalreligiouspracticeandprayer.Othersfindasenseofpeaceandspiritualconnectionbyspendingtimeinnature.Doyouhaveaspiritualpractice,oraplaceyougothatmakesyoufeelrenewedandhelpsyouconnecttosomethinglargerthanyourself?Aretheremeaningfulritualsinyourlife?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Give yourself a rating of 1 to 10, with 1 being “not satisfied” and 10 being“extremelysatisfied.”Addtheratingtoyourwheel.

Mindfulawareness.MindfulawarenesssitsatthecenteroftheWheelofHealthandoffersus theopportunity tobemore in touchwithourbodies,ourminds,and the spiritual aspects of self—our internal worlds that we often ignore.Mindfulawarenessiscentraltothehardandrewardingworkofgettingtoknowyourselfonadeeperlevel.You’lluseyourowndeepwisdomtohelpyouchangeeatinghabitsandotherbehaviorpatterns.Mindfulawareness impliesanabilitytobefullypresentinthemoment,payingattentiontowhatyouaredoingwhileyouaredoingit.Itmeansfullyexperiencingandattendingtowhatishappening—not only outside of you but,more important,within you.Mindfulness alsohelpsyoutobeconsciousofwhatistrulyimportanttoyou.Howawareareyouofhowyourbodyfeelsateachmoment?Ofemotionsyouhaveateachmoment?Ofthoughtsthatrunthroughyourmind?Ofneedsthatdriveyourbehavior?Ofhowyou are interactingwith the outsideworld?Howmuch do you pay attention towhat’sgoingoninsideofyoufrommomenttomoment?

Howsatisfiedareyouwithhowwellyou’retakingcareofyourselfinthisarea?Giveyourselfaratingof1to10;addittoyourwheel.Thisareamaybenewtoyou. If you arenot sure how to rate it, don’tworry; youwill be able to betterassessitonceyoubetterunderstandandhavebeguntopracticemindfulnessasyouprogressthroughthisbook.

Nowit’stimetolookatyourWheelofHealthasawholeandconsiderwheretostart making changes. Review your responses. Can you draw connectionsbetweenimbalancesinyourlifeandyoureatinghabits?Areothercommitmentsinyourlifecrowdingoutyourtimetopreparehealthyfood,forinstance?Ordoyouhavea sense thatyouare eating to compensate for a lackof fulfillment inother areas? Look at the areaswith the lowest satisfaction ratings, and amongthose, pick an area that’s particularlymeaningful to you. Rather than startingwith amajor change, think about a small change you canmake. Suppose you

gaveyourselfa“4”instressmanagementandyouhaveasensethatyourtypicallyharried lifestyle iswhatkeeps you frompreparinghealthy food eachnight.Orsay yougave yourself a “3” inmovement, exercise, and rest because youdon’texercise regularly—butyouwant to.Rather than signingup fora10K,plan tostartwalkingwithafriendthreetimesaweek.(You’ll learnmoreaboutsettinggoalsforsustainablechangeinthenextchapter.)InsightsandInspirations:Sandy,age52

I’ve been trying to lose weight since I was 12 years old.When I looked at therelationshipareaofmylife,itwasempty,andhadbeensincemydivorcetenyearsago. Iwish I could say it’sa coincidence that I’vegaineda lotofweightduringthattime,butit’snot.Iknowit’snot.Gettingbackoutthere,tryingtofindanewintimate relationship, is scary. But I have a feeling that’s part of what I reallyneed.

Thegoodthingabouteatingandlifebeingsointertwinedisthatit leavesuswithmanyoptionsofwheretostart“untangling”ourselvesandrestructureourlivestobeourbestselves.Achievingbalanceisadance—adynamicprocess,notastaticone.Whenyoucometotermswiththefactthateatingisonecomponentinthewheelofyourwholelife,witheachcomponentcreatingrippleeffectsbackandforth,yourealizethatchangingyoureatinghabitsisgoingtoentailmakingchanges in your life. In otherwords, you’re going to have to shake things up.Thismightexciteyou,orfrightenyou,orboth.Wetendtobecomfortablewiththe statusquo,evenwhen it’snot supportingourhealth.Asoneofourclientsputit,“Itmightbeacrazylife,butit’smycrazylife!”Thatfeelingisnormal,andtheimportantthingistoseeitforwhatitis—ourdesiretostayinourcomfortzone.Whenour comfort zone is at oddswith ourhealth—and it often is—wehavesomedecisionstomake.It’saprocess,butthat’swhatTheMindfulDietisabout—givingyouthetoolstoworkthroughthatprocess.

TheStartingBlock:Self-CareThe Wheel of Health can help you discern the best places to focus first inachievingahealthierbalancebetweenthedifferentareasofyourlife.Self-careiscritical toachieving thatbalance.Manyofus,womenespecially, spenda lotoftime taking care of people and things—families, work, households, finances.Taking care of ourselves often feels like indulgence. Ormaybe it’s somethingyou’ddoifyouhadtimeforit,butyouneverdo.

If takinggoodcareofyourself feelsselfish,consider thepossibility thatself-care is the fuel thatmakesallother careandallother life activitiespossible. Itmakeslifesustainable.Self-careisnotself-indulgence;it’sself-preservation.Ifthatmessage strikes a chord with you, write it down where you can see it—on achalkboardathome,onyourfridge,oronastickynotetapedtoyourcomputer.Evenifyou’velosttouchwithit,considerthatthere’sapieceofyouthatknows,deepdown,whatishealthyforyou,thatknowsyourbestself,theonethatyouenvisionedinchapter1.Anditdoesn’tjustknowwhat’shealthy,itwantswhat’shealthy:a longwalk insteadofahot-fudgesundae,areasonableworkscheduleinstead of a sixty-hour week, more time laughing with friends instead of thefleetingpleasureofferedbyFrenchfriesatthedrive-through.

InsightsandInspirations:Lauren,age35

Mypatternforyearswastogetaneggsandwichandtwohashbrownsontheway to work and eat in the car. I looked forward to it and figured I waskilling twobirdswith one stone.When I startedpayingattention, I noticedthatIalwayshadagreasylumpinmystomachallmorning—anditdawnedon me that a third of my meals were coming from fast food! My biggestrealization, though,was that part of taking care ofmyselfwas carving outtimetopreparehealthyfood.I’dalwaysthoughtof“metime”asapedicure,or going out for drinks with friends—something that felt indulgent. Butgettinguptwentyminutesearliertomakeandeatbreakfastturnedouttobethisamazingthing.Igotsomequiettimeinthehousebeforethekidsgotup,my commute was less frantic, and I felt so much better. The greasy lumpdisappeared,andIhadmoreenergy.

Quiz:How’syourself-care?

Idothefollowing... rarely sometimes often

Sitdowntoeatmeals

Getseventoninehoursofsleepmostnightsandwakefeelingrested

Havearelaxingbedtimeroutine

Takebreaksduringmyworkdaytorecharge

SeekoutemotionalsupportwhenIneedit

Maketimetoenjoymyself

Saynotorequeststhataren’trightforme

Scheduletimeto“play”withfriends

Maketimetopreparehealthymeals

Scheduledateswithmyspouseorpartner

Letmybodymoveasitwasmeantto,doingphysicalactivityeachday

Doplannedaerobicexerciseatleastfourtimesaweek

Regularlyinvesttimeinsomethingthathelpsmegrowanddevelopsomeaspectofmyself

Takecareofthespacearoundme(home,kitchen,work),inordertosupportmygoals

Circle anything that you scored as “rarely.” When it comes to makingchanges, thesewillbe importantareas toconsider—andwhetherornot they’redirectlyrelatedtoeating,they’llhelptosupporthealthyeatingandoverallhealth.

You don’t have to knowwhat good self-care looks like right now, or how thebalanceofyour lifemightneed tochange,orexactlywhatandhowmuchyoushouldbeeating.Butknowthis:goodself-careisessentialforchangingwhat,why,andhowyoueat.Andmoreimportant,it’sessentialforchanginghowsatisfied,balanced,andfulfilledyoufeelinyourlife.

BuildingYourFoundation:YourValuesAssessingwhat’sonyourplate—inboththeliteralandfigurativesenses—isonething; making changes is another. Your innermost values can serve as animportantguide.Gettingintouchwithyourvaluessupportswhatpsychologists

call intrinsicmotivation,motivation that comes fromwithin.Research showsthat new eating and exercise habits are much more likely to stick when theyspring fromwithinus rather than fromexternal sources.Thinking about yourcorevalues canbeausefulway to create sustainablehealthgoals,whichyou’lllearnmoreaboutattheendofchapter3.Keepingyourvaluesinmindcanalsohelpyoumakemoment-to-momentdecisionsabouteating,exercise,lifebalance,andself-care.

Exercise:KnowingYourCoreValues

1.Makealistinyourjournalwiththreecolumns:VeryImportanttoMe,ImportanttoMe,andNotatAll Important toMe. (Dependingon thesizeof your journal, youmayneedone toseveralpages.)Reviewthefollowinglistofpersonalvaluesandassigneachofthemtooneofthecolumns.

PersonalValuesAcceptance(tobeacceptedasIam)Accuracy(tobeaccurateinmyopinionsandbeliefs)Achievement(tohaveimportant

accomplishments)Adventure(tohavenewandexcitingexperiences)Attractiveness(tobephysicallyattractive)Authority(tobeinchargeofandresponsibleforothers)Autonomy(tobeself-determined

andindependent)Beauty(toappreciatebeautyaroundme)Caring(totakecareofothers)Comfort(tohaveapleasantandcomfortablelife)Commitment(tomakeenduring,meaningfulcommitments)Compassion(tofeelandacton

concernforothers)Complexity(tohavealifefullofvarietyandchange)Contribution(tomakealasting

contributiontotheworld)Courtesy(tobeconsiderateandpolitetowardothers)Creativity(tohavenewandoriginalideas)

Dependability(tobereliableandtrustworthy)Duty(tocarryoutmydutiesandobligations)Ecology(toliveinharmonywiththeenvironment)Faithfulness(tobeloyalandtrueinrelationships)Fame(tobeknownandrecognized)Family(tohaveahappy,lovingfamily)Flexibility(toadjusttonewcircumstanceseasily)Forgiveness(tobeforgivingofothers)Friendship(tohaveclose,supportivefriends)Fun(toplayandhavefun)Generosity(togivewhatIhavetoothers)Genuineness(toactinamannerthatistruetowhoIam)Growth(tokeepchangingand

growing)Healthandwell-being(tobephysicallyandmentallywellandhealthy)Helpfulness(tobe

helpfultoothers)Honesty(tobehonestandtruthful)Hope(tomaintainapositiveandoptimisticoutlook)Humility(tobemodestand

unassuming)Humor(toseethehumoroussideofmyselfandtheworld)Independence(tobefreefrom

dependenceonothers)Industry(toworkhardandwellatmylifetasks)InnerPeace(toexperiencepersonalpeace)Intimacy(tosharemyinnermostexperienceswithothers)Justice(topromotefairandequal

treatmentforall)Knowledge(tolearnandcontribute)

Leisure(totaketimetorelaxandenjoy)Logic(toliverationallyandsensibly)Loved(tobelovedbythoseclosetome)Loving(togivelovetoothers)Mastery(tobecompetentineverydayorspecializedactivities)Moderation(toavoid

excessesandfindamiddleground)Monogamy(tohaveoneclose,lovingrelationship)Order(tohavealifethatiswell-orderedandorganized)Pleasure(tofeelgood)

Popularity(tobewell-likedbymanypeople)Power(tohavecontroloverothers)Purpose(tohavemeaninganddirectioninmylife)Realism(toseeandactrealisticallyandpractically)Responsibility(tomakeandcarryout

responsibledecisions)Risk(totakerisksandchances)Romance(tohaveintense,excitingloveinmylife)Safety(tobesafeandsecure)Self-Acceptance(toacceptmyselfasIam)Self-Control(tobedisciplinedinmyownactions)Self-Knowledge(tohaveadeepandhonestunderstandingofmyself)Service(tobeof

servicetoothers)Simplicity(tolivelifesimply,withminimalneeds)Spirituality(togrowandmaturespiritually)Stability(tohavealifethatstaysfairlyconsistent)Strength(tobephysicallyfitandstrong)Tolerance(toacceptandrespectthosewhodifferfromme)Tradition(tofollowrespected

patternsofthepast)Virtue(toliveamorallysoundlife)Wealth(tohaveplentyofmoney)WorldPeace(toworktopromotepeaceintheworld)OtherValue(s)

2.Afteryou’vegroupedallof thesevaluesby importance, lookonlyat those in the“VeryImportant” column. On a separate page, or in the space below, write the five or sixvalues from this column that are of utmost importance to you. Feel free to choosedifferentwordsiftheyfitbetterforyou.Theseareyourcorevalues.Ifthere’sacorevaluenotlistedhere,feelfreetoaddit.Andkeepinmindthatittakessomepeopleawhiletonarrowdowntheirvaluestothemostimportantfew.Soifitfeelsimpossibletonarrowitdown,comebacktothisexerciselater.

3.Nowreflectonyourhealth.Howdoesyourhealthrelatetowhatyoumostvalue?Werehealth and well-being in your top five values? Are they qualities you need in order tomanifest or live your top five? For instance, if adventure is one of your core values,stayingingoodphysicalcondition(health)isimportant.

SustainableChangeTakes“TheWholeYou”

Asyou’veseeninthischapter,healthfuleatingdoesn’tjusthappen;ittakestime,energy, and attention—andconnecting to yourdeeper self. So improvingyoureating habits—and improving your life—requiresmaking changes. For Jessica,the overcommitted mother of three boys, assessing her Wheel of Health anddoing the values exercise helped her to recognize that service and familyweretwoofhercorevalues.Sherealizedthatshewasspreadingherselfsothinthatshedidn’t feel fully present in any area of her life; she was always rushing andthinkingaboutthenextcommitment.Andwhilehealthwasnotoneofhercorevalues,sheneededittokeepupwithherthreeboys;theextraweightshegainedwasmakingithardtodobikeridesandotheractivitieswiththem.

Asyouprogressthroughtheprogram,noticehowmakingchangestowhat’sonyourplateinthemetaphoricalsenseinfluenceswhatendsuponyourliteralplate. Repeat theWheel ofHealth exercise every three to sixmonths to get abird’s-eyeviewofyourlife.Thinkofyourvaluesasyourhomebase—theplaceyou return to. As you’ll see, keeping your values in mind—at the forefrontinsteadofinthebackground—willhelpyoumakemoment-to-momentdecisionsabouteating,exercise,andself-care. Itwillalsohelpyoudeveloprealisticgoalsthatsupportyourhealth.Butfirst,you’ll learnhowtodismantletheunrealisticgoals that our diet-obsessed culture imposes on all of us—and learn how torecognizetheinfluenceofthedietindustryonthewayswethinkaboutfood,ourbodies,andchangeitself.

CHAPTER3

GettingOfftheRollerCoaster

“[T]opromisenottodoathingisthesurestwayintheworldtomakeabodywanttogoanddothatverything.”—MarkTwain,TheAdventuresofTomSawyer

With nearly 70 percent ofAmericans nowoverweight or obese, products andprogramsthatclaimtohelppeopleloseweighthavebecomeevermorepopular.Every year,more than 100millionAmericans go on a diet—spending tens ofbillionsonweight-lossplansandbooks,dietdrugsandsupplements,anddiet-labeledmealsanddrinks.

Diet programs keep quiet about the fact that they thrive on failure. Manypeoplewhodiet loseweight initially,but studies show that thevastmajority—more than 80 percent—gain it back within five years, and many seesaw fordecades.Andforreasonsthatscientistsarejustbeginningtounderstand,manypeople who lose weight on a diet gain it all back and then some, ending upheavier and less healthy than overweight people who never dieted in the firstplace.

Thepsychologyofdietingmaybethemostdamagingofall,anditaffectsallofus—dietersandnondietersalike.Havingbeenpartofour societal landscapefordecades,diet-related thoughtpatternsundermine the eatinghabitsof all ofus.What’smore,thedietmentalityandthedietindustryhavehijackedthewholenotionof change.The just-do-it, power-through-it, all-or-nothing approach tochangingourhabits,withmotivationcoming fromoutsideoneself, ignores thekey to authentic, lasting change: YOU.To forge a healthy relationship withfoodandyourbody,youneedtorecognizethedietmentalityforwhatitis—a

misleading promise that sets you up to fail—and begin the process ofchangingfromwithin.

ALosingFormula

Typicalweight-loss dietswork—in the short term—by restricting calories.Naturally,thisleavesyouwantingmorefood.Andwhileyoumaybeabletotoleratehungerforafiniteperiodoftime,fewpeoplecandosolong-term.Infact,restrictingcaloriesoftenleadstoovereating,orevenbingeing.Thisisn’tafailureofwillpower;it’soursurvivalinstincts.Humanbodiesevolvedtocopewithfamine,andwhenwerestrictfood,ourbrainsendsouturgentsignals to eat in the form of ghrelin, a hormone that stimulates appetite.Evidenceshowsthatisexactlywhathappenswithrestrictivediets,soit’snowondertheybackfire.

Even diets that provide your bodywith a sufficient number of caloriesmayleaveyouwantingmore.Extremelow-fatdiets,forinstance,tendtobeunsatisfying formost people for the simple reason that dietary fat (alongwithprotein)helpsyourbodyfeelfull,becauseittakesyourbodylongertodigest fat than to digest carbohydrates.What happenswhenwe don’t feelsatisfied?Veryoftenwekeepeating.Andtheregoesthediet.

TheDietSeduction(andBetrayal)Manypeopletrytoloseweightfordecadesand,notsurprisingly,feelfrustratedattheirlackofsuccessanddesperateforsomething,anything,thatworks.Whenyou’restrugglingwithweight loss, it’seasytofallpreytoslogansandpromisesthatmaynotbehonestbutaremusictoyourears:Stopyoureatingstrugglesnow!Eat whatever you want and never feel hungry! We have a magic formula forweightloss!

Diet companies’ marketing tactics often play into body insecurities, withpromises that you’ll get your “bestbody,” shed20poundsbybikini season,orloseyourbabybelly,andplentifulvisualsoftheallegedendresults.Themessagethat there’sa thin, toned,youthfulbody insideyouwaiting tobreak free—thatthisis, infact,therealyou—isahallmarkofpopulardiets.Oftentheyclaimtotargetspecificbodyparts—forwomen,mostoftenit’s thebelly, thighs,orbutt,placeswhere our bodies naturally store extra fat and aboutwhichmany of us

harbornegativefeelings.(We’lldelvemoredeeplyintohowourrelationshipwithourbodiesaffectsoureatinghabits—andviceversa—inchapter8.)

Not all populardiets areblatantly irresponsible.But even the “better” ones,withnutritionallysoundplans,tendtofail.It’snotjusttheparticularsofagivendietthatareproblematic—it’stheverypsychologyofdieting.

Most structured diet plans have a simple and seductive message: eat thesefoods, in these amounts, and you’ll loseweight.The underlying assumption isthat the solution to out-of-control eating is to clamp down on it, with hyper-controlled eating. There’s an obvious appeal to this approach. When you’restruggling to eathealthy foods inhealthy amounts, surrendering to anoutsideauthoritythattellsyouexactlywhattodocanfeellikeahugerelief.Anddietingcanbeatangiblefocusandstrategyamidlifeissuesthataretoooverwhelmingorcomplicated to tackle (andsometimeseven toacknowledge).Peopleoften looktoweightlossastheirholygrail.IfIloseweight,therestofmylifewillsortitselfout,thethinkinggoes.Infact,it’softentheotherwayaround,asyoulearnedinexploringyourWheelofHealth.

Despite its appeal, relying on an outside authority—external motivation—sets you up to fail. As wementioned in the last chapter, research shows thatinternal motivation is required for long-term, sustainable behavior change.Whenyou followaprescriptiveplan, youdon’t addresswhy you’re overeatingandeatingjunkinthefirstplace.Withoutthatcrucialinsight,it’snatural,eveninevitable, to revert to old habits as soon as you stop following the rules.Whatever diet you’re followingmay temporarily override your usual patterns,but those patterns are alive and well at the end of the diet—and they oftenreemergewith a vengeance.Andgiven the autopilotnatureof eating—the factthattherearemyriadtriggersfortakingthatfirstbiteornotstoppingwhenyoushould—it’snowonderwhy.

InsightsandInspirations:Judy,age44

Iwas stuck on the diet treadmill for years, always startingwith gusto andendingindefeat.ThensomehowI’dforgethowawfulIfeltattheendandtryagain, like I had amnesia. The diet let me keep this fantasy going of theperson I just knew I’d be when I lost the weight. Not just thin, but more“together,” better dressed, and happier—even wealthier! I used to imaginemyself wearing one of those strapless dresses that really thin women lookgreatin,thekindthatshowsoffyourcollarbones.Ittookupsomuchofmy

energy, the whole process—it became this vortex that propelled me—but Inevergotanywhere.Infact,Ifeltworse,physicallyandemotionally.Ittookmealongtimetorealizewhy.

TheDietMentality(It’sNotJustforDieters)Diet-related thought patterns have become the cultural norm, and they areespecially insidious because they undermine healthy change instead ofpromotingit.Fromapsychologicalpointofview,manyideaspeopleholdaboutfood, dieting, weight loss, and our bodies are cognitive distortions—unconsciousthinkingpatternsthatarenotbasedinreality.

Black-and-white thinking (also called all-or-nothing thinking) is a primecognitivedistortionthathasbecomepartofourculturalzeitgeist—forexample:there are good foods and bad foods, certain foods are off-limits, you’re either ahealthy eater or an unhealthy eater, you’re either “on the wagon” or off it, youshouldnevereatpast8P.M.Therecertainlyarehealthierchoicesandlesshealthychoices,andourprogramguidesyoutowardthehealthierones.Butwhyyou’reeatingmatters,evenifyou’reeatinghealthyfood.Whenyoubaseyourplansonrigid rules, it’s virtually impossible not to break them at some point.Catastrophizing, a cognitive distortion that often accompanies all-or-nothingthinking,happenswhenyoupredict thatdisastrousoutcomeswill follow fromyouractionorinaction,suchas,Ididnotexercisethismorning...therefore,Iwillnever get in shape and I’ll be overweight forever. Perhaps the most pervasivefallacy is thewillpowermyth, the idea that succumbing to unhealthy cravings(orfallingoffthedietwagon)isafailureofwillandasignofpersonalweakness.Cultivatingwillpowerisimportantintermsoflearningtodelaygratification,butit’s unrealistic to think it’s the only thing needed in our over-the-top foodenvironment.

Katy,age41,aclientwhosaysshe’salwaysbeena“sugarfiend,”consumesacheeseDanishon theway toworkmostdays,candy in theafternoons,and icecreamor cookies atnight. Inorder to gain energy and lose a fewpounds, shedecides to go cold turkey on anything with refined sugar. She doesn’t have abackupplananddoesnotstoptoconsiderwhyshe’seatingsomuchsugarinthefirstplace.Shefindsherselfthinkingaboutsweetsnonstopandcriticizingherselffor it. But the more she reprimands herself, the more she obsesses. Afterstrugglingandfendingoffsweetsfortwoweeks,shefindsherselfinavulnerable

situation:overtiredandstressed,atanofficepartywherethereareplatterspiledhighwithcookies,hermainweakness.Shewantsone.Sheneedsone.Oneturnsintotwo,andthenthree,andthenfive.Drivinghome,sheharshlyberatesherselfforeatingthecookiesandfeelsdespairing.Shethinksthatshe’slostallcontrol,notunlikeanalcoholicorasmokerwhohasfallenoffthewagon.Andtheregoesherattempt tochangeherhabits. “I’mhopeless. Iwillneverbeable togiveupsugar,” she thinks.She throws in the toweland starts thenextmorningwithaDanish.

WehearstorieslikeKaty’severyday.Theresultofallthesepunitive,untrue,andunhelpfulthoughtpatterns?Wesetupeatingasabattletobewon,buttherulesofengagementmake“losing”inevitable.

All-or-NothingFoodGroups

On a cultural level, black-and-white thinking about food has demonizedentire macronutrients (in particular, carbohydrates and fat), to thedetrimentofmillionsofpeople’shealth.Thelow-fatmovementthatstartedinthe1970s,basedonthemisguidedhypingofareportlinkingdietaryfattoheartdisease,isaprimeexample.Peoplestartedavoidingallfatasifitwerearsenic but increasing carbohydrates (mostly refined), and the low-fatprocessed-food industry took off.We’ll talkmore about the fat fallacy inchapter 10, but to make a long story short, good fat is essential for yourhealth—and processed foods that are low in fat but high in refinedcarbohydrates, calories, and man-made additives are harmful to health.Despitenutritionists’effortstopromotethetruthaboutfatinrecentyears,emphasizingthedifferencebetweenhealthyandlesshealthyfats,theblack-and-whiteideathat“fatisbad”hasstucklikeglue.

The more-recent demonization of carbohydrates, another class ofmacronutrientsthatincludesbothhealthyandunhealthyvarieties,hasalsobeen damaging. As with fat, the truth is not black-and-white. Refined,processedcarbohydratesandsugarareindeedunhealthy,butplantsourcesof carbohydrates such as vegetables, fruit, beans and legumes, and wholegrainsare important forgoodhealth,diseaseprevention,andphysicalandmentalenergy.

TheEnemyWithinWhenyousetyourselfupwithrigid,black-and-whiterulestocompletelyabstainfromcertainfoods,there’snoroomforerror.You’reeitheronthedietoryou’reoff it. Once you’ve had the cookie, you’re off the wagon—and that meansanything goes. What’s the difference between two cookies and twelve? You’llstartthesugarbanagainnextweek—ormaybenextmonth.

Here’s the worst part: the guilt, shame, and self-criticism that ensue from“breaking the rules” can make you avoid healthy-eating efforts entirely. Thismight seem like self-sabotage, but it’s actually quite rational: If you know thatyou’regoingtogetpunishedforfailing,whytry?Whowantstogetpunished?Inourprogram,werefertotheself-criticalpartofourselvesastheInnerCritic.It’saharshinnervoicethatfocusesononlyoneaspectofourselves—aweaknessforsugar, for example—with a spirit of meanness, without looking at the biggerpictureofwhoweare.ThecondemnationthattheInnerCriticdishesoutleadsustofeelworseandhavelessenergytochange.Whenourlearnedexperienceoftryingtochangeourbehaviorissopainful,weavoidtrying.Healthpsychologistsrefertothefailure-shame-avoidancespiralthatresultsfrombreakingrigidrulesasthe“abstinenceviolationeffect.”

Exercise:Diet-relatedThoughtPatterns

Oneofthetoolsofmindfulnessisnoticing.Simplybeingawareofthetrapsandtricksofthedietmentalityhaspowerfuleffects.We’llstartdevelopingadailypracticeforcultivatingawarenessinthe next chapter, but starting now, make an effort to notice when you’re in the grip of thewillpowermyth,black-and-whitethinking,catastrophizing,ordeprivationandobsession.Noticewhen you hear the voice of the Inner Critic. On your calendar or journal, jot down what younoticeyourmindsaying,withoutmakinganyjudgments.

Keepinmind,too,thedancebetweendeprivationandobsession.Forbiddingyourselftoeataparticularfoodthatyoureallyenjoy—chocolate,forexample—tends tomakeyounotonly crave the foodbutobsess about the food. It’s as ifsomeone tells younot to think about the color blue and theword “umbrella.”Suddenly,thereareblueumbrellaseverywhereyoulook.

Theantidotetodeprivationisnotconstantindulgence,butsettinglimitsthatstillgiveyoufreedomofchoice.

HealthHappens“IntheMiddle”It’srarethatourdays—atwork,athome,andeverywhereinbetween—goexactlyasplanned.Ourkidsgetsick;wegetsick;wegetstuckintraffic;wegetbadnewsaboutafriend’shealth;ourbossaddsanextraprojecttoouroverflowingplate.“Lifehappens,”wesay inourclinic,meaning thatweall facecurveballs—largeandsmall—onaregularbasis.Thehealthiestpeople,psychologically,areflexible—they’re able to adapt their behavior to changing circumstances and think inshadesofgray,ratherthaninblackandwhite.

The diet mentality isn’t just counterproductive to weight loss and overallhealth; it runs counter to emotional health, too. Psychologists use the termcognitiverigiditytodescribethoughtpatternsthataresoingrainedthatpeoplehavetroublethinkingflexibly.Humanbeingsarenotrobots.It’snormaltohaveahardtimefollowingarigidplan—whetherit’sadiet,a“detox,”oracold-turkeyattempttogiveupsugar.Inordertomaintainhealthyeatinghabitsinanever-changingworld,flexibilityisessential.

Foralotofpeoplewho’vebeenstrugglingwiththeireatinghabits,thewholenotionofflexibilityisscary,bringingtomindan“anythinggoes”mind-setthatwilldoanythingbutcurbtheirunhealthyhabits.Andthatconcernisvalid.Weare not saying “anything goes.” Having ample flexibility but no goals orguidelinescan leaveusadrift inourattempts tomakechanges—wedon’tevenknowwhere to start.How, then, do youmake changeswithout getting lockedintoarigidplan?

Behavior-changesuccessismostsustainablewhenpeoplebecomeskillful“inthemiddle” rather than at the extremes. For changing your eating habits andmaintainingthosechanges,it’simportanttohavegoalsandguidelines,butalsoenough flexibility to allow you to adapt to changing circumstances—includinggetting off track. This runs counter to the diet mentality and counter to“anythinggoes”—andit’ssustainable.

What are the differences between rules and guidelines? It’s more thansemantics.See thechartbelowforacheatsheeton thedistinctions,andnoticetoothedifferencebetweenguidelinesand“anythinggoes.”

“AnythingGoes” Guidelines Rules

Completelackofstructure Flexible,adaptablestructure Absolute,rigidstructure

Wide-open,permissiveperspective

Allowforshadesofgray—middleground

Black-and-whiteperspective

Avoidanceofcommandsandsuggestions

Positiveandnegativesuggestions Oftennegative(“Don’t”commands)

Nogoalsorexpectations Realisticgoalsandexpectations Unrealisticgoalsandexpectations

Healthproblemsrelatedtounhealthyeating

Sustainablebehaviorandhealth Unsustainablebehaviorandincreasedriskofunhealthyeating

Eatasmuchdessertasyouwant,wheneveryouwant.

Whenyoureallywantdessert,havethreebitesandsavoreachone.

Nevereatdessert.

Exercise:FliptheScript

Think about where you are on the continuum between having no structure and having rigidstructurewhenitcomestoeating.Doyouhaveanyrulesforyourself?Ifso,writethemdown,andspendsometimethinkingabouteachone.Wheredidtherulecomefrom?Doesitworkforyou? How do you feel when you break it? Does it support your health? Finally, think aboutwhetherthere’saguidelinethatmighttaketheplaceoftherule.

Ifyou’remoreofan“anythinggoes”person,askyourselfhowthatcametobe.Doesitworkfor you and support your health? How does it make you feel? Are there immediateconsequences to“anythinggoes”?Howabout long-termconsequences?Thinkofaguidelineyou’dliketotryinordertobringmorestructuretoyoureatinghabits.

Try out your new guideline for a week, see how it works for you, and reflect on it in yourjournal.

SampleExercises

WhereIamonthecontinuum:RigidExample:Inevereatchocolate.Rationale:Iamachocoholic,andifIallowmyselfanyI’lllosecontrol.Howthisplaysout:Istaychocolate-freefordays,sometimesweeks,and

thenbingeoncandybarswhenI’mhavingabadday.WhatItellmyself:Ihavenowillpower.I’maloser.Doesbeingrigidsupportmyhealth?No.Newguideline:Iallowmyselfasmallpieceofdarkchocolateinthe

afternoonifIwantone.Howitworked:Iatetoomuchchocolatethefirstfewdays,wasexcited

anddidn’tquitesticktotheguideline.Butnowitdoesn’tfeellikesuchabigdeal.Ievenskippedchocolateyesterday.

WhereIamonthecontinuum:Anythinggoes

Example:IletmyselfeatFrenchfrieswheneverIcravethem(whichisoften).

Rationale:Certainfoodsmakemehappy,andI’mnotgoingtodenymyselfthathappiness.

Howthisplaysout:Iendupatthedrive-throughonthewayhomefromworkthreeorfourdaysaweek.Itusuallygivesmeastomachache.

WhatItellmyself:Ideservealittleindulgenceafterastressfulday.Does“anythinggoes”supportmyhealth?No.Newguideline:Iallowmyselfasmallorderoffrieseverynowandthen,

aftercheckinginwithmyselfaboutwhyIwantthem.Howitworked:Ifeelproudofmyself,likeIhavemorerestraint,andI

knowIcanstillhaveatreatwhenIplanforit.

InsightsandInspirations:Elizabeth,age48

Inmyhousegrowingup,fatteningfoodsweretheultimateno-no.Nobutter,no cheese. Even avocados and olive oil were suspect.Mymom kept PAMcookingsprayinbusiness.I’dbingeonpepperonipizzaandicecreamwhenmyparentsweren’taround;Icouldn’tgetenough.Inhindsight,Iwonderifmybodyneededthefat!OnetimeIwenttoafriend’shousefordinner—shewasItalian.Hermomservedfreshcheese,vegetables,breaddippedinoliveoil,and thisamazing fishwith freshherbs.Gelato fordessert. Iaskedmyfriend if they ate that way all the time, and she said yes—except for thedessert,whichwas for special occasions. Imight aswell have been doingdrugs—that’s how I felt onmyway home. I toldmymomwe had bakedchickenandsteamedgreenbeanssoshe’dletmegoback.

GetMovingMindfullyLikehealthyfood,physicalactivity(andthelackofit)playsanenormousroleinouroverallhealth, our riskof illness, ourmentalhealth andhappiness, andofcourseourweight.Butaswitheating,trendsoverthelastfiftyyearsarealarming,with more and more people leading sedentary lives. The numbers vary, butthey’regrim.AccordingtotheCentersforDiseaseControl,surveyssuggestthat

only20percentofAmericanadultssaytheymeetthefitnessguidelinesforcardioand strength training, but the reality may be even worse. Researchers for theNational Cancer Institute, who tracked people more precisely, using motionsensors, found that only 5 percent were getting at least thirty minutes ofmoderate-intensityactivitymostdaysoftheweek.

The gym is packedwithnewmembers in Januarywho resolve towork outeveryday.This approachcanbeverymotivating in the short termbutusuallyisn’t sustainable. Once again, it’s the power-through-it approach, focused onexternalmotivationandpunishment/reward (think“nopain,nogain”and theglistening, unattainable bodies on display in running-shoe ads). For some, it’stoointimidatingtostart,whilemanyothersbeginandthenfizzleout.Andsomepeopleoverdoexercise,whichcanbeasharmfulasunder-doingit.Allofthesepatternsaresignsoftheoutside-inapproachtochange.

There’sabalanced,middlewaythatstartswithtuningintoyourself.Aswitheating, the why of exercise informs the how. Asking yourself, “What’s mymotivation to exercise? Who am I doing this for?” can yield importantinformation.Youmightrealize,forinstance,thatyou’vebeenjogginginordertokeepupwith(andmaybeimpress)yourathleticsister-in-law,butyou’reactuallynotenjoyingit—andwhatyoureallyloveisdancing.Whatif,insteadoffocusingon a narrow goal (losing a certain amount of weight or fitting into a certaindress) or viewing exercise as something you “should” do, you approachedphysicalactivityasanopportunitytosupportyourtotalhealth(bodyandmind),gainenergy,bringyoupleasureandfun,andfeelstrongandcompetent?Whatifyoudiditforyourselfalone?

Instead of focusing on the outcome—miles jogged, pounds lost, caloriesburned—youcanfocusontheprocess.Thatmeanstuningintohowyourbodyisfeelingbefore,during,andafterexercise.Thathelpskeepyouflexible.Ifyourealizethatyourshoulderisgettingsorewhileswimming,youcanstopbeforeitbecomes an injury—and perhaps vary your routine to include other activities.Formostpeople, ithelpstovaryamongafewactivities,bothtoprevent injuryand to stave off boredom. If you notice that you are resistant to the idea ofexercising, rememberwhy you’re exercising—what you want in the long run.Ratherthanaskingyourself,“DoIfeellikeexercising?”remindyourselfwhyit’simportanttoyou.

Whendoneinabalanced,mindfulway,exercisebecomesapositivefeedbackloop for a simple reason: it feels good! Even if you feel some discomfort orfatiguewhileyou’reexercising,you’llfeelthebenefitssoonafterward.Infact,the

benefitsareoftenfeltmorequicklywithexercisethanwithdietarychanges.Ourbodiesandbrains—everythingfromourbloodvesselsandmitochondriatoourbrain’s feel-good neurotransmitters—function better when we’re movingregularly. Finding yourway to the right routine—not too little, not toomuch,andsomethingyouenjoy—isvitalforself-careandtotalhealth.

CreateYourOwnEatingCultureJustascreatingyourownexercisepatterniscrucial,developingyourowneatingculturecanalsohelptobuildyourfoundation.Theword“diet”refersnotonlytoaweight-lossplanbutalsotothefoods,dishes,andeatingstylesassociatedwithatraditionalculture.InItaly,forinstance,peoplehavebeeneatingfreshvegetablesandherbs,fish,freshpasta,oliveoil,andsmallamountsofmeatandcheeseforcenturies. In parts of Japan, rice, fish, seaweed, and vegetables are staples. InIndia,richlyspicedvegetableandricedishesprevail.

It’s no coincidence that many cultures with long-standing traditional dietshavelowerratesofobesityandchronicillnessthanweseeintheUnitedStates.Traditionaldietsconsistofwholefoodsthatarebrimmingwiththenutrientsourbodiesneedtothriveandresistdisease.Incultureswithalongculinaryhistory,preparingwholesomefoodsisanaturalfocusinlife.Peoplearen’tfranticaboutfood the way many Americans tend to be. They prepare food slowly and eatslowly; they don’t expectmeals to be ready immediately, and they savor theirmeals.While many of these traditional diets are disappearing, overall, peoplewhoeatdietstraditionaltotheirculturetendtofeelanchoredandlessconfusedabouttheirchoices—andthereforelesslikelytolapseintoadietmentality.

In theUnited States, a relatively new country ofmixed heritage, there’s nounifying anchor.While someAmericans certainly growup in a healthy eatingenvironment(whetherornotit’sbasedontheirfamily’sheritage),manypeoplefeeladriftwhenitcomestoeating.Inasense,conventionalweight-lossdietsandother extreme eating plans provide an anchor, a standin culture for peoplelookingforadviceonwhatandhowtoeat.Butasweknow,theseplanstendtobeneitherhealthynorsustainable.Andwhilelosingweightisahealthygoalforalotofpeople,doingsobyeatingpackageddiet foods—manyofwhich increaseyourriskofchronicillness—isalosinggame.

DangerousDietFoods

It’snotonlythedietmentalitythat’sdamaging—it’sthefoodsthatoftengoalong with it. The majority of diet foods—from soft drinks to packagedmeals to “light” ice cream—are short on nutrition and long on unhealthyingredients.

Likeotherprocessedfoods,packageddietfoodsoftencontainunhealthyfats, excessive amounts of sodium, chemical preservatives, and artificialcolors and flavors. Some of them may also contain synthetic ingredientsdesigned to reduce the fat or calorie content of foods. But substitutingsynthetic ingredients fornaturalonescomesataprice, as in synthetic fatslike Olestra, which can cause digestive problems and reduce antioxidantabsorption; artificial sweeteners such as acesulfame-K, whichmay disruptthyroid function and has cancer-causing potential; and aspartame, whichhasbeenlinkedtocancerandneurologicalproblems.

Diet soda deserves a specialmention.Our consumption of it hasmorethan doubled in the past thirty years. Diet sodasmay be calorie-free, butstudiessuggestthatdrinkingthemlong-termcontributestoweightgain,notweight loss—and potentially an increased risk of diabetes. Initial researchsuggests that our brains don’t register artificially sweetened beverages assatisfying,whichmay lead diet-soda drinkers to eatmore sugary foods toquenchtheirtasteforsweetness.Arecentpopulationstudyalsoshowedanassociationbetweenconsumingdietsodaanda44percentincreasedriskofheartattacksandstrokes.

Most healthy foods don’t come in a package, certainly not one labeled“diet.”You’lllearnaboutthehealthbenefitsofwholefoods(vegetablesandfruits, lentilsandbeans,wholegrains,nuts, fishand leanmeats,herbsandspices)laterinthebook,buthere’swhat’sspecialaboutthemforweightloss.Most whole foods, unlike packaged foods, have a healthy nutrients-to-calories ratio, and they’re also generally harder to overeat than packagedfoods(including flour-basedproducts likebread,crackers,andpasta).Thefiberandbulkofwholefoodsfillyouup,andhealthysourcesoffat,suchasavocadosandnuts,aresatisfyinginsmallamounts.

Whatever kind of eating environment you grewup in, you can create yourowneatingculture—onethatsupportsyourhealth.Asindividualsandfamilies,wecanallworktodevelophealthyhabitsandritualsaroundfoodandeating.

Youmay alreadyhave an eating culture of sorts.You started topinpoint itwhenyouexploredyoureatingrules/guidelines—orlackthereof—earlierinthischapter. Use the exercise below to go further and imagine your own optimaleatingculture.Maybeyou’dliketostartshoppingforvegetableseverySaturdaymorning at the farmers’market, having friends over for Sunday night dinner,doingaprayerorcenteringpracticebeforeeating,joiningtheMeatlessMondaycampaign(seemeatlessmonday.com),ortakingtwenty-fiveminutestoeatlunchatatableinsteadofeatingquicklyatyourdesk.Keepinmindthatnocultureisbuilt inaday,and that institutingonesmallchangeata time ismoreeffectivethantryingtooverhaulallyourhabitsatonce.

Exercise:VisualizeYourEatingCulture

Jotdownbulletpointsabouttheeatingculturethatyoucurrentlyinhabit.Whatareyourhabitsand rituals?Whichof thesesupport yourhealth,andwhichdonot?Next, spend tenminutesvisualizinganalternativeculture,withyouasthekindofeateryou’dliketobe.Whatdoyouseeyourselfeatingforbreakfast?Forlunch?Fordinner?Who’swithyouduringmeals,andwhereareyou?Whenandwheredoyoushopforfood?Whopreparesit,andhowandwhen?Whatisyourrole?Letyourmindwander.Whenyou’refinished,writedownyourvision.

GoalsforSustainableChange

You’veenvisionedyourbestselfandyouridealeatingculture.You’veexploredyourvaluesandcreatedhealthyguidelinesforyourself.Andyou’veassessedyourWheel ofHealth to seewhat areas of your life are least satisfying andmay beusefulplaces to implement change.Now it’s time to creategoals thathelpyoumoveforwardonyourjourneyinasustainableway.

Peopleareveryfamiliarwithgoalsbuttendtoapproachtheminoneoftwounhelpfulways:eitherthey’revagueorthey’reunrealistic.Vaguegoalsarebroadideasaboutchangewithlittlespecificity,suchas“I’mgoingtoeatbetter,”“I’mgoing to get in shape,” or “I’m going to start meditating.” Vague goals lackguidanceandoftenleavepeoplewithoutanyideaofwheretobegin.Unrealisticgoals,ontheotherhand,areimpossibletoachieveinahealthywayordon’ttakereallifeintoaccount,suchas“I’mgoingtolose20poundsinsixweeks”or“I’mgoingtoexercise foranhoureverymorning,before leavingforworkat7A.M.”Unrealistic goals set us up for the failure-shame-avoidance spiral that’s at theheartofthedietparadigm.

The antidote to vague goals is specificity, and that includes time lines.Whereas “I’m going to get in shape” is vague and open-ended, “I’m going tospeed-walk for twentyminutes, threedaysaweek” is specific and time-bound.Youneedtoknowwhenyouhavemetyourgoal;intheformeryouwon’t,butinthe latter youwill. Sowhether you’re creatinggoals for eating, exercise, or themindfulnesspracticeyou’llbegin in thenextchapter,askyourself,“Is thisgoaltime-bound?”and“IsthisgoalspecificenoughthatitwillbecrystalclearwhenIhavemetit?”

Whateverbehaviorsyouaretryingtochange,itisimperativetotrackthemineitherawrittenorelectronicform.Theresearchisquiteclear;keepingdataonyourprogresswillhelpyoustayaccountabletoyourselfandsupportyoursuccessin changing behavior. Some people track their progress on goals in a simplejournal like the one you have already started. Others benefit from specificformats such as the sample tracker we provide in chapter 5 for monitoringhunger and fullness and the one in chapter 7 for monitoring the thoughts,emotions, and events around eating. Still others use electronic apps that areavailabletotrackeatingandexercisepatterns.Itisnotimportanthowyoutrack,butthatyoutrackandevaluateyourprogressongoalsregularly.Thetimelinesofyourgoalswillmakeitobviouswhentoevaluateyourprogress.Forexample,takethegoalaboveof“speed-walkingtwentyminutes,threedaysperweek.”Forthisgoal, thebehavior to track is speed-walking,andspecificallyhow longandhowoftenyoudoiteachweek.Thetimetoevaluateyourprogressiseachweek.

Yoursuccessisalsolinkedtohowcarefullyandrealisticallyyousetyourgoals—askingyourself,“CanIachievethisgoalinahealthyway?CanImakethisfitintomylife?”Inaddition,infusingyourgoalswithsomedegreeofflexibilitycanhelpyoukeepmovingforwardevenwhen“lifehappens”andcanhelpyouresistall-or-nothingthinking.Tothatend,weoftencoachpatientstocreatethreetiersforagivengoal—optimal,desirable,andminimal.Youroptimalgoalistheidealyouare striving for; it isprobablynot achievableona regularbasis rightnow.Thedesirablegoalisoneyoufeelyoucanachievemostofthetime,givenyourlife andcircumstances.Yourminimalgoal is your backupplan,what you feelyou can realistically do evenwhen life throws you curveballs.Annie, a patientwho ate mostly packaged, processed food and wanted to start cooking fromscratch,cameupwiththefollowingthree-tieredgoal:

Optimalgoal: Cookdinnerfromfreshingredientssixnightsaweek.Desirablegoal: Cookdinnerfromfreshingredientsthreenightsaweek—andmake

batchesthatwillallowforleftovers.

Minimalgoal: Prepareafreshsaladorfreshcookedvegetablesfivenightsaweek.Behaviortotrack: NumberoftimesIcookdinnerfromfreshingredientsperweek,aswellas

numberoftimesIpreparefreshsaladorfreshcookedvegetablesperweek.

Youcanuse this framework tocreateyourowngoals foranysectionof theWheelofHealth,includingeatingandexercise.SelectoneareafromtheWheelofHealthandcreateasetofgoalsforthisweek.Trackyourprogressinwritingand report it to a friend. You can also apply this system to yourmindfulnesspractice,whichyouwillbegininthenextchapter.

ChangefromtheInsideOutLasting weight loss and healthy habits are about the long game—makingsustainable changes—which calls for a process that’s diametrically opposed todieting. Instead of fast and furious, this process is slow and steady. Instead ofrelyingonoutsideauthority,itreliesonyourownawareness,senses,knowledge,andwisdom.Insteadofbeingpunitiveandrigid,it’scompassionateandflexible—takingyourwholeselfandyourreallifeintoaccount.

Marianne, age 55, had dieted off and on for decades—and saw herself as afailure for never sticking with a plan. In our program, she realized that herthought patterns and approach to change—not a lack of willpower—werekeepinghertrapped.“Iusedtobeanall-or-nothingthinker,”sheexplains.“IfIcouldn’tdoallofit,Iwouldn’tdoanyofit.”Sowhenshebeganarestrictivedietorambitiousexerciseplanandfoundherselfunabletofollowit,she’dquitandberateherself.“Youblewitagain”washerconstantrefrain.Learningtoidentifyher all-or-nothing thinking and creating goals for sustainable change wererevolutionary. “Suddenly I realized that, hey, if I can’t do sixty minutes ofexercise,Icandofifteen.OrifIeatanunhealthylunch,it’snot ‘gameover’—Icangetbackontrackatdinnertime.”

A year into this shift, she has lost 15 pounds and feels great about herself.What’smore,ithastranslatedintotherestofherlife.Shesays,“WhenI’mtryingto solveaproblematworkorathome, it’sno longerallornothing. Instead, Ithink,‘Okay,whatpieceofitcanIdo?’ ”Foranygivensituation,therearen’tjustoneortwooptions,andshenolongerviewsherselfasbeingeither“ontrack”ora“failure.”Shefeelsagreatdealmorefreedomandflexibilityinherhabitsandinherlife.

AsyoubeginPartIIoftheprogram,you’llseethattheawarenessthat’sattheheartofsustainablechange—thekindthatMariannedeveloped—isnottheresult

ofaone-timerevelation,butratherdailypractice.

PARTII

BuildingYourFoundation

CHAPTER4

ThePracticeofChange

“Atanymoment,youhaveachoicethateitherleadsyouclosertoyourspiritorfurtherawayfromit.”

—ThichNhatHanh

Weallwishforpositivechangetocomesweepinginlikethewind,transformingusovernight.That’spartof thediet fantasy:presto, change-o, you’redifferent!But aswith everything else in life,wishingdoesn’tmake it so.Gaining insightintotheinternalandexternalforcesthatshapeyoureatinghabitsanddevelopingintrinsicmotivation—in part by connecting to your values—are essential. Butactually changing your behavior can remain discouragingly difficult—notbecause you’re inherently lazy or self-destructive, but because eating is anautomaticbehavioryou’vebeendoingfordecades.

In recent years, scientists have zeroed in on the neuroscience that createshabitsandholdstheminplace.Doinganactivityacertainway,againandagainover time, gradually creates neural pathways in the brain so that the behaviorbecomesautomatic,somethingwedowithoutthinking.Thisprocess,knownasprocedural learning, occurs for mundane activities that most of us learn aschildren, such as brushingour teeth and tyingour shoes, and it canoccur foreating habits that we’ve come to follow almost automatically, whether they’rehealthyorunhealthy.It’shelpfultothinkofanylearnedbehaviorthatgetswiredinto our brains as a packaged response. Some packaged responses involvesections of the brain called reward centers,making them evenmore tenaciousand complex. Smoking, gambling, drinking alcohol, and eating high-sugar-contentorhigh-fat-contentfoodsfallintothiscategory.

Tounderstandhowpackagedresponseswork,let’slookatacommononethatmost of us can remember learning: driving. If you learned as a teenager, youprobably still remember those herky-jerky first attempts that took all of yourattentionandfocus,alongwiththelookofthinlyveiledterroronthefaceofyourmom,dad,oldersibling,ordriving instructorsitting in thepassengerseat.Butover time, the separate, specialized skills that driving requires—steering,accelerating or braking, shifting gears—gradually merged into a smooth,cohesive whole. Driving became automatic, something that you do withoutthinkingmuchabout.Afteryearsofexperience,it’snowapackagedresponse.

Nowimaginethattomorrow,someoneinstructsyoutodriveinawholenewway:tobrakewithyourleftfoot(insteadofyourrightfoot)andsteerwithyourknees(insteadofyourhands).Andthenyougetinthecarandstruggletofollowthoseinstructions,eventuallyrevertingtothewayyou’vebeendrivingforyears.Why?Drivingmeanssomethingveryspecifictoyourbodyandyourbrain—it’swiredinyournervoussystem,anditcan’tberewiredthroughsheerforceofwill.Butitcanberelearneddifferently.

Like driving, eating habits, over time, get stored in our brains as packagedresponses. From a health perspective, popping open aCoke every nightwhenyougethomeorpoppingchipsintoyourmouthwhilefinishingprojectsatworkarehabitsworth changing.But on aneurological level, following eatinghabitssuchasthosearesimplywhatyourbrainandbodyknowhowtodo.

Packaged responses that involve eating are more complex than driving ortying your shoes, in that they involve many more chemicals—peptides,hormones, and neurotransmitters—throughout the body. Perhaps moreimportant,whateverassociationsyoulearnedbetweeneatingandemotionsmayalso be packaged together: reaching for carbohydrates when you’re upset, forinstance, is a commonpackaged response.Thesepackaged responses areoftenautomatic, entrenched, and encoded into our brain physiology. Theseassociations likelyhelpedyoucope in someway in thepast. Ifdone toooften,though, the costs outweigh the benefits, and it might be time to build newassociations.

InsightsandInspirations:Erika,age47

Every night, I watch three hours of news while I’m cooking, eating, anddrinking wine. It’s delicious and comfortable. I’ve been doing it just abouteverynightforyears.It’sdefinitely“automatic”—Iwalkfromthegarageto

thekitchenandpourmyselfwinebeforeevenputtingmypursedown.Attheendofthenight,though,IusuallyfeelsickbecauseI’veeatentoomuch,andIoftenfeellikeI’vewastedthreehours.

RewiringtheBrainThe good news is that our brains are “soft-wired,” not hard-wired. They haveneuroplasticity,meaning that they can be rewired, with new neural pathways.That’s not a quick or easy process—it takes time, intention, and practice. Toundo a packaged response like eating, and its associations, youneed, first andforemost,amethodfortakingthepackageapart.

Enter mindfulness. A philosophy grounded in daily practice, mindfulnesscultivatestheattitudeandtheskillsnecessarytoteaseouttheindividualpiecesofapackagedresponselikeeating—andthetoolstochangeit.

The skills that you’ll learn in thisbook are a formofappliedmindfulness,whichblendsancienttraditionandmodernscience.Theessenceofthepractice—mindfulness meditation—originates from Buddhist teachings. At theUniversityofMassachusettsMedicalCenterinthe1970s,JonKabat-Zinn,Ph.D.,createdaprogramthattranslatedsomeoftheseteachingsintoasecularcontext,MindfulnessBasedStressReduction(MBSR).MBSRwasdesignedtohelppeoplecopewithstress,pain,andavarietyofacuteandchronicillnesses.Thedramaticsuccess of MBSR—it’s now taught at more than 200 health centers, and itsbenefits have been proven in multiple studies—gave rise to related forms ofappliedmindfulness,includingthemindful-eatingprogramyou’relearninghere.

The heart of mindfulness practice is paying attention on purpose, withkindness and curiosity, to what you are experiencing in the present—in bothyour body and your mind. This might not sound like a big deal, but payingattention is the opposite of what both our external culture and our learnedpackagedresponsesencourageustodo(tostayunconscious)andtheoppositeofwhat most of us are used to doing. Practicing mindfulness has the power tointerrupt automatic and reactive behavior—which for many people includesunhealthy eating. By practicing mindfulness, you begin to notice the subtleunderlying thoughts, emotions, and physical sensations that drive your habits,andthatawarenessisthebeginningofchange.

When you tease apart an eating-relatedpackaged response, you realize thattherearesomeaspectsofautomaticbehavior thatyouactuallydohavecontrol

over. You learn that what feels like a single event—overeating at lunch, forexample—is actually a series of tiny “micro-events” all linked together. Youmightstillbebombardedbytheseductivesmelloffreshlybakedmuffinsatthebakeryonyourway to youroffice, but you’re able topausebeforewalking in,buyingone,andwolfing itdown; in thatpause,yourealizeandexperience thepowertomakeadifferentchoice.Sopayingattention,simpleasitsounds,canberevolutionary.

Paying attention does not happen automatically, though. It takes intentionandpractice,intheformofdailymeditation.You’llstartthatlaterinthechapter,andtheexercisebelow,20Breaths(adaptedfromMichaelBaime,M.D.),willgetyoustarted. It’s the first ina seriesofmindfulness tools—usefulpractices thatyou can carry with you in yourmental toolkit.Many people, especially thosestarting a meditation practice, find that being guided through meditationprovides an additional anchor to help settle the mind. Throughout the book,whenyouseeanaudiosymbol,itindicatesyoucanfindaudiorecordingsoftheexercisesatwww.dukeintegrativemedicine.org.

YourMindfulnessToolkit

Herearethetoolsyou’lladdtoyourtoolkitthroughoutthechapter.They’llform the foundation of your daily mindfulness practice. Once you’vepracticedthemalot,youcanalsousethemwhenyoufeeloverwhelmedorwhenyou’reslippingintounhealthybehaviors.

•20Breaths•Mini-Meditation•DailySittingMeditation•BodyScan•Loving-KindnessMeditation

As a preparation for meditation, 20 Breaths gives you practice payingattention in a newway:disengaging from the distractions in yourmindwhilefocusingonsomethingnew—yourbreathing.Whereveryouare,whatevertimeitis,takefiveminutestodothisexercise.

MindfulnessTool:20Breaths

Inthisexercise,thinkofeachbreathasaseparateevent.Eachbreathgivesyouthechancetopractice focusing on something and to disengage your attention from whatever is distractingyou.Inordertofullynoticethenextbreath,youhavetodisengagefromwhateverelseisgoingonandfullyfocusonthecountandexperienceofthebreathitself.

1.Getsettledinacomfortableseatedposition,andcloseyoureyes.

2.Letyourstomachexpandandcontractasyoubreatheinandout.Asyoubreathein,youcan imagine there is aballoon in your stomachexpandingwith the in-breath, allowingspacearoundtheorgansinyourcore.Asyoubreatheout,justlettheairfloweasilyoutof theballoon.Youmaywant toplaceahandonyourabdominalareaandexperiencethisgentleriseandfall.Whiletwoorthreedeepbreathsoftenhelptorelaxatfirst,itisnot necessary to take verydeepbreaths; rather, let yourbreath relax andcome to itsownnaturalrhythm.

3.Onceyouaresettled,justsaytoyourself,silently,“Breathinginone,”then“Breathingoutone” for the firstbreath; then “Breathing in two . . . out two,” etc.Goup to ten, thencountbackward,ninethroughzero.

WhattheScienceSays:Mindfulness,BrainChanges,andBehavior

Making mindfulness meditation a routine part of your day has myriadbenefits, many of which have been studied by behavioral scientists andneuroscientists. As you’ll see, some of the following proven benefits areobviously linked to eating, andothers aremore subtly linked.All of themcan help you change your eating habits. Amindfulness practice has beenshowntohelppeople:

•decreasehabitualreactionstostressfulsituations•reduceeverydayanxiety•recognizeandfullyexperienceemotionswithoutbeingoverwhelmed

bythem•recognizeinformationinthebody(sensations)•decreasethepowerofinnercriticismandself-directedjudgment•recognizedistortedthinking•strengthenthepartofthebrainthatprocessespositiveemotions•increaseself-compassionandempathyforothers•increasethelikelihoodofmakingpositivechoicesregardingbehaviors,

inparticular,foodchoices•improveimmunesystemfunctioning•reducepain•enhanceworkingmemory

Someofthesechangesareevenseeninthebrain.InonestudyofMBSRparticipants,MRIscansshowedthataftereightweeksofdailymindfulnessmeditation, brain areas related to memory, learning, and emotionalregulation all increased in size. And in a study that showed a dramaticdecrease in everyday anxiety among healthy people who were trained inmindfulness meditation, the regions of the brain that regulate thinking,emotion, and worrying—the anterior cingulate cortex and ventromedialprefrontalcortex—showedmoreactivityinawaythatsuggestsgainingmorecontrolofemotions.

TakingthePackageApart:Sensations,Thoughts,andEmotionsUndoingthepackagedresponsesthataren’tservingyouwellstartsbytuningintowhat’s happening in your body andmind—specifically, physical sensations,thoughts,andemotions.

We’re often “in our heads,” rather than our bodies, but tuning in to ourbodies yields very important information. Noticing your body’s hunger andfullness signals and the way food really tastes, for instance, can radically alteryourexperienceofeating.(You’llgettopracticethatinchapters5and6.)Oryoumightnoticethat intheafternoons,aftersittingatyourdeskallday,youfeelawaveoffatigueandyourshouldersstarttoache—andthatyoutendtorespondby going to the vending machine and buying M&Ms. Noticing sensations asthey’rehappening allows you to respond in a healthyway,which can stop thedomino effect that leads to unhealthy eating. When you feel that afternoonfatigue and pain, for instance, you can respond by taking a ten-minute walkoutsideinsteadofeatingM&Ms.

Recognizing your thoughtsmay sound straightforward, but it’s difficult formany people because we tend to identify with our thoughts instead ofrecognizing them for what they are: discrete mental “events” that containinformation—informationthatmayormaynotbetrueandmayormaynotbehelpful.Beliefs—thoughtsthataresodeeplyingrainedthatweholdthemastruth—areespeciallytenacious.Supposeyoueatapieceofcheesecakeandjust“know”thatyoudidsobecauseyouhavenoself-control.Thatso-calledknowledgeisabelief, not a fact (and youmight recognize its all-or-nothing nature from ourdiscussioninthelastchapter).It’simportanttoknowthatwecanbemisledbyourthoughts.Whenwebelievethatweshouldbeacertainway,orthatweneed

certainthings,we’reoftenexpressingpatternsormessagesabsorbedfromothersorourcultureingeneral.Notonlyarethesebeliefsoftenfalse,theyalsodonotserveuswell.Whenyourecognizea thoughtorbelief,youcanask,DoIknowthat to be true? How does that thought make me feel? How do I act on thatthought?Take,forexample,awomaninthedressingroomwhojust“knows”sheshould be a size 6.Where does this “knowledge” come from?What does thatbeliefcausehertofeel?Howdoessheactonthatbelief?

During meditation, you’ll practice noticing your thoughts. When you getgoodatthat,you’llbeabletonoticeyourthoughtsinyourday-to-daylife.Andthat gives you an opportunity to examine them, question their validity, andchange the actions those thoughts inspire. In traditionalmindfulness practice,peoplelearntoobservethoughtsastheyform—andthethoughtsthenfadeawaywithout demanding a response. In applied mindfulness, if you determine athought to be untrue or unhelpful, you can justwatch the thought fade (as intraditionalmindfulness)—oryoucanchangethethoughtifithelpsyoutochangeyouractions.Suppose,forexample,thatyourofficeispiledhighwithpaperwork.“Myofficeissuchamess.Iwillneverbeabletocleanitup,”youthink—andinresponsetothatthoughtyougotogetasnack(eventhoughyou’renothungry).When you recognize this pattern, you can intentionally examine and changeyourthought.Theself-defeatingthought,“Iwillneverbeabletocleanitup,”canbecome“I’mgoingtospendtenminutesorganizingthepapersonmydesk.”

As for emotions, we all experience them but don’t always know how toidentify themorwhat todowith them.Partof this iscultural.Comparedwithother societies, ours is very focused on problem-solving anddoing (instead ofbeing), and on thinking instead of feeling. We don’t know what to do withemotions.Andwhenemotionsarewelcomed,itisusuallyonlythepositiveones.The negative ones are messy, unpleasant, and irrational, and on our path toadulthood,mostofusgainverylittleinformationorskillsabouthowtomanagethem.Someemotions, suchas sadnessandanger, tend tobe shiedaway from,devalued,andevenpunishedfromanearlyage.Insomefamiliesandatschool,childrenaretoldbothexplicitlyandimplicitlyto“benice,”nottocry,nottobemad,andnottobescared.

Suppressingemotionsincertaincircumstancescanmeantheyeruptinothers.Theflipsideofdenyingemotionsisbeingoverwhelmedbythem,whichisalsocommon. People sometimes get stuck in anger, snapping at their spouses andchildren; or in fear, imagining the most serious possible cause of mysteriousphysicalsymptoms.Aswiththoughts,weoveridentifywithfeelingsandcan’tsee

them for what they are. Many people respond to emotions—whether they’resuppressed or overwhelming—with eating; you’ll learn about these patterns indepthinchapter7.

Mindfulness teaches amiddleroad toworkingwith emotions, between theextremes of suppressing them and getting carried away by them. As withthoughts, it’spossibletoexperienceyourfeelingswhilemaintainingawedgeofdistance—wecallthisbecomingtheObserver.Whenyoudothat,you’reabletoseeemotionsforwhattheyare—andlearnfromthem.

Becomingawareofyourinnerworld—sensations,thoughts,andemotions—throughmindfulness can help you change your eating habits in a number ofways. The focus of this chapter is getting to know your own mind throughmeditation, which slows down the swirl of triggers that can lead to mindlesseatingandgetsyouintouchwithasourceofinternalwisdomthatwecallyourInnerCompass. This compass helps youmake healthier choices about eatingandexercise.Mindfulnesscanalsobeapplieddirectlytotheexperienceofeating,aswith thewoman in chapter 1who eats her roasted fish, greens, and squashslowlyandwithgreatattention.You’ll get topractice that inchapters5and6.Andfinally,keepinginmindtheconnectionsbetweeneatingandotherareasoflife,illustratedintheWheelofHealth,practicingmindfulnesscanleadtolowerstress and greater balance in your life, both of which support healthier eatinghabits.

MindfulnessPrinciple1:BeHereNow“Beherenow,”oneofthemantrasofmindfulness,mightsoundoverlysimplisticwhen you first hear it.Where else would you be? But when you start payingattention,yourealizethatwhileyou’re“here”physically,yourmindisoftenbusyburrowing into thepastorprojecting intothe future.What’s theproblemwiththis?Youendupreactingtothedramasthatplayoutinyourmind,whichoftenhave little or nothing to do with what’s actually happening in the presentmoment.What’smore,youmissalotofwhat’shappeninginthepresent.

Think about it: how often have you been doing one thing—commuting towork, taking a shower, eating dinner with your family—and stressing aboutsomething thathappened earlier in thedayorworrying aboutwhat’s going tohappentomorrow?Buthere’sthekey:moreoftenthannot,what’shappeninginthepresentmomentismuchmoretolerable—evenpleasant—thanwhat’saheadof us or behind us. And even when the presentmoment is unpleasant, being

awareofandpresent for itas theObserver rather thanmentally runningawayfromitcanstaveoffa lotofsuffering.Youdealwitheventsas theyoccur,andfromahealthydistance.

Notbeingpresentcanleadtomyriadunhealthyeatingpatterns.Ratherthancontendingwithemotionslikesadnessandanger,somepeopleovereatto“stuff”their feelings down.Not being present in our bodiesmeans that wemiss ourbodies’ hunger and fullness signals.These signals are thebody’s innatewayofalertingyouwhentostartandwhentostopeating.Ignoringthemislikedrivingonabusyroadwithnostopsignsor traffic lights.ConsiderSamantha,age36,whoworked as a communications coordinator at anonprofit and got into thehabitofeatinglunchatherdeskwhilereadingthroughemails.Generally,sheatevery little, nibbling half a sandwich or an apple and a few pieces of cheese.Sometimessheforgottoeatentirely.It’snotthatshewasn’thungry,butshewastoostressedand“inherhead”tonoticewhatwasgoingoninherbody.Bythetimeshepickedupherdaughterfromdaycareandarrivedhome,however,shewassoravenous that sheatewhatever shecouldgetherhandson—sometimeshalf a bag of potato chips or a big handful of Oreos.When she sat down todinnerwithherfamily—usuallyahealthymealthatshehadprepared—sheoftenwastoofulltoeatmuchandhadastomachache.

Howcanbeingpresentshiftyoureatinghabits?Ifyoutendtoovereatoreatunhealthy food in response to stress, remaining in the present allows you torelax,mentallyandphysically,andstopthereactivecyclethatleadstoovereating(orchoosinghigh-sugarorhigh-fatfoods).Beingpresentalsokeepsyouintouchwithwhat’shappeninginyourbody—notably,signalsofhungerandfullnessthatare very easy to ignore when your mind is going a mile a minute, as inSamantha’s story.And finally,whenyou’represent, youcanconsciouslydirectyour attention to your sensory experience while you’re eating, noticing thetextures,tastes,andsmellsthatyoumightusuallymissbecauseyou’redistractedoreatingquickly.Fullyengagingyoursenseswillhelpyoubetterenjoysmalleramountsoffood.

WhattheScienceSays:MindfulEatingandHealth

Behavioral scientists and health professionals know that changing eatinghabits and losing weight are notoriously difficult. This is largely becausemostapproachesdon’tgettotheheartoftheproblem—themyriadreasonswhy people are eating the way they do—or equip people with realistic

strategies. In a program of NIH-funded clinical trials begun by JeanKristeller,Ph.D.,andinoneindustrytrialthattestedourmindfulness-basedapproach,studyparticipantsdecreasedcompulsiveeatinghabits, improvedself-controlwith regard to eating, lostweight at a gradual and sustainablepace, maintained significant weight loss for at least sixteen months, andimprovedanumberofindicesofwell-being,includingreduceddepression,lowerperceivedstress,andgreaterself-esteem.Aremarkable55percentofthose in the mindful-eating program who had metabolic syndrome (acollectionofconditionsthatcanleadtodiabetesandheartdisease)reversedthiscondition.

TamingtheMonkeyMind

Ourminds have a tendency to zigzagwildly through time and space, throughfears,hopes,andfrustrations.Thisisnotanewdevelopment.What’scometobeknown as “monkey mind”—the voices in our heads that constantly chatter,screech,andcarryon—isatbestdistracting staticandatworsta reactivecyclethatleadstounhealthypatterns,includingovereatingandeatingunhealthyfood.

Beinginthe“hereandnow”doesn’tjusthappen—ittakespractice.Andwhilethishasalwaysbeentrue,we’renowlivinginasocietythatisessentiallymonkeymindwritlarge.Almosteverythingaboutourculturebringsussomewhereelse.The media we consume—both news and entertainment—takes us out of thepresent,whetherwe’rewatchingheart-wrenchingeventsunfoldonthenewsorTV shows in whichwe inhabit an imaginary world. Advertising bombards usfromallangles,anditsfundamentalmissionistotakeusoutofthepresentandinto a future fantasy with whatever’s being sold. Whether we’re online orwatchingTV,wecan,inamatterofseconds,daydreamaboutadozenthings:thefeelofheatedseatsonanewSUVinthewinter;enjoyingthesilky,shiny lockspromisedbythathair-dyead;experiencingtheblissofwalkingalongatranquilbeach at sunset,mojito in hand. The Internet,whichmostAmericans have attheirfingertips,isa24/7portalforescapingthehereandnow.

Our emotions can also take us out of the present.ConsiderAimee, age 41,who was feeling preoccupied and anxious about an upcoming visit from heroldersister, Jenny,whohadbeendistantandcriticalofAimeewhentheyweregrowingup.AimeebeganlosingsleepworryingaboutwhatJennywouldthinkofherhouse,hercircleoffriends,evenhercooking,andabouthowtheywouldgetalong once they were under the same roof again. Aimee ended up feeling

distractedandunproductiveatworkfromlackofsleep.Tootiredtoplan,muchlesscook,ahealthymealonenight,sheateafrozenchickenpotpiefollowedbyalargebowloficecream.Hereatinghabitsdevolvedfromthere.Twodaysbeforethevisit,Jennycalledtosayshehadtocancelthetrip—hersonhadtheflu—andsoundedgenuinelysorry.Aimeewasleftfeelingridiculousforgettingherselfsostressedoutovernothingandatalossforhowtogethereatinghabitsbackontrack.

We’ve all been in a situation like Aimee’s—getting worked up over aperceivedthreat thatnevercomestopass.Butevenifhersisterhadcome,andevenif itwasadifficultvisit, thetimeAimeespentdwellingonitbefore itwaseven happening created a lot of unnecessary suffering—including sending hereatinghabitsintoatailspin.

Aimee’s story shows how unexamined thoughts and emotions, along withhigh stress, can lead to unhealthy eating, whether that means overeating,forgetting to eat, or opting for unhealthy food. Learningmindfulness helps tokeepyouinthepresent,whichmakesyoulesspronetoreactiveeating;insteadofhavingyourawarenessconsumedwithworriesaboutwhatmighthappen(asinAimee’s case) orwhat already happened, you can focus onwhat is happeningnow. Practicing mindfulness can also let you “course correct,” so that oneunhealthyeatingincidentdoesn’tspiralintoapattern.

Focusing on the here and now requires skills and practice. You’ll learn anumberoftechniques,butthemostimportantoneisdailymeditation.You’llbebuildingyourmeditationpracticethroughoutthischapter,anditwillserveasacornerstoneofourprogram.Solet’sstartpracticing.TakefiveminutestodothefollowingMini-Meditation.

MindfulnessTool:Mini-Meditation

1.Seta timer for fiveminutes,andsitcomfortablywithastraightspine.Closeyoureyesgentlyandbreathenormally, just lettingtheair flow inandoutat itsownpace.Noticewhatyourbreathfeelslikeasyouinhaleandexhale.

2. Notice what’s happening in your body and your mind. Do you notice sensations?Thoughts? Emotions? Observe them, and then refocus on the breath, using it as ananchorthatyoureturnto.

3.Whenthetimerrings,openyoureyes.

Ifyou’re likemostpeople,youmightbeworried thatyou“did itwrong”oryou’re “just not cut out formeditating” because yourmind flitted here, there,andeverywhereforwhatfeltliketheentiretime.That’smonkeymindinaction—perfectlynormal.Thepointofmindfulnessmeditationisn’ttorelaxoremptyyourmind of all thoughts; it’s to gain awareness ofwhat’s happening in yourmindandbody.Whenyounoticeyourthoughtsinsteadofgettingcaughtupinthem,you’recreatingaspacethatwasn’ttherebefore.Thisspaceholdsthekeytochange.Asyoudevelopyourpractice,you’llseethisinaction.Bypracticingdailymeditation,yourawarenesswillbegintocarryoverintoyourday-to-daylife.

Asyoulearnmoreaboutmindfulness,you’llexpandyourmeditationpractice.Butifyouputthebookdownforacoupleofdaysorfeellikethelongerexercisesare too demanding for you at themoment, do either 20 Breaths or theMini-Meditationthreetimeseveryday.Bringawarenessofyourmind’smeanderings—and how they diverge from what is happening in the present—to youreveryday activities, too. It doesn’t happen overnight, but you’ll be surprised athow powerful both having the intention to be present and practicing presencecan be. Here’s what some of our program participants started realizing whentheypaidattentiontothepresent:

•Marianna,47,whohadahabitofeatinginresponsetostress:I’dbeworriedaboutnextmonth’straveloryesterday’stensionwithmymother-in-law,butrighthere,rightnow,everythingisokay.

•Jennifer,age32,whohadneverhadanexerciseroutine:I’mwrappedupinfantasiesaboutredoingourkitchen,butrighthere,rightnow,Irealizemybody’sstifffromsittingallday,andIcoulduseawalk,insteadoflookingatdesignblogsonline.

•Greg,age56,whoalwaysatelunchatthesamesubshop:I’dgenerallyjustwalkthereautomaticallyandalwaysorderthesamething:alargemeatballsub.WhenIstartedpayingattention,InoticedalittleMiddleEasternplaceonthecornerwithdeliciousfood—muchhealthier,lotsofveggies.Ialsonoticedhowmuchbetteritmademefeelthanmyusuallunch.

Asyoupracticetheseshortmeditations,begintonoticewhatyourbodyandmindareupto—bothwhilemeditatingandinyourday-to-day life.Youmightnotice,forinstance,thatittakeslongerthanfiveminutestofocusyourattentiononthehereandnow.Intermsofeating,youmightnoticethatyoustartbuzzing

with anxiety when you’re trying to finish a work project and consequently“forget”toeat—andthengetsohungrythatyouscarfdownacandybarfromthevendingmachine.Oryoumightnoticethatthetransitionfromworktohomeisabigstressor:insteadofthequiettimeyouarecravingafterabusyday,there’sdinnertobemadeandhomeworktohelpwith—andifyouhaven’teatensincelunchtime, you may be shaky from low blood sugar and prone to eatingunhealthy snacks.You are just noticing your internalworld—body sensations,thoughts,andemotions.Jotdownyourobservationsinyourjournal.

MindfulnessPrinciple2:StopJudgingOur minds are talented, tireless storytellers. Even more than making simpleobservations, we constantly spin tales andmake judgments—about the world,other people, and ourselves. When we see a coworker duck into her officelooking tired, we create a story about why. While reading a neighborhoodLISTSERVpostaboutapoliticalissue,wemakeajudgmentthattheneighborisa“good”or“bad”person.Whenwedon’thearbackabouta jobwe’veappliedfor,weassumeit’sbecauseweflubbedtheinterview(eventhoughwefeltgreatafterward).Whenwe see a childmisbehaving at the grocery store, we quietlyjudgetheparents.

For people who struggle with eating habits and weight, judgment plays apowerfulrole.Weoftenreacttosimplefactswithpowerfulcondemnationaboutourselves.“Iateawholebowloficecream”(afact)getsturnedinto“Ihavenowillpower and am going to be overweight all my life!” (a judgment). “Mystomachhasgottenbigger in the lastyear” (a fact)becomes“I’ma fat slob” (ajudgment).These judgments are the voiceof the InnerCritic. In chapter 3wediscussedsomeofthewaysthattheInnerCriticundermineschange—ittakesupagreatdealof space inourmind, takesusonanemotional rollercoaster, andmakesusreluctanttoseereality.Thishappenssoquickly,though,thatitcanfeeloutofourcontrol,almostasifthemindcan’thelpitself.ThevoiceoftheInnerCriticbecomesautomaticbecauseitgetsrepeatedoverandover,usuallywithoutourrealizingit.

With practice, you can learn to simply observe. Intentionally withholdingjudgment, or nonjudgment, is another principle of mindfulness. Instead ofcriticizing, praising, or otherwise judging, you simply observe “what is.”Nonjudgmentallowsyoutoparsethefactsofasituation,orthedata, fromthestory your mind spins about it; it slows down the cascade of thoughts and

emotionsandcreatesa space to simply takenote.Rather thandescending intotheconsumingandcounterproductivefailure-shame-avoidancespiral,practicingnonjudgment frees you to notice more. And the more we notice, the moreoptionswehavetorespond.TakeJustine,age62,whotendstoovereatatnight,feelashamedafterward,andthenzoneoutinfrontoftheTVtodistractherselffrom the emotional and physical discomfort she experiences. By practicingnonjudgment,shemightsimplynoticethediscomfortinherover-fullstomach.By acknowledging it without criticism or guilt, she allows herself the space tothinkaboutself-care.Insteadoftuningout,shemightrespondbyaskingherself,“Whatwould helpmy stomach feel better?A cup of peppermint tea?A briskwalk around the block?” Just posing those questions—which amount to “HowcanItakecareofmyselfinahealthywayrightnow?”—isaradicalshiftfromherpreviouspattern.

Youmightbe thinking,“Butshestilloverate in frontof the television!”andthat nonjudgment sounds like an excuse to let yourself off the hook. Butinterrupting the failure-shame-avoidance spiral does not amount to lettingyourself off the hook. To the contrary, objective awareness begets moreawareness—andthatallowsforaccountability.Further,whenyoustartpracticingnonjudgment,iteventuallywillhelpyoushiftcoursebefore(orwhile)engagingin unhealthy eating habits. Somaybe the next time Justine sits down to eat atnight,she’llbeawareofherpatternandmakeadifferentchoiceabouthowmuchsheeats.

InsightsandInspirations:Lessley,age44

Foryears,Ioverate—andeverytime,Iberatedmyselfforhavingnocontrol.WhenIwasfinallyabletostopbeatingmyselfupforeatingtoomuch,Iwasable to see the pattern of my habits: whenever I felt the slightest touch ofhunger,Iwouldstarttofeelreallyanxious.Itwasalmostprimal,asifIwasscaredIwasgoingtostarve!IfeltlikeIhadtoeatimmediately.Bylearninghow to separateout thedata (I’mstarting to feelhungry) from the story (Ineed to eat now or something terrible will happen!), I’ve been able to cutdown on overeating and relax more, too. But it was only possible when Istoppedcriticizingmyself.

Exercise:DataversusStory

Teasingapartthedataandthestoriesinyourmindtakespractice.Readthefollowingexamplesandcomeupwithhealthyresponsestothedata.Thenthinkofacoupleofexamplesfromyourownlifeandhabits.

1. Jumbled reaction: I have a stomachache and I feel so disgusting after eating all thatcookiedough.Iwasn’tevenhungry;itjusttastedsogood.God,Ihavenowillpower!

Story:I’mdisgusting;Ihavenowillpower.Data:IatecookiedoughwhenIwasn’treallyhungry,andnowmystomachhurts.

Healthyresponsetodata:

2.Jumbledreaction:Mypantsfromlastsummerdon’t fit. I’mgoingtokeepgainingandgaininguntilI’mobeselikeeveryoneelseinmyfamily.I’msopathetic.

Story:I’mpathetic;I’mdestinedtobeobese.Data:I’vegainedweight,andmypantsdon’tfit.

Healthyresponsetodata:

Nowfillinacoupleofexamplesfromyourownliferelatedtoyoureatinghabitsoryourweight:

3.Jumbledreaction:

Story:

Data:

Healthyresponsetodata:

4.Jumbledreaction:

Story:

Data:

Healthyresponsetodata:

Exercise:NonjudgmentDays

For threedays, keep your journalwith youas yougo through yourday.Payattention to yourthoughtsandjotdownyournegativejudgments,especiallythoserelatedtofood,eating,oryourbody.Trytocaptureatleastfourexamples.Attheendofthethreedays,reviewthem.Foreach,canyouseparate thedata fromthestory?Write thesedown.For thenext threedays,dothesamething,buttrytocatchyourselfinthemomentwhenyou’remakingajudgmentandreplaceit with an objective observation—the data. Do you notice a difference in the way you feel orbehave? Itmight feelunnatural,butover time,youwillbegin tomoreeasilyseparate thedatafromthestory.Dailymeditationwillhelpyouwiththis.Remember,you’reretrainingyourbrain.

WhatAbouttheGoodStories?

Whataboutthe“good”judgments,thetimeswhenwecongratulateourselvesforstickingwithoureatingplan,losingweight,orlookinggreatinnewclothes?Thisis anareawhereappliedmindfulnessdiverges from the tradition ithails from.The “grandmother” of mindfulness, Buddhism, teaches extreme neutrality, inwhichwe dismantle the positive stories we tell about ourselves and theworldalongwith thenegativeones. If youpraiseyourself forhavingcompleteda5Kroadrace,traditionalmindfulnesswouldhaveyouquestionthatpraiseinmuchthesamewaythatyouwouldquestionself-criticismfornotcompletingtherace.

In appliedmindfulness,we arehelpingpeople to achieve theirhealthgoals,andwhatmatterstousiswhatworks.We’vefoundthroughstudiesandclinicalpracticethatfocusingonthepositive,insteadofextremeneutrality,canbeveryhelpful.However, it canbedelusional, too; focusingon feelinggoodabout lastnight’shealthydinnerwhileyou’rewolfingdownaburgerandchips for lunchdoesn’t make much sense. What matters, we’ve found, is whether thejudgment/story is helping you move toward your health goals. So when you’refeelinggoodaboutsomethingeating-orexercise-related,simplyaskyourself,“Isthishelpingmemove towardmygoals?” If it is,great! If it’snot,don’tpileonnegative judgment. Return to the objective place of nonjudgment and gathermoredata.

“Goodstory”examples

1.Jumbledreaction:Iateahealthylunch.Iamreallyonarollnow!

Data:Iateahealthylunch.

Story:I’monarollnow.

Is the storyhelpingmemove towardmygoal?How?Yes.Onehealthylunchisn’texactlybeing“onaroll,”butfeelingenthusiasticandconfidentgivesmemomentumtostayontrackwithmyeatingplan.

Whatnow?Harnessthepositiveenergyandplansomehealthymealsfortheweek.Maintainawarenessofbothmychoicesandmythoughtsaboutthosechoices.

2. Jumbled reaction: It’s okay that I’ve eaten fast food and sweets allweekend—Ididwellallweek!Ideserveit.

Data:I atewell allweekbuthave fallenback intomyautomatichabitsthisweekend.

Story:ThefactthatIatewellthisweekmeansthatit’sokaytoslidebackintomyautomatic-eatingpatternsallweekend.

Is the story helping me move toward my goal? How? No. I’ve beenworking to change my eating habits, and mindlessly sliding back intothemreinforcesthemandmakesithardertogetbackontrack.

Whatnow?I’mgoingtopayattentiontomybodyandmymindtotrytonoticewhatsensationsandthoughtssetmeonthepathtowardfastfoodandsweets.Nextweekend, I’ll comeupwithaplan that letsmestick tomy eating guidelines and plan for some healthy indulgence, like amassage.

MindfulnessPrinciple3:FlexYourKindnessMuscle

Anotherprincipleofmindfulness, kindness, takesnonjudgment a step further.Along with objectively observing your body’s sensations, your thoughts andfeelings,andyoureatingbehaviors—seeingrealityforwhatitis—it’spossibletocultivate active compassion and kindness. When a baby is learning to walk,stumbles and falls are part of the learning process—and parents instinctively

respondwithloveandencouragement.Changingthewayyourelatetofoodandyourbodyisalsoverydifficultandisnotalinearprocess.Assuch,thislearningcalls for not only a nonjudgmental attitude, but a nurturing one.Compassiongetsyoualotfurtherthanpunishment.Likenonjudgment,kindnessfreesyoutonoticemore,anditalsoactivelyencouragespositivechangeandgrowth.Weseethisagainandagain inourclinic,andscientificstudiessupport this finding.Astudyofeighty-fourwomenatWakeForestUniversity,forexample,showedthatincreasingself-compassioncouldinfluenceeatinghabitsforthebetter.

Why is kindness so difficult? Here in theWest, we prioritize “finding theproblem,”critical thinking,and focusingonwhatneeds tobe fixed.Thisplaysoutwellinsomecontexts.We’dwantourbrainsurgeontobethinkingcriticallyand analyzing. In other contexts, such as learning new behaviors, it’scounterproductive.Manyofusdirectloveandkindnessoutwardtoourfamiliesand friends, but not inward toward ourselves. And for women in particular,relatingcompassionatelytoourbodiesinalltheir“imperfection”isa180-degreeshiftfromwhatwe’reusedtodoingandwhatourcultureteachesustodo.(Moreonthisinchapter8.)Whenitcomestofood,wefearthatkindnessistantamountto“anythinggoes.”Buttheopposite is true.Whenwetreatourselveswithtruecompassion,wewanttotakegoodcareofourbodies.

Thinkofitthisway:ifyou’refeelingupsetordisappointedaboutsomething,wouldyourathertalktoabelittlingtyrant(theInnerCritic)oracompassionate,caring friend who is interested in helping you change? Who would be morehelpful?Theansweriseasy.Inordertolearnnewbehaviors,weneedtobethatcompassionate friend to ourselves. Most of us wouldn’t put up with characterassassinationfromsomeoneelse,butthat’sexactlywhatwedotoourselveswhenwe’re having a hard time making changes. As with the first two mindfulnessprinciples we discussed—being present and nonjudgment—cultivatingcompassionisapractice.AmindfulnesstoolcalledLoving-KindnessMeditation,below,cangetyoustarted.

MindfulnessTool:Loving-KindnessMeditation

1.Sitcomfortablyinachairoronacushioninaquietplace.Withyoureyesclosedor, ifyou prefer, open but with a soft downward gaze, relax, and breathe easily andcomfortably.Feelyourenergysettleinyourbody,effortlesslyresting.

2.Begintopullyourawarenessintoyourheartarea,andletyourbreathingarisefromthatarea.Thinkofthefaceofaspecialchild,apet,orsomeoneverydeartoyoufromwhomyou’vefeltgreatlove.Imaginethatfaceandsensetheconnection.Letthatloving,warmfeelingspreadfromyourheartcenterthroughoutyourchest.Savorthatfeeling.Thenlet

itspreada little farther, throughyour torsoand intoyourback.Gradually,overmultiplegentlebreaths,allowthewarmthtospreadthroughoutyourentirebody.

3.Inyourmind,repeatafour-partmantra,MayIbesafe,mayIbehappy,mayIbehealthy,mayIbekind.Ifotheradjectivesorphrasesspeakmoreclearlytowhatyouwishmostdeeply for yourself, feel free to use different ones in your four-part mantra (examples:MayIbe joyful,May Ibepeaceful,May Ibe loving,May Ibehealed,May I livewithease,MayIlivelifebeyondfear).Repeatthemantrauntilyoufeelasenseofwell-being.

4.Now,visualizethecircleofwell-beingyou’vecreatedradiatingoutwardtosomeoneyoulove,suchasafamilymemberorclosefriend.Usethisperson’snameinthemantra:forexample,“MayEmmabesafe,mayshebehappy,mayshebehealthy,mayshelivewithease.”

5.Continue radiating thismessageofwell-beingout topeople youcareabout,oneatatime,andthenmoveontoacquaintances.Youcanalsomovethecircleoutwardtothoseyoudon’tknow—specificpeople,orthepeopleofyourtown,yourstate,yourcountry,ortheentireworld.

6.Bringthepracticetoaconclusionwhenyoufeelcompletewithit,orwhenyourpracticetimeisup.

InsightsandInspirations:Kyre,age46

I’ma teacherandamotherof threekidsunder10, so I’malwaysbusyandtending to someone. I’m not complaining; I have a lot to give and it comesnaturally.Butafewyearsago,IgottoapointwhereIwasabout50poundsoverweightandjustreallyoutofshape.Andinmymind,Icriticizedmyselfconstantly for it—reallymeanstuff, things I’dneversay toastudentormychildren.Ididn’tstopandthinkaboutwhatIwasdoingtomyselfatall,thatallthoseinsultsreallyhadpower.Startingthemindfulnessprogrammademestop and lookat those thoughts and realize howuncaring theywere.Whatwasthatabout?Theregularmeditationandloving-kindnessexercisesletmeseemypatternsmoreclearlythanIeverhadandstarttoreallytakecareofmyself.Ifyoutellyourselfsomethingenoughtimes—badorgood—youstarttobelieveit.

PuttingItTogether:ADailyPractice

The most important step in changing your relationship with food doesn’tdirectly involve food at all—it involves sitting to meditate on a daily basis.Reading aboutmindfulness can give you insight, and quick exercises can helpyourelax,butreapingthebenefitsofmindfulnesstakespractice.Togettoknowyourownmind,youhavetospendsometimewithit.

Keepinginmindthethreeprinciplesofmindfulnesswe’veintroduced—beinginthepresent,nonjudgment,andkindness—startmeditatingforfifteenminutesmostdaysoftheweek.Usetheinstructionsbelow—anexpandedversionoftheMini-Meditation.Every twoweeks, increaseyour timeby fiveminutes, aimingforameditationtimeoftwenty-fivetothirtyminutes.Patientsoftenaskwhatthebesttimeofdaytomeditateis,andtheansweris,wheneveryouwilldoit!Manypeoplefindmorningworksbest,whilesomeprefertodoitrightafterwork,andothersatnight.Pickatimeofdaywhenyoucanrealisticallysetasideahalfhourinaquietspace,andscheduleitinyourcalendarasyouwouldanappointmentorameeting.

Don’tbesurprisedifyoufindmeditatingveryuncomfortableorevenboring.We’reaverytask-orientedsociety,focusedonproductivityandmultitasking,ondoingratherthanbeing,oftenattheexpenseofourhealth.You’renotgoingtoinstantly shed these cultural values, so at first youmight find thatmeditationfeelslikeawasteoftime.AsShannon,age33,summedupherexperiencedoingguidedmeditation for the first time:“Our life isbuiltondoing things,andmyhonest reactionwas, ‘This is silly, sittingherewithmy eyes closed listening tomyself breathe.’ ” Inoneof ourmindful-eating groups, a participantdescribedlearningtomeditatelikethis:“Itfeltbizarreatfirst.It’sasifsomeonesaid,‘Hey,put somepeanutbutteron theendofyournose.’ I thought itwascrazy.But Ilooked around at all the others with their eyes closed and decided that ifeveryone else can try, I can, too. Iwon’t learn something newwithout trying.And I’m soglad Idid.” If you feel thatway at first,notice those thoughts andfeelings,butstickwiththepractice.Youmighteventrytoteaseout,“Whatisthedata,andwhatismystory?”

Remember,yourcurrentpatternsareaproductofyearsofconditioning.Wedowhatweknowhowtodo—andwhenyoutrytochangeyourpatterns,someaspects of youmay protest. Just notice that. Youmight find that you have anaversiontobeingstillandfindathousandthingstodoinsteadofmeditate(cleanyourhouse,balanceyourcheckbook,callafriend,watcha“veryimportant”TVshow,eat lunch,goshopping—thelistcangoonandon).Justnoticethat, too.Noticingyourresistanceispartofyourpractice.

InsightsandInspirations:Audrey,age40

I’vealwaysfeltastrongneedtobeoccupied.Withmeditation,youreallyhavetobewithyourself.Thatcanbealittlebitscary.Itgetsbetteronceyoustart

doing it, but I still sometimes feel like I’d rather be doing something else—anything else. If I can breathe through that feeling, I can sink into themeditation and learn about mymind. I can learn howmy behavior comesabout.

MindfulnessTool:DailySittingMeditation

Startbymeditatingforfifteenminuteseachday.Everytwoweeks, increaseyourpracticetimebyfiveminutesuntilyou’repracticingforatleasttwenty-fiveminutes.

1.Findaquietandcomfortableplace.Setatimerfortheamountoftimeyou’vedecidedtomeditate (preferablyonewitha soft ring).Sit in achairwithboth feeton the floor, orcross-leggedonthefloor if that’scomfortable.(Whileyogismaysit in lotuspositionorotherpostures,that’snotnecessaryforthepracticesinthisbook.)Eitherway,holdyourhead,neck,andbackstraightbutnotstiff.Youwanttoconveytoyourmind,“I’mrelaxedbutalert.”

2.Beginbyfocusingonyourbreathing,focusingonthesensationofairmovinginandoutofyourbodyasyoubreathe.Feelyourbellyriseandfall;feeltheairenteryournostrilsandleaveyourbody.Payattentiontothewayeachbreathchangesandisdifferent.Youmaywanttostartwiththe20Breathspracticetogiveyousomestructure.

3.Asyoucontinuetofocusonyourbreath,youmaynoticethatthoughtsoremotionsarise.Whenthoughtscomeupinyourmind,don’tignoreorsuppressthembutsimplynoticethem,remaincalm,andthenreturnyourattentiontoyourbreathing.Youmight imaginethoughtsas leaves floatingdowna river and imagine that youaresittingon thebank,watchingthe leaves(akathethoughts) floatby.Duringyourpractice, ifyourealizeyouare in the river, wrestling with the thoughts themselves, just climb back up the bank,settle,andobservethemfloatingonby,usingyourbreathtoanchoryou.Thebreathisyourpointoffocusandrefocuswhenyourattentionhaswandered.

4.Ifanemotioncomesup,justwatchit.Seeifyounoticewhetherittakesacertaincourse;oftenemotionsriseandthenfall.CanyoutaketheObserverstance,lettingyourselffeelbutmaintainingacertaindistancethatletsyouseewhat’shappening?

5. When you find that your mind wanders off, simply return to your breathing, withoutjudgment. Remember not to be hard on yourself if this happens. You are just trainingyour mind to be here now. Also notice any physical sensations that come up, withkindnessandwithoutjudgment.

6.Asthetimecomestoaclose,takeamomenttooffergratitudetoyourselffortakingthistimeforself-care,forcreatingthisopportunityforyourselftosettleandtolearn.Getupgradually.

InsightsandInspirations:Siobhan,age51

Meditatingwasawholenewthingforme.Mymindisalwayschurning;mytrainofthoughtalwaysrunsawayfromme.Butthewholepointistobeinthemoment—to just experience this moment. And if you have a thought that

comes intoyourmind, that’sokay, justcomeback towhereyouare in thatmoment.Ididn’tthinkI’dbeabletodoitbecauseofhowcrazymybrainis.ButIcould;Ican.AndIreallygetalotoutofit.

SettingGoalsforMeditation

Thebenefitsofmeditationarecumulative,theresultofregularpractice.Aswithanynewhabityou’retryingtoforge,it’shelpfultocreategoalsforbehavioryoucansustain.Keepinginmindtheimportanceofspecificity,writedownathree-tiered goal for yourmeditation practice here or in your journal, and note thebehavioryou’lltrack.Considerdetailssuchaswhattimeofdayyou’llmeditate,where you’ll meditate, how long you’ll meditate, and how frequently you’llmeditate.

Optimalgoal:

Desirablegoal:

Minimalgoal:

Behaviortotrack:

UnderstandingtheLayersofYourMind

Being“stuckinourheads,”asmostofusare,doesn’tmeanweunderstandourminds. Day to day, our thoughts and feelings shift quickly, as does the busyworldwe inhabit. It’s hard to keep upwith ourminds’ innerworkings in themost basic sense, let alone analyze and understand them. But as you developyour mindfulness practice, you’ll notice different aspects of your mind. Likemuddy water that gently settles, your mind slows down and becomes moretransparent,allowingyoutoaccessyourinnerwisdom.Withmorepractice,yourobservational skills improve. These skills will help you as you learn to

understandyourthinkingprocessand,moreimportant,torelatetoyourselfinakinderandwisermanner.Andthenyoucanexamineandunderstandyourmind—which helps you examine and better understand your eating habits, yourhealth,andyourlife.

The model below—adapted from one created by our colleague,psychotherapist andmeditation teacher SashaLoring,M.Ed., L.C.S.W.—showsthemindwiththreedistinctlayers.Ifyoustartedmeditatingonlyrecently,don’tbediscouragedifyouhaven’texperiencedalltheselayersofmind.Rememberthemuddy water metaphor—clarity takes time. As you practice, see whether thismodelresonatesforyouandwhatkindofinformationeachlayeroffers.

Chatteringmind.Thetop,mostaccessiblelayer,alsoknownasthe“monkeymind,”ismadeupoftheconstantstreamofthoughtsandjudgmentsthatcanbedifficulttosettle.

Reactivemind.Thesecond,deeperlayerofmindismadeupofthethoughts,beliefs,sensations,andemotionsthattendtodriveourbehavior.Thesethoughtsandemotions (which areusually theproductofbeliefs)oftenputup a screen,cloudingourviewofwhatactuallyis.

Wise mind. The deepest layer of mind is your wisest self. Here lies theinherent wisdom shared by all people, which is usually covered over with thechatteringmindand the reactivemind.Ourwisest selves canbe accessedonlywhentheothertwolayersareseenclearlyforwhattheyareandquieteddown.Withregularmeditationpractice,youcanquietthebusymindandaccessyourwisestself.

YourInnerCompass

ThinkofyourwisemindasyourInnerCompass,aninternalguidethathasyourbest interest at heart. Following your Inner Compass gives you a sense ofdirectionthathelpsyoubehaveinhealthierwaysthatalignwithwhatyoumostcareabout;ithelpsyouliveaccordingtoyourvalues.We’vefoundthatusingtheInner Compass helps people stay on track with good eating habits and findhealthybalanceinlife.YourInnerCompassisattheheartofintrinsicmotivation—asopposedtomotivationbasedonideasaboutwhatyou“should”or“must”do.

Justasanactualcompasshelpsyounavigatealandscape,theInnerCompasshelpsyounavigateyourlifeandservesasaguideforthedozensofchoicesyoufaceeveryday—DoIgoforawalkorsitandwatchthenews?DoIordertheGreeksaladwithchickenorthe“loaded”bakedpotato?Asyoudevelopyourmeditationpractice, you will be cultivating access to your Inner Compass. Practicedistinguishing it from the other forces in your mind—the Inner Critic, theimpulsiveegothat“wantswhatitwants,now!,”andthevoicesthattellyouwhatyou“should”doforsomeunclearreason.ConnectingwithyourInnerCompasswillhelpyoufeelcalmandclear,ratherthanimpulsiveorchastened.

Exercise:ConnectingtoYourInnerCompass

Afteryourmeditationpractice,spend fiveor tenminutes thinkingandwritingaboutyour InnerCompass. Think of a time when you felt an inner voice directing you in a self-caring way,whetherornotyouactedonthevoice.Itcouldbeaneating-relatedexampleorsomethingelseentirely. What did the inner wise voice say? How did it make you feel? If you’ve neverexperiencedsuchavoice,imaginewhatitwouldsay.Howwoulditfeeltobeconnectedtosuchavoiceonaregularbasis?Doyouhaveasenseofhowyoureatingandexercisehabitswouldbe different? How your life might change? Are you willing to do the practice to gain thatconnection?

ComingBacktoSensationExploringourmindsiscentraltomindfulnesspractice,butconnectingwithourphysicalselvesisequallyimportant.Weare“livinginourheads”somuchofthetimethatit’seasytoignoreornotevennoticewhatourbodiesaretryingtotellus.Peoplewhostrugglewithweight,inparticular,oftenshutofftheirawarenessfromtheirbodiesoutoffear,anxiety,ordistressoverhowtheythinktheirbodylooksorwhattheirphysicallimitationsmightbe.

OneexcellentwaytotuneintoyourmindandbodyisthroughatechniquewecalltheBodyScan—amindfulnesstoolthatinvolvessequentiallyfocusingondifferentareasofthebodyinordertonoticethesignalsitmaybesendingyou.TheBodyScanisdesignedtohelpus“be”inthebody,tofeelwhat’shappeningmomenttomoment,whichisdifferentfromthinkingaboutthebody.

MindfulnessTool:BodyScan

1.Getcomfortableinyourchair,withyourfeetflatonthefloor.Closeyoureyesorfindaspotonthegroundtosoftlyfocuson.Bringyourattentiontoyourbreathing.Breatheinspacetodiscoverandacceptwhatis.Breatheouttension,breatheincalm.

2.Takeafewmomentstofeelyourbodyasawhole,fromheadtotoe.Feelthesensationsassociated with each part of your body. Then bring your attention to your feet. Directyourbreathingtothem,sothat it feelsas ifyouarebreathing in throughyour feetandoutfromyourfeet.Allowyourselftofeelanyandallsensationsfromyourfeet.Ifyoudonotfeelanything,letyourselfbecomeawareofthat,too.

3.Nowmoveontoyourcalves.Allowyourselftobecomeawareofwhateversensationsarepresent.Withyourattention focusedon them,directyourbreathing to them,so that itfeelsasifyouarebreathinginthroughyourfeet,upyourlowerlegsandcalves,dwellingonthesensationsofyourlowerlegs.Breatheintothatspaceandoutfromthatspace.

4. As you breathe in, now scan up your legs through your knees to your thighs. Allowyourself to become aware of whatever sensations are present, or not present. Directyour breathing to this area. If you find that you are thinking about, rather thanexperiencing,sensationsinyourthigharea,seeifyoucanjustnoticethethoughts,butredirectyourattentiontothesensations.

5.Nowprogressupwardtoyourgenitalarea,buttocks,andhips.Allowyourselftobecomeawareofanysensationsthatarepresentintheseareas.Thenbreatheinthroughtheseareas—andout.

6.Moveyourattentionallthewayuptoyourlowerbackandstomacharea.Dwellhereforseveralbreaths.Whatsensationsdoyouexperience?Arethereareasinwhichyoudon’thave sensation? Breathe in, letting yourself be aware of this area of your body. Andbreatheout.

7.Moveyourscanuptoyourlungsandyourchest.Again,asyoubreathein,attendtoyourlungsandchest,andthesensationsyouexperienceintheseareas.Asyoubreatheout,noticehowthesensationschange.

8.Nowmoveuptoyourshouldersanddownthearms.Asyoubreathein,attendtoyourshoulders,arms,andevenhands—thenbreatheout.

9.Nowscanyourneckandface,allowingyourselftonoticeanysensationsthatyoumaybefeelingintheseareas.Asyoubreathein,attendtoyourneck,jaw,eyes,andforehead—thenbreatheout.

10.Takeafewmomentstofeelyourbodyasa“whole,”fromyourtoesuptoyourhead.Asyoubreathein,attendtoyourwholebody.Asyoubreatheout,keepnoticing.

11.Wheneveryou’reready,openyoureyes.

LookingWithinforGuidancePeopleexperienceremarkableshifts—sometimessubtleandsometimesdramatic—whentheybegintopracticemindfulness.Laney,age41,whohadbeentryingto changeher eatinghabits for decades, had tried a number of diet programs.She’d follow a program to the letter, lose someweight, andwhen itwas over,startovereatingalmost immediately.Whenshestarteddoingourprogram,sherealizedthatinthepast,allofherenergywasfocusedoutward—onfollowingthediet’sinstructionsandpleasingtheinstructors.“IthoughtIcouldsetnewhabitsbyfollowingtheprogram,butitneverworked,”shesaid.Lookingwithinherselfhad never occurred to her. In one diet program she had attended, instructorsgraded their fooddiaries. “Iwasalwaysoriented towardmaking theprogram’sleadershappy. If Iwasdecidingbetweenyogurtora candybar, I’d choose theyogurt—because that’s what they’d rather have me do,” she said. “I neverinternalizedanyofthechangesImade.”

WhenLaneybegan topractice lookingwithin, throughmeditation, itwasarevelation.Shesaid,“IfyouhadtoldmethatIcouldchangemyeatinghabitsbybeingstillandmeditatingeveryday,Iwouldhavelaughed.Itwouldhaveseemedridiculous.” She realized, though, that the twenty minutes she committed tobeingstillweremorepowerfulthananydietingprogram.Shelearnedtoidentifyherthoughtsandemotions,andgotintouchwithherInnerCompass.“Ididn’tknow I had that inme. I really didn’t.Nowwhen I choose the yogurt, or thesalad,orthewalk,it’smemakingabetterchoiceforme—notsomeoneelse.Andguesswhat?Imakethosebetterchoicesmostofthetimenow.”

Youmightnotrealizeitnow—youmightnotbelieveit—butbothyourmindand your body are treasure troves of wisdom. Learning certain practical skillsand information is essential, too—knowingwhich foods help you stay healthyandunderstandingportionsizes,forexample—andyouwilllearnallofthat.Butin trying tochangeyourhabits, themost important skillby far is intentionallyturninginward,beingstill,andgettingtoknowyourownmindandbody.The

information and wisdom you’ll gather from these valuable sources trumps allothers.Butrememberthatmindfulnessisn’tmagic;it’spractice.

CHAPTER5

TheGoldilocksPrinciple

“Enoughisasgoodasafeast.”—Proverb

Hungerisaprimalsensation.Thetriggerthatpromptsustoseekoutfoodiskeytothefunctioningandhealthofourbodiesandbrains—ourverysurvival.

We all knowwhat hunger feels like, right? Yes . . . and no. As with otherancient instincts, the sensation of hunger has gotten complicated for manypeople in themodern world.Many clients who come to our clinic can easilyrecognize extreme hunger, but they have trouble sensing its subtler versions.Other people have the opposite pattern—they’re hypersensitive to hunger andendupreachingforfoodattheslightestpang,orevenatthethoughtthattheymightbehungry.

Inadditiontowhywestart eating—andwhetherornot thisalignswithourphysicalhunger—there’s the issueofwhenandwhywestop eating.Overeatinghasbecomethenorminthiscountry.Whilethebodygivesuscuesaboutwhenit’s had enough food, we often miss or ignore them. Many people wait untilthey’restuffedtostopeatingortheyeattooquickly,whichdoesn’tgivethebraintimetoregisterthatthebodyhashadenough.

Why is there such a disconnect between our eating patterns and what ourbodiesaretellingus?Manyofourbodies’signalsaresubtle,andmostofusdonottaketimetoslowdownandlistentothem.Ourculture—withitsbarrageoffood,rapidpace,andexpectationsofimmediatefulfillment—doesn’tencouragethis,andourbusylivesdon’tseemtohaveanyroomforit.Thesheeramountof

stimuli coming at us keeps our attention focused outward, not inward. In ourculture,itisjusttooeasyforexternalcuestooverrideourbodies’signals.

Wemovethroughourdayspayinglittleheedtowhatourbodiesaretellingus—and instead eat in response to external cues. Some people eat by the clock,breakingforluncheverydayat1P.M.whetherornotthey’rehungry.Someofusare lured as we walk by the break room, home to generous donations frompartiespastorwell-meaningofficemates.Wepassbythecounterthathasthejarofchocolatesonit(inaclearjar,nodoubt!).OrwesitinfrontoftheTVandthatcommercialcomesonadvertisingthepizzawiththeimpossiblystretchycheese,andsuddenlywe’recravingpizza,eventhoughwejustfinisheddinner.Researchfindings note a relationship between being overweight or obese and eating inresponsetoexternalcues.Butthereisanotheroption:learningtoeat(andstopeating)inresponsetoourinternalcues.

Theheartofmindfuleatingistuningintoyourbody’ssignalswithcuriosityandkindness.Youmightbeawareofyourpatternswithhungerandfullness,oryoumighthaveonlyafuzzyrecognitionofthem.Andevenifyouareawareofyourpatterns—Inevereatbreakfast,andbythetimeIeatlunchIfeelshaky—youprobablyhavetroublechangingthem.That’snotunusual.Remember,habitsarewiredintoourbrainsandbodiesoveryearsofpractice,buttheycanbechangedwiththerighttoolsandsupports.Onemajorsupportsystemresideswithinyou:your own appetite-regulation system, more commonly known as hunger andfullnesssignals.Hungerandfullnessaremultifaceted,withphysical,emotional,mental, and cultural factors coming into play. We were born with—and canrecultivate—aninternalcuingsystemthat isalignedwithwhatourbodiestrulyneed.Inthischapter,you’llgetbetteracquaintedwithyourhungerandfullnesssignals,noticeyourpatterns,andbegintochangethehabits thataren’tservingyouwell.

YourMindfulnessToolkit

We’re adding new tools to your mindfulness toolkit. In addition to thepracticesfromearlierchapters,inthischapteryou’lllearnanewexercisetoexpandyourawarenessandcreatethegroundworkforhealthychoices.

•Hunger-FullnessScan

RelearningYourBody’sSignalsSincewespendmostofour time focusedexternally, it’snot surprising thatweoftenmissthequietercuesourbodiesusetotrytogetourattention.Oneoftheprinciples of integrativemedicine is the importance of listening to the innatewisdomofthebody.Itoftenspeakstousinwhispers.Ifwe’relistening,wecanrespondbeforemildsymptomsturnintoseriousones.Ifwe’renotlistening,ourbodies’signalsgetincreasinglyloud.Thisistrueforeverydayailments,forstress-relatedsymptomsandconditions,andforthedevelopmentofchronicillnesses.Ourdailyexperienceofhungerandfullnessisamicrocosmofthisphenomenon.

Peopleusuallythinkofhungerandfullnessinblackandwhite:you’reeitherhungry or you’re not, and you’re either full or you’re not. In fact, there aregradationsofhungerand,evenmoreimportant,gradationsoffullness.There’saspectrum for each. This concept is new to many people—and it’s powerfulinformation.Onceyouknowthatthegradationsexist,youcanlearntotuneintothem.Youdidso instinctivelyasan infantandayoungchild; relearning thosesignalsandusing themasguidepostscanhelpyoutochangeyourrelationshipwithfood.

Use of the 7-pointHunger-Fullness Scale below, adapted from thework ofLinda Craighead, Ph.D., has been shown in clinical research to help peopleregulate their eating behavior. In our programs,we have found it enormouslybeneficialinhelpingpeopletosensethesubtlegradationsofhungerandfullness.Ifyouwaittoolongtostarteatingortostopeating,usingthescalewillsupportyouincreatinghealthierpatterns.

TheHunger-FullnessScale

Thegoalistoeatwhenyouaremoderatelyhungry(2to2.5)andtostopeatingatthefirstsignalofmoderatefullness(5to5.5).

1.Veryhungry.Youfeel“starving.”

2.Moderatelyhungry.Youfeelgnawingorhungerpangs.

3.Mildlyhungry.Youfeelslightemptinessinthestomach.

4.Neutral.Youfeelnosensationsofhungerorfullness.5. Moderately full. You no longer feel hungry, and you may feel the very first signal of

stretch.Somepeoplefeelalittlewarmthinthestomach.

6.Veryfull.Yourstomachfeelsalittlestretched.7.Muchtoofull.Yourstomachfeelsstuffed,ordistended.

On this scale, 1 indicatesbeing extremelyhungry, or “starving”—howmostpeoplefeelafternoteatingformanywakinghours.Inthisstate,youmightgetaheadache and feel weak, light-headed, or jittery; your stomachmight actuallyhurt. And 7means being extremely full, or stuffed—the classic “Thanksgivingfood coma” when you wish you were wearing expandable sweatpants. In thisstate,yourstomachisdistendedandyoufeeluncomfortable—potentiallysickornauseous.Notethatwhileextremehungerandextremefullnessareatoppositeendsof the scale, they’re both oftenmarked by discomfort (or outright pain),fatigue,andageneralfeelingofillness.

Whilewe tend to be familiarwith the extremes of hunger and fullness, it’sgettingintouchwiththeterritoryinbetween—moderatehungerandmoderatefullness—thatcanhelpuschangeourhabits.Whatyou’llbeaimingforistostarteatingat2–2.5andtostopeatingat5–5.5.JustlikeGoldilocks,youwantneithertoomuchnortoolittle.Youwanttoaimforalevelofhungerandfullnessthat’s“justright.”Withmoderatehunger,youfeelagnawingoremptinessinthebelly,sometimesapang;yourstomachmightgrowl.(Keepinmindthatyourstomachmakesnoiseduringdigestion,too,andthatnoiseslowerinthegutarelikelygas!)Whenmoderatelyfull,manypeoplefeelslightwarmthinthestomach,theveryfirst sensations of its slight stretching, and an absence of pangs or gnawingfeelings.

Whereasextremehungerandfullnessarelikescreams,moderatehungerandfullness are like whispers. The sensations are subtle, and they take practice tonotice. Before trying to change anything, practice tuning in to your body’ssignalswith theHunger-Fullness Scan, below. It’s a typeof body scan focusedspecifically on hunger and fullness. The first time you do it, spend about tenminutes—andkeeppracticinguntilyouget thehangof it.Onceyoudo,you’llstart getting a senseof yourpatterns—stillwithout trying to change them—bydoing a quick (ninety-second)Hunger-Fullness Scan before, during, and aftermealsoranytimeyoueat.

Aswithalltheexercisesinthisbook,it’scriticalthatyouwithholdjudgment.Think of yourself as a researcher, gathering information and clues about howyour body and mind work. You’re not trying to do anything; you’re simplynoticing.Ifthoughtsoremotionscomeup,practicethetechniqueweintroducedin the last chapter—distinguish the data from the story of the data—this timefocusedspecificallyonthesensationsofhungerandfullness.Thesamedatacanbeinterpretedinmanyways.Take,forexample,amildhungerpang.It’spossibletoattachnumerous stories (thoughtsor interpretations) to it.One storymightbe,I’dbetter eat right this secondor I’ll be famished.Another:I can ignore thissignalanditwillgoaway.Athird:Idon’tneedtoeatrightnow,butIshouldeatwithin the hour. Be sure to keep up with your daily mindfulness meditation,whichwillhoneyournon-judgmentskills.

MindfulnessTool:Hunger-FullnessScan

1.Startbyfindingthelocationofyourstomach.Itisaboutthesizeofyourfist,andsitsrightbelow(notbehind)yourbreastboneandabittotheleft.Whenyougetinformationfromyourbodyrighthere,itislikelytobeahungerorfullnesssignal.

2.Getintoacomfortableseatedposition,closingyoureyes.Atyourownpace,starta20Breathspractice,justbreathinginandoutuntilyoufeelasenseofloosenessandease.

3. Take a moment to scan your body, noticing any places that may be holding anyunnecessarytension,tightness,orstress.Startwithyourfeet,noticingwhatyoufeelandallowingany tension to ease.Repeat thisprocess for your legs, then your torso, thenyourshoulders,thenyourarms,thenyourneck,thenyourjawandface.

4.Bringyourawareness toyourstomachorbelly.Youmaywant to rest yourhand rightbelowyourbreastboneandoverthestomachtohelpyounoticethephysicalsensationsinthispartofyourbody.Noticehowyourbellyrisesandfallswitheachbreath.Youmaynoticethetextureofyourclothes,orthetemperature.Justnoticewhateverishappening.

5.Ifyourmindwandersfromthephysicalsensationsofwhatishappeninginthismoment,noticewhatyourmindisdoing.Isitcreatingjudgmentsaboutyourbody?Oldstoriesorbeliefs? Just let them be, and return your attention to the physical experience of yourbodyinthismoment.

6.Nowdirectyourawarenessintothecenterofyourbody.Letyourawarenessrestgentlyonthestomachandthesensationsinside.Seeifyoucannoticethedeepersensationsthere.Youmightnoticewarmthorcoolness,somedegreeofemptinessor fullness,ormovement inside the stomach. Just notice whatever is there—or not there. Rememberthat there isnorightorwrongexperience.Simplyattendtoyourstomachwith interestandcuriosity,wantingtoknowandobservewhatyourbodyhastotellyou.

7.Noticehowhungryorfullyouare,with1beingashungryaspossible,4beingneutral,and7beingasfullasyoucouldpossiblybe.Rememberthatthesesensationsmaybevery subtle or strong; just make your best estimate of your hunger or fullness rating.Remindyourselfthatthiswilltakepracticeovertime,sobepatientwithyourbestguessfornow.Nooneknowsthisinformationbetterthanyou.

8.Reflectonthesensationsthathelpyoufindtherating.Andwiththenextbreath,begintoexpandyourfocusbacktotheroom.Thenopenyoureyes.

9.For thenext fivedays,practice thescanasmany timesasyouneed to,until you feelyou’vegottenthehangofitandcandoitfairlyquickly—inabout90seconds.

Onceyougetahandleonthisscan,youwillbegintrackingyourhungerandfullness more systematically. First, get used to doing the scan. Later, you willlearn to notice your hunger and fullness cues and you’ll use those clues todeterminewheretomakeshiftsthatalignwithyourneeds.Theincrediblepartisthat it will be coming from inside of you. You won’t be forcing anything onyourself;rather,you’llbelisteningdeeplytowhatyourbodyinvitesyoutodo.

TheScienceofAppetite

You might remember from high-school biology class that homeostasis—physiological balance—is the body’s natural state. Our body works tomaintainanevenkeelforbasicfunctionsrangingfrombodytemperaturetobloodpressure.Homeostasisappliestofoodintake,too:ourbodiescontainanintricatesystemdesignedtoregulateoureating,guidingustoeatwhatisneeded to fuelourbodies’energyneedsandstopwhenwe’vehadenough.Attheheartofthiscomplexsystemisanexchangeofinformationbetweenthebodyandthebrain.

Anareaofthebraincalledthehypothalamusactsas“commandcentral”for appetite, receiving messages that the body sends out in the form ofhormones—some related tohunger andothers to fullness.Thebrain thenproducesitsownhormonesthatguideustoeithereatorstopeating.Oneofthe body’s most well-known “hunger hormones” is ghrelin. Cells in thestomach and intestines send this hormone to the brain frequently—everythirty minutes. If ghrelin were in charge, we’d eat continuously, but anumber of “fullness hormones” have a counterbalancing effect. Leptin,producedbyfatcells,isonesuchfullnesshormonethathasprofoundeffectson food intake over the long term. When things are working properly,leptin’smessagesoverridethoseofghrelininthebrain,andtheresultisthatwefeelfullandsatisfieduntilourbodiestrulyneedmorefood.Highlevelsof leptin may make it easier for people to resist the temptation of high-calorie foods. When we’re eating, hormones such as CCK (released inresponsetothepresenceofproteinandfat)increasesatietyinthebrain—asdo stretch receptors in our gut that are triggered when our bellies getdistended,aboutfifteentotwentyminutesintoameal.

Many things candisrupt the body’s appetite-regulation system, such asignoring internal signals and eating too much or too little. Over time,overeatingcandisrupttheresponseofbothleptinandghrelin.Inaddition,whenyourestrictcaloriesorskipmeals,ghrelin’ssignalshappenevenmorefrequently—about every twentyminutes—which can lead to overeating.Athirdmajorwaywedisruptthebody’sappetite-regulationsystemisbasedonwhatweeat.Humansevolvedtoeatwholefoods—vegetablesandfruit,leanproteins, fats, andwhole grains—andwe still have the samebasicbiology.You’ll learnmoreaboutthehealthbenefitsprovidedbyawhole-foodsdietinchapter10,buttheimportantpointhereisthatitsupportsbalanceinourappetite-regulationsystem,whiletherefinedcarbohydrates,sugars,andfatsfoundinprocessedfoodsthataresoabundantinthetypicalAmericandietdonot.Thehighlyprocessedsugarknownashigh-fructosecornsyrup,forinstance,appearstointerferewithbody-braincommunication—thecaloriesdon’tregisterasfullnessinthebrain.

Whenpeoplegainexcessweightthroughwhichevermechanism,boththebrainandindividualcellscanbegintoresistthenormalinfluenceofleptin.The upshot of this state, called leptin resistance, is that satiety remainselusive even when leptin levels are high. Research indicates that leptinresistancefurthercontributestoobesityandmayhelptoexplainwhyweightlosscanbesochallenging.Studiessuggest,however,thatshiftingtoawhole-foodsdietcanhelp“undo”leptinresistance.

UnderstandingYourHungerandFullnessPatternsOnce you’ve learned how to tune in to your body’s signals, you can use theHunger-FullnessScantogetasenseofyourpatterns.Intheexercisebelow,you’llspendthreedaysnoticingandrecordinghowyourbodyfeelsbefore,during,andafter every meal or snack, and noting your hunger-fullness rating—withouttrying tochangeanything.Thatmightsoundtedious,but it’sonly threedays—andtheinformationyou’llgainisinvaluable.

Noticethatwearespecificallyaskingyoutonoticeandkeeptrackofphysicalsensationsratherthanthoughtsoremotions.Here’swhy:Supposeyourateyourhunger as 1.5 solely based on feeling extremely irritated (an emotion); whilebeingirritatedmaybeasignofhunger,itcouldalsoindicatemanyotherthings.Orsupposeyourateyourselfa1.5solelybecauseit’sbeenfourhourssinceyou

last ate (a thought); without a physical sensation, you really don’t know yourhunger level.Wewantyou to learn to recognizehunger and fullness from theinside—from the physical sensations that accompany them, which are moreconsistent and stable indicators than emotions or thoughts. If you are at ahunger-fullnessratingof1.5becauseof the intensepangs inyourstomachandtheheadachethat’sstarting(physicalsensations),you’reontargetforidentifyingthephysicalsensationswe’retryingtomap.

TrackingHungerandFullness(Sample)

Timeandplace

Foodeaten Beforeeating Mid-mealorsnack

Aftereating

(sensationsandH-Frating)

9:30A.M.,car

Bagelwithbutter,orangejuice

Pangsinstomach

(Rating:2)

Emptiness

(Rating:3)

Nolongerempty,reliefofpangs

(Rating:4.5)

11:30A.M.,

breakroomM&Ms(bighandful)

Slightemptiness

(Rating:3)

Nosensation

(Rating:4)

Nofeelingsofemptiness,firstsignofstretchatbelly

(Rating:5)

1:00P.M.,

subshopnearwork

Turkeysubandchips,soda

Stomachgrowling,salivating,feelingof“hole”instomach

(Rating:1.5)

Warmthinbelly,reliefofdiscomfortthere

(Rating:5)

Stomachstretched,sleepy

(Rating:6.5)

7P.M.,home Spaghettiandmeatballs,Frenchbread,salad

Paininstomach,light-headed

(Rating:1)

Warmth,slightstretchinstomach

(Rating:5.5)

Stomachhurts,bloated,lowenergy

(Rating:7)

Exercise:TrackyourHungerandFullness

1. Copy the column headings in the sample above into your journal or notebook. You’llneedtokeepitwithyouforthethreedaysyou’redoingtheexercise.(Createnewpagesasneeded.)

2.Every time youeat,whether it’s ameal or a snack, do aquickHunger-FullnessScanbeforeyoueat—withouttryingtochangeanything.Recordyourphysicalsensationsandyourhunger-fullnessratinginyourjournal.

3. Do another quick scan during the meal or snack—again, without trying to alter yourbehavior.

4.Afterthemealorsnack,doafinalscan,andagain,recordyourphysicalsensationsandyourhunger-fullnessrating.Alsonotethetimeandwhereyouare.

5. Repeat this process for three days, recording your physical sensations and hunger-fullnessratingforeverymealandsnack.

6.Afterthethreedays,spendalittletimereviewingthedatayougathered.Whatpatternsdoyounotice?Didyoutendtowaittoo longtostarteating?Didyoutendtowait toolongtostopeating(overeat)?Orperhapsyoustartedeating—andkepteating—whenyouwerenothungryatall?Didyounoticeanynewsensations?There’snorightorwronganswer.It’stheawarenessthat’simportant.Recordyourobservationsinyourjournal.

Becoming aware of your patternswith hunger and fullness is an enormousfirststep.Maintainingthisawarenessandgoingdeeper—exploringthesubtletiesof your habits—comes next.We’ve listed three common patterns below. Youmightstronglyidentifywithone,orallthreemightlookfamiliar.

Foreveryone,theeventualgoalistoeatwhenyou’remoderatelyhungry(2–2.5) and stop when you’re moderately full (5–5.5) the vast majority of thetime.Howyougetthere,though,willdependonwhatyourcurrentpatternsare.

As you’remaking changes, remember that charting a different course takestime.Resisttheurgetodoeverythingatonce;pickonechangeyoucanintegrateintoyourlifeforatleastaweekbeforeaddingasecondone.Ifyouidentifywithmultiplepatterns,doonetrackingexerciseatatimeratherthantryingtotrackallyourpatternsatonce.

Wecan’temphasizeenough the importanceof listening toyourbody.Yourmeditationpracticewillhelpyourecognizewhenyourthoughtsoremotionsaredriving your eating behavior. Your task as a detective is to learn your body’ssignals.

CommonPatterns

Pattern1:WaitingTooLongtoStartEatingIfyouwaituntilyou’reextremelyhungrytoeat—a1or1.5onthehungerscale—youmayfindthatyoutendtowolfdownwhatever’sinsight,regardlessofyourhealthy-eatingintentions.Everyonehasexperiencedthisatonetimeoranother,but we see it frequently among people in our healthy-eating programs. Theculprithereoftenisn’twillpower,butbloodsugar.

Extremehunger leads toachemicalcascade inyourbody:yourblood-sugarlevelfalls,whichtriggersastressresponseinadditiontosignalinganeedtoeatNOW.Simplywaitingtoolongtoeatcansetoffanunhealthyspiraloflowbloodsugar, stress, bad mood, poor decision-making, and overeating or eatingwhatever is in the immediate vicinity—often something unhealthy from avendingmachine,pantry,freezer,orfast-fooddrive-through.It’snotimpossibletointerruptthispatternonceit’sinmotion,butit’sverydifficult.It’skindertoyourselfandmuchhealthiertoplanahead—tobepreparedwithhealthier foodoptions and respond to moderate hunger before it’s so extreme. Better tounderstand—andtrytoavoid—thecircumstancesthatgiverisetoit.

Manypeopleareunawareof theirbody’shungersignalsuntil it’s“too late,”andothersheartheirbody’ssignalsbutignorethem.Forsomepeople,stoppingtoeat seems likeawasteof time—andhungeranannoyance.Chronic stress isoftenaculpritinthesecases.Othersdisregardthesensationofhungerbecauseofpast events or beliefs theyhold. Still others find that they enjoy the prolongedexperience of hunger, misinterpreting it as a sign of control over the body.(Peoplesufferingfromanorexiaandotherrestrictiveeatingdisordersoftenfeelthisway.)

Whatever the cause, waiting until you’re extremely hungry before eating isphysiologically stressful to thebody.Even ifyou’reeatingonlyonceor twiceaday,youmayunknowinglytakeinmorecaloriesthanyouburn.Worsestill,it’scounterproductive. There’s evidence that skipping meals is associated withweightgainevenifyoudon’tconsumeexcesscaloriesoverthecourseofaday.On a biochemical level, your body goes into starvation mode; it receives themessage that food is scarce and works to conserve the calories that you doconsume, storingmore of it as fat for use later. (This is one reason that low-caloriedietsdon’twork.)

Trackerexercise: Insteadofwaitinguntilyou’reata1on thehunger scale,aim to eat when you’re at a 2.5. At first, you’ll need to do frequent Hunger-Fullness Scans—about everyhour—so that youdon’tmiss yourbody’s signals.Payattentiontowhat2.5feelslike;getfamiliarwiththephysicalsensationsandwritethemdown.Eventually,youmaybeabletorecognizeyourbody’ssignalswithoutdoingascan,butyou’llneedtoconsciouslypayattentiontohowyourbodyisfeeling.

Otherchangestoexplore:Ifyoutendtowaittoolongtoeat,it’svitaltokeephealthysnacksnearby—thinkyogurt,nuts,andwholefreshfruitinyourofficeorathome,whole-foodgranolabarsinyourcar.Getofftoagoodstarteachdayby

eatingbreakfast,andplanyourmeals—gettingasenseofwhattimeyou’lleatandmaking sureyouhavehealthy foodonhand. If you“forget” toeat,or feel likeyoudon’thave time, it’salsovital to loweryourstress levels;you’ll learnmoreaboutthestress-and-eatingcycleinchapter7.

InsightsandInspirations:Lydia,age33

Ididalotofsportsinhighschoolandcollege,andbackthenIreallyviewedmybodyasmoreofamachine thananythingelse.Foodwas fuel tokeep itrunning.Now I sit at a desk and I’m lucky if Imake it to the gym once aweek.IfeelreallyimpatientwhenIgethungryduringmyworkday—Ithinkit’sbecauseonsomelevelIthinkIdon’tevenbelievethatmybodyneedsfoodbecauseitdoesn’tdomuch.That’sirrational,Iknow.AndwhenIignoremyhunger, I go crazy at night and practically eat the whole kitchen. But I’mlearningtopayattentionandtakemybody’sneedsseriously.I’mfindingthatkeepingmyhungeronanevenkeelkeepsmymoodonanevenkeel,too.

Pattern2:WaitingTooLongtoStopEating

Justaswemissourbodies’hungersignals,weoftenmissorignorethesignsthatwe’vehadenoughfood.Manyofusfallintothispattern—waitinguntilwe’reata6,6.5,or7ontheHunger-FullnessScaletostopeating.Often,peoplewiththispatternignoretheirbodies’fullnesssignalsandkeepeatinguntilthefoodisgoneortheplateisclean.

Severalfactorscanleadtoeatingpastthepointofsatiety,startingwithspeed.Togetintouchwithyourbody’sfullnesssignalsyouhavetobeabletofeelthosesignals, and eating too fast doesn’t allow for that. Our brains take about 20minutes to register the satiety messages coming in from the gut through thehormones leptin, PYY3-36, CCK, and others, which lead to a sensation offullness.Twentyminutes.Youcaneatalotoffoodandconsumealotofcaloriesintwentyminutes.It’seasyenoughtowolfdownaplateofcookiesorafoot-longsubinfiveminutes.Thatmeansyoudon’t feel fulluntilyou’re longpastbeingdone—andthenyousuddenlyfeelstuffed.

We’redesignedtoeatslowly.Buthowdoyoudothatwheneverythinginourcultureseemstomovequickly?Inourquesttogetmoreandmoredonein thesame twenty-fourhours,we talk,walk,drive, think, type, andeat fast.Andwe

often do several of these things simultaneously.Who has time to slow down?And for people prone to emotional eating, eating quickly can be a copingmechanism,anattempttorapidlyproducebrain-chemistrychangesthatmitigateunpleasantfeelings(moreonthatinchapter7).

TheScienceofSlowingDownforWeightLoss

Basedonwhatweknowaboutthebiologyofsatiety,itmakessensethatthespeedatwhichweeataffectsourweightandbody-mass index(BMI),andscientistshavebegunconfirmingtheconnection.ResearchersatAustralia’sDepartment of Human Nutrition spent several years studying therelationshipbetweenthepaceatwhichpeopleeatandtheirBMI.Surveyingmorethan1,500middle-agedwomenabouttheireatingpace,usingafive-step scale from“very slowly” to “veryquickly,” researchers found that themorequickly thewomenreportedeating, thehigher theirBMIwas.Everyone-stepincreaseonthescalewasassociatedwithaBMIincreaseofabout2.8percent,orabout4poundsofweightgain.WomenwhoreportedeatingslowlyconsistentlyhadthelowestBMI.

“Clean-your-plate syndrome” can also lead to overriding satiety signals. Aschildren,manypeoplearetoldtofinishthefoodontheirplate,regardlessofhowmuchfoodisonitandhowhungryorfulltheyare.Thisdirectiveisoftenawell-intentioned attempt to get active children to eat enough and to avoidwastingfood.Sometimesthere’sasubtextofguilt,aswithaparentwhoimplores,“You’renotgoingtoeatallthelasagnaImadeespeciallyforyou?Ithoughtitwasyourfavorite.” If this sounds familiar toyou,yourmeditationpracticewillhelpyoucultivateasenseofstableattentiontoyourbodyandanabilitytorecognizewhenathought—orbelief,inthiscase—isdrivingyourbehavior.

It’s also helpful to examine the very notion of what it means to be “full.”Whenacontainer—acuporabathtub—isfull, it’satcapacity; there’snomoreroom.Ifyouaddmorewater,itstartsspillingout.Ourstomachsaren’tcupsorbathtubs; they do stretch to accommodate extra food. But that doesn’t meanthey’re happy about it. Being full or “stuffed” creates a cascade of metaboliceffectsthatcanbemuchmoredamagingthanwateronabathroomfloor.Theseeffects are amplified the “fuller” we are—and themore frequently we eat pastmoderate fullness. Worse, because of the belly-to-brain time lag, our fullness

increasesafterwe’vestoppedeating.Mostpeoplethinkof“full”whenthere’snomoreroom,butweshouldstopeatingwellbeforethat.

Curbing overeating involves shifting your mind-set from “eating untilyou’refull”toeatinguntilyou’vehadjustenough.Whatdowemeanby“justenough”?Justenoughmeansthatyou’veeatentherightamounttosupportyourbody and your brain to function optimally, enough to satisfy your hunger forabout fourhours.Andenough togiveyoua feelingof satisfaction—andmanytimes,thoughnotalways,pleasure.(Thisconceptcanbeespeciallyconfusingandcomplexforpeoplewhoovereat.We’llexploreitindepthinthenextchapter.)

“Enough” is very different from “full”—and generally involves eatingsignificantly less food.Knowinghowmuchfoodreally isenoughtakespracticeand tuning in to your body. (See “Full versus Enough,” below.) So, too, doesgettingcomfortablewiththewholeconceptofeatingjustenough.Ifyou’reusedto eating until you’re full or “stuffed,” eating just enough may feel likedeprivation at first, even if you know, logically, that the extra food you’reaccustomedtoeatingharmsyoumorethanhelpsyou.Butshiftingtoenoughiswellworth theeffort:eatingquicklyanduntil you’re full triples your riskofbeing overweight. Our research has shown that for people who overeat,becomingawareofandrespondingappropriatelytotheirfullnesssignalsarethemost importantsteps incurbingovereating.Becompassionatewithyourselfasyouworkonthispattern.

Trackerexercise:Whilethegoalistostopeatingat5.5onthefullnessscale,thistakespractice.Herearethreeoptionstohelpyougetthere.

1.Halfwaythroughameal, take twominutes todotheHunger-FullnessScan, andnote your rating and associatedphysical sensations on thetracker.Continueeatinguntil you feel thevery first signalof stretch,thenstopata5.5.Overthenextfewhours,noticehowyourbodyfeels.Dothispracticeforthreedaysandseewhatyoulearn.Ifyoufindittoodifficulttostopat5.5,thentrystoppinghalfwaythroughyourmealtodo the Hunger-Fullness Tracker, but wait ten minutes beforecontinuingtoeat.Seehowthishelpsyoustopeatingata5.5.

2.Eat for fiveminutesata slowpaceand thenstopandwait for fifteenminutes. Do the Hunger-Fullness Scan and rating. If you’re stillhungry,eatalittlemoreuntilyou’reata5.5onthefullnessscale.

3. If you are really up for a challenge, try stopping completely at yourusualhalfwaypoint.Whatisyourfullnessratingnow?Whathappens

overthenextfewhours?

FullversusEnough

Youknowyou’refullwhen... Youknowyou’vehadenoughwhen...

Yourstomachfeelsquitestretched. Youfeeltheveryfirstsignalofstretch.

Yourstomachstopsgrowling.

Yourstomachhurts. Younolongerfeelhungerpangsoremptinessinyourstomach.

Youhaveheartburn. Youfeelphysicallysatisfied,possiblyasenseofwarmthinthestomach.

Youfeeltiredorevensluggish. Youhaveincreasedenergy.

Youfeellikeyoucan’tmove. Youhavetheenergytotakeawalk.

Youhavetounbuckleyourpants,andyoucan’tmovewell.

You’recomfortableandareabletomovearoundfreely.

It’shardtotakeadeepbreath. Youcaneasilybreathedeeply.

Otherchanges toexplore:Commit topayingattention toyourbody’s fullnesssignals,andrememberthattorecognizethem,slowingdownisparamount.Thegoal isn’tslownessfor itsownsake,buttoallowtimetonotice, learn,andgiveyour brain and body a chance to register fullness—which in turn gives youinformation to make choices more easily, leveraging your body’s strengths tocommunicatewithyou.Spendingthirtyminuteseatingamealisaminimumtoallowyourbraintoregister fullness.That’sadramaticchangeformostpeople,though,andisnotalwaysrealisticgiventheconstraintsofourlives.Thetrackingexercisesaboveofferalternativestrategies.

InsightsandInspirations:Gwen,age57

I had a really good experience investigatingmy ownhunger and satiety. Itmademe aware of how often I eatwhen I’m not actually hungry, and justkeepeatingpastthepointoffullness.Inowstopandaskmyself,“WhatamIdoing here in front of this refrigerator? Am I hungry? And if not, what isgoingon?”AndIenduppushingawayalotoffoodwhenI’vehadenough.It’spowerful.

Ifyou’re in the “cleanplateclub,” familiarizeyourselfwithhealthyportionsrather than typical portions (see chapter 11) so that you’re able to recognizewhenyourplateistoofull.Theexternalvisualwillhelpyouremembertocheckinsidefortherealinformation.Wheneverpossible,putlessfoodonyourplate—and/or use a smaller plate or bowl. Studies by Cornell University’s BrianWansink,Ph.D.,andothershaveshownthatthebiggerourplateis,themoreweeat.Infact,weeatabout92percentofwhatisonourplate,regardlessoftheplatesize. Still, therewill probablybe timeswhenyou’rehanded a very full plateoffoodandfeelapressureorexpectationtofinishit.Ifyou’reatarestaurantandare served an enormous portion, ask your server for a to-go container andimmediately put half yourmeal in it. If you’re with family or friends and areworriedabouthurtingtheirfeelings,itmighttakepracticebeingassertiveaboutportions.

Reflectonthefollowingquestionsinyourjournal:Whatarethepositivesofovereating?And thedownsides?Howdoes routinely eatingmore thanenoughundermineyouindoingwhatyouwantinyourlife?

HungryAlltheTime?

If you feel physically hungry less than 4 hours after your lastmeal, whatyou’reeatingmayneedanadjustment.Proteinandfatinducesatietymoreeffectively than carbohydrates do—foods high in protein and fat “stick toyour ribs.” So if you’re eatingmainly carbohydrates, youmay feel hungrymore frequently, particularly if the carbs are refined. Try incorporatingproteinandhealthy fatduringeachmealor snackand see if thatmakesadifference. As with the previous pattern, planning is key—keep healthymealsandsnacksonhand.

Pattern3:EatingBeforeYou’reHungry

Manypeoplewhostrugglewiththeirweighteatattheslightestsignofhungerorevenwhenthey’renothungry—between3and4onthescale.Theyturntofoodwellbefore they’remoderatelyhungry,often for reasonsother thanhunger. It’snormaltoeatfornon-hungerreasonsonceinawhile,butpeoplewhostrugglewithweighttendtodosoregularly.

All theexternal cues inourculture contribute to thispattern.While there’splenty of “noise” to distract us from our natural hunger signals, sometimesthey’reinoverdrive.Thefactis,thefoodindustrywantsustobehungryallthetime—orat leasttothinkwe’rehungry.Ifyou’rewalkingdownacitystreet,oryou’reontheInternet,ornearaTV,oratthegrocerystore,you’resurroundedbyfoodorimagesoffood.Thesetriggerscauserealphysicalchangesinthebody.Youmayevensalivateat theseexternalcues,but thatdoesn’tnecessarilymeanyouarephysicallyhungry.Infact,werecommendthatpeoplenotusesalivationasasignofphysicalhunger.(Whileit’struethatyousalivatewhenhungry,yousalivateforotherreasons,too.)Otherexternalcuesinclude“eatingbytheclock”(seesidebarbelow)andbeingaroundotherpeoplewhoareeating.

Someofusarepromptedtoeatwhenwearenotphysicallyhungrybyinternaltriggers.Manyofususefoodtoquelldifficultemotionsandstress—we’lldelveintothis important topic inchapter7.Forsome, thesensationofhunger,evenslight hunger, induces a stormof thoughts and feelings akin to panic.Certainemotions, such as anger and mild to moderate anxiety, have physicalmanifestationsthatcanmimichunger.

Whateverthereason,eatingwhenyou’renotphysicallyhungryconfusesyourbody and can lead to weight gain. Other consequences include feeling out ofcontrolwithfood,disconnectedfromourbodies,andguilty.Moreover,eatinginresponsetostressorotheremotionscanbecounterproductivefornotonlyyourphysicalhealth,butyouremotionalhealth,too.Insteadofcopingwithstressorsinahealthyway,youcanremainstuckinapatternthatultimatelymakesthingsworse.

Trackerexercise:Overthenextweek,whenyou’remildlyhungry—3or3.5,even 2.5—in addition to writing your sensations on the tracker, write yourthoughts and feelings. See if you can separate the data (what your bodysensationsare)fromyourstory.

Other changes to explore: Determining whether you’re physically hungrytakesdailypractice.Ifyoutendtoeatforemotionalreasons,remindyourselfthatbeingphysicallyhungry is oftendistinct fromwanting to eat; use theHunger-Fullness Scan todiscern thedifference. If you realize that youoften eatbeforeyour body has a chance to get hungry, it’s important to explore why you areeating—whether it’s due to external cues or internal cues such as thoughts oremotions.Keepyourjournalwithyou,andifyou’reawarethatyou’reeatingforanon-hungerreason,noteitwithoutjudgment.

It also helps to practice getting comfortable with mild and occasionallymoderatehunger.Thatmeansacceptingthefactthatsometimesyou’regoingtobe hungry, and that’s okay—it doesn’t mean you have to eat immediately. Itmightmeanthatyouneedtostartpreparingorarrangingforhealthyfoodifyouhaven’tplannedahead,butitdoesn’tnecessarilymean“eatnow.”PracticeyourregularSittingMeditationandseparatingthedatafromthestory,bothofwhichwillhelpyoumakehealthychoices.

InsightsandInspirations:Sara,age42

Formostofmylife,IatewheneverIfelthungryintheslightest.Ihatedthefeelingofhunger.Idon’tevenreallyknowwhy,exceptthatitfeltlikeaholethatIhadtofill,immediately,withwhateverfoodwascloseathand.Figuringout which foods would “stick to my ribs” helped, but for me, the mostimportantthingwasgettingcomfortablewiththesensationofhunger.Icameto understand that it was my body just letting me know what it needed. Ididn’thavetopanic.Istartedtellingmyself—literallysayingthewordsinmyheadoroutloud—thatIwasn’tgoingtostarve,thatwhatIwasfeelingwas“just hunger” and that I would take care of it within the hour. I’d remindmyself that the hungermeantmy bodywasworkingwell, lettingme knowwhatitneeded.AndI’dreassuremybodythatIhearditandthathealthyfoodwasontheway.Practicingthathasbeenreallyliberating.

EatingbytheClock

Sometimesweeatsimplybecause“it’stimetoeat,”regardlessofhowhungryorfullweare.Wecallthispattern“eatingbytheclock,”andthere’salotinourfamily,workschedules,andthelargerculturethatencouragesit.

Ifyouseethispatterninyourself,besuretocheckinwithyourhungerand fullness signals atmealtimes.Whenwork schedulespreventyou frombeing able to respond to physical hunger cues easily, more planning isrequired.Youhavetoworkbackwardtofigureoutwhathealthysourcesofcarbohydrates, fat, andproteinwill get you through the timeperiodwhenyoucan’t respondwell tohunger. (You’ll learnmoreabout this inchapter10.)Forexample, if your lunchbreak is atnoonandyoudon’t eatdinneruntil 7:30, consider what protein, healthy fats, and whole fruits and

vegetablesforlunchwillgiveyouenoughfueltogetyouthroughtheseven-hourperiodbetweenlunchanddinner.Youarelikelytoneedaquicksnack,sohavingalmondsoralow-fatcheesestickreadilyavailableiskey.

It’s easier to align eating with your physical hunger and fullness inpersonaltime,butconsidersocialeating.Canyouimaginetellingfamilyorfriendsthatyou’lljointhematthetabletovisitbutaren’tgoingtoeatuntilyou are hungry? Can you imagine attending social engagements withouteating,oreatingjustalittle,ifyou’renothungry?Thismightfeelawkwardatfirst,butit’sanimportantpartofself-careandkeytobreakingthe“eatingbytheclock”pattern.

InsightsandInspirations:Craig,age54

I’vebeeneatingbreakfastat7:30,lunchatnoon,anddinnerat6:00P.M.foraslongasIcanremember.That’swhatwedidgrowingup,andthat’swhatIdonow.Ithonestlyneveroccurredtometo“eatwhenI’mhungry”ortonoteatatmealtimeifIwasn’thungry.WhenI’dfeelhungrybetweenmeals,I’djusttellmyself itwasn’t time to eat andwait it out. Butwhen I started payingattention,IrealizedthatIwasactuallyprettyuncomfortablealotofthetime.

HungerandEmotionsIn theWest,we tend to ascribe emotions to thepurviewof themind—and totreat themasbeing totallydistinct from thebody.The idea that themindandbodyare separate,knownasmind-bodydualism,originatedwith17th-centuryphilosopher René Descartes, who famously pronounced, “I think, therefore Iam.”ModernWesternmedicinewasbuiltonthisduality,withanexclusivefocuson the body’s chemistry and skepticism about the links betweenour emotionsandourphysicalhealth.

Infact,themindandbodyareinextricablylinked—andemotionsareasmucha physical experience as a mental one. Learning to discern the physiologicalindicationofanemotionfromthebody’sindicationthatitishungrywillbecomea key part of responding well to your hunger and fullness cues. Anger, forinstance, can cause a burning sensation in the abdomen, and fear can cause afluttering in the belly.And everyone is different; onepersonmight experience

fearinherlowerbelly,whileanotherfeelsitinherchest.Soifyoudon’ttuneintoyourownsignalsofhowyou’rereallyfeelingemotionally,youmightassumeyou’rehungryandactaccordinglywhenyou’reactuallyexperiencinganemotionthatdoesnotindicatetheneedtoeat.

Separatingoutemotionsfromphysicalsignalsthat indicatehunger, fullness,orotherphysicalneeds (e.g., fatigue, indicating aneed for rest) is perhaps themost challenging part of learning to use your body’s wisdom. Hence, we’vedevoted a whole chapter to it, chapter 7.We’ll turn there after you’ve gottenmorepracticediscerningyourphysicalsignalsforhungerandfullness.

StayingtheCourseAwareness of your hunger and fullness patterns is one of the foundations ofmindful eating. The information you’ve gathered is empowering. You mighthave learned, for instance, that you consistently override your fullness signals.Youmighthaverealizedthatyou’resostressedoutthatyoudon’tprioritizemealplanningandendupgettingsohungrythatyoulosecontrol.Keeplistening.Themorepracticeyouhavepayingattentiontoyourbody’ssignals,theeasieritwillbetolistenanddistinguishyourrealneeds:doyouneedfoodorrest?Foodorastressbreak?Foodorcompany?Foodorsomethinginterestingandmeaningfultodo?

You’ve been tracking when you start eating, and when you stop, in yourjournal. Use the Hunger-Fullness Scan before each time you eat, and as youcollectdataonyourself,rememberyour intention.Onceyouseeyourpatterns,decidewhatsmallshifttomakenext.Forexample,ifyoutypicallyskipbreakfast,try eating a regular small and healthy one—a piece of whole-grain toast withalmondbutter,forinstance.Ifyoutypicallyeatuntila6.5,trystoppingat6foraweek.Supportwhateverchangesyoudecidetomakebycreatingasetofgoalsforsustainablechangeandtrackingyourbehavior.

Here’swhat’suniversal: ifyouwanttousetheincredibleinnatesystemyourbody already has to change your eating patterns, you have to start payingattentiontoyourbodyandprioritizing itswell-being.Keepinmindthatyourability toenjoyameal isnotrelatedtohowmuchyoueat.Keepyourvaluesandgoalsattheforefrontofyourmindandrememberthatyou’rehonoringyourbodybylisteningtoit.

CHAPTER6

ThePleasurePrinciple

“Thebanquetisinthefirstbite.”—MichaelPollan

Food ispowerfully connected toour sensoryexperiencesand therefore toourmemories.Werememberthewayitlooks,howwefelteatingit,thewayittastes.Fromsweettosalty,creamytocrunchy,theflavorsandtexturesoffoodlingeronthetongueandtransportthemouthandthemindtoahappyplace.Itmaybethecreamy sweetness of ice cream thatmoves you—or the bittersweet richness ofchocolate,thesimpletartpopoffreshberries,orthecrispy,chewygoodnessofroastchicken.Oralloftheabove,andmore.Foodtastesgood.It’ssupposedto.

Alongwithhunger,theenjoymentofflavorisoneofourbasicmotivationsforeating—a “driver,” in health-psychology terms. And yet, the appreciation offlavorisadouble-edgedsword.Somepeoplewhostrugglewitheatinghabitsandweightseetheirtastebudsastheirdownfall.“IfIcouldjustforgetaboutthetasteofonionrings,Ithinkeverythingelsewouldfallintoplace,”Lydia,age30,saidduringoneofourprograms,promptinglaughterfromtherestoftheroom.“I’mnotkidding!”

Itmight seemcounterintuitive,but learning to tune in to the flavorof foodcan help to curb overeating and guide you toward healthier choices.Mindlesseating habits—eating very quickly or while watching TV, driving, ormultitasking, for example—short-circuit not only our hunger and fullnesssignals,asyoulearnedinthelastchapter,butalsoourexperienceofflavor.SoifyouwolfdownaSnickersbaronthewayhomefromthegrocerystore,oreatabowlofpastaandsauceinfrontoftheTV,youhardlytastewhatyou’reeating.

When thathappens,your brain still seeks satisfaction. Sowhat do youdo?Eatmore.What’smissingisafullexperienceofeating,informedbyyoursenses.Themissingingredientisattention,notmorefood.Wemisstheexperiencewhenwe pay attention to other things simultaneously. The solution? Mindfulawareness of every aspect of the food itself. By learning to deepen yourexperienceoftaste,youcangetflavortoworkinyourfavor.Thisgivesyouonemoretoolinyourmindfulnesstoolkit.

WhattheScienceSays:ThePowerofYourBeliefs

Our beliefs about food affect not only the choices wemake, but also ourbiology.Researchers atYaleUniversity gave studyparticipants two shakes:onewaslabeledahigh-fat,620-calorie“indulgent”shake,theotheralow-fat,130-calorie “sensi-shake.” In fact, the two shakes were identical. Yet theparticipants’ belief that one was an indulgence—“heaven in a bottle,” thelabelnoted—whiletheotherwasahealthierchoicehadpowerfuleffectsontheir bodies’ response to the shakes. Levels of ghrelin, a hormone thatstimulatesappetite,rosesteeply inanticipationofdrinkingthe“indulgent”shake and then fell sharply afterward, indicating that the drink wassatisfying.With the “sensible” shake, ghrelin levels stayed relatively flat orrose only slightly in anticipation, and they did not fall steeply afterward,indicating that the drink was not satisfying. The shake contents were thesame,butparticipants’beliefschangedtheirappetite-regulationhormones.

WiredforFlavor

Satiety—the satisfied feeling of having had enough food—triggers us to stopeating. In the last chapter we talked about one type of satiety, fullness. Youlearnedthatoneofthewaysthatweknowwehavehadenoughfoodisthroughphysicalsensation—thewayourbodies,especiallyourstomachs,feelwhilewe’reeating or afterward—and you practiced slowing down and tuning in to thosesensations.Another typeof satiety is called“taste satiety,”a termusedby JeanKristeller tomake the concept of sensory-specific satiety easier to understand.Tastesatietyisnotaboutthestomach,butaboutthetongue.

Whenweeat foodwithaparticular flavor—sweet,salty,sour,orbitter—thepleasurewereceive from itbuilds,peaks,and thenstarts todecline.Thatpeak

prior to the decline is taste satiety—the sensation that we’ve had enough of aparticularflavor.Youknowthesensation:thatfourthbiteofcheesecakewhenitgoesfromheavenlytoneutral.Whenthatshifthappens,theneuralactivityinthebrain shifts. Studies show that taste satiety affects brain activity in ourhypothalamus, which controls our appetite, and our prefrontal cortex, whichcontrols most aspects of our behavior. A number of factors influence tastesatiety,includingthesizeofthebiteswetake,howphysicallyhungryweare,thespeed atwhichwe eat,whetherwe’re eatingwhole or processed food, and theflavor mix in each food. When it’s working normally, our taste satietymechanisms tell uswe’ve “had enough”of a particular flavor, but youhave toslowdownandpayattentiontogetthemessage.

Tastesatietyisdesignedtoencourageinterestineatingavarietyoffoodsfornutritionalbalance.Ifyou’rehungrywhenyoustarteating,you’llgenerallyreachtaste satiety well before you feel fullness signals; if you’re eating a balanced,healthymeal,tastesatietycanhelpyoutoeatsomeofeverythingonyourplate.(It’strickierwhenyou’reeatingprocessedfoodsspecificallydesignedtooverridetaste satiety, aswe’ll explain below.)Understanding how taste satietyworks isalso a key to “pleasure eating”—those times when you want something sweetafterdinneroryou’recravingthesalty,creamyflavorofyourfavoritecheese.

YourMindfulnessToolkit

We’re adding new tools into yourmindfulness toolkit. In addition to thepracticesfromearlierchapters, inthischapteryou’ll learnanotherexercisetoexpandyourawarenessandlaythegroundworkforgettingmorepleasurefromlessfood.

•TasteAwareness

MindfulnessTool:TasteAwareness(SingleFood)

Whenyouslowdownandfocusonflavor,yourexperienceofeatingcanchangeradically.Thisexercisewill help youbecomemore awareof different tastes andgive you abetter senseofwhenyouhaveeatenenoughofaspecific food.Forexample,averysmallamountofahighlysweetenedfoodmaybeenoughtoreachtastesatiety.

For this exercise, you’ll need a single chocolate kiss. Do this exercise when you are nothungrysoyoucanfullyfocusonflavor.Ittakesabouttwentyminutesandshouldbedonealoneinaquietplace.

1.Beginbyplacingasinglechocolatekiss in frontofyou,outofyourhands.Allowyoureyes to close, or find a downward gaze if closing your eyes feels too uncomfortable.Restyourhandsonyourstomach,invitingfourorfivedeep,easybreaths.

2. Allow your body to rest while you move your attention to your stomach and mouth.Notice any physical sensations you have at this time. Notice any thoughts you have.Notice any emotions. Be aware of the difference between physical sensations on theonehandandthoughtsoremotionsontheother.Whateveryouexperience,justobserveit,tryingnottojudgeorcriticizeit.Justnoticewhateveryouareexperiencing.Don’ttrytochange it; just notice, trying to separate out the emotion or thought from physicalsensations.Ifyoudon’tsenseanyparticularsensations,feelings,orthoughts,that’sokaytoo.

3.Now, in thenextbreath, or theoneafter that, allow youreyes to fully open.Take thepiece of chocolate in your hand and unwrap it gently. Continue to be aware of anythoughtsoremotionsthatpassthroughyourmind.Lookat thechocolate,holding it inyouropenpalm,noticingitasifthiswerethefirsttimeyouhadeverseenchocolate.Ifyouwereapainter,howwouldyoupaint it?Noticetheshape,thesize,thecolors,thewaythelightreflectsonit.

4.Nowmoveyourattentiontothesmellofthechocolate.Placeitunderyournose,closeyour eyes again, and just notice the scent. Where in your nose do you smell thechocolate? What aspects of it can you smell? Milk? Vanilla? Tobacco or an earthyscent?Noticeallyoucanaboutthescent.

5.Nowrubthekissonyourlipssoyougetjustahintofflavor.Allowyoureyestoremainclosed.Whatdoyoutaste?Whatdoyounoticeaboutthetexture?Isitsmoothorgritty?Meltingornot?Beawareofalltheintricaciesinthisonechocolatekiss.

6.Nowplace thechocolateonyour tongue,butdonotbite it.Whatdoyounownoticeabouttheflavor?Moveitaroundyourmouth.Doesittastedifferentindifferentpartsofyourmouth?Allowittomeltonyourtongue.Whatdoyounoticeasitmelts?Justallowyourself tobe fullypresent.Whatdo younoticeabout your saliva?About yourmouthitself?Doestheflavorchangeovertime,asitmelts?Inwhatway?

7. Take as long as you like to allow the chocolate to melt and to fully experience thesensations of biting and eating it. Can you feel it move out of your mouth, into yourthroat? Into your stomach? Be aware of any thoughts or emotions that pass through,distinguishingthemfromasensationliketaste.

When you have fully finished the chocolate kiss, allow your eyes to open and take a fewmomentstonoteanyobservationsoftheexperience.Whatifyouatelikethismostofthetime?

ThePhysicsofFlavor

Clientsareoftensurprisedathowquicklytheyreachtastesatisfactionwhentheyslow down and really pay attention to flavor. Most reach taste satiety with asingle kiss, and after that, the flavor diminishes. Knowing that you can get asmuch satisfaction from one piece of chocolate as from ten is powerfulinformation,especiallywhendealingwithcravings.

Like many people, Bonnie, age 34, craved chocolate frequently, especiallywhenshewastiredorstressed.“Iusedtoeatawholecandybar—fast.Andthensometimesanotherone,”shesaid.“ItwaslikeIcouldn’tgetenough.”Inoneof

ourprograms, sheapplied the taste satiety exercise toapieceof chocolateandfoundittransformative.“WhenIsloweddownandreallyfocused,Iwasabletoenjoy three bites of chocolate more than my usual candy-bar binge. And nostomachache. And no guilt!” Instead of buying candy bars, she boughtindividually wrapped squares of her favorite dark chocolate. She still loveschocolate, but now, when she experiences a craving, she eats a single squareslowly and with attention. “It doesn’t feel like denying myself,” she says. “Itactuallyfeelslikemoreofanindulgence.”

Could taking a couple of biteswith full attention truly help you? Scientistshavebeenstudyingtastesatietyfordecades,sothere’sasolidbodyofresearchonvariablesandtechniquesthatinfluencehowsatisfiedyouarebyagivenmealorsnack.Eventhougheverydayeatingisrarelyasattentiveasitwasintheexerciseabove, you can use taste satiety as a tool for healthy eating by keeping thefollowingthingsinmind:

Speed.Thespeedatwhichyoueatcanaffecthowsatisfiedyou’llbe. Inonestudythatcomparedpeople’sexperienceofeatingicecreamslowly(takingthirtyminutes)versusquickly(infiveminutes),eatingslowlyledtosignificantlyhigherlevelsofasatietyhormonecalledpeptideYY,orPYY,forseveralhoursaftertheicecreamwaseaten.Thissuggeststhateatingslowlykeepsyousatisfiedlonger—whichcanhelptoreduceyouroverallfoodintake.Inourownclinicalresearchandpractice,we’veseenthattonoticetastechanges,youhavetoslowtheeatingprocesswaydown,andfocusdeeply.

Howtoapplyit:Beintentionalaboutslowingdown.For“pleasurefood”thatyou tend to eat quickly, start by doing the Taste Awareness exercise with thefood.As you continue eating, put down your fork (or the food, if it’s a fingerfood)betweenbitesandaskyourselfifyou’vehadenough.

Bite size. A cookie has the same number of calories whether you eat it inthree bites or in ten. But how satisfied you’ll feel from that cookie—and howmuchyouendupeating—canvaryradically,dependingnotjustonthespeedofyoureatingbutalsoonthesizeofyourbites.What’stheexplanation?Researchsuggests that satiety is reachedsoonerand less total food is eatenwhensmallerbites are taken. Even though the caloric contents are the same, you getmoresensorypleasurefrommorebites,soyoureachtastesatietysooner.

How to apply it: It’s easy to put this principle into practice. When you’reeatinganafternoonsnackorapost-dinnerdessert,trybreakingorcuttingyourfood into smaller bites and attending to the flavor of each bite. As with theslowing-downadviceabove,aftereachbite,askyourselfifyou’vehadenough—

andwhenyouhave,stop.Waitfifteentotwentyminutestodecidewhetheryoureallywantmore.

Simple versus complex flavors. Research and our clinical experience showthatpeople reach taste satietymorequicklywithone flavor thanwithmultipleflavors.Onelandmarkstudyshowedthatwhenpeopleweregiven“puresweet,”suchassugarwater, theyreachedtheirtastesatietypeakonthethirdorfourthsip—muchmore quickly than you might think. Some people do not seem toreach taste satiety after several bites of a “pure” flavor like sweet or salty,however,asdescribedin“TasteSatietyandWeightGain,”below.

Whencomplexflavorsareinvolved,astheyoftenare,ittakeslongertoreachtaste satiety. Consider the salty-sweet mix of a Thai stir-fry, the contrast ofpeanut butter and chocolate that Reese’s made famous, or the salted carameltrendindesserts.Astheflavorsplayinyourmouth,yourtastebudsmightstarttoreachsweetsatietybutthengethitwithsalt,thenbacktosweet,andsoon.It’sthedifferencebetweenlisteningtoapieceofmusicinitsentirety(satisfying)andlisteningtothreeoverlappingsongs(confusing).Thecontrast is lovelybutalsodelaystastesatiety.

WhattheScienceSays:TasteSatietyandWeightGain

Some studies suggest that obesity may affect taste satiety, diminishingsensitivity to both sweet and fatty flavors. One recent study showed thatobese children have less sensitive taste buds thannormal-weight children.Thecausalitybehindtheseassociationsisn’tknown,butgiventhatthesamefoods thatcan lead toweightgain—sweetor fattyconvenience foods—canalso reduce taste sensitivity, the link between obesity and reduced tastesatietymakes sense.We’ve found, though, thatpeopleall along theweightspectrum can shift their experience of taste satiety by paying attention toflavor.Moreover,researchshowsthatlosingweightincrementallyshiftstheexperienceofsatiety.Soifyouaretryingtoloseweight,continuetopracticethe taste satiety exercises to check inwith your body and your brain, andnote the results in your journal. Pay attention to how your experience ofcertainfoodschangesovertime.

Howtoapply it. It’s likely thatmanyofyour favoritemealshavemore thanone flavornote.Withpractice,youcangetahandleoncomplex-flavor satiety.

Butfornow,asmuchaspossible,aimforsimplermealsinwhichyou’reabletoseparateoutflavors,andeatonefoodatatime.Insteadofeatingsweet-and-sourchicken,forinstance,eatbakedchickenwithmisosoupandasweetpotato—andeateachitemseparatelysothatyoucantuneintotheflavor.Whenyoudoeatcomplex-flavorfoods,especiallythosethatarehighincaloricdensityormeantasoccasionaltreats,tryslowingwaydownandnoticingshiftsintheflavorsduringeachbite(e.g.,noticemoresweet,lesssalt,ortheopposite).Youwillnoticeyoursatietymore quickly.As you’ll see below, avoidingprocessed food goes a longwaytowardsimplifyingyourflavorpalate.

Whole versusprocessed.Research shows that comparedwithwhole foods,foods that are heavily processed take a long time to register in terms of tastesatiety. Inotherwords,whenyou’re eating flavored tortilla chips, frozenpizzawithmanytoppings,oracandybar,ittakesalongtimetofeelsatisfiedevenifyou’reeatingslowly.Thisisnoaccident.

InsightsandInspirations:Nell,age64

In experimenting with taste satiety, I realized that’s how my children ate.Youngchildrenintuitivelyeatonethingatatime.

Food companies arewell versed in the science of taste satiety and use it totheir advantage, manipulating flavor and texture both to compensate forprocessing techniques that diminish flavor, such as dehydrating and freezing,and to create what’s known as “hyperpalatability.” Processed foods—snacks,desserts, meals, condiments, and beverages—are often engineered to havecomplex flavor combinations that create an almost never-ending satiety loop.Andasyoulearnedearlier,whenyou’renotsatisfied,youkeepeating.

Processed foods undermine our satiety experience in otherways, too. Foodcompanieshave taken the flavors sweet and salty to awholenew level, dosingpackaged goods with immense amounts of refined sweeteners and salt.Whenyoueatextreme levelsofsweetandsalty foodregularly, that’swhatyouexpectwhen you eat, and your taste buds lose their sensitivity and require increasinglevelsofflavortoachievethesamelevelofsatisfaction.

There’s evidence that on a chemical level, some of the sweeteners used inpackaged foods, both calorie-laden varieties and low-or no-calorie sweeteners,don’t register in our satiety center in theway that natural sugars do.Whereas

glucose (natural sugar) is transported to thebrainandprovides satiety signals,high-fructose corn syrup, though caloric, does not enter brain tissues andthereforedoesnotsignalsatiety.Inonerecentstudy,whenpeopleweregiventheno-calorieartificial sweetener sucralose, levelsofPYYandother satiety-relatedpeptidesdidnotchange.

Processed foods are loaded with sodium and artificial flavors not only tocreate a compelling flavor, but also to mask the bitter or bland flavors ofchemical preservatives and other artificial ingredients. In our mindful-eatingclasses, participants do an exercise in which they lick the flavor coating off aDorito.Theygenerallyreportthatthechipunderneathhasnoflavor.

However, processed foods need not ruin your experience of flavor forever.You can recalibrate your taste satiety back to a normal, healthy experience ofsweet and salty by shifting toward a whole-foods diet, which provides moresatiety per calorie than highly refined and processed foods. Sincewhole foodstypically require more chewing than processed foods do, they tend to spendmoretimeinyourmouth.Thisincreased“oral-sensorystimulation”mayleadtoanincreasedreleaseofgutsatietyhormones.

Dependingonhowlongyou’vebeeneatingprocessedfoodandhowmuchofityouconsume,recalibratingyourtastesatietymaytakeeffortandpatience.Inworkingwithhundredsofclientsovertheyears,we’vefoundthatittakesatleasttwoweeks to get comfortable eating adiet thatdoesnot include refined sugar(andlongerforadietlowerinfat).Whenyoudo,however,thenaturalsweetnessoffoodssuchasfruitgetsmuchmoreintense.

Howtoapplyit:Makealistoftheprocessedandfastfoodsthatyouconsumeonaregularbasis.Arethereanywhoseflavorsyoucrave?Thinkaboutwhetheryouarewillingtogivethatupfortwoweeks.Whathealthyalternativecanyousubstitute?Seethechartbelowforideas.

FlavorstoSavor

Insteadof... Try...

Sweet Cookiesandotherbakedgoods,candybars,icecream

Berries,grapes,bananas,squareofdarkchocolate

Salty Potatochips Misosoup,celeryandorganicpeanutbutter(withsaltbutnoaddedsugar)

Sour Sourcandy,packagedlemonade Fresh-squeezedlemonade

Umami SoupsandfrozenmealscontainingMSG Stir-frywithshiitakemushroomsandgarlic,pieceofcheese

InsightsandInspirations:Sam,age36

AsateenagerIgotaddictedtobarbecuepotatochips,andevenasanadult,Ikept a stash of them in my desk drawer at work and could easily powerthroughhalfabag,especiallyinthemiddleoftheafternoon.Doingamindful-eatingexercisewiththemwasradical.OnceIlickedoffthefakeflavoring,thechipunderneathtastedawful,likecardboard.Theylosttheirappealafterthat.NowwhenIseethem,“flavoredcardboard”popsintomyhead.

Solidversusliquid.Some18percentofourcaloriescomefromliquids,manyofthemhigh-caloriesodas,juices,sportsdrinks,andotherprocessedbeverages.These “liquid calories” are a huge culprit in the obesity epidemic and a primetargetforanyonetryingtomanageweight.Infact,arecentJohnsHopkinsstudyshowed that reducingcalories frombeverages leads togreaterweight loss thanreducingcaloriesfromfood.Here’swhattokeepinmind:whilebeveragesmayquench your thirst, they aren’t very effective at satisfying either hunger or tastesatiety.Whenyouconsumeliquids,normaltaste-satietymechanismsdon’tkickin the way they do with solid food. Remember the link between oral-sensorystimulationandsatietydescribedearlier?Comparedwithsolidfoodsofthesamecalorieamount,liquidsprovidelessoral-sensorystimulationandthereforedon’tprovokethe“I’vehadenoughofthatflavor”sensationthatpromptsustostop.Thismakessense—liquidsdon’tspendasmuchtimeinyourmouth(i.e.,onyourtastebuds)asfooddoes.Sugarydrinksarealsoahugefactorinratchetingupourexpectations of sweetness. As for fullness, beverages havemuch less fiber andtherefore move through our digestive system more quickly, prompting rapidchanges in blood sugar. They essentially bypassmultiple aspects of the body’sappetite-regulationsystem.

If you think you can have the best of both worlds by drinking low-or no-calorie drinks with artificial sweeteners, think again. Remember, artificialsweetenersdon’tregistersatiety(anddrinkingdietsoftdrinksmaycontributetoweight gain and a host of health woes). When you’re incorporating satietyawareness,keepinmindthatsweetdrinks—caloricornot—confuseyourbrainandyourbody,andthehealthiestbeverageisthemostbasic:water.

InsightsandInspirations:Susan,age58

WhenItunedintotaste,Istartedtastingthingsmoreintenselythanusual.Intermsofflavor,IrealizedIlikedsomethingsthatIhardlyevereat,likesalad.AndsomeofthethingsIeatallthetime,Idon’tlikeatall.Likemeat—Idon’treallylikeitallthatmuch.

IntheTasteAwarenessexercisebelow,you’llpracticeeatingmindfully,withyourattention tuned in to flavor.This time,you’llnoticecontrasts in flavoraswellasyourpersonalpreferences.

MindfulnessTool:TasteAwareness(MultipleFoods)

Forthisexerciseyou’llneedtwograpescutinhalfandtwo–threepotatochips.Settheseonasmall plate and put the rest away before beginning. Again, it’s important to do this exercisewhenyouarenothungrysoyou’llbeabletofocusexclusivelyonflavorratherthanalsofeelingthedrivefromphysicalhunger.Dotheexerciseinaquietroom,andgiveyourselfabouttwentyminutes.

1.DoaMini-Meditation(page78)or20Breaths(page69)togetpresent.

2. Lift agrapehalf a few inches fromyournoseandsmell it.Notice the scent and yourresponse.

3.Next, place thegrapehalf in yourmouthandclose your eyes.Before youbite into it,spendacoupleofminutesrolling itaround inyourmouth.Noticethedifferenttexturesandflavors.Noticewhetherornotyourmouthstartstosalivate.

4.Slowlybiteintothegrapejustonce.Whatflavorsdoyounotice?Whereinyourmouthdoyoutasteit?Howdoesthetexturechange?

5.Thenslowlybegin tochewthegrape(butdonotswallow).Noticehowthe flavorandtexturechangeinyourmouth.Betweenchews,allowtheremainingfoodtorestonyourtongueandnoticetheflavorchanges.

6. On the basis of flavor, ask yourself whether you’ve had enough or you want anotherpieceofgrape.Does yourmouth feel “quenched”? Is the flavor still appealing? If youwantmore,pickuptheothergrapehalfandrepeatsteps2through6.

7.Allowyourself toswallowandclearyourmouthcompletely;expandyourawarenesstoyourentirebody.Whatelsehasshifted?

8.Nowpickupasinglepotatochipandsmell it.Closeyoureyesandnoticeallyoucanaboutthescent.

9.Gentlysucktheedgeswithoutbitingthechip.Noticethesaltand/orotherspices.Justletthosesitonyourtonguewhileyoufeeltheirintensity.

10.Whenyou’reready,takeasinglebiteofthechipandmoveitaroundyourmouth,beingcarefulnottobiteitfurtheryet.Allowingallthesaltsandfatstofillyourmouth,whatdoyounoticeaboutthetextureofthechipandtheflavoras itstays inyourmouth?Afteryou’venoticedchangesinthetexture,feelfreetoswallowit.

11. Next, take a second bite and very slowly chew, observing all changes in flavor andtexture.Decide ifyouwanta thirdbite,and ifso,continue in thismanner—veryslowly,

fullynoticing.

Spend a few minutes writing in your journal about your experience. At what point did youexperiencesatietywiththegrape?Thechip?Wasitsoonerorlaterthanyouexpected?Thinkabouthowyoudecidedwhentostopeatingthegrapehalvesandthechips.

BeaConnoisseurWhether you consider yourself a healthy eater or a “junk-food junkie,” andwhateverflavorsorparticularfoodsareyourweakness,youcanlearnalotfromadoptingaconnoisseur’sapproach.Whetheryou’reeatingasaladoraSnickersbar,practiceshiftingthewaythatyouattendtoflavor.Thismeansslowingdownand tuning in to the first fewbites ofwhatever you’re eating.You cando thiswhetheryou’realoneinaquietroomorwithabiggroupinanoisyrestaurant.

Usingtastesatietyisveryhelpfulforcravings.Ifyou’recravingacookie,forinstance, you can certainly try towait out the craving or substitute somethingnaturallysweet.Butyoucanalsogoaheadandhavethecookie,eatingitslowlyandinsmallbites,withgreatattentionandmindfulness.Focusyoursensesonitsmouthfeel, texture,and flavor—andaskyourselfaftereachbitewhetheryou’vehadenough.You’ll likelyget justasmuchsatisfactionfromafewbitesasfromthe whole thing—and you’ll miss out on the negative consequences ofovereating.

Lydia,whohadaweaknessforonionrings,practicedeatingthemmindfullyinstead,attendingtoflavor.Twothingshappened.“IfoundthatIcouldeattwoonionringsreallymindfullyandgeta lotofsatisfactionoutofthem,”shesaid.And by slowing way down, instead of gobbling them quickly, she got toexperiencewhatcoldonionringstastedlike:soggyandunappealing.“Itwaskindof heartbreaking,” she said. But by experiencing her former obsession asunpleasant,shefoundthatshestoppedobsessingaboutonionrings.

Tastesatietyisusefulduringhealthymealsandsnacks,too,asatooltohelpcurb overeating and encourage nutritional balance. Suppose you are eating ameal of curried lentils, sautéed spinach and cauliflower, and roasted tomatoes.Along with using your skills discerning hunger and fullness, tune in to theflavors on your plate. Stop eating the food that you feel satiatedwith, and eatwhatyouarestillhungry for.Stopeating the lentilsbuthavemorespinach,orstopthetomatoesbuthavemorelentils.

Adoptasenseofcuriosityasyouexperimentwithtastesatiety.Youmaycometo appreciate vegetables you never had a liking for and taste someoff-putting

flavors that you never noticed in processed foods or fast food. Our bodies,includingourtastebuds,getusedtowhattheyget,andtheyadapt.Butthistakestime.Andtheprocessisnotonlyabouttherevelationofprocessed-foodflavors,butincludeswhole-foodflavors,too.Inattendingtotaste,youmightrealizethatyoureallydon’t likeplainbrownrice,but thatwith therightspicesorcookingtechniques, you do. As with other aspects of mindfulness, increasing yourawarenessofflavoropensupnewpossibilitiesandhelpstoenrichtheprocessofmakingchoices.

CHAPTER7

ACureforEmotionalEating

“Stresscannotexistinthepresenceofapie.”—DavidMamet

Asyounowknow,ourimmediateenvironments,constantadvertising,andourfoodhistoriesallinfluenceourdailyhabits—andeventuallyourweightandourhealth.Butsomeofthemostpowerfulculpritsareinvisible.Foralotofpeople,undercurrents of stress and negative feelings—which often lie outside ofconscious awareness—play a large part in determining what, when, and howmuchweeat.

We’ve all been there: You hang up from a difficult phone call with angercoursing throughyouor sadnessweighingyoudown, andbeforeyouknow it,you’vedownednotonebutthreebrownies.Oryou’retryingtomeetadeadlineatworkandfindyourselfmunchingthroughanentirebagofCheetos.Ontheflipside,whensadnessoranxietyhitsusreallyhard—fromaheartbreakingloss,anawfulargumentwithsomeonewelove,orpre-presentationjitters,forinstance—weoftenfeelunabletoeat.

Asanisolatedincident,eating(ornoteating)inresponsetostressordifficultemotionsisnatural.Everyonedoesitoccasionally,andascliniciansweconsiderit a part of normal eating behavior, not something that interferes with life orharmsourhealth.Theproblemcomeswheneatingbecomestheprimarysourceofcomfort,coping,orpleasure.

Whyiseatingsuchacommonresponsetostress?Partofitischemistry,buton themost obvious level, food provides immediate gratification, distracts usfromnegativethoughtsoremotions,doesn’t“talkback,”andisalwaysthere.The

downside is that the benefits are usually brief, while the negative effects arelonger lasting in terms of weight and health. Chronic comfort eating is oftenfollowed by a backlash of guilt or shame, which, as we’ve emphasized,counteractshealthychange.Andwhenyouengageincomforteatingrepeatedly,itreinforcesapatternofeatingfornon-hungerreasons.Ontopofallthat,whenyoureflexivelyturntofoodtofeelbetter,youaren’tdoinganythingtosolvetheissueathand,whether that’sa strainedrelationshipor financial trouble.Aswesay frequently in our programs, food is very good at comforting you in themoment—butnotsogoodatsolvingyourproblems.We’vehadsomeclientstapethattruismontheirrefrigeratororpantrydoorasareminder.

Foralotofpeople,emotionalandstress-relatedeatingisapackagedresponsethatseemsto“justhappen”beforetheyhaveachoice,almostlikeareflex.“WhenI’m stressed, I reach for potato chips the way my husband reaches for acigarette,” saidMegan, age 39, in one of our classes. This comparisonmakessense,bothintermsofthewaycomforteatinggetsencodedintoneuralpathwaysandintermsofthedrug-likebiochemicalchangesthatcertainfoodscanprompt.Both consciously and unconsciously, people use food to regulate theirmoodsandmanagestress.

Thesepatternslieattheheartofunhealthyeatinghabitsforalotofpeople—and it’s the aspect of weight loss that most conventional diet plans fail toacknowledge.Butmindfulnessprovidesaway throughstress-relatedeating.Aswithallautomaticbehavior, changingpatterns startswithawareness,using theskills you’ve learned to slow down and noticewhat is really going on in yourbody and in your mind. As you’ll find out, it’s possible to take apart yourreactions and examine the underlying emotions, thoughts, and physicalsensationsthat,bundledtogether,promptyoutoeat.Onceyou’ve“unbundled”areaction,itlosessomeofitspower,andnew,healthierwaystocopeemerge.Theprocesswe’llguideyouthroughinthischapterisultimatelyacalltolookat,andcarefor,yourwholeself.

InsightsandInspirations:Nora,age43

Everynightisthesame:afterthedishesaredoneandmykidsareinbed,thecoffeeicecreamcomesoutandIsitinfrontoftheTVwithalargebowlofitandmy favoritespoon. It’smy firstchance torelaxallday; it’smyreward.Andunlike the rest ofmyday, the rest ofmy life, it’s suchapurepleasureexperience—so sweet and creamy. It’s not complicated, and it’s never

disappointing.SometimesIthink,“Thisislove.”Honestly,itreallyislikethePlatonicidealoflove,justpuregoodnessandpleasure.OfcourseIknowthatthisnightlyritualprobablyhassomethingtodowiththenumberonthescalegettingbigger—andmypantsgettingtighter.Butatnightonmycouchwithmyicecream,everythingisokay,everythingisgood.

AMindfulApproachtoEmotionsIn chapter 4, you learned thatmindfulness teaches amiddle road to workingwith emotions, between the extremes of suppressing them and gettingoverwhelmed by them. Both of these extremes can lead to unhealthy eatingbehaviors. But as with thoughts, whenwe practicemeditation regularly, we’reabletoexperienceemotionswhilemaintainingavaluabledistance.Thatdistanceallowsforadifferentperspectiveandadifferentresponse.

Happiness and laughter are generallymore enjoyable than tears and anger.Butall primary emotions—anger, sadness, joy, fear, and surprise—evolved forspecificreasonsandserveanimportantpurposeinourlives.Fearandanger,forexample,aredesignedtoprotectusfromdangerbymobilizingourfight-or-flightresponse. When we experience loss, allowing ourselves to feel sadness canprompt us to reach out to someone for comfort—an “affiliation response,” inpsychologist-speak,whichisanimportantpartofthehealingprocess.Onaday-to-day level, negative emotions can function as our internalwarning system, asignthatsomethingisoutofbalanceinourworldandthatwemayneedtotakeaction.Stuffingdownyourunderlyingemotionswith food is like turningoff afirealarmwhenafireisburning.

Thatdoesn’tmean that every timeyouexperience apowerful emotion, youneedtodosomethinginthemoment.Whenyou’reonthe“middleroad,”you’reabletodecidehowtorespondtoemotionswisely,ratherthanreactively,byusingyour internal resources to consider factors that the automatic emotionalresponse doesn’t allow for. Rather than suppressing or distracting us fromnegative emotions, mindfulness teaches us to welcome them and be curious:Okay,Ifeelanger—why?Whatcouldthatmean?WillitsubsideifIdon’tagitateit? Does it signal that there is something I need to change? Is that somethingexternaltome,suchasthesituationI’min?OrisitaboutthewayIperceivethingsorreact?

Another important question to ask is, “What is my true need in thissituation?” The concept of true needs is based on the fact that our deeper,underlying need is often at odds with what we want in the moment—ourimmediateneed.Our immediate needs, driven by the brain’s powerful limbicsystem, are often to seek comfort, pleasure, or instant release from difficultemotions; their voice is usually some variation of “I wantwhat I want, now!”Yourtrueneeds,ontheotherhand,arealignedwithyour long-termgoalsandvalues.Inchapter9,we’llgointomoredepthabouthowtoidentifyandactontrueneeds.Butsimplyaskingthequestions“Whatismytrueneedrightnow?”and “What steps can I take to address that true need?”—and listening for theanswers—canhavepowerfuleffects.

TakeKylie,age33,whofeltperpetuallyresentfulatworkbecausesheworkedlonghoursandproducedgoodworkbuthadn’thadaraise inmorethanthreeyears.PartofhercopingresponsewaseatingabagofpeanutM&Mseverynightwhilescrollingthroughonlineshoppingsites.Throughmindfulness,sherealizedthattheunderlyingemotion—anger—wastryingtogetherattentionsothatshewouldmakea change.She also realized thatby chronicallyusing food to copewithherfeelings,shewasrespondingtoanimmediateneedforcomfortbutthateatingcandywasnotgoingtosolvetheproblem.Shegotintouchwithhercorevalues, two of which were diligence and fairness, and realized that beingunderpaidforherhardworkseemeddeeplyunfair—andthatthatsensewasnotlikelytogoawayifshestayedinhercurrentsituation.Eventhoughshecouldn’tcontrol the outcome, she could take action to respond to her true need.Kyliescheduledameetingwithherbosstodiscussherperformanceandaskforaraise.

IdentifyingYourEmotionsSome people know exactly how they’re feeling emotionally (even if they don’talwaysrespond to theiremotions inhealthyways).Butmanypeopledon’t, forthesimplereasonthattheywerenevertaughttoidentifyordistinguishbetweentheiremotionsbytheirfamiliesortheircultures.Asmentionedearlier,negativeemotions are often discounted or discouraged. As we described in chapter 5,differentemotionsmanifest in thebody indifferentways,andgetting in touchwiththesephysicalsensationscanhelpyoulearntorecognizeyourfeelings.Andsinceemotionscanbecomplicatedandlayered,eventhosewhoareintouchwiththeir feelingscanbenefit fromthemappingexercise that follows.Youmay tap

intosomedifficultemotionswhiledoingthisexercise,socarveoutsomeprivatespaceandsufficienttime(aboutahalfhour)forit.

Exercise:MappingYourEmotionsPeoplemanifestemotionsindifferentways.Onepersonmightexperiencefearasaracingheart,anotherasacoldfeelinginthepitofherstomach,andanotherasa

tensefeelinginherthroat.Whendoingthisexercise,releaseexpectationsofwhatyou“should”feel;instead,listentoyourbody.

1.Sitcomfortablywithyoureyesclosedandspendafewminutesmeditating.

2.Thinkofan incident inyour life thatmadeyouangry.Don’tchooseahugelyupsettingeventtopracticewith;instead,recallaneventorsituationthatmadeyoufairlyangrybutnotfurious.Beveryspecific,recallingasmanydetailsaspossibleabouttheincident.Itmayhelptomentallytransportyourselfbacktothatincidentuntil,asmuchaspossible,youfeellikeyouarereexperiencingtheemotion.Doyounoticeanyphysicalreactions?Ifnot, scan your body with curiosity—how does your chest feel? Your upper abdomen?Your lower abdomen? Your shoulders? Your jaw? Your forehead? Once you’veidentifiedwhereinthebodyyouexperienceanger,openyoureyesandjotdownafewnotesaboutit.

3.Again, sitcomfortablywith youreyesclosedandspenda fewminutesmeditating. It’simportanttoresettleyourselfbeforemovingoninthisexercise.Ataminimum,doa20Breaths meditation. When you’re ready, remember a specific incident when you weresad—afterthelossofarelationship,orafalling-outwithafriend.Again,don’tchoosethemostdevastatinglosstopracticewith.Asbefore,beasspecificaspossible.Doascanandnoticehowyourbodyresponds.Wheredoyoufeeltheemotioninyourbody?Howdoesyourchest feel?Yourabdomen?Your face?Onceyou’ve identifiedwhere inthebodyyouexperiencesadness,openyoureyesandjotdownafewnotesaboutit.Howdoesitdifferfromyourphysicalexperienceofanger?

4.Again,sitcomfortablywithyoureyesclosedandspendafewminutesmeditating.Allowyourselftofullyrelaxbeforecontinuing.Whenyou’reready,recallatimewhenyouwereafraid,andspendaboutfiveminutesreexperiencingtheincident.Doascanandnoticehowyourbodyresponds.Whichareasofyourbodyfeelactivated?Noticeanyreactions—tightmuscles,increasedheartbeat,flutteringbelly?Onceyou’veidentifiedwhereinthebodyyouexperiencefear,openyoureyesandjotdownafewnotesaboutit.Howdoesitdifferfromyourphysicalexperienceofsadnessandanger?

5. Sit again with your eyes closed and spend a few minutes meditating. Once you’rerelaxedandsettled, thinkofaspecific timewhenyouweretruly joyful,and letyourselfreexperience it. Recall all the details—the setting, who else was there (if anyone),everythingyoucan.Doascanandnoticehowyourbodyfeels.Arethereanychangesinyour face?Yourchestor abdomen?Does yourposturechange?Do you feel lighter?Once you’ve identified where in the body you experience joy, open your eyes and jotdownafewnotesaboutit.Howdoesitdifferfromyourphysicalexperienceofsadness,anger,andfear?

Knowingwhichphysicalcuescorrespondtowhichemotionswillhelpyouinrecognizing your feelings, whether you’re experiencing the primary emotionsdescribedabove(anger,sadness,fear,orjoy)ormorecomplexemotions,suchasanxiety(whichissimilartofearbutisgeneratedthroughthoughts).Onceyou’re

able to recognize your emotions, you can begin to learn from them. Startfocusingonemotionalawareness inyourdailymeditationpractice, and start afood-and-feelingsjournal(seetheexerciseandsamplebelow)tobeginbuildingyour awareness. If you still have trouble identifying emotions after trying theexerciseaboveseveraltimes,see“Feeling?WhatFeeling?”below.Peoplewhoareoverweightanddoalotofemotionaleatingaremorelikelytohaveahardtimeidentifyingtheirfeelings—whatpsychologistscallalexithymia.

Exercise:TrackYourFoodandFeelingsTostartconnectingthedotsbetweenyouremotionsandyoureatingbehavior,keepyourjournalwith

youandrecordhowyou’refeelingbeforeandaftereating,asinthesamplechartbelow.Fornow,don’ttrytoalteryourbehavior;justnotice

it,andkeepyournon-judgmentcapon.

Time WhatEmotionIFeltBeforeEating

WhatIAte WasIHungry? WhatEmotionIFeltAfterEating

10A.M.

Fearaboutfinishingreport

Donuts No Guilty

Noon ReliefthatIfinishedthereport

Turkeysandwichandsalad

Yes Content

7P.M.

Frustrationthathusbandnothomeyet

Anenormousbowlofpasta

Yes,butIkepteatinglongpastfullness

Shameandanger

10P.M.

Boredom;allTVshowsarereruns

Chocolatechipcookies

No Hopeless

Feeling?WhatFeeling?

Ifyouremainstumpedaboutwhatyou’refeelingaftertryingthe“MappingYourEmotions”exerciseabove,lookatthechartbelow.Withpractice,youcan use your body to access your emotions. Eventually, you’ll be able torecognizetheemotionsdirectly.

Sensation MightSignal TrueNeed

flutteringinupperchest fear safety,comfortflutteringinupperchest anxiety relaxationfatigue boredom stimulation

fatigue sadness connectionfatigue tiredness sleepheatintheface anger reinstateaboundaryheatintheface embarrassment reassuranceheartracing fear safetyheartracing anger reinstateaboundaryheavinessinchest loneliness connectionjitterystomach nervousness relaxation

TheStress-and-EatingCycleTounderstand thedynamicsof comfort eating,we alsoneed to stepback andlook at the bigger picture: stress and its effects onour behavior. Emotions arepart of this picture, but there is more. Stress undermines healthy habits,includinghealthyeating,weightloss,andoverallhealthindozensofways,fromalteringthebiochemistryofyourverycellstomakingyoulesslikelytoexerciseorplanandcookhealthymeals.Amongthemostpervasiveeffectsofstressareitseffects on your moment-to-moment decision-making and almost automaticbehavior—whatpsychologistscallstressreactivity.

Mostofusrefertostressdaily—asin“I’msostressed!”—butwerarelystoptothinkaboutwhatthatmeans,letalonehowstressaffectsusorhowtomanageit.Onewaytothinkofstressisthatit’stheexperiencewehavewhenweperceiveathreat to our health, happiness, or goals.Notice thewordperceive—the fact isthatourexperienceofstressisbasedonourperception,whetherornotthere’sareal threat. That threat may come from the outside (a speeding taxi hurtlingtowardus,animpendingdeadline,a3-year-oldhavingatantrum)ortheinside(a thought such as “I’m always going to be overweight!” or an emotion likefrustrationordespair).Intheswirlofdailylife,dozensofdailyfactorsgiverisetostress: work, intimate relationships, traffic, money, parents, children, healthproblems,to-dolists,weather,loss,politics—thelistgoesonandon.

When we’re too stressed, we naturally react—physically, mentally,emotionally,andbehaviorally.Physically,ourheartspumpfaster,certainbloodvesselsconstrict,andstoredenergy(intheformofsugarandfats)flowsintoourblood—all vestiges of our ancient fight-or-flight response that’s designed toprotectusfromrealdanger.Withchronicstress,ourthoughtstendtospeeduporbecomescatteredordistorted,andoftenwehavedifficultyconcentratingand

making simpledecisions.Emotionally,weoften lock intonegative feelings likefear or anger—or sometimes we feel numb. The experience of stress createsinternalpressure that seems todemanda response.We feel likewehave todosomethingnowtoeasethetension.

That’swhereourbehaviorcomesin,andinparticular,our“automaticpilot”behaviors. There are dozens ofways to copewith stress, but by adulthood it’scommontocometorelyonjustafew.Theybecomeautomatically linkedwithstress, and,whetherornot they arehealthy, they serve as copingmechanisms.Withoutjudging,considerthesimplefactsofhowpeoplecommonlycopewithstress:•Drinkalcohol

•Smoke•Takedrugs(prescription,over-the-counter,orrecreational)•Go

shopping•ZoneoutinfrontoftheTV•DistractoneselfbysurfingtheInternet•Snapatone’sspouseorchildren•Withdrawsocially•Callafriendtovent•Exercise,suchaswalkingorjogging•Exercisetoomuch,tothepointofexhaustion•Avoidexercise•Doyogaormeditate•Eatfoodthat’shighinsugar,carbohydrates,orfatPsychologists

distinguishbetweenadaptiveandmaladaptivecopingstrategies.Adaptivehabitsofteninvolveapause,somereflection,andconsciouslyingrainedpatternsofhealthybehavior—e.g.,“Wow,thatconfrontationwithaneighborwasreallystressful.Awalkwouldhelpmeblowoffsteamrightnow.”Maladaptivehabits,includingchroniccomforteating(alongwithexcessivedrinking,smoking,andsnappingatyourspouse),oftenhappeninaflash.They’reautomaticreactionsthathavebeenso“overlearned”thatthey’realmostlikeareflex.Thediagramonthenextpageillustrateshowstress-relatedeatingcankeepustrappedinadestructivecycle.

StressandAutomaticEatingThefollowingeatingbehaviorsarecommonreactionstostress.Placeacheckmarknexttothosethatlookfamiliarto

you.

Grabbingwhateverfoodisavailable,whichisoftenunhealthySnackingbetweenmealsorgrazingthroughoutthedayGrabbinghigh-sugar,high-fat,high-saltprocessedfoodsDrinkingmorecaffeineDrinkingalcoholSkippingmealsandovercompensatinglaterEatingexcessivelylargeportionsBingeing(eatingexcessivelylargeamountsoffoodinaveryshort

periodoftimeandfeelingoutofcontrol)Eatingforentertainmentorothernon-hungerreasonsNotpayingattentiontothebody’ssubtlesignalsofhungerNotpayingattentiontothebody’ssubtlesignalsoffullness

TheStress&EatingCycle

YourStressProfileAs you can see in the diagram above,we respond to stress onmultiple levels:thoughts, physical sensations, emotions, and behavior. Everyone’s response isunique. You can think of the bundle of sensations, thoughts, emotions, andbehaviorsthatkickinwhenyou’restressedasyourstressprofile.Intheexercisebelow, consider what happens when you are feeling stressed. Include food-related reactions and other types of behavior. If negative judgments come up,remember that removing the judgment we have about our bad habits lets usexamineandunderstandthem.Onlythencanwechangethem, ifwedecidetodoso.

Exercise:What’sYourStressProfile?

Togettoknowyourstressprofile,ithelpstothinkofarecentexample,sorememberatimethatyouwerefairlystressed.Chooseamoderatelyupsettingevent,notanextremelyupsettingone;intense stress can elicit different responses. List the stressful event or challenge below or inyour journal. Then, using your mindfulness skills, describe the corresponding sensations,thoughts,andemotionsyouexperienced,alongwithwhatyoudid(behavior),bygivingabriefdescriptionineachcolumn.

In the behavior column, include food-related reactions and other types of behavior. Alsoinclude activities that you stopped doing. For instance, during the stressful event, you mighthave stopped eating breakfast, stopped planning meals in advance, stopped exercising, orstoppedcallingyoursisteronFridaystotalkaboutyourweek.

Example:Meetingatwhichacolleaguetookcreditformywork

Sensations Thoughts Emotions Behavior

Tightjaw

Eventualheadache

Ican’tbelievemycolleaguejustsaidthat!

Focusonnegative

Frustration

Irritation

Dread

Avoidedcolleague

Skippedexercise

Wentouttodinner,orderedwine

Stressor,event,orchallenge:

Sensations Thoughts Emotions Behavior

Whenyoulistedhowyoureactedbehaviorally,didanypartofyourautomaticstressresponsesurpriseyou?Didyourreactionaffectyoureatingorphysicalactivity?Whatdidyoulearnaboutyourself? It’shelpful to revisit thisprocessmultiple timeswithdifferentstressors.Don’t judge;justobservewhathappensinsideofyouwithcuriosityandkindness.

Nowthatyou’vebeguntoidentifythepiecesofyourownstressprofile,youcanstartpracticingunpackingthisbundle—inparticular,whenyoufindyourselfeatingunhealthy foodsoravoidingphysicalactivity.Asalways, the firstgoal isdeep awareness without judgment.Without trying to do anything differently,just startaskingyourselfquestions:What’shappening inmybody?WhatamIthinking?What am I feeling emotionally?And then,what do I endupdoing?Learningtoidentifyandseparatethevariouspartsofthis“reactivitypackage”isthecoreofdevelopingyourabilitiestochangeyourpatterns.

TheHighCostofChronicStress

Humanbeings have always experienced stress, and our bodies are designed todealwith it. In every culture throughout history, life has presented a series ofproblemstobesolved.Thechallengeschange,buttherehavealwaysbeen—andalwayswill be—challenges.And asmuch aswemight fantasize about a stress-free existence, that’s not only impossible, it’s not even desirable. A certainamountofstressmotivatesustoact,tofinishprojects,tofindsolutions,andtomake important changes. Most of our accomplishments—raising children,reachingcareergoals,runningarace—areaccompaniedbyacertainamountofstress.Normal,healthystresshelpsusaccomplishthingsandpropelsusforward.What’suniqueaboutcontemporaryAmericancultureisthequantityandqualityof stress in our lives. Chronic stress has left us exhausted but simultaneouslyunabletorelax—astatethatmanyhealthexpertscall“tiredbutwired.”

Ourbodiesandmindsweredesignedtocopewithintense,occasionalphysicalstress—running from danger, for example. Our fight-or-flight response is anefficient,effective,automaticsystemfordealingwithsuchacutechallenges:yourbody’s sympathetic nervous system churns out hormones such as adrenaline,whichraisesyourheartrateandbloodpressuretoequipyoutorun.

While we may not face the life-threatening dangers of our ancestors, weincreasingly have an accumulation of small and medium stressors—mostlypsychological—andnoreleasevalve.Ournervoussystemswerenotdesigned todealwiththeseunrelentingmentalchallenges,norweretheydesignedtomanagetheconstantandoftenoverwhelmingstimulationthatcharacterizeseverydaylifeformanyofus.Weareencouragedtodomore,accomplishmore,andconsumemore—with very little ostensible incentive to relax, slow down, or replenishourselves.Mostofus juggleanoverflowofcommitmentsatworkandathomeandneverfeelwehaveenoughtime—andweassumethatthisiswhatlifeisallaboutandthatwecanandshouldbalanceitall(doesn’teveryone?).

Infact,nocultureinhistoryhaslivedthisway.Physiologically,chronicstressthrows our stress response into overdrive, with the adrenal glands producingmoreadrenalineandcortisol.

Our bodies also have a mechanism that allows us to relax deeply, getrestorative sleep, and recover from acute stress—the relaxation response. Butunlike our body’s stress response, the relaxation response is not automatic.Simultaneously,wehavefewerbuilt-inopportunitiestouseit.Infact,unlessyouconsciouslyworktocreatetherelaxationresponseinyourownbody,it’sunlikelythat you’ll experience it with any frequency or regularity. One sign of our

relaxation deficiency: more than 40 percent of Americans report difficultysleepingduetostress.

The stakes are high. Chronic stress compromisesmetabolism and immunesystemfunction,increasesourriskofovereatingandotherbehaviorsthatharmourhealth,andupsourriskofheartdisease,cancer,depression,andmanyotherchronic illnesses. By some estimates, 60 to 80 percent of medical issues aretriggeredormadeworsebystress.

HealthyStressversusUnhealthyStress

Healthy Unhealthy

Occasional ConstantTime-limited ChronicMotivating DebilitatingEnergizing DepletingBalancedbyrelaxation RelentlessConsciouslyattendedto UnconsciouslyignoredNolong-termhealth Increasedriskofmany

consequenceschronicillnesses

WhattheScienceSays:Stress,Hormones,andBellyFatResearchshowsthatthere’sarelationshipbetweenchronicstress,hungerandfullnesshormones,inflammation,andabdominalfat.Weknowthatchronicstress—asopposedtoperiodicstress—causesourbodiestoproducehigheramountsofhormonessuchascortisol,whichinturnleadsthebodytostoremoreintra-abdominalfat.Whereasscientistslongbelievedfattobeinertfuelstorageforthebody—notactivelyproducingchemicalsthatimpactotherbodysystems—wenowknowthatcertaintypesoffatarenotinert,butactive,respondingtoandevenproducinghormonesandinflammatorycompounds.Intra-abdominalfatappearstobeespeciallyhormonallyactive,andevidencesuggeststhatitmaynegativelyalterlevelsofleptinandghrelin,thehungerandfullnesshormones,leadingthosewithbellyfattofeelhungrymoreoftenandhaveahardertimefeelingfull.It’saself-perpetuatingcycleonthelevelofpurechemistry.

Whilenotallaspectsof theprocessesareclearyet, there isanapparentcycleofstress,accumulationofbellyfat,andhormoneimbalancethat,onceat a particular level, has a life of its own. This may help explain thephysiologicalchallengesthatoverweightpeoplehaveinsheddingpounds—and it’s further evidence of the damaging effects of chronic stress on ourhealth.

Fortunately, people are not doomed by their biology. Eating moremindfully and slowly reregulates hormone levels.One study, for instance,showedthateatingslowlycanshiftthelevelsofPYY,ahormonethathelpspeople feel full. Another study showed that overweight women whopracticedmindfulness reduced their levels of cortisol and their abdominalfat.Andmanystudiesnowshowthatpracticingmindfulnesslowersstress.

TheCostofConstantConnectionThe sensory stimulation we’re exposed to has ramped up over the last fewdecades to the point of overload. The deluge of information, imagery, andsoundsontelevision,computers,tablets,andsmartphones—andtheexpectationthatpeople are constantly available through instantmessagingand the like—isunprecedented.

Downtime and meaningful social connection is increasingly trumped bycompulsive digital connection. For a lot of people, what were once briefinterludes of relaxation are now spent checking email, searching online, ortexting.Thatmeansmorestimulation,lessrelaxation,lesssleep,andmorestressreactivity—allofwhichcanincreaseunhealthyeatinghabits.Moreandmore,weare “tired but wired,” and it’s very difficult tomaintain healthy habits in thatstate.

Besideserodingourdowntime,beingconstantlyconnectedaddstoourstresslevel in other ways, by multiplying our choices and increasing the extent towhichwecompareourselveswithothers.Whereasweoncethoughtabouthowwe “measure up” compared with our immediate community, we now judgeourselves against the whole world: How’s my cooking compared with thatfoodie-blog superstar’s? How’s my portfolio looking compared with WarrenBuffett’s? How’s my body looking compared with Brooklyn Decker’s? Thesecomparisons—enabled by the Internet and social media—often happensubconsciously,buttheytakeanenormoustollonourself-esteemandincrease

ourstresslevels.Ourbrainsandbodiesarenotequippedtoprocessthelevelofstimulation they receivewithout respite. In fact, we are training our brains tohavelimitedattentionspansandpoormemory—andtoaccepthighlydisruptedlives.

The hyperstimulation and distraction that have become the norm are theantithesis of mindfulness. But given that the Internet and cell phones aren’tgoinganywhere,it’suptoyoutotakeastepbackandseehowyourconnectivitymaybeaffectingyourstresslevels,yourhabits,andyourhealth.

Choices:ABlessingoraCurse?

Wevalueabundanceandchoiceinthiscountry,buthowdoeschoiceimpactour stress levels? These days we’re prone to “choice overload,” thephenomenonofhavingsomanyoptionsatevery turnthatwespendgreatquantitiesoftimedeciding.Everyonecanrelate:Yougotothegrocerystoreto buy peanut butter and find no fewer than twenty-five types to choosefrom. Or you want to buy something relatively straightforward—say, ablender—anddecide tobuyonline tosave time, then findyourselfwadingthroughhundredsofblendersonvariouswebsites,comparingfeaturesandpricesandreadingdozensofreviews.Werarelystopandthinkaboutit,butchoice—agood thing, in theory—canbevery stressful.Ourbrainsweren’tdesigned to be constantly filtering this level of fairly useless information,making comparisons, and pressuring ourselves to make the best choice,rather thanagood choice. Like other stressors, the plethora of choicesweconfront in our daily lives keeps our brain “on” and further erodesopportunities forrelaxation.Worsestill, itmakesfoodchoicesmuchmorecomplicated.Interestingly,inChinesemedicine,havingtoomanychoicesissaidtocontributetoanimbalanceknownas“liverqistagnation,”acommondiagnosisamongAmericansthatcanleadtoinsomniaandirritability.

TheChemistryofComfortEating

Whyisitthatwhenyou’reangry,anxious,lonely,scared,orstressed,afewbitesof ice cream,mashedpotatoes, or chocolate can soothe yournerves andmakeyoufeelbetter?Partofitispureassociation,thewayhumanslearn.Ifyourmom

or grandmother baked a lot of cookies when you were a child and you havepositivememories of that, you probably crave cookieswhen you’re in need ofcomfortnow.Oritmightbecurriedchickenforyou,orgarlicmashedpotatoes,or chocolate cream pie. These memories are stored in your brain, in an areacalledthemammillarybodywithinyourhypothalamus.Researchhasshownthatchildhoodpatternsarepowerfulfactorsinadulteatingbehavior.

Still,peopledon’tgenerallyeatcauliflowerorlentilsforcomfort,eveniftheywereservedthesefoodsasachild.Classiccomfortfoodsarehighincaloriesandfat, sugar, or salt—think macaroni and cheese, lasagna, cobbler, ice cream,cookies, or chocolate. This is no accident. When we engage in emotional orstress-related eating, part of what’s going on is that on a chemical level, ourbrains and bodies are trying to self-regulate. Our brains and bodies arecontinually seekingbalance—homeostasis—and inagivenmoment,overeatingcarbohydrate-andfat-ladenfoodsisonewaytoachievethis.

Howwefeelemotionallyinagivenmomentoronagivendayisdeterminedinpartbythe levelsofnaturalchemicals inourbraincalledneurotransmitters.There are several that influence our mood. One of these is a well-researchedneurotransmittercalledserotonin,whichhasadirectlinkwithappetiteandfood.Themechanisms are complex and still being studied, but essentially,whenweare adequately producing serotonin and our brains are using it well, we feelhappy,optimistic,andupbeat—andourappetiteisdiminished.Whenourbrainsarenotusingserotoninwell,wefeelsad,pessimistic,orirritable—andwetendtocrave food. It’s not about theamount of serotonin but about how the brain isregulated by it and regulates it. Depression and some anxiety disorders areassociatedwith thebrain’s inadequateuseof serotonin, though scientistsdon’tyetunderstandthemechanisms.Andguesswhatnutrientcanfliptheserotoninswitch to increase its availability? Carbohydrates—the primary component ofmost comfort foods. Dietary fat, another common component, triggers thereleaseofdopamine,aneurotransmitterthatregulatesourcapacitytoexperiencerewardsandfeelpleasure.

It’snoexaggerationtosaythatsomepeopleself-medicatewithfoodmuchasothersself-medicatewithalcoholordrugs—andgetstuckinsimilarlyaddictivepatterns.(Notthatthetwoissuesaremutuallyexclusive—manypeopledoboth.)Studieshaveshownthatcarbohydratesaffect thebrain’sneurotransmitters inamannersimilar tonicotine,andanimalstudieshavenotedsimilaritiesbetweeneatingafattydietandcocaineaddiction.

Caffeine+Stress=MoreStressMillionsofAmericans,some90percent,drinkcaffeinatedbeveragesonadailybasis.Peopledrinkcoffee,tea,andcaffeinatedsodatojump-starttheirday,asanafternoon“pick-me-up,”orwhentheyneedtofocus.Foralotofpeople,it’sacomfortingritual.Butwhenitcomestostresslevels,caffeinemaybemakingthingsworse.Researchershaveshownthatcaffeineamplifiesyourbody’sstressresponse,bothphysicallyandpsychologically,andthatitseffectsinthebodylastmuchlongerthanpreviouslythought.Inadouble-blind,placebo-controlledstudy,scientistsatDukeUniversitystudiedtheeffectsofcaffeineonseveraldozenhabitualcoffeedrinkers.Theyfoundthatcaffeine,consumedinthemorningandatlunchtime,raisedparticipants’bloodpressureandstress-hormonelevelsthroughoutthedayandintotheevening.What’smore,whenpeopleexperiencedanordinarystressfulevent,caffeineexaggeratedboththebody’sstressresponseandthepsychologicalperceptionofstress.Inotherwords,caffeinecanaggravatethealreadydamagingeffectsofstressonourbodiesandourmoods.Additionalstudieshaveechoedtheseresultsandshownthathabitualcaffeineusesapsenergyandworsensinsomnia.Itcanbeaviciouscycle,sincethemoretiredyoufeel,themorelikelyyouaretoreachforcoffeeortea—whichultimatelyfurthersapsyourenergy.Ifyou’reexperiencingalotofstress,fatigue,orboth,considercuttingdownoreliminatingcaffeinewhileaddinginsomethingthatlowersyourstresslevel,likeregularexerciseoryoga.Butdosogradually;caffeinewithdrawalcanleaveyoudraggingandwithabadheadache.

People who experience chronic stress may be especially prone to comforteating.Aswe’vediscussed,chronicstressmakesourbodieschurnouthighlevelsof stress hormones such as cortisol, without the corresponding balancingrelaxation response (in which stress hormones naturally drop). Cortisolstimulatesourappetitesandmakesusmorelikelytochoosefoodsthatarehighinsugarand/orfat.Onerecentstudyofwomensuggestedthat thosewhohavechronichigh stress report engaging in “comfort eating”moreoften than thosewhohave lowerstress levels—and,notsurprisingly, thestressedcomforteatershavehigheramountsofharmfulabdominalfat.

Compared with coping mechanisms such as alcohol and illegal drug use,comfort eating is safer in themost immediate sense,more socially acceptable,and legal—but it is damaging and not sustainable long-term without its own

consequences. While comfort eating can lead to a quick mood improvementfrom the rise in serotonin, the effects are temporary, and it can lead to ahormonalroller-coasterridethatendsupincreasingyourstresslevels.Whenyouingest simple carbohydrates, your blood sugar shoots up and subsequentlycrashesdown.Thiscrashincreasesyourstress-hormonelevels,whichmakesyoucravemoreof the samehigh-carb foods.Over time, especiallywhencombinedwith a sedentary lifestyle, that pattern decreases your ability to adapt to stressandcanleadtoweightgain,insulinresistance,andchronicillness.

Knowing the biology of mood and food can help to loosen the grip ofjudgment and shame that often accompany overeating and can also help youunderstand why willpower alone is not enough. Understanding what’shappeningbiochemicallycanalsohelpyoumakewiserchoices toself-regulate.Gettingregularexerciseandsufficientsleep,increasingyourexposuretosunlightduring the day, and eating healthymeals that contain both protein and slow-burningcarbohydrates(suchaswholegrainsandvegetables)mayhelptobalanceyour levels of serotonin, dopamine, and other neurotransmitters. In addition,support your behavior by creating environments that help you make betterchoices: kitchens set up to facilitate healthy cooking, healthy snack optionsplannedandavailable,bedroomsthatareconducivetosleep,sneakersalwaysinthe car for spontaneous walks, and regular daily relaxation activities to loweryourstresslevel.Usingyourmindfulnessskillschangesyourexperienceofstress—bytuningintoyourbody’ssignals,yourthoughts,andyouremotions,youcanfigureoutyourtrueneeds.

InsightsandInspirations:Sharon,age30

WhenIfeelastrongnegativefeeling,itterrifiesme,inpartIthinkbecauseIgrewupwithamomwhowashighly emotionalandhadabad temper.Sheseemed to always be on the verge of losing it, and the less I set her off, thebetter.I’vekeptmyfeelingsverycontainedformostofmylife,whichturnsouttonotbesuchagoodstrategyforadultrelationships.IfeellikeIhavelow-levelanxietyallthetime,andIkeepitatbaywithconstantsnacking.

BalancingYourStressCup

Thinkofyourstresslevelasliquidinacup.We’reatourhealthiestwhenit’snomorethanmoderately fullatsomepointsduringtheday,andmostlyemptyatothers.Weneedenoughintermittentstimulationand“healthystress”tokeepusmotivated,engaged,andgrowing,butnotsomuchthatthecupisoverflowing.Nonetheless,formanyofus,thecupoverflowsnotoccasionallybutcontinually.Andmanyneveremptythecup,certainlynotonadailybasis.

Keepingyourstresscupbalanced—breakingfreefromthechronic-stresscycle—isoneofthemostimportantthingsyoucandototakechargeofyourhealthandimproveyoureatinghabits.Reducingthestressinyourcupdoesnotmeanyou need to go on a monthlong retreat from your life. In fact, building inrestorative timeonadailybasis and incorporating it intoyour everyday life ismorebeneficialthanoccasionallongboutsofdowntime.Yourdailymeditationpractice is an essential foundation, but it’s crucial to find other ways to slowdown,relax,andtakecareofyourbody.Yogaandstretchinghavebeenshowntoinducetherelaxationresponse.Physicalaffection,regularormoderatetointenseexercise, social support, and genuine laughter can all help to lower your stresslevels.

Intentionplays a huge role here, because our cultural default is debilitatingstress.Startwiththejournalexercisebelow.

Exercise:GettingReadytoStressLess

Spendsometimethinkinghonestlyaboutwhatalessstressfullifewouldlookandfeellike.Thinkaboutwhatyouwouldgain (e.g., improvedhealthandhappiness,bettersleep)andalsowhatyouwouldlose(e.g.,missingoutonfun,alwaysknowingwhat’sgoingonwithyourlovedonesandintheworld).Dothebenefitsoutweighthelosses?Areyouwillingtomakeacommitmenttoreducethestressinyourlife?Thinkofseveralspecificthingsyoucoulddotorebalanceyourlife or lower your stress—for example, cancel an extraneous meeting, make a date to meet afriend for a walk, or go to the movies with your spouse. Revisit the section on goals forsustainablechange(page58)andcreategoalsrelatedtostressreduction.

Optimalgoal:Desirablegoal:Minimalgoal:Behaviortotrack:

WhenAmy,age34,cametooneofourprograms,shehadbeentryingtokickherhabit of eating baked goods at work. Like many offices, hers was rife withcookies,muffins,donuts,andcandy.Andwhilethiskindofenvironmentalone

makeshealthyeatingchallenging,togetherwerealizedthatforAmy,thebiggestculpritwasn’tmuffinsandscones,butchronicstress.AmarketingVP,shehadlongpridedherselfonworkinglongandhardhours,oftentakingherlaptoporsmartphoneintobedwithherandcatchinguponworkemailsuntilmidnight.“IhadmanagedtoconvincemyselfthatIonlyneededfourorfivehoursofsleepanight.Iwokeupalertandreadytogo.ItoldmyselfIwasdoingfine,”shesays.At some point, though, she started to feel exhausted mid-morning. Shecompensatedfor thatbyeatingbakedgoodsorsweetsevery fewhours,usuallywashingthemdownwithacupofcoffee.Notsurprisingly,shegainedweight—mostly inherabdomen—andher insulinandtriglyceride levelsbegantoclimbintothedangerzone.Willingherself tochoosehealthier foodswasn’tworking,however.

Once she started working with us, she realized that nothing was going tochangeuntilshetackledtherootcause,chronicstress.Shesays,“Istartedwithonelittlething:notbringingmytabletormysmartphonetobed.God,thatwasthehardestpart.SometimesI’djumpoutofbedtogetoneofthem.”Focusingononechangeatatimewiththehelpofsustainablegoals,shebegantheprocessofreducingstress.Sixmonthslater,shehadputboundariesonherworkhours,hadcutdowntoonecupofcoffeeinthemorning,andhadstartedawalkingroutinewithafriendintheneighborhood.Shewassleepinglongerandmoredeeply,andmostofthetimewasabletoresistsweetsintheoffice.“Ididn’tcravetheminthesameway,”shesays.

Payingcloseattentiontothechoicesyoumakeeverydayandlookingatthebiggerpictureofyourlifearehelpfulstepsinreducingchronicstress.Evaluatingyour lifedoesn’tmeanavoidingeverystressororgoing to liveoff thegrid inaforestsomewhere.

Every so often, revisit your Wheel of Health and see which areas you’refunctioningwellinandwhichneedmorebalance.Arethereareaswhereyoucancut back? Be especially careful when considering adding to what’s “on yourplate,”whetherthat’scaringforyourgrandsononanoverfulldayoragreeingtojointheboardofanonprofityoucareabout.It’snotthatyouneedtosaynotoeverything, but it’s important to ask yourself where the time for newcommitmentswillcomefrom,whatmeaningtheywillbringyou,andhowyou’llbalanceanyadditionstoyourstresscup.Whenitcomestolifebalanceandyourstresslevels,trytoshiftfromgeneralactivityand“busy-ness”tocarefullychosen,meaningfulengagement.Regularmeditationwillsupportthisprocess.

CHAPTER8

ABodytoLove

“Yourbodyisprecious.Itisourvehicleforawakening.Treatitwithcare.”—Buddha

Whenyoulookinafull-lengthmirror,what’sthefirstthingthathappens?Doyourelaxandsmile,warmeyestakinginthepersoninfrontofyou,thewayyouwouldgreetaclosefriendoralovedone?Ordoyourstiffenandbraceyourself,eyeshardeningtoanarrowfocusasaharshinnervoicedetailsallyourflaws?Orperhaps you look only at your face, avoiding the body you would rather notthinkaboutorsee.Or,likemanypeoplewhostrugglewiththeirweight,maybeyoujustlookawayassoonaspossible.

Howweviewourbodiesandwhatwe tellourselvesabout themcangreatlyinfluence the way we eat. In our work with clients at Duke IM, we see howconstant self-criticism and low self-esteem can undermine efforts to createlastingchange.Forexample,ifaglanceinthemirrorsetsoffalitanyofputdowns—you’reugly,you’refat,nopartnerwouldeverwantyou—youmayfindyourselfdepressedandhopelessandlookingforchocolate,aspiralthatcanleadtomorenegativethoughtsandmoreemotionaleating.

Body image is a complicated issue for peoplewho are trying to loseweightand change their habits. For some it can seem wrong, or even unhealthy, todevelopapositivebodyimagebeforelosingweight.Ifyouletyourselffeelgoodabout your appearance now, the thinking goes, how will you ever motivateyourselftochange?Butthatthinkingisatrapthatkeepsyoustuckinunhealthypatterns.

LettingGoofYourInnerCriticKaren,age39,gained30poundsafterhavingherfirstchildandthreeyearslaterhadn’tbeenabletotakeitoff.Whereassheonceenjoyedclothesshopping,shenowdreaded going into stores.Her stomach,which had lost its tone andwascoveredwithstretchmarks,madeherespeciallyuncomfortable,andsheavoidedlookingatit.Whenshedidcatchherimageinthemirror,shefeltdisgustedandtoldherselfshewasaweakpersonwhohadclearly letherselfgo.Atnight,sadandexhausted,shewouldoftenreachforhergo-tocomfortfood:oatmeal-raisincookies.Afterthreeyearsofbeatinguponherself,KarencouldseethatherharshInner Critic wasn’t helping, but, at the same time, it seemed self-deceptive tofeignpositivefeelingsaboutabodyshedidn’twant.Wasn’tshesupposedtofeelgoodaboutherselfaftershelostafewpounds?

Likemany women who want to lose weight, Karen equated criticizing herbody—often with judgmental words like “disgusting” and “slob”—with self-control. If you can just keep enough pressure on yourself, the reasoning goes,you can change the way you eat. It’s an easymind-set to fall into, and as wediscussed in earlier chapters, a pattern of thinking that the diet industry andAmericanmediaencourage.Buthere’stheproblem:itdoesn’twork.

Thinkofitthisway:Ifyouhadalovedoneyouweretryingtohelp,wouldyouscream insults at her?Would you greet herwith disgust, list her faults, berateher, and call her gross and hopeless?Would you let someone treat your bestfriendoracolleaguethatway?Ofcoursenot.Andyet,weaimthiskindoftalkinwardandcall itself-discipline.Inactualfact, it’stheInnerCritic.Thisharsh,insidiousvoice—withitsdistortedperspective—getsinthewayoftrueprogressanddiscipline.

Anessentialkeytochangingyoureatinghabitsislearningtotuneintoyourbody’smessages,torecognizeandrespondtothecuesthattellyouwhenyou’rehungryandwhenyou’vehadenough.But inorder to listen toyourbody,youhavetobeabletophysicallyfeelthosecues;youcan’tlearnfromsensationsyoudon’tallowyourselftoexperience.Wehaveseenagainandagainthatpeoplecanlisten to their bodies, and respond to themessages their bodies communicate,onlywhenthey’veacceptedtheirphysicalselvesenoughtotrulyinhabitthem.

Peoplewhostrugglewiththeirweightoftenlive“fromtheneckup,”judgingtheirbodieswithharshthoughtsinsteadofexperiencingandfeelingthem.Ourbodiesareamazingsourcesof information,but inordertoaccessthatwisdom,wehavetoconnectwiththem,whichmeanslettinggooftheInnerCritic.That’s

allwellandgood,youmaysay,buthowisitpossibletobenonjudgmentalandaccepting of something youwant to change?The key to reconciling these twoseemingly contradictory ideas—the need for acceptance and the desire forchange—ismindfulcompassion.

Imaginewhatmighthappenifyouweretostopforamomentandjustlookatyourself in themirror for thirty seconds.During this time,youdon’t judge,orassess,ordenigrate,orevenplanforimprovementsinthefuture.Yousimplyarepresent inthemomentandlook.Thosearemyarms.That iswhatmystomachlookslike.Thosearemyeyes.Thatisawholepersonlookingbackatme,andthisiswhatshelookslike.Ifavoiceinsidestartshurlinginsultsormakingalistofallthethingsthatarewrong,justnoticethosethoughts,labelthemas“judgments,”and refocus your attention on describing what you see: descriptive but notjudgmental. Continue looking. That is mindfulness—just gently being in themomentwiththepersonyouare.

Now,whatifyoucouldlookatyourreflectionwithoutdemandingperfection?Whatifyoucouldseetheflawswithoutjudgingthem,andjustobserve?Perhapsyouseeasoftbellyorabellyslopingdown.Justdescribewhatyouseewithoutjudgmentalwords.Ask yourself, “Would it be possible to treat this bodywithkindnessandappreciationforallitdoesforme,eventhoughitisn’tperfect,andeventhoughIamworkingtomakeithealthier?”Imaginewrappingyourbodyincompassionandwhatthatmightfeellike.Howmightitchangethedecisionsyoumakefortherestoftheday?

InsightsandInspirations:Nicole,age38

Ilovetheideaofbeingnonjudgmentalandkindtomyself,butIfinditalmostimpossibletodoincertainsituations.Iwentbathingsuitshoppingtheotherday.AsIwalkedintothestore,ItoldmyselfIwasn’tgoingtoputmyselfdownwhenI triedonsuits.But thenIwas looking throughthesalerackandtheydidn’thaveanythinginmysize,onlymuchsmalleroptions.BeforeIknewit,Iwas going off on myself again. Why did you have dessert the other night?You’re soweak.You’ve totally lost control.You’ll always be fat andUGLY.Andonand on. I hadn’t even founda suit to try on yet and Iwas alreadymiserable.

Formanyofus,negativethoughtsandfeelingsaboutourbodiesareadeeplyingrainedhabit—another “packaged response” thatwehave come to accept asnormal. Even when we know intellectually that we want to change, the InnerCriticvoicecanshowupasanautomaticreflexincertainsituations.Beforeweevenrealizeit,wearejudgingourselves.Wetryonadressandwelookforflaws.Wewalkintoapartyandcompareourselvesunfavorablytotheprettiestwomanin the room.Even receiving compliments can be uncomfortable, triggering animmediate“Yes,but...”response.Weneedtolearntorecognizeandeventuallydropthenegativebodyjudgmentfromourthinking.Instead,weneedtolearntoexperiencethebodyratherthanthinkingaboutit.

YourMindfulnessToolkit

We’re adding new tools to your mindfulness toolkit. In addition to thepracticesfromearlierchapters, inthischapteryou’ll learnanotherexercisetoexpandyourawarenessandcreatethegroundworkforhealthychoices.

•HealingSelf-Touch

BuildingMindfulCompassionAmindfulapproachtobodyimagecanhelpusexplore,inanonjudgmentalway,what we’ve been telling ourselves. This increased awareness is the first steptowardundoingapackagedresponse.

Exercise:BodyImageAwareness

Trythisexercisetoconsiderwhatkindsofbeliefsyouhaveaboutyourselfandhowtheyaffectyou.JohnTarrant,Ph.D.,adearcolleague,ZenRoshi,andwriterinspiredthisexercisethroughhismeditationteachingsovertheyears.Togainadditionalpractice,seetheworkofByronKatie.

Whenyoulookinthemirror,whatdoyoutellyourself?

Whensomeonegivesyouacompliment,howdoyoufeel?Whatdoyoutellyourself?Howdoyoureact?Doyoulookthepersonintheeyeandsaythankyou?Doyoucontradictthepersoneitheroutloudorsilentlytoyourself?

DoabriefBodyScanandnoticeyourthoughtsabouteachbodypartasitisscanned.Whatareyourbeliefsaboutyourselfandyourbodyasyoubringawarenesstodifferentparts?

Nowconsidertheseself-statementsandbeliefs.Askiftheyarehelpingorhurtingyou.Pickoneofthestatementsandthenaskyourselfthefollowingquestions:

•HowdoItreatmyselfwhenIbelievethis?•HowdoItreatotherswhenIbelievethis?•Howdoesthisstatementimpactmydesiretotakebettercareofmyself?•Howdoesthisstatementhelpmefeelempoweredtotakebettercareofmyself?•Howdoesthisstatementaffectmyabilitytomeetmyshort-andlong-termgoals?•Whatwoulditbelikenottoholdthisbelief?

Rememberthatundoingapackagedresponsetakestime,intention,andpractice.It’snotaquickoreasyprocess,especiallywhentheself-criticismhabitmayhavebeenyearsinthemaking.

Sometimesit’saspecificphysicalchange—theweightgainafterchildbirth,orthethickhipsthatarriveafterspendingacoupleofyearsinastressfuljob,orthegrayhairandlinedfaceofmenopause—thatstartsthecycleofnegativethoughtsaboutourbodies.Butoftenthepatternofself-denigration,oratleasttheseedsofit,goesbackdecades.Inourculture,learningtofocusonphysicalimperfectionsisoftenpartofgrowingup,anditstartsfaryoungerthanyoumightthink.Inonestudy, children as young as 3 years old identified larger bodies negatively andthinnerbodiespositively.Researchersfoundthattheyhadpickeduptheirmoms’ownbodyimagesandattitudesaboutweight—“fat”isbadand“skinny”isgood.

InsightsandInspirations:Lori,age51

I still remember sitting on my parents’ bed as a child and listening to mymotherputherselfdownasshewouldgetreadyforparties.She’dtryononedressafteranother,suckinginherstomachandsayingthingslike“Mylegsaresoshortandstubby,”andsighing.Shewasthinandbeautiful!Shehatedherhair,andshe’dflipitaround,callingithopelessandmousybrownandflat.Iloved fastening my mom’s necklace and handling her makeup. Once Iremarkedhowbeautifulshelooked,andsheleanedintothemirrorandtracedher fingersover the fine linesaroundhereyes.“Iwish,” shesaid.After she’dleave, I’d play dress-up. I would zip into one of her dresses and try on herjewelry. Then I’d stand in front of themirror and suck inmy stomach andstudymyfaceforblemishes.

Manywomencanrecallsomevariationofthesescenesfromtheirchildhood.Asteenagers, the self-criticismoften rampsup.Alliedescribed tous the intimate,often bondingmomentswomen share that center around criticizing one bodypartafteranother.Sheandherfriendswouldporeoverarticlesinteenmagazineslookingfortheonesecretthatwouldmakethemmoreattractiveandtherefore,intheirminds,morepopular.Thestorieswouldgiveadviceonhowtochooseaprom dress that best hides problem areas, or what to wear if you hate yourstomach, your butt, or your thighs. At sleepovers, they would rank the prettygirlsintheirschoolbyfeature:besteyes,bestbreasts,besthair,etcetera,allthewhilediscussingtheirownshortcomings.

Overtheyears,thisharshInnerCriticcanbecomeanunconsciousbutdeeplyingrainedhabit, one that guides your eyes to every “ugly” feature and runs animmediate tally of all the ways you fall short of some idealized perfection. Intoday’smedia-saturatedenvironment,youdon’thavetolookfarforunattainableideals: sculpted sports stars, Photoshopped cover models, surgically enhancedcelebrities.The images are everywhere.But compare yourself to every Internetpop-upad,magazinecover,andbillboardthatyoupass,andyoucouldfallshortofadozenimpossiblestandardsbeforeyougettoworkinthemorning.

TheProblemwithPerfectionWhetherwelookinthemirrorandcompareourselvestosomeimpossibleideal(thebeachvolleyballstarwithwashboardabs)oreventoourownhealthygoals

(say, a stronger,more tonedversionofourcurrent self),wenevermeasureup.When we expect perfection, we are always disappointed. And thatdisappointment, along with the self-criticism and the low self-esteem that gowith it, canbecome adownward spiral that undermines our eatinghabits andourhealth.

Research tells us that people who are successful atmaintainingweight lossgivethemselvespermissiontobe imperfect.Again, thatdoesn’tmeanyouhavetoforceafalsesenseofhappinessabouttherolloffatyoucanpincharoundyourbelly.Rather, thinkofpermission tobe imperfect as the freedom toappreciatewhoyouareandtoencourageyourownprogressthroughlife,evenwhenyoufallshortandmakemistakesalongtheway.

Margaret,a38-year-oldengineer,hadalwayshatedherlargethighsand,asateenagerandyoungadult,covetedheroldersister’s legs.“Shealwayshadthose‘perfect’ shapely thighs that didn’t touch together,” she says. Margaret had aYMCA membership but was embarrassed to go to exercise classes there andmadeexcusestoavoidgoingtothebeachwithfriendsinthesummer.Butusingmindfulness,shewasabletostartrecognizingherInnerCriticforwhatitwas—nottruth,butjudgmentandmeanness.Shesays,“OnedayIcountedtheinsults.I called myself ugly or fat about thirty-five times.” As she worked onnonjudgmentinmeditation, itbegantospillover intoher life,andBodyScanshelpedhertostartexperiencingherbodymore,especiallyherthighs.“Istoppedthinkingaboutmythighscomparedtomysister’soranybodyelse’s,”shesays.“Istopped bashing my body.” Instead, she tuned in to how her thighs feltthroughouttheday—astheyenabledhertostandupandsitdown,walkupanddownstairs,playtagwithher6-year-oldnephew,andmanyotherthings.

Byactually feeling her thighs—experiencing them—she started to appreciatetheir power and strength, and this had a positive ripple effect. She startedmountain-bikingwithfriendsontheweekendsandtakingspinningclassesattheY, which made her further appreciate what her body could do for her. Theincreased exercise made her feel better, both physically and emotionally, andseemedtohelpregulateherappetite.Shealsostartedeatingmorevegetablesandstoppedovereatingroutinely.“Itwasreallyprettysimple:Ijustfeltbetter,andIwanted tokeep feelingbetter,” sherecalls. “It’scrazy to thinkabouthowmuchspace that critical voice inmy head occupied. It ledme on such a downwardspiral.It’snotthatIneverhearitanymore,butIknowhowtorecognizeitanddealwithitnow.Itdoesn’thavepoweroverme.”

Exercise:EmbracingImperfection

Rememberwhenyourodeabikeforthefirsttimewithouttrainingwheels?Itwaswobblyandtouch-and-go. Remember the emotions—how free you felt, how independent, what anaccomplishmentthatwas.Nowrememberwhatyoudidwhenyoufelloff.Yougotbackonanddiditagainuntilyoucouldmastertheskill.Inthatmoment,yougaveyourselfpermissiontobeimperfect. Itdidn’tmake you lazy; it freedyou tomove forwardbecause youweren’t saddleddownwithfeelingsoffailureandinadequacy.

Howdoyoutalktoyourselfnowwhenyoumakeamistakeordon’tmeasureuptoanideal?Howdoyoutalk toyourselfwhenyou look in themirrorandnoticethatyou looktired,or thatyourbellyisround,orthatyouhavecelluliteonyourthighs?Howdoyoutalktoyourselfwhenyousteponascale?Howdoyoutalktoyourselfwhenyoueathealthyfoodandexercise—andwhenyoudon’t?

Canyouimagineacceptingyourbodyjustasitis?Canyouimagineembracingyourphysicalself,whetheryouloseweight,gainweight,orstaythesame?Thinkofonebehavioryou’dliketochange thatwouldbehealthy for yourbody.Canyouenvisionyourselfdeciding tomake thischange,encouragingyourselfalongtheway,acceptingthatyoumaynotgetitrightallthetimeanddecidingtomoveforwardanyway?Canyouimaginecongratulatingyourselfwhenyouaresuccessful—butacceptingyourbodyandyourselfregardless?

ReconnectingwithYourBodyInorder todevelophealthyeatinghabitsand increaseourphysicalactivity,weneed to connect with our bodies. As we’ve described, our bodies are amazingsources of information. They can tell us when we’re hungry, when we’re full,whenwe’re tired, thirsty, sore fromaworkout, or antsybecausewehavebeensittingtoolong.Whenwelearntoregisterthesignalsandsensationsourbodiesgiveus,wecanrespondwithcareandkindness.Ahhh,hungry—letmeofferyousomething nourishing. Ahhh, full—let me stop eating now so you will becomfortable.Thirst?Here iswater.Tired?Howabouta rest?Allcompassionateresponses—and all better and healthier than the have-some-potato-chips-and-shut-up attitudewe can takewhenwe are trying to pretend our bodies aren’tthere.Butbeforewecanfullymeetourbodies’needs,wehavetoknowwhatourbodiesneed—somethingthatisdifficultifwecan’tlookatourselvesorlistentooursensations.

InsightsandInspirations:Lydia,age28

Inhighschool,Ialwaystookalotofpictureswithmyfriends.Ihavewholescrapbooksfilledwithpicturesofthegoodtimeswehad.ThenwhenIwenttocollege,Igainedalotofweight.Ionlyhaveafewpicturesofmyselffromthattime, and the truth is I hardly ever look at them. One thing I’ve tried tochangeasIreconnectwithmybodyisgettingcomfortablelookingatpictures

ofmyself.Istartedwithmyphone.WheneverIhadamomentoffeelinggoodorhappy,orevenjustamomentwhenIwasn’tfeelingbadaboutmyself,I’dpulloutmyphoneandsnapapicture.ThenIwouldlookatthepictureandsee if I could see the person I was feeling inside. It took a while. At firstlooking at the pictures was hard. I had to work through some pretty badfeelingsbeforeIcouldjustlookatthemcalmly.ButthemoreIpracticedandlookedat the pictures, themore I realized that I hadno ideawhat I reallylooklike.IstartedtoseethatIhadmomentswhenIwasstrongandhappy,maybeevenglowing,maybeevenbeautiful.Itchangedsomethinginsidemetobeabletoseemyselfthisway.IthadbeensolongsinceI’dfeltanythingbutshame.IstartedtokeepsomeofthepicturesandlookatthemwhenIneededreassurance.InoticedthatasIgotmorecomfortablewiththepictures,italsogoteasiertopayattentiontowhenIwastired,orhungryorfull.ItwaslikeIwasnolongerturningawayfrommyself.Afewweeksago,Idecidedtosendapictureofmyselftoafriend.Itfeltlikeahugestep.Ineverwouldhavedonethatafewyearsago.

That’s where improving our body image and letting go of the Inner Criticvoicecanmakeanimportantdifference.Constantself-criticismdisconnectsusfromourbodies,makingitnearlyimpossibletotuneinandlisten.Overtime,it’spossibletobecomesofocusedonharshjudgmentsandexternalappearancethatweliveinourheadswithlittleexperienceofourbodiesatall.Butlearningtoreconnectwith your physical self—learning to feel or experiencewhat is thereand inhabit yourbodywithout judgment—canbehard, evenpainful.Likeanyrelationship, it takes time and patience. Try the Healing Self-Touch exercisebelow,developedwithSashaLoring,M.Ed.,L.C.S.W.,tohelpyougetstarted.

MindfulnessTool:HealingSelf-Touch

The following exercise is an opportunity to reconnect with your body and treat yourself withcompassion,especiallywhenyounoticeyourharshInnerCritic.

1. Begin with a relaxation exercise. Bring awareness to and relax each body area—feet,legs,abdomen,shoulders,arms,neck,andface.

2.Now,bringattentiontoyourhands.Imaginethatyourhandsarebeginningtofillupwithkindness,howeveryoucanenvisionthathappening...yourhandsarefullofkindness,caring,warmth,andtenderness.

3.Placeonehandover yourheart.Noticeyourbreathing.Feel thecaringqualityof yourheart. Let it come through your hands. Let all the mental chatter just come and go,

comingbacktoasenseoftendernessandcaring.Relaxyourhands.

4.Nowliftonehandandplaceitontheoppositearm—agentle,caringtouch.Aftergentlytouchingyourarm,conveyingtendercare,gentlydropyourhand.Nowlifttheotherhandandplaceitontheoppositearm—akindandcaringtouch.

5. Justnoticewhat this feels like, thesenseof touching.What isyour reaction?What isgoing through your mind? Notice, without judging, what thoughts come up . . . justtouchingwithkindness.

6.Slowlymoveyourhandstoyourabdomen.Letthemrestandmovewithyourabdomenas you breathe. Notice your reaction. Continue to feel the kindness in your hands, asenseofholdingyourselfintenderness.

7.Next,movebothyourhandstoyourthighs.Gentlyplacethemwhereveriscomfortable,perhapswonderingifyoucantouchthemwithasenseofappreciation.Completelyrelax,allowingtendernessforallthefeelingsthismaybringup.

8.Again,placeoneorbothhandsoveryourheart.Noticeyourbreathing.Feelthecaringqualityofyourheart.Letitcomethroughyourhands.Letallthementalchatterjustcomeandgo,comingbacktoasenseoftendernessandcaring.

9.Inthelastmomentsofthisprocess,youcancontinuetorestyourhandswheretheyare,or if you feel there isanotherpartof yourbody thatcouldusea tender,caring touch,moveyourhandthere.Continuetorestwithasenseofwarmthtowardyourself.

10.Slowlybringyourattentionbacktotheroom.Whenyouarefinishedwiththeexercise,take a few minutes to write in your journal. Consider what happened. What did younotice?Whatwasdifficult?Whatfeltcomfortable?Whatwashelpful?

InsightsandInspirations:Liz,age44

Ihadn’tgonetothedoctorinfouryears.I’dbeenavoidingaphysicalbecauseIdreadedseeinghowmuchweightI’dgained.AndIcertainlydidn’twanttotalkaboutit.IknewIneededtotakecareofmyselfbetter,but,forthemostpart,Ijustwantedtopretendtheweightwasn’tthere.IknewthatifIwenttothe doctor, I wouldn’t be able to ignore it anymore. But doing the HealingSelf-Touch exercise softened something inme. I felt compassion formyself,notcriticismabouttheweight.Isurveyedmyfriendsthenextdayabouttheirprimary care doctors. I wanted to find someone who would reinforce thecompassion, not the self-criticism. Imade an appointment—the doctorwasgreat,verycaring.Shetestedmycholesterolandbloodpressure—bothweretoo high.We’re doing regular check-ins to trackmyprogress losingweightandgettingmynumbersdown.

HonoringYourBody

Whenyoustarttolistentoyourbodyandhonorit,yourbodyresponds.Whenyoulookatyourbodywithcompassion,yougiveyourselfachancetostepoutfromundertheburdenofconstantcriticism.Whenyousenseyourbodywithoutjudgment,itcanbeanopportunitytogetinformationyouneedtoimproveyourhealth—for example, what Liz learned about her weight, blood pressure, andcholesterol when she went to the doctor—without piling on the judgmentalstories.

Revisit the“dataversusstory”exercise thatyoudidonpage82.Howmightyouapplythismindfulnesstechniquetoimprovingyourbodyimage?Readthefollowingexamplesandcomeupwithhealthyresponsestothedata.Thenthinkofacoupleofexamplesfromyourownlifeandhabits.

Exercise:DataversusStory—BodyImage

SampleJumbledreaction:Ijustwalkedintotheparty,andtheroomisfilledwithskinnywomen.I

amprobablythebiggestwomanhere.Everyoneelselooksgoodinherdress.Story:Ilooklikeanelephantinheels.Noonewillwanttotalktome.Idon’tbelonghere.

Data:Iamlargerthanmostofthewomeninthisroom.Healthyresponsetodata:Iamlarger,andIamoverweight.That’swhyIhavebegunto

shifthowIeat.Losingweightwilltaketimeandeffort,butIamtakingbettercareofmyself.

In thenext twoexamples, thedatahasbeenseparated fromthestory foryou.See ifyoucancomeupwithhealthyresponsesusingthedataratherthanthestory.

1. Jumbled reaction: A man just told me I look really nice in this color blue. I’m souncomfortablethatmystomachhurts.

Story:I’msurehejustsaidthatbecauseitistheonenicethingyoucansaytosomeoneofmysize.Ishouldmakeaself-deprecatingjoke.

Data:Someonejustgavemeacompliment.

Healthyresponsetodata:

2.Jumbledreaction:Ijusttriedonmyfavoritepantsandtheywon’tbutton.I’vegainedsomuchweightinthepastsixmonths,Iamtotallyoutofcontrol.

Story:Iamgrossandfat,andIwillneverlookgoodagain.Data:I’veputon20pounds.Mystomachisbiggerandsofterthanitusedtobe.

Healthyresponsetodata:

Nowcomeupwithacoupleofexamplesfromyourownlife.Parsethedatafromthestoryandthencomeupwithahealthyresponseusingthedataratherthanthestory.

3.Jumbledreaction:

Story:

Data:

Healthyresponsetodata:

4.Jumbledreaction:

Story:

Data:

Healthyresponsetodata:

AppreciatingYourBodyEvenwhenwearen’tcriticizingourbodies,weoftentakethemforgranted.Thisisnatural,butwhentryingtohealyourrelationshipwithyourbody,appreciationandgratitudecangoalongway(asinanyrelationship).Thinkabouthowmuchyourbodydoes for you.Yourbody carries you through yourday. It fights offinfection. Itallowsyou tosmell the flowers inagardenandsee thesmileonachild’s face. Because of your body, you can taste your favorite foods, hold thehandofsomeoneyoulove,crywhenyouaresad,andlaughwhenyouarehappy.Whenyoutuneintoit,yourbodycantellyoumuchofwhatyouneedtoknowinordertobehealthy.Eventhoughitisn’tperfect,itholdsgreatwisdom.Anditneedsyou.Thetimetoembraceitandcareforitisn’taroundthecornerorwhenyou’vereachedacertaingoal—it’stoday.

Exercise:GratitudeLetter

Writealetterofappreciationandthankstoyourbody.Thinkaboutwhatyourbodyhasdoneforyoutoday,whatit’sdoneforyouthisyear,andwhatit’sdoneyourwholelife.Ifyouaren’tsurewhattosay,startwiththesephrases:

Iamgratefultoyoufor...

Withoutyou,Iwouldn’tbeableto...

Thankyouforgivingme...

Iadmireyoubecause...

Iloveyoubecause...

Readtheletterafteryouhavewrittenit,thenputitinanenvelopeandkeepitinasafeplace.Taketheletteroutandreaditonceaweekforamonth.Ifpossible,chooseaquietplacewhereyouwillhavetimetomeditate,towatchyourthoughtsandfeelings.Thennoticehowtheletter

affectsyourfeelings.Ifthereisaparticularpartofthebodythatyoustrugglewithalot,consideraletterjusttothatpart,inadditiontothemoregeneraloneabove.

Ourrelationshipwithourbodies,ofteninvisibleandunconscious,isapowerfulfactor inwhat,how,andwhyweeat—and inwhetherandhowweexercise. Inthis chapter you’ve learned tousemindfulness to recognize and examine yourcurrent relationship and to begin shifting it. Recognizing the InnerCritic andseparatingit fromdescriptiononly—thestoryversusthedata—isanimportantskill.Itwillhelpyoulearntoobserveyourbodywithoutjudgingit,andlearntofeel and inhabit yourbodywithout thinkingabout it.By freeingyourself fromthe expectationsofperfection—Imustwait until I’m perfect to feel good aboutmyselfandtreatmyselfwell—youcanbegintogiveyourself thecompassionate,lovingcareyou’vealwaysneededanddeserved.

Realizing thatyourbody isyours tocare for—andtreating it thatway—willhavepositiverippleeffectsonyourhabits,youremotionalwell-being,andyouroverall health. ForMargaret, recognizing her Inner Critic cleared the way forbetter eating and exercisehabits. “It just became really simple. I felt good andwantedtokeepfeelinggood,”shesaid.Cultivatingapositive,lovingrelationshipwithyourbodymaybetheultimateinintrinsicmotivation,settingyouupforalifetimeofhealthyeating.

CHAPTER9

KnowYourTriggers

“Thisbeinghumanisaguesthouse.Everymorninganewarrival.Ajoy,adepression,ameanness,somemomentaryawarenesscomesasanunexpectedvisitor....Begratefulforwhatevercomes,becauseeachhasbeensentasaguidefrombeyond.”

—Rumi,“TheGuestHouse”

Bynowyou’vebecomemorefamiliarwithaspectsofyourselfandyourlifethatcanbedifficulttolookat—habitsthatareunderminingyourhealth,imbalancesin your life, your reactions to stress and difficult emotions. And as we’veemphasized,mindfulawarenessisthefoundationforlastingchange.Awarenessdoes not happen in a flash, and you can’t just snap your fingers to producemindfulness.Instead,it’sadaily,moment-to-momentpractice,anewframeworkfor perception that makes it possible to counteract well-worn grooves ofautomatic,unthinkingbehavior.

Still, in and of itself, awareness does not constitute change. It’s possible toincrease your awareness without changing your behavior. You may be fullyconsciousofthefactthatyou’regoingtostopatDunkin’Donutsonthewaytoworkorsitdownwithsomecookiedoughandaspoonattheendofahardday,butyoumightnotseehowthatknowledgecan leadtochange.Weseea lotofclients who feel as though they get stuck on the way from awareness to new

behavior. “I know exactlywhat I’mdoing.Why on earth do I keep doing it?”asked one client during a mindful-eating group. The answer is usuallymultifaceted, and exploring the root causes (stress? negative body image?loneliness?) is an importantpartof the journey.But there’s amore immediatequestion:“HowcanIdosomethingdifferent?”

We’vetalkedalotabouthowcultivatingkindawarenessopensupbehaviorsandrealitiesyoudidn’trealizewerepossible.Oneclient,Jennifer,becameawarethatherhabitofoccasionallystoppingforhotchocolateandadonutonthewayhome from work had become a daily habit. Her pattern changed when, oneafternoon,shepreparedacupofspicy-sweetherbalteaforhercommutehomeinstead—a healthier choice that provided the comforting warmth and flavorwithout the calories and blood-sugar roller coaster. This change didn’t “justhappen,” however. She arrived at this alternative after weeks of learning torecognize the multiple triggers—external and internal—that set up andreinforcedthehotchocolate–donutpattern.

Whenyou learn to trulypay attention to your environment aswell as yourbody,yourthoughts,andyouremotions—withoutjudgmentandwithkindness—youcanfindvariouspointsalongthewaywhereyoucanstopthespiralthatleads to overeating. Whether or not you’ve experienced this expansion ofperceptionandpossibilitiesyet,youcanlearnhowtodoso,andhowtofollowthroughwith choices that support your health rather than undermine it. Thischapterprovidestheroadmap.

UnderstandingYourTriggersThroughoutTheMindfulDietyou’vebeenlearningaboutthemanyfactorsthatcanleadtoeatingwhenwe’renothungry,oreatingpastthepointoffullness,andhowthosepatternsgetsetinplacethroughourbehaviors,andthenkeptinplaceneurologically and environmentally. Everything from visual cues, to cookingsmells,tosocialanxiety,toaneedforstimulationcanpromptustoeat.

Eatingtriggersarehighlyidiosyncratic.Thesituationsthattriggerovereatingfor one personmay be irrelevant for another. For Patty, age 45, the smell ofcookies baking is irresistible. “And I work next to a bakery!” she says. ForElizabeth, age 30, conversationswith her volatile father propel her toward thekitchen,butshe’snotparticularaboutwhatsheeats;whatever’sabundantwilldo—leftover lasagna, popcorn, crackers, or ice cream. For countless people, theMcDonald’sgoldenarchesareasirenwhosesongseemstotakecontroloftheir

car’ssteeringwheel,leadingthemintothedrive-throughforadoseofhot,salty,crunchycaloriebombs.

Throughmindfulnesspracticeandjournalingexercises,you’vebeengatheringdata about your eating triggers. But there’s knowing and there’sknowing. Theprocesswe’regoingtotakeyouthroughwillhelpyoutomapoutalternativestotheautomatichabitsthataren’tservingyouwell;practicingthesealternativeshasthe power to rewire your brain. Mindfulness meditation will support thisrewiring.Butfirst,youneedtogetreallyclearonyourtriggers.

Triggers come at us from both the outside world and our own thoughts,beliefs,andfeelings.Anovereatingincidentoftenencompassesaswirlofinternalandexternalfactors,andtogetahandleonthem,it’shelpfultostartbybreakingthemdown. In the list below, youmay recognizeoneor twomain triggers, oryoumayidentifywithadozen.Peoplewhohavelong-standingweightandeatingissuestendtohavemultipletriggers.Ifthisisthecaseforyou,makeanefforttoavoidlayeringonjudgment(Ihavenowillpower!)orfear(HowwillIevergetahandleonallthosetriggers?).Instead,seethesimplefact—thatfoodhasbecomeago-to“solution”forawholehostofsituations,thoughts,andfeelings.

Externaltriggers

•Advertisementsshowingfoodoreating•Bakedgoods,candy,andsnacksintheworkplace

•Workinglunchesordinners•“Problem”foods(e.g.,chipsorchocolate)thatarereadilyavailable

•Certaintimesofday•Friendsorfamilyeating•Certainactivitiesthathavebeenpairedwitheating,suchaswatching

TVordriving•Certainpeople•Familygatherings•Others:____________________________•________________________________________•_______________________________________

Internaltriggers

•Childhoodassociations•Chronicstress•Anxiety

•Anger•Hunger(especiallywhenstrong)•Loneliness•Negativefeelingsandthoughtsaboutyourbody•Harsh,self-criticalthoughts•All-or-nothingthinking•Catastrophicbeliefs•Fatigue•Boredom•Pain•Others:__________________________•__________________________________•_________________________________

Considerwhichoftheabovefactorsareeatingtriggersforyou.Itcanhelptolookback through the foodand feelings tracker inyour journalandsearch forpatterns.Doesonethemeemerge?Orarethereseveral?Keepinmindthatsomeof these triggersmaybe relatively immediateanddiscrete (suchasphonecallswithadifficultfamilymember),whereasothersmaybemorepervasive(suchasloneliness).

Re-creatingtheChainofEventsHavingasenseoftheexternalandinternalfactorsthattendtotriggerunhealthyeating can help you delve more deeply and see how your triggers interact.Mindfulness teaches change from the inside out, not the outside in—whichmeans seeing and understandingwhat is happening in our bodies andminds.Using a technique called chain analysis, or chaining, we’ll show you how toexaminenotonlyanunhealthy incident itselfbut,more important, theevents,thoughts, and feelings that preceded it. When you do this, you’ll find thattypicallyaneatingepisode isn’tan immediatereaction toasingle trigger; it’saculmination of bundled reactions of sensations, thoughts, emotions, andbehaviors.

Chain analysis teases apart the bundled reaction, yielding the “chain” ofcausesandeffects thatcanculminate inachoicethat’snot inourbest interest,such as overeating or skipping exercise.Consider Leya, age 32,who describedbingeingonThai food in frontof theTVonenight and thenbelittlingherself

afterward: “I turned on the TV and ate all the Thai food—every bite. It wasblissfullydistracting,until the lastbitewasgoneandmystomachhurt.Then Ifelthorriblyguiltyandstartedberatingmyselfforbeingsoweak.”Sheattributedthe binge to her lack of willpower, but as you’ll see below, when she workedbackward to re-create the chain of events that led up to the incident, shediscovered more than a dozen contributing factors—ranging from events (anargument with her husband) and behaviors (getting poor sleep and eating aminimal breakfast and lunch) to emotions (disappointment and sadness) tothoughts(criticizingherbody).

The power of chain analysis lies in the fact that once you get good atrecognizingthechainofevents,youcanformulatealternatives.Eachlinkinthechain—beitanexternalstressor,adistortedthought,oranemotion—representsa“forkintheroad,”anopportunitytomakeachoice.Andwithenoughpractice,you can become aware of these choices not only in hindsight, but also in themoment.Eventually,you’llbeabletoseethemcoming.

Step1:ConstructingYourChain

Manypeople findthatworkingbackward is themostusefulapproachtodoingchainanalysis,especiallywhenyou’relearningit.You’llstartwiththeovereatingincident itself, then explorewhat happened right before that, and right beforethat, and so on. When we say “what happened,” we mean not only externaleventsbut also internal “micro-events,” suchas thoughts andemotions—moreonthatbelow.Thistakessometimeandthought—andanonjudgmental,curiousattitude.You’llnoticethatyourskillsatrecognizingmicro-eventsimprovewithyourdailymindfulness practice.At first,when you think about an incident inwhich you ate too much or ate something unhealthy, you may perceive aconfusingjumbleofstressors,emotions,andtemptations.Oritmayseemlikeasimple lack of impulse control. But as you practice mindfulness, you will betraining yourself to recognize the tiny pieces thatmake up what seems like asingle event—the sensations, thoughts, feelings, and behaviors. So, even if youareawareofamajortrigger,continueddailypracticeaswellasthisexercisewillhelptoincreaseyourawareness.Spendthetimetoworkbackwardfillinginthedetails,becauseyou’lllikelydiscoveradditionaltriggers—whichultimatelymeanadditionalopportunitiestochartanewcourse.

When doing her chain analysis, Leya startedwith the overeating episode: IbingedontakeoutThaifoodwhilewatchingTV.

Thensheaskedherself, “Whathappened justbefore that?”Listened tovoicemail;myhusband leftamessagesaying thathehas tocover thenight shift forafellow resident. He says he’s sorry. I’m flooded with disappointment andfrustration; I had wanted to resolve last night’s argument. He’s always workinglate.

Andthen,“Whathappenedbeforethat?”Iwalkedintoourhouse,caughtmyreflectioninthemirrorandsawhowgrossmydoublechinlooked.Ifeltdisgustedwithmyself.

And then, “What happened before that?” I ran into an old friend with anewbornandfeltoverwhelmingsadnessaboutmyownstrugglesgettingpregnant;Ifeltannoyedwithmyself for feelingthatwayinsteadof just feelinghappyformyfriend.

Andthen,“Whathappenedbefore that?”I completed thegraphs Ineeded todesignatwork.Focusedprettywell.

And then, “What happened before that?” I ate only a small side salad forlunch.

And then, “What happened before that?” I had meetings all morning, feltdistractedandtired.Drankcoffeeallmorning.

Andthen,“Whathappenedbeforethat?”Insteadoftakingmyusualmorningwalk,whichhelpsmystresslevels,Ithought“It’stoocold”andskippedit.

Andthen,“Whathappenedbeforethat?”Ididn’tsleepwellafterarguingwithmyhusband—andskippedbreakfast.

Whendoingchainanalysis,it’sthedetailsthatmatter;eachandeveryexternalsituation, behavior, physical sensation, thought, and emotion is a “link” in thechain. In her journal, Leya broke down each basic event above into itscomponents.Onceshe’dcompletedtheprocess,shecouldseehowtheinternaland external events fit together, and could ultimately reconstruct the series of“links”thatleduptotheovereatingepisode:Arguedwithhusbandaboutmoneylastnight(behavior)Feltsad(emotion)

Feltfrustrated(emotion)Sleptpoorly(behavior)“It’stoocold”(thought)Skippedmorningwalk(behavior)Skippedbreakfastinordertogettowork

early(behavior)Drankcoffeethroughoutthemorning(behavior)Ateonlyasmallsaladforlunch(behavior)Focusedonworkmuchofthe

afternoon(behavior)Sawfriendwithbaby(behavior)Feltgrief(emotion)

“Howridiculoustofeelsorryformyselfinsteadofhappyformyfriend”(thought)Annoyedwithself(emotion)

Exhaustedatendofday(sensation)Walkedintohouse(behavior)Lookedinmirrorandsawmychin(behavior)“Mydoublechinisgross”

(thought)Feltdisgusted(emotion)Listenedtovoicemailandgothusband’smessage(behavior)Felt

disappointment(emotion)“Healwaysworkslate”(thought)Feltfrustration(emotion)Feltdisgusted(emotion)SatinfrontofTVtoeat(behavior)AtealltheThaifoodstraightfromthe

container(behavior)Inreviewingthelinks,LeyacouldseeanumberofplacesthataddedtohervulnerabilitytoeatingalltheThaileftovers.We’llgetthere,butfirstit’syourturn.Inyourjournal,layoutthechainoflinksthatprecededarecenteatingeventinwhichyouatemorethanyouneededormadeunhealthychoices—somethingwithinthelastfewdaysisideal.Ifit’smoredistantthanthat,youwillforgetdetails,andeffectivechainanalysisisallaboutthedetails.It’sthedetailsthatwillhelpyoudiscoverthepathsout.Workbackwardtoreconstructthetimethatleduptotheeatingepisode.Startbyaskingyourself,“Whathappenedbeforethat?...Andbeforethat?”togetthebasics.Includeeventsandbehaviors(e.g.,dinnerwithextendedfamily,skippingexercise),thoughts(e.g.,self-criticismaboutyourbodyoryourwillpower,negativethoughtsaboutsomethingyoudid),feelings(e.g.,anger,sadness),andphysicalsensations(e.g.,tightneck,hunger,fullness,fatigue,pain).

Often, reconstructing the twodaysbefore theepisodeoccurred is sufficient,butgoasfarbackasyouneedtogo.Forexample,ifyouoverateatabrunchonSaturdayafteraverystressfulweekatwork,includepartsoftheworkweekifthatseemsrelevant.Beasspecificasyoucan.Didyouhaveadifficultmeeting?Didyou “forget” to eat because you were so busy? Keep in mind things likeinadequate sleep, other stressful situations, intense or chronic emotions, oldhabits, memories that disturb you, sensations you ignore, tempting food, etcetera.Beasspecificasyoucan;useenoughdetailthatanactorcouldre-createthescene.

It’susefultoworkinpencilbecausethemoreyouexplore,themoreyou’llfillin.Leaveenoughspacebetweeneventsandbehaviorstoaddthoughts,emotions,andsensations.

InsightsandInspirations:Ellie,age48

Chocolate ismyweakness.Suchacliché,right?Theproblemis that Idon’teatapieceofchocolate,IeatallthechocolateIcanuntil it’sgone.Thelasttime I binged on chocolate was during a reunion with my college friends.When I arrived, I noticed our host had left a big jar ofHershey’s kisses ineveryone’sroom.Afterdinner,everyonewasdrinking,whichI’dstoppeddoingtenyearsagoaftergoing throughbreastcancer treatment.Soeveryonewaslaughingandtellingoldstories inthatdrunkenway,andIendedupfeelingvery alone, not part of things. I went to bed early and saw the Hershey’skisses.Tenminuteslater,thejarwasempty.WhenIdidchaining,though,IrememberedhavingaverydistinctthoughtwhenIarrivedandsawthejarofchocolate: “Get this out of here”—and then talking myself out of doinganything. I didn’t want to seem rude, and I didn’t want to admit myvulnerability to these old friends, who were all thin and successful. I alsorealizedthatIwentintotheweekendwithverylittlesleep,andfatigueisabigtriggerforovereatingforme.Soitwasreallyaculminationofthings.

WhatDoYouReallyNeed?Reconstructingeventsthroughchainanalysisputsintosharpreliefthefactthatwhatwefeelweneedinthemomentisoftenatoddswithourtrueneed.Whatdowemeanbythis?Thatchocolatebar,thatTVshow,curlinguponthecouch—thosethingscanallseemnurturingandcomfortinginthemoment.Butaretheywhatwereallyneed?WhenLeyarespondedtothechillyweatherbyforgoingherusual morning walk, she was responding to a short-term “need” . . . animmediatedesireforcomfort.Buthertrue,long-standingneedisstressrelief—andherdailywalkisanimportantpartofmeetingthatneed.Perhapsshecouldhave worn a heavier coat. Thinking long-term is challenging in a fast-pacedsociety,butabsolutelyessentialforself-care.

Therearen’thard-and-fastrulesaboutneeds;it’saboutcontextandknowingyourself. Think about the long-term consequences of your choices. Is what

you’re doing addressing an immediate wish or need but undermining abigger, longer-term need? For example, imagine that you are planning toexercise,butfeelsotiredordownthatitseemstoohardtomustertheenergy.If,instead of exercising, you decide to drop onto the couch to “rest and just becomfortable,” youare responding toyour immediateneed,butwhetherornotyou are truly taking care of yourself depends on the context. Do you actuallyneedmore sleep? Or do you needmore energy? Exercise can help with bothenergy and sleep quality. If you had only two hours of sleep the night beforebecauseyouwereuplateworkingonaproject,however,itmaymakemoresenseto takeanap than toexercise.But if you’re succumbing toyourdefault—yourautomaticpatternthatyouwanttochange—you’reprobablynotaddressingyourtrue,long-termneedbyrestingonthecouch.

RecognizingandprioritizingyourtrueneedsrequirescheckinginwithyourInnerCompassandlisteningforyour“wisemind”sothat,eventually,itspeakslouderthanyour“Iwantitnow,”immediate-gratification-orientedlowerbrain.Neurologically, it’saboutcircumventing thepowerful limbic-systemforces thatdrive so much behavior and have the potential to undermine our health.Energetically,it’saboutshiftingthepowertothepartofusthatwantstochange.

In the chain analysis example, Leya’s true need was a combination ofcompanionship,comfort,andhunger.Inthechainyoubuilt,what,inhindsight,doyoubelieveyourtrueneedwas?Thinkaboutthebiggercontextofyourlife.Also,writedownstrategiestomeetthisneedinahealthierwayinthefuture.Behonestwithyourself,andyoumaybesurprisedattheamountofpowerthatyoupossess to make a difference in what appear to be “automatic” and “out-of-control”behaviors.

Step2:MappingtheAlternatives

Onceyou’veidentifiedtheseriesofautomaticreactionsthroughchainanalysis,you can identify alternatives at many points along the way. Because you’relooking back at an event with kindness and curiosity, chaining allows forperspectivethatisnotalwaysthereinthemoment.Eachlinksignifiesaforkinthe road at which you can either fall into old patterns or chart a new course.Alternativescantakemanyforms—fromactions,suchastakingadifferentroutehomesothatyoudon’tdrivepastDunkin’Donuts,tomanagingyourthoughts,suchasidentifyingaself-criticalthoughtassuch(remindingyourselfthatit’sjusta thought that themind creates) and questioning it rather than reacting to it.

Other times, you’re actively creating new options, such as bringing healthysnacks toworkeveryday.Agivenalternativemight seem inconsequential,buteachtimeyoudosomethingdifferent,you’reshiftingawayfromthewell-wornpath that leads tounhealthy eatingbehavior.Physiologically, you’re starting tocreatenewneuralpathways.

Forexternaltriggerssuchaspassingbyyourneighborhoodice-creamplace,avoidanceofthetriggercanbeaneffectivealternative,atleastintheshortterm.Avoidingtriggers isn’talwayspossibleorrealistic—as in thecaseofPatty,whoworks next to a bakery. But even small changes in your patterns can havepowerful effects. For example, Kristen, who alwayswent straight to the fridgeafterwork,realizedduringchainingthatshecouldgointoherhousethroughthesidedoor,bypassing thekitchenaltogether.This small changehelpedher shifther pattern. Having healthy foods on hand is another common behavioralalternativeforoffice-relatedtriggerssuchasvendingmachinesandbakedgoods.Afteryoupracticeanewpatternforawhile—layingdownnewneuralpathwaysin your brain—an external trigger tends to lose some of its power, and youprobablywon’tneedtoavoidit.

Internaltriggers,suchasthoughtsandemotions,aremoresubtlebutnolesspowerful. Let’s start with thoughts. Like behavioral patterns, thought patternshaveneuralpathways.Yourmindfulnesspracticemakesyoumoreawareofyourthoughts, andhow they’re part of your eating patterns.Whendoing chaining,make an effort to recall your thoughts. (This is why picking a recent event ishelpful.)Whileyoumaynotbeable topreventa thought fromoccurring,youcan remember that a thought is just a mental event—not truth. Our mindsconstantly chatter, andmuch ofwhat they say is not truth. Just observing thechatterandrecognizingaspecificthoughtorjudgmentas“onlyathought”candiminishitspower.Youcanalsoquestionthethought(“Isthistrue?”)orchoosetojustletitpasswithoutgivingitmuchattention.

TakeLeya’sthoughtaboutherchin—thatit’s“gross.”Remindingherselfthather mind just created that judgment, likely out of habit, and asking herself,“What’s the data here andwhat is a story or judgment?” and “Is this thoughthelpingmereachmygoal?”arepowerfulalternativestoreactingtothethoughtas if it were true. By not engaging with or believing the old thought, and byaskingyourselfanewquestion(“What is true?”),you’re takingadetouroutofthe old pathway that is not serving your health. Remember, self-criticaljudgments, which are pervasive in people struggling with weight and eatingissues,counteractthemomentumofchange.

Emotionstendtosweepusquicklyandpowerfullyintoreactivebehavior.Butyour mindfulness practice has given you the experience of “seeing” youremotionsandfindingadistancebetweenfeelingandacting.Thatdistanceiskeytodeveloping alternatives.Whenyou’redoing the chaining exercise and comeacross an emotion that you reacted to in an unhealthy way—such as anger,anxiety,orsadness—askyourself,“WhatelsecouldIhavedoneinthatmomenttomanagethatemotion?”Aswiththoughts,simplyrelatingtotheemotioninanewway—havingdistance fromit insteadofbeingsweptawayby it—providesanimportanttransitionbetweenautomaticbehaviorandchoicesthatmoveyoutoward your goals. Alternatives for emotional triggers include observing theemotion instead of reacting to it (youmight notice that it rises and falls) andofferingyourselfkindness andcompassion.Youcanalso thinkabouthowyoumight address the true need the emotion signals. For example, when you’refeelinglonely,youmightneedtoreachouttoafriend.Whenfrustrated,aten-minute meditation may help calm you down and allow you to find newperspectives. Physical exercise can help to dissolve the energy of emotion,especiallyifyoutakeamindfulapproachandshiftyourfocusfromtheemotiontosensation—justfeelyourbodymovingthroughspace.

When Leya reflected on the Thai food incident, she realized that she hadfallenintoanoldpatternofnoteatingenoughatbreakfastandlunch—whichsetherupforovereatingatnight.Shealsorealizedthat insteadoffeelingannoyedwithherselfforbeingsadaboutherfertilitystruggles,sheneededtogiveherselfsomespaceandcompassionforthosefeelings.

For all types of triggers—internal and external—returning to andremembering your values is essential for formulating alternatives that you’llactuallyactupon.ForLeya, innerpeacewasoneofhervalues;comingbacktothat could help her figure out strategies for talking to her husband aboutsensitivesubjectsandforsettingherselfupforlessstressfulworkdays.

Gobacktoyourexerciseandaddalternativesbesideevery link in thechainthat you can. Write in a choice that could have altered the chain of eventssomewhereinthelink.Drawfromyourmindfulnesstoolkit(seethechartbelowforideas).Putinmultiplealternativeswhenpossible.

BreakingtheChain

Typeoftrigger

Example Alternatives

ExternalTriggers

Surroundings Walkingpastfavoriterestaurant

Otherpeopleeating

Presenceofcertainfoods

Avoidthetrigger;consciouslydistanceyourselffromit.

DoaMini-Meditationtostayclearonwhetherornottoeat.

DoaHunger-FullnessScan.Eatonlyifhungry.

Eatasmallportionandstop.

Focusontastesatiety.

Havealternativefoodsavailable.

InternalTriggers

Thoughts Self-criticism

Judgmentsaboutyourbody

Thoughts/obsessionsaboutcertainfoods

All-or-nothingstatements,suchas“Ihavenowillpower”or“Ican’t...”

Recognizethethought.Isitdataorastory?

DoaBodyScantoexperienceratherthanjudgethebody.

Askyourself:Isthistrue?HowdoIknow?

Letthethoughtpasswithoutengagingit.

Askyourself:Doesithelpmeattainmygoal?UseyourInnerCompass.

Emotions Sadness,fear,anger

Feeling-thoughtcombinationslikeanxietyandfrustrationLoneliness

Allowyourselftofeeltheemotionwithoutdoinganythingorjudgingit;noticewhenitdissipates.

Askyourself,“What’smytrueneed?”

Addressyourtrueneed:callafriend;exercise

DoaLoving-KindnessMeditation.

Ifyoumusteat,eatasmallportionandstop.Focusontastesatiety.

Physicalsensations

Fatigue

Pain

Hunger

Lowenergy

Tension

DoaBodyScan.Observesensationswithoutreactingtothem.

DoaHunger-FullnessScan.Ifhungry,eatuntilfirstsignoffullness.

Addressyourtrueneed:sleep;deeprest;eating(ifhungry);treatpainifpossible(medication,massage,acupuncture);exercise;stretch

When Leya looked back at her chain, she came up with a number ofalternatives: • Instead of talking tomy husband aboutmoney at night, I could

have suggested tabling the discussion until the weekendwhenwe had time andwerelessstressed.Thatmighthavehelpedmesleepmoresoundlyandbelessupset.

•Afterourargument,Icouldhavedoneashortmeditationoryogainsteadofstaringattheceilingandstewing.

•WhenIthought,“It’stoocoldforawalk,”Icouldhaveexaminedthatthoughtandcompareditwithmytrueneed(stressrelief).

•WhenIthoughttomyself,“Notimeforbreakfast,”Icouldhaveasked,“Isthatreallytrue?”Icouldhavemademyselfasimplebreakfast—whole-wheattoastandalmondbutter—despitebeingrushed.

•Insteadofcoffee(whichtendstoampupmystress),Icouldhavehadtea.•At lunchtime, I could have ordered something more substantial than a salad. Doing a Hunger-FullnessScanmighthavehelpedtoo.

•Afterrunningintothefriendwiththebaby,Icouldhavebeencompassionatetowardmyselfforbeingsadaboutmyfertilitystruggles,insteadoffeelingannoyedwithmyself.

•Whentellingmyselfthatmychinwas“gross,”IcouldhavesteppedbackandrecognizedthatIwashavingajudgmentalthought—andthatitwasthevoiceofmyInnerCritic.

•Uponlisteningtomyhusband’svoicemailandfeelingthattidalwaveofemotion,Icouldhavedoneanyofanumberofthings(besidessitdownwiththeThaifood)—takenawalk,pagedhimsothatwecouldcheckin,meditatedandlettheemotionsriseandfall,askedmyneighboroverforcompany—orevenallofthesethings.

•InsteadofeatinginfrontoftheTV,Icouldhaveeateninthekitchenordiningroom.•Insteadofeatingoutofthetakeoutcontainer,Icouldhaveservedmyselfasmallportion.•Insteadofeatingquickly,Icouldhaveeatenslowlyandreallyattendedtoeverybite.•IcouldhavesavedtheThaifoodfortomorrow,tosharewithmyhusband,andeatenabowlofturkeychilileftoverfromlastnight.

• Instead of beratingmyself for overeating, I could have observed what had happened and offeredmyselfcompassion,maybedoingaLoving-KindnessMeditation.

InsightsandInspirations:Kara,age41

Ican’ttellyouhowmanytimesI’vetriedtoeatlessandexercisemore.Butitwasalwaysaboutimposingaplan,willingmyselfto“justdoit.”Iwasonthewagon, then off, then on, then off—for twenty years. This time it’s aboutpayingattention—toeverything,really—andthere’snowagonto falloffof.WhenI’mreallypayingattention,Icanhearthevoicethatreallydoeswanttochange,andknowswhy. I realizehowmanychoices Iactuallyhaveatanygivenmoment.ItfeelslikeI’mawakeforthefirsttime.

Step3:PuttingItTogetherintheMoment

Whencombinedwithyourmindfulnesspractice,doingchainanalysiswillhelpyou understand and predict your patterns. Instead of having your reactions“sneakuponyou”andunfold,you’llhaveanticipatedthem.Afteryou’vedonethe chaining exercise several times, you will see similar situations, reactions,thoughts, and feelings start to emerge. But this time, you’ll have strategies foreachtriggerandreactionattheready.

Leya saw that stress reactivity was the primary driver in her overeatingepisode and realized that was a common pattern for her. She upped hermeditationpracticefromfifteenminutestotwenty-fiveminutesandfoundthatthishelpedhermanageherthoughtsandemotions(specifically,frustrationanddisappointment).Thenext time she andherhusbandhad a disagreement, shefeltmuchcalmerwhile theywere talking;afterward, shedid20Breaths,whichhelpedhertorelaxenoughtogotosleep.Shealsobegantoquestiononeofherfrequent thoughts, “I don’t have time for breakfast,” and saw that it divergedfromhertrueneed:energyandsteadyblood-sugarlevelsforabusyworkday.Shemade time for eating breakfast, and to prepare for especially hectic days, shestockedherglovecompartmentandofficedrawerwithbaggiesofrawnuts.

InsightsandInspirations:Lilian,age62

I used to feel like my overeating episodes “just happened”—like I had nochoice,almostlikeIwaspossessed.ButnowIknowexactlywhat’shappeningwhen it’s happening. And there are a dozen ways to do it differently.Befriending my feelings. Recognizing my thoughts. Just sitting at the tableinsteadofinfrontoftheTVtoeathasbeenpowerfulforme.AndIknowthatitactuallyispossibletoeatonecookieandnottwelve.There’sabigdifferencebetween eating one cookie and eating twelve! I ask myself whether what’s“goodforme”rightnowiswhat’sgoodformeinthelongrun.

Youmaycomeupagainsttriggersthatfeelpervasiveandoverwhelming.ForHolly,whosehusbanddiedfiveyearsago,themaintriggerwasloneliness.Whenshefeltverylonely,shewouldputonherpajamasanddecidetowithdrawfromtheworld. This set her up for a big eating binge, which comforted her in themomentandthenmadeherfeelworse.Ofcourse,shewasn’tgoingtocureherlonelinesswithasinglealternatechoice.Butwhenshewasintouchwithherwisemind, her values, and her true needs, she saw that the way to counteract the

feelingoflonelinessinthemomentwastoreachout—callafriendorevengotoa bookstore or a café and be around strangers. These alternatives gave hergenuine comfort in the moment—she was responding to her true need forhuman contact. And the energy and confidence she gained from shifting thatpatternhelpedherstarttobuildnewrelationships.

Know-Your-TriggersCheatSheet•Beforegoingintoasituationthat’slikelytotriggeryou(astressfulmeeting,anightalone,acocktailparty),thinkaboutthetriggersandyourusualreactions.Askyourself,“HowcanIprepareforthissituation?”

•Whenyouexperiencea trigger,useyourmindfulnessskills tostepbackand see what is happening, and think about the alternatives you’vemappedout.Dothe20Breathsexercisetocreatesomespaceandcalm.Ifyoustillfeelpulledtowardyourusualreaction,takeamomenttocheckinwithyourvaluesandgoals.Whataction,thought,orfeelingisgoingtohelpyoureachyourgoalsandliveaccordingtoyourvalues?

ANewStructure,InsideandOut

Withoutsufficientsupportandstructure inplace, insideourmindsand inourenvironments, we lapse into old patterns. This isn’t character weakness; it’sneurochemistry andenvironment.Thehumanbrain isnotdesigned to runbywillpoweralone.Tocreatenewpatterns,youneedtobuildanewinnerandouterinfrastructurethatsupportsthosepatterns.

Yourmindfulnesspractice and skills—theability to focusyourattentiononwhat is happening in themoment, bodily, emotionally, andmentally withoutjudgment—represent the foundation of your new internal infrastructure. Bypracticingtheseskills,youbegintowelcomeemotionswithkindnessandmeetthoughtswithcuriosity.

Clarifyingyourgoals andvalues, andkeeping themat the forefrontofyourthoughts, is another crucial building block, the beams andwalls on top of thefoundation. Mapping alternative choices through chaining—and then tryingthosechoices—willhelptosolidifyyournewinnerstructure.

YourMindfulnessToolkit•20Breaths

•Mini-Meditation•DailySittingMeditation•Loving-KindnessMeditation•BodyScan•Hunger-FullnessScan•TasteAwareness•HealingSelf-Touch

Inthenextchapter,we’lldelvemoredeeplyintotheexternalframework:whatto eat to support a healthyweight and goodoverall health, andhow to set upyourenvironmentandyourlifetosupporthealthyhabits.Eachchoicewemake—savorabiteofdessertoreatthewholeserving,cookorgoouttodinner,makeamealorpopafrozenpizzaintheoven—isamovementtowardorawayfromwhatwewantforourbodies,ourhealth,andourlives.

PARTIII

EatingforTotalHealth

CHAPTER10

TheFourPillarsofHealthyEating

“Weareindeedmuchmorethanwhatweeat,butwhatweeatcanneverthelesshelpustobecomemuchmorethanwhatweare.”

—AdelleDavis

Awarenessandintentionlieattheheartoflastingchange.Bynowyou’vebegunthe process of recognizing your deeply ingrained eating patterns and buildingnewones.You’vebeenlearningtopayattentiontowhyyoueatandhowyoueat,to understand your internal and external triggers, and to listen to what’shappening in your body and yourmind.You’ve learnedhow to recognize thedietmentalityanduse thepowerofmindfulness to slowdownyourautomaticbehaviorsandmakedifferent,healthierchoices.Andyou’ve learnedtoconnectthedotsbetweenwhat’shappeninginyourlife—yourmoodandstresslevelsinparticular—andwhatandhowmuchyouendupeating.Theskillsandwisdomyou’vegainedareyourfoundationforlastingchange.

Nowit’stimetostartbuildingawayofeatingthattrulysupportsyourhealth.That means, in addition to knowing when to eat, knowing what to eat. Youmight think it’s obvious or that it will take care of itself—just eat the healthystuff!Butintoday’sworld,eatingahealthydiettakesknowledge,planning,andmost important, intention.Whathasbecomethe“default”diet inthiscountry,thefoodthatsurroundsusandiseasilyaccessed,getspeopleinserioustroublewiththeirweightandtheirhealth.

Foodispowerful.Researchconfirmsthattheimpactofourdietonourhealthgoesfarbeyondasimplistic“calories-in-versus-calories-out”equationorgettingsufficient vitamins and minerals. In fact, your body is a biochemical

environmentthatisdeeplyaffectedbywhatyoueatanddrink.Yourbodyknowsthe difference between a handful of nuts and a candy bar, or between ahomemadevegetablestir-fryandafrozenpizza.How?Thecompoundswetakein—whether the antioxidants in blueberries or the preservatives in aDorito—ultimately wash over our DNA and influence gene expression. A thousandcaloriesofblueberriessendsmuchdifferentsignals thana thousandcaloriesofDoritos. Over time, what you eat and drink either supports or distorts thehealthyfunctioningofyourbody.Thechemistryiscomplicated,butwhatitboilsdowntoissimple:Everythingyouputinyourbodymatters.

Processed, fried, and high-sugar foods have become the status quo diet foradults, teenagers, and even children. This combination of unhealthy foods,knownasthestandardAmericandiet(SAD),notonly leadstoweightgainbutalso sends the wrong signals to our DNA. Over time, this affects the properfunctioningofallourbody’ssystems.Fromapublic-healthperspective,theSADisadisasterthat’sledtoepidemicratesofobesity,prediabetesanddiabetes,heartdisease,andcertaintypesofcancer.Inshort,ourculturaldietplaysamajorrolein the chronic, life-threatening conditions that affect about half of Americanadults—SADindeed.

The good news is that the eating principles we teach have an equal andoppositeeffectonyourbody:theybuildyourhealthandvitalityfromyourcellson up and naturally guide you toward a healthy weight. Following thoseprinciplesdoesnotmeanyouhavetoeatperfectlyallthetimeorthatthere’snoplaceforconvenienceorindulgence.Rather,itmeansthatthemajorityofwhatpassesthroughyourlipsshouldbefoodsandbeveragesthatsupportyourhealth.Theresult?Youroddsforexcellenthealthandahealthyweightskyrocket.

TheStatusQuoDiet:HowDidWeGetHere?Just a few hundred years ago,most people subsisted on vegetables and fruits,wholegrains,legumes,fish,andsometimesmeat.Butastheagricultureandfoodindustriesbegantoexpandtoaccommodateachanging,moremobilesociety,aglutoffarlesswholesomefoodsstartedtoworktheirwayintotheAmericandiet.Manufacturersfoundthatiftheyremovedcertainpartsoffoodsandaddedotheringredients,suchaspreservatives,foodscouldbeshippedgreaterdistanceswithlessspoilage.

Asourcultureshiftedandprocessedfoodbecamewidelyavailable,ourtastepreferencesshifted.Wegotturnedontorefinedsugar,refinedoils,andrefined

grainsascornermarketsmorphed intosupermarkets, then intobig-boxstores.Meat emergedas amainstay, and industrial farmsbegan feeding their animalsmorecost-efficientgrainsinsteadoftheirtraditionalgrassesandaddinggrowthhormonestoboostproductionandprofits.Fastfoodbecameaculturalstaple,asdid processed foods devoid of nutrients but crammed with salt, sugar, andsyntheticchemicals.

Today,mostofthecaloriesAmericansconsumeeachdaycomefromrefinedgrains, added sugars, vegetable oils, and solid fats—much of it in the form offoods that did not exist one hundred years ago. Consider sugar: whereas ourancestors ate very little refined sugar—about twenty teaspoons a year by someestimates—today Americans consume on average more than twenty-twoteaspoonsaday,muchofitintheformofahighlyprocessedvarietycalledhigh-fructosecornsyrup.Besidesthecalorieburdenandtheharmfuleffectsofthesefoods, they’re taking the place of foods that are essential to the properfunctioningofourbodies—nutrient-richfoodslikefruitsandvegetables,whichhelpus agewell and reduceour riskofdisease.Less than25percentof adultsreporteatingfiveormoreservingsoffruitsandvegetablesperday.

America’sTop10

According to the USDA, the leading sources of calories for adults in theUnitedStatesareasfollows:•Grain-baseddesserts

•Breads•Chickenandchickendishes•Sodasandenergybeverages•Alcoholicbeverages•Pizza•Tortillas,burritos,andtacos•Pastaandpastadishes•Beefandbeefdishes•Dairydesserts

Ourguidelinesarebasedoninclusion—meaningthatinsteadoffocusingonwhatnot to eat,we focus on the foods that our bodiesweredesigned to eat—foodsthatwillnaturallypromoteahealthyweightandgoodoverallhealth.Whileweallhavegenetic“blueprints”thatweinheritandareallabitdifferentinterms

ofwhatinfluencesourchoices,thesciencetellsusthatahealthydietisbuiltonfourkeyattributes: it’s anti-inflammatory, it leads tobalancedblood sugar,it’s made up of whole foods, and it’s plant-based. Here, we’ll explain whateatingbasedonthesefourpillarsdoesforyourbodyonabiochemicallevelandwhyfollowingthemiseasierthanyouthink.

Pillar1:EattoManageInflammationIf you followhealthnews, you’veheard about the links between inflammationandillness.Recentresearchhasfoundacertaintypeofinflammation—chronic,low-grade,andsystemic—tobeanunderlyingcauseofmanyconditionsthatareepidemic in this country. Heart disease, certain cancers, type 2 diabetes,Alzheimer’sdisease,andobesityareamongtheconditionsthathavebeenlinkedto chronic inflammation. In and of itself, however, inflammation is not theproblem;infact,humanbeingswouldnothavesurvivedthelast2.5millionyearswithoutthiscomplexandlife-savingresponse.

Sayyouburnyourhandtakingapanoutoftheoven,injureyourshoulder,orcatchavirus.Theredness,heat,swelling,orfeveryoufeelisacuteinflammation—thecornerstoneof thebody’s immunesystem.Aspartofahighlyorganizedhealing response, inflammatory compounds increase swelling, aid in bloodclotting,constrictbloodvessels,andcatalyzeprocessestofightinfection(inthecaseofavirus)orrepairdamagedcells(inthecaseofaburnorinjury).Whenourbodiesarefunctioningnormally,theinflammationsubsideswhentheinjuryor illness is resolved. At that point, the immune system releases anti-inflammatory compounds, which reduce swelling, relax blood vessels, andimprovebloodflow.

When our bodies are not functioning normally, the immune systemsometimeschurnsout inflammatorycompoundsevenwhenthere’sno infectionto fight off or overt injury to heal—for years or even decades. This condition,known as chronic inflammation, is the body’s response to cell damage thatoccurs from a wide array of triggers—including UV radiation, environmentaltoxins, and certain foods at the heart of the SAD (in particular, refinedcarbohydrates,sugars,andunhealthyfats).Insufficientsleep,sedentarylifestyles,and chronic stress—what has unfortunately become the “standard Americanlifestyle”—alsocontributetochronicinflammation.

Whereas acute inflammation is localized within the body, chronicinflammation affects the entire body. Inflammatory compounds rove through

your system 24/7, seeking to repair the damage caused by the triggers above.Thesecompoundsinadvertentlyharmhealthytissue,includingbloodvesselsandorgans,andevenourDNA,increasingtheriskofheartdisease,cancer,diabetes,Alzheimer’s,andautoimmunediseases.

Chronicinflammationisintertwinedwithexcessweightandobesityinakindofviciouscycle.Notonlycaninflammationmakeithardertoloseweight,butagrowing body of research reveals that simply carrying toomuch extra fat canincrease inflammation. As fat accumulates, particularly in and around theabdomen, a class of immune cells called macrophages enter fatty tissue andpromptthereleaseofinflammatorycompounds.Abdominalfatisessentiallyitsownsourceofchronic,low-gradeinflammation.

We cannot control all of the myriad triggers for chronic inflammation.Therefore, we need to look at the factors we can control. We can limit ourexposuretotoxinsandpollutants,usesunscreen(toprotectfromUVdamage),and commit to daily practices that help us to relax and get restorative sleep.(Revisitchapter7ifyouneedarefresher.)Whatweeatanddrinkplaysamajorrole in either cooling or fueling the fires of the inflammatory process. Byminimizing the foods and preparationmethods that trigger inflammation andmaximizing your intake of foods that protect your cells from inflammation’sdamagingeffects,you’llhaveaneasiertimelosingweightandkeepingitoff,aswell asprotecting against inflammation-relateddiseases.There’s even evidencethatkeepinginflammationincheckmaybenefityourmood.

Quiz:HowInflammatoryIsYourDiet?

The following eating habitsmay increase your risk for chronic inflammation.Checkallthatapply.(Seepage294forservingsizes.)

Irarelyeatwholefoods;mostcomefromapackage.

Idrinksodasorartificiallysweetenedbeveragesdaily.

Iregularlyusevegetable,corn,orsoyoilincooking.

Iconsumebakedgoods,candy,orothersweetsdaily.

Ieatfewerthanfiveservingsofvegetablesperday.

Ieatfewerthantwoservingsoffruitperday.

Idonoteatgreenleafyvegetablesorcruciferousvegetablesfourormoretimesaweek.

Ieatgrilledmeatmorethantwiceaweek.

Irarely/nevereatcold-waterfish(suchaswildsalmon,cod,andsardines).

Ieatnuts,seeds,andavocadolessthanthreetimesaweek.

If you checked any of the above, consider how you can shift to an anti-inflammatorydiet instead.Use thestrategiesdiscussed in this section,andstaytunedformoreideasthroughoutthissectionofthebook.

ChooseHealthyFats

Aswediscussedinchapter3,dietaryfatwasdemonizedinamisguidednutritioncampaign in the 1970s and 1980s. In fact, dietary fats are important for theproper functioningofourbodies.Ourbrains, the structureofeverycell in thebody,ourmetabolism,andourproductionofvitamins,neurotransmitters,andhormonesdependonfats.Essentialfatsarethosethatmustbeprovidedinthediet,whilenonessentialfats,thoughimportant,canbemadefromotherfatsweconsume.

Fatsalsoprovidethebuildingblocksforourimmunesystem.Thetypeoffatyoueatdeterminesthedegreetowhichyourbodywillproduceinflammatoryoranti-inflammatory compounds—either stoking your body’s inflammation orcooling it down. The family of fats referred to as omega-6 fatty acids areessential fats that provide support (building blocks) for the inflammatorycompounds, while omega-3 fatty acids (also essential fats) support theformationofanti-inflammatorycompounds.

Whereasourancestors’dietsnaturallyprovidedabalanceoffats,theSADhastipped the scales toward inflammatory fats. Roam the center aisles of yourgrocery store and you’ll find scores of packaged foods made with refinedvegetableoilslikecorn,cottonseed,safflower,andsoybeanoil.Eachoftheseoilsis high in omega-6 fatty acids. Animal products, from meats to cheese, alsocontainhighlevelsofomega-6scalledarachidonicacid(evenmoresowhentheanimals are fed a grain-based diet).While omega-6s are vital to health—theysupport the body’s acute inflammatory response—overdoing them cancontribute to chronic inflammation.Trans fats,man-made fats found inmanyprocessedfoodsandfriedfoods—anythingcontainingpartiallyhydrogenatedoil—also stoke inflammation. (See “Unwholesome Ingredients” on page 222 formoreontransfats.)Fortunately,omega-3fattyacidshelpquashtheproductionofproinflammatorycompounds.Thesegood-for-youfats, thefoundationofananti-inflammatory diet, are abundant in oily fish (such as wild salmon, trout,

herring, mackerel, and sardines) and plant foods like flaxseed, chia seeds,pumpkinseeds,hempseeds,andwalnuts.

Scientiststheorizethatourancestorsthrivedonadietwitha1:1to2:1ratioofomega-6s to omega-3s. Thanks largely to an increased affection for thevegetable-oil-saturated processed foods described above—and to a drop-off inconsumptionofomega-3-richfish—thatratioeventuallyskewedto15:1fortheaverageAmerican(andupwardof20:1forthosewhosedietsarebasedlargelyonprocessedrefinedfoods).Ratherthanrulingoutomega-6fattyacidsaltogether,weemphasizescalingbackonthemwhilebumpingupyourintakeofomega-3s.Research shows that the greater your body’s supply of omega-3s is, the feweromega-6sendupgettingconvertedtoinflammatorycompounds.

EatMorePlants

Like omega-3s, plant foods nourish your body with naturally occurring anti-inflammatorycompounds.Eatingvegetables, fruits, grains, legumesandbeans,andherbsandspiceswithawidevarietyofcolors,flavors,andaromasprovidesan abundance of plant compounds that have both anti-inflammatory andantioxidantbenefitsinyourbody.(We’lldescribetheamazingbenefitsofplantfoodsingreaterdepthlaterinthischapter.)

Omega-6fats AnimalSources PlantSources

Promoteinflammation

Constrictbloodvessels

Increaseswellingandpain

Inducefever

Reducecirculation

Conventionaleggs

Conventionalmeat

Poultry

Dairy

Cottonseed

Soybeans

Palm

Corn

Grapeseed

Sunflowerseed

(Allusedinrefinedvegetableoils;checklabelsonpackagedfoods.)

Omega-3fats AnimalSources PlantSources

Promoteanti-inflammatoryresponse

Improvecirculation

Relaxbloodvessels

Wildsalmon

Blackcod

Sardines

Flaxseed(ground)

Chiaseeds

Decreasemusclespasmsandsensitivitytopain

Reducebloodstickinessandbloodclotting

Mackerel

Anchovies

Herring

Meatanddairyproductsfromgrass-fedanimals

Omega-3-fortifiedeggs

Hempseeds

Algae

Greenleafy

vegetables

Pumpkinseeds

Walnuts

ReduceUnhealthyCarbohydrates

Along with amping up your intake of anti-inflammatory fats and plants, it’sessential to phase out refined carbs, sweets, and artificially or sugar-sweetenedbeverages—allofwhichincreaseinflammation.You’llbenefitfromcuttingdownonsugar (both inobvioussourcesandpackaged foods thatcontainsugar)andchoosing whole grains instead of the refined variety you find in white bread,whiterice,andwhitepasta.Alsomakeanefforttocutdownonall flour-basedproducts (like bread and pasta) in favor of intactgrains—those that have notbeenground into flour—suchasbrownrice,quinoa, andbarley.Whilewhole-grainbreadsandpastasarebetterforyouthantheirrefinedcounterparts,intactgrainsarebetter foryourbloodsugarandcreate less inflammation than flour-basedproducts.

ConsiderYourCookingMethods

How you cook counts, too. When meats are cooked at particularly hightemperatures (by broiling, frying, or grilling, for instance), inflammatorycompoundsknownasadvancedglycationendproducts(AGEs)maybecreated.Linkedtodiabetesandhardeningofthearteriesinrecentstudies,AGEsappeartoformatsignificantlylowerlevelswhenyousimmer,poach,stew,orslow-cookyourmeat.

Pillar2:EatforBlood-SugarBalanceLike chronic inflammation, a condition known as insulin resistance isincreasingly common among Americans and closely linked to obesity andchronicillness.Aswithinflammation,whatyoueatcaneitherhelpstabilizeyourblood-sugar levelsor,over time, setyouup for insulinresistanceand itsmany

attendant health troubles, including prediabetes and diabetes, metabolicsyndrome,andheartdisease.

Insulin, a hormone produced by the pancreas, is the key that unlocks yourcellsandallowsthemtoabsorbglucose,thesugarthatservesasyourbody’smainenergysource.Thecarbohydratesyoueatarebrokendownduringdigestionintosmaller units—glucose, fructose, and galactose—which then enter yourbloodstreamandhead to the liver.The liver thenconverts themall toglucose,whichiseitherstoredintheliverasglycogenorreleasedintothebloodstreamasneeded throughout the body. When your pancreas detects this blood-sugarincrease,itreleasesinsulin,whichhelpstomoveglucosefromyourbloodtotheinterior of your cells, where it’s needed for energy. But in some people, aconditioncalledinsulinresistancedevelops,inwhichthebody’scellsbecomelessresponsivetoinsulinandthenormalamountofinsulinsecretedisnotsufficientto facilitate themovementofglucose intoyourcells.Hence,blood-sugar levelscontinuetorise,andbecauseyourpancreaskeepsdetectinghighlevelsofglucoseinyourblood,insulinlevelssoaraswell.

Thisisaveryunhealthysituationforyourbody.Yourcellsarebeingrobbedofthefueltheyneedtofunctionproperly;theyareessentiallystarving.Becauseyourcellscan’tgettherightamountofglucose(akasugar)intothem,theymaysignalthattheyneedsugar;oneofthetelltalesignsofinsulinresistanceisafiercecraving for carbohydrates.Weight gain often results for a number of reasons:youmaynaturallyreachforeasilydigestedcarbstobringyourenergylevelbackup (compounding the problem); your cells begin slowing yourmetabolism inorder toaccommodate thedecrease inenergy supply; and,because insulin is astoragehormone,itcausesyourbodytostoreextraglucoseasfat(theoreticallyfor lateruse).Most—butnotall—peoplewith insulinresistanceareoverweightor obese, according to a recent report from the StanfordUniversity School ofMedicine,andcardiovascularriskfactorsaresignificantlygreaterinpeoplewhoarebothoverweight/obeseandinsulin-resistant.

Whenleftunchecked,insulinresistancecanleadtoseveralchronicillnesses.First, the high blood-sugar levels set the stage for prediabetes and diabetes.Second, insulin resistance promotes the development of heart disease. Inaddition, since insulin influences the functioning of other hormones (such asestrogen andprogesterone), itmay be a key factor in certain hormone-relatedhealthproblems(suchaspolycysticovariansyndrome,aconditionestimatedtoaffect up to 5millionAmericanwomen).What’smore, insulin resistance puts

majorstressonyourpancreas;researchershavebeeninvestigatingalinkbetweeninsulinresistanceandpancreaticcancer.

Often, there arephysical signsof insulin resistance, suchasdarkpatchesofskinon the frontandbackof theneck,elbows,knees,andknuckles.For somepeople,however, the signs aremore subtle. Fatigue anda feelingof anxietyorjitterinessarecommon.Ifyoususpect thatyoumaybe insulinresistantand/orhave familymemberswho are prediabetic or diabetic, talk to your health careprovideraboutit.Whilecertaingenesmaypredisposeyoutoinsulinresistance,adietpackedwiththewrongkindofcarbscanalso,overtime,increaseyourrisk.Sincerefined,non-nutritiouscarbsareahallmarkofthestandardAmericandiet,we’reallvulnerabletoinsulinresistance.Weemphasizecarefullychoosingcarbsto give you energy while fending off insulin resistance—and helping you findyourwaytoahealthyweight.

Quiz:AreYouatRiskofDevelopingInsulinResistance?

In our food environment, we’re all potentially at risk of developing insulinresistance, and the factors below can contribute. If you’re concerned aboutinsulin resistance, talk to your doctor about whether diagnostic tests arewarranted.Checkallofthestatementsbelowthatapplytoyou.

MostofthegrainsIeatarerefined.

Ieatalotofbread(morethanfourpiecesperday).

Ieatsweetseveryday.

Idrinkoneormoredietorregularsodasaday.

Iofteneatcarbohydrate-onlymealsorsnacks(pasta,crackers,pretzels,cheesepuffs).

Idon’tgetregularaerobicexercise(exercisethatgetstheheartworking,suchasbriskwalking,jogging,rowing,cycling,orswimming).

Icravecarbohydrates,ofteninthelateafternoon.

Ioftenfeelsleepyaftermeals,particularlythosethatcontainmorecarbohydrates(breads,rice,pasta,fruits).

Ihaveafamilyhistoryofdiabetes.

Itendtocarryextraweightaroundmyabdomen.

Ifeelfatiguedquiteoften.

Ihavedifficultylosingweight.

Ihavehighbloodpressure.

Ihavehightriglycerides.

IfeelasifIhave“brainfog.”

Ihavebeentoldthatmyblood-sugarlevelsare“borderline.”

Ifyoucheckedtwoormoreboxes,followupwithyourhealthcareprovidertodiscussyourriskfactors.

EatingforBlood-SugarBalance

Thekeytopreventing(orreversing) insulinresistanceandkeepingyourbloodsugar under control is limiting your carbohydrate intake to foods that won’tcauseaquickspikeinblood-sugarorinsulinlevels.Forthemostpart,thismeansgettingyourcarbsintheformofwholefoodsthatcontainplentyoffiber,suchasvegetables,intactgrains,beans,legumes,nuts,andseeds.Withthesefoods,yourbodyhastoworktoaccessthenutrients,digestingthroughfibrousouterlayers,andglucoseisreleasedslowlyandsteadily.Whenyoueatquicklydigestedcarbs(refined grains, sugar-laden sweets, and super-starchy foods such as potatoes),however,yourbloodsugarspikesrapidly.

Atoolcalledtheglycemicindex(GI)quantifiesthesedifferences.TheGIisarankingofcarbohydrate-containingfoodsthatindicatesthedegreetowhichtheyincreaseblood-sugarlevelscomparedwithdrinkingpureglucose.Thescalegoesfrom1 to 100, and thehigher thenumber, themore closely the food acts likepure sugar in your body. Whereas white rice (a refined grain) has a highglycemic index of 89, theGI of brown rice (an intact grain) is 50.White ricemakes blood sugar spike; brown rice results in a more gradual rise in bloodsugar.Beans, legumes,nonstarchyvegetables,andmany fruitshavea relativelylowGI.Glycemicload(GL)usesthesameprinciplebutismoreusefulinthatittakes into account the amount of food you’re likely to eat; when applied to ameal, GL also includes the effect of other foods that accompany the meal—including proteins, fats, and fiber. For example, while carrots have a high GIwhen eaten alone, they are not generally consumed by themselves in greatquantity,sotheirGLismoderate.

WhileGIandGLareusefultools,there’sasimple,practicalwaytoensurethatyou’reeatingforoptimalblood-sugarbalanceandoverallhealth.Everytimeyoueat,aimforacombinationof slow-burningcarbohydrates (fromvegetables,whole grains, and/or fruits), lean protein, and healthy fat. That “magicformula”holdstrueforbothmealsandsnacks.Insteadofabigplateofpastaanda side of vegetables (mostly carbs), have a small amount of whole-grain orlegumepastawithbroccoli(carbs)andfishorchicken(protein),tossinginsomepesto or avocado (healthy fat). Instead of grabbing just an apple (carbs) as asnack,haveanapplewithsomealmondbutter(proteinandfat).

Low-GlycemicFoodsWorkforWeightLoss

There’ssomeevidencethateatingpredominantlylow-glycemicfoodsmightbeyourbestbetformaintainingweightloss.InastudypublishedintheNewEnglandJournalofMedicine,forinstance,ahigh-protein,low-glycemic-loaddietprovedtobemosteffectiveinhelpingparticipantstomaintainahealthyweight.A totalof772 families tookpart in thestudy, including938adultsand 827 children. To set the stage for weight-loss maintenance, alloverweight adults in the study followed a low-caloriediet for eightweeks,losing an average of about 24 pounds. Then, researchers placed all studymembersononeoffivemealplans:alow-proteindietwithahighGL,alow-proteindietwithalowGL,ahigh-proteindietwithalowGL,ahigh-proteindietwithahighGL,oracontroldiet that involvednospecial instructionsregardingGLlevels.Resultsrevealedthatthehigh-protein,low-GLdietwassuperior toallothermealplans inkeepingparticipants fromgainingbackthe weight they’d shed in the first phase of the study. And this does notmeanyouneedtoexcludevegetablesandfruits,asmostofthemhavealowormoderateglycemicload—andthey’reessentialforgoodhealth.

MoveMore

Eatingwellisessentialforgettingyourbloodsugarundercontrolanddecreasingyourriskofdevelopinginsulinresistance,butso,too,isphysicalactivity.Therearesomanyreasonstomovethroughouttheday:itliftsyourmood,strengthensyour bones, and improves your immune response. Exercise also changes themetabolismofyourentirebody.Themoreyourbodymoves, themoreglucoseall of your muscles require. Tomeet this increased need, muscles are able toshuttlemoreglucoseintotheircellswithouthavingtorelyonlyoninsulin.

Ifyouaren’texercisingregularlyyet,decidewhatyoucanrealisticallydothisweek.Youmight startwith only tenminutes or twentyminutes a day.And itmayhelptothinkofitasmovementasopposedtoexerciseatthestart.Simplytrytomove your bodymore. Start withwhat you know you can accomplish andgradually build up to thirty to sixtyminutesmost days of theweek. Formostpeople,walkingistheeasiestthingtofitin,butdancing,swimming,andbikingare alsowonderful activities towork into your schedule.Many studies suggest

that a combination of cardio exercise and strength trainingmay be especiallyhelpfulinincreasinginsulin’sefficiencyandreversinginsulinresistance.

Pillar3:EatingWholeThe human body evolved to eat food—not refined food or man-madecombinationsofingredients.Initswholenaturalstate,brownorblackricecanbeanutritionalpowerhouse.WholericeisrichinfiberanddeliversahostofBvitaminstosupportyourheart,muscles,anddigestivesystem.Butlikesomanyother grains, rice is often subject to amilling process to increase its shelf life,which does away with its bran and germ and all the precious nutrients heldwithin.This“refined”riceisnutritionallybankrupt.

It’simportanttonotethatthere’sawidespectrumofprocessedfoods,rangingfromminimallyprocessedfoodssuchassteel-cutoatstoheavilyprocessedfoodssuch as frozenpizzas (see “ProcessedFoods: FromFortified toFrankenfoods,”page 227). Whole foods contain a wealth of nutrients and phytochemicals(beneficialcompounds inplants) thatcansustainhealthandstaveoffsickness.And it’snot justaboutwhatprocessing takesaway fromwhole foods—it’salsowhat gets added (salt, sugar, and synthetic chemicals) that’s harmful to health(see“UnwholesomeIngredients,”below).

What’s more, thanks to clinical trials testing the use of supplements thatcontainisolatedvitaminsorminerals,we’velearnedthatsynergymayplayakeyrole in thehealth-boostingbenefitsof certain foods. Inotherwords, thegood-for-youpowerofsnackingonahandfulofalmondsmightbeduetoitsuniquecombinationofvitaminE,magnesium,zinc,fiber,protein,andcomponentsthatscientists don’t yet understand. Whole foods contain a delicate, inimitableinterplayofnutrientsandcompoundsthatisabsentinprocessedfoods,eventhosefortifiedwithaddednutrients.

UnwholesomeIngredients

Whilethecrunch,sweetness,andshineofanapplemayvarydependingonthe time of year or how far the fruit has traveled before landing in yourpalm, processed food is designed to deliver the same texture and taste ineverybite—nomatterhowlongithaslingeredonthestoreshelf.It’sworthtaking a close look at what’s responsible for the uncanny consistency ofhighlyprocessedfoods.Bemindfulofingredientlistsandlookoutforthese

culprits:Sodium.About75percentofthesaltAmericansconsumeeachdaycomes fromprocessed foods.Added to foods todrawout flavor,delay thegrowthofbacteriaandmold,andmasktheunsavoryaftertasteofsyntheticchemicals,allthatsodiumcanraiseyourriskofcardiovasculardiseaseandcertain types of cancer (including stomach cancer). Taking in too muchsodium can also prompt your body to leach calcium from your bones,leavingyoumorevulnerabletoage-relatedbonethinningandosteoporosis.

Trans fats. In the early twentieth century, food manufacturers beganaddinghydrogen tovegetableoil to increase the time it took for theoil toturnrancid.Thosehydrogenatedoils,knownastransfats,havebeenshownto bemore harmful to your heart than saturated fats. Responsible for themoist, gooey texture of packaged muffins, cookies, and cakes—and thecrispnessoffoodssuchaspotatochips,crackers,ramennoodles,andfrozenfoods—trans fats jack up your levels of LDL (“bad”) cholesterol whiledrivingdownyourlevelsofHDL(“good”)cholesterol.Transfatshavealsobeenshowntopromoteinflammationinthebodywithinminutesofbeingconsumed, raising and sustaining levels of the inflammation marker C-reactive protein hours after the meal, and setting the stage for thedevelopmentofinsulinresistanceanddiabetes.Recognizingtheserisks,theFDAhasbeguntheprocessofremovingtransfatsfromthefoodsupply,butkeepaneyeoutfor“partiallyhydrogenatedoil”oningredientlists.

High-fructosecornsyrup (HFCS).Whileweeat far toomuchsugar inall forms, high-fructose corn syrup is particularly unhealthy. HFCS issweeter than regular corn syrup, thanks to processing methods thattransformglucosetofructose(asuper-sweetsimplesugarnotfoundincornsyrupinitsnaturalform).Liketransfats,HFCSischeaptomakeandhighlyfavored by food manufacturers. It’s abundant in sweet as well as savoryfoods,fromsodas,icecream,andjamstospaghettisauce,lunchmeats,andbread.

HFCSfirsthitAmericangrocery-storeshelves in the1970sand isoftenlinked to the start of the obesity epidemic in theUnited States. The bodyhandles the digestion and absorption of HFCS differently than it doesnatural sources of fructose and glucose, and research suggests thatconsumingHFCSmay contribute to a number ofmetabolic disturbances.Routine intake has been shown to promote the accumulation of body fat(especiallyaroundyourbelly).Moreover,unlikeglucose,high-fructosecornsyrup is metabolized by the liver, where it triggers the formation of

triglycerides and cholesterol. Some of these lipids are stored, which cancontribute to fatty liver disease; others are released into the bloodstream,elevating serum levels and increasing your risk of heart disease and otherillnesses.There’salsosomeevidence thatHFCSmightdepleteyourbody’ssupply of chromium (a mineral involved in keeping levels of cholesterol,insulin,andbloodsugarincheck).

Synthetic chemicals. Eating whole means eating clean. Along withpreservatives, dyes, and artificial flavoring and coloring agents, manyprocessed foods contain synthetic sweeteners such as aspartame.Researchshows that aspartame, for example,may threaten your nervous system byinterfering with the normal signaling that occurs between nerve cells. Asimilar response has been noted with monosodium glutamate (MSG),anothersyntheticchemicalcommonlyusedasafoodadditive.

There are even some synthetic chemicals used in food packaging thatcouldcompromiseyourhealth.Forinstance,thetinusedforsomecannedsoups, fruits,andvegetables isoftenlinedwithbisphenolA(BPA),atoxinalso used in the production of plastic water bottles. Mounting evidenceshows thatexposure toBPA(whichappears todisrupthormone function)could promote insulin resistance and the body-fat buildup emblematic ofobesity.

TheFiberFactor

Fiber—the parts of plant foods that your body doesn’t digest or absorb—isessentialforoptimalhealth.FiberfostershearthealthbyloweringyourlevelsofLDL(“bad”)cholesterol,andpossiblybyreducingyourbloodpressure.AhighfiberintakehasalsobeenfoundtobelinkedtolowlevelsofC-reactiveprotein,an inflammation indicator, which suggests that fiber may help reduceinflammationinthebody.Foundtocurbtype2diabetesrisk,ahigh-fiberdietisessential as well for slowing down your body’s absorption of sugar and thuskeepingglucoselevelsundercontrol.Somestudiesevenshowthatgettingyourfilloffibermayhelpthwartthedevelopmentofcoloncancer.

Twotypesoffiberarefoundinwholefoods,solubleandinsoluble.Weneedboth tostayhealthy,andmostwhole foodscontainamix.Soluble fiber,as itsname implies, is soluble in water and forms a gel that helps to slow downdigestion, delaying stomach emptying. This helps you to feelmore full longerafter eating and has a stabilizing effect on blood sugar, helping to improve

insulinsensitivity.Thegel-likepropertyalsoactstointerferewiththeabsorptionofdietarycholesterol.

Solublefiberalsocontributestoahealthypopulationofbeneficialbacteriainthe gut, known as probiotics. It is estimated that the human body—thegastrointestinal tract in particular—is home to between five hundred and onethousand different species of these microbes. Recent studies have linked themakeup of our gut bacteria to weight, immune health, inflammation, chronicillness,andevenmood.Whilemuchremainsunknownaboutthisemergingfieldof science,we do know that the soluble fiber thatwe consume throughwholeplantshelpstosupportahealthypopulationofgutbacteria.Whensolublefiberreaches the large intestinerelativelyundigested, it ferments,providing food forthe probiotics and stimulating the growth ofmore beneficial bacteria. Solublefiberisfoundinabundanceinfoodssuchasgrains(barley,oats,oatmeal,oroatbran), legumes (dried beans, peas, or lentils), nuts, flaxseed, psyllium, fruits(apples, oranges, pears, or blueberries), and vegetables (cucumbers, carrots, orcelery). Includingprobiotic-containingor fermented foods suchasyogurtwithactive cultures, kefir, traditionally made sauerkraut, miso, and tempeh willfurthersupportahealthybalanceofbacteriainyourbody.

Insoluble fiber, often referred to as “roughage,” is not soluble in water. Ittendstohavealaxativeeffectwhileaddingbulktothediet,helpingtospeedguttransitandpreventconstipation.Forinsolublefiber,looktowholegrains(suchas brown rice and barley), wheat and corn bran, seeds and nuts, broccoli,cabbage, edible skins of fruits and vegetables, and dark green vegetables.Notethatmanyfruits,vegetables,andwholegrainscontainbothtypesoffiber.

Becauseeatingfiber-richfoodstendstohelpyoufeelfull,high-fiberdietsareoften closely linked to success inweight loss. You can experimentwith fiber’seffectsonfullnessforyourselfintheexercisebelow.

Exercise:FiberandFullnessExperiment

1. Using the Hunger-Fullness Scale, do this experiment: Drink 4 ounces of apple juicewhen you are moderately hungry (2.5 on the scale). Rate your hunger or fullnessimmediatelyafterwardandrecorditinyourjournal.

2. The next day, eat one medium apple when you’re moderately hungry and rate yourhungerorfullnessimmediatelyafterward.

3.Howdidthetwocompare?Doesthefact that the4ouncesof juiceandonemediumappleareequivalentincaloriessurpriseyou?

Theapple, awhole food, shouldhavebeenmore filling than the juice—andkept you full longer. The apple contains fiber,which fills you up, slows downyourbody’sdigestion,andleadstoarelativelyslowriseinbloodsugar.Becauseapplejuicecontainsnofiber,itisn’tfilling—andyourbodydigestsandabsorbsitquickly,resultinginarapidriseinbloodsugar,followedbyarapiddrop.

While “fiber-enriched” processed foods (including snack bars, cereals, andcookies)havegained inpopularity in recent years—especially amongdieters—research shows that such foodsmaydo little to tameyourhunger. In a recentstudy published in the Journal of the Academy of Nutrition and Dietetics, forinstance, scientists found that fiber-fortified chocolate bars failed to increasesatiety (butdid causeuncomfortable side effects like gas andbloating in studyparticipants).Again,isolatingingredientsdoesnotprovidethebenefitsofwholefoods. Rather than scouring labels, you can keep in mind Michael Pollan’sadvice: “Don’t eat anything your great-grandmother wouldn’t recognize asfood.”

ProcessedFoods:FromFortifiedtoFrankenfoodsWe’reoftenasked,“Iseverythingthatcomesinapackagebad?”Theanswerisno.Anyfoodthathasbeenhandledormanipulatedisaprocessedfood.Baggedspinach,milk,fortifiedorangejuice,andpre-choppedvegetablesareallprocessed.Butthere’sanenormousdifferencebetweenthesefoodsandheavilymanipulatedcombinationsofingredients,suchasfrozendinners.

Processed foods exist on a spectrum.Onone end arewhole foods thathavebeenpreppedforus,suchasroastednuts.Theseminimallyprocessedfoodscanbeanenormoustime-saverandhaveaplaceinahealthydiet.Onthe other end are heavily processed foods, which we sometimes callFrankenfoods. These foods resemble nothing in nature and often containdozensofingredientsusedtothicken,color,preserve,stabilize,homogenize,or flavor the “food.” They are also typically very high in added sodium,unhealthy fats, and sugar. In themiddle aremoderately processed foods,suchasnutbutteranddriedfruit.

Seethechartbelowforexamples,butalsokeepinmindthatwithmanyfoods, there’s a spectrumof choices.Take bread.Many grocery stores sellfreshlymadebreadthatcontainsfewingredients—thiswouldbemoderatelyprocessed food. Wonder Bread, on the other hand, is heavily processed.Always read labelswhen you’re buyingpackaged foods, and don’t assume

thatlabelssuchas“natural,”“organic,”or“vegetarian”meanthatafoodishealthy.BecausetheFDAdoesn’tdefinetheterm“natural,”manufacturerscanuse it evenwhen theirproductscontainheavilyprocessed ingredients.Packaged products that tout “organic ingredients” often also containunhealthy oils or other man-made ingredients. One popular brand ofvegetarian imitation-chicken nuggets containsmore than fifty ingredients,includingpreservatives,stabilizers,andflavorenhancers:Frankenfood!

Minimallyprocessed Moderatelyprocessed Heavilyprocessed

Fresh,cut-upfruit Fruitjuiceordriedwholefruit Flavoredfruitrollsorgummies

Pre-choppedvegetables Freshfrozenvegetables Frozenvegetablesidesinsauces

Veggiechips

Sardines Salmonburgers Fishsticks

Steel-cutoats Instantoats Toastedoatcereal

Shellednuts Nutbutter Peanutbuttercup

Exercise:TrackYourProcessedFoodIntake

1.Withouttryingtochangeyourbehavior,spendaweekpayingattentiontohowmuchofyour diet is whole and how much is moderately or heavily processed. Write downeverything you eat for breakfast, lunch, dinner, and snacks. And don’t forget to keepusingyourhunger-fullnessratingsasyoudothis.Attheendoftheweek,makealistofallyourwhole foodsandall yourpackaged/processed foods.Whichdidyoueatmoreof?Whatwastherelationshipbetweenyourfullnessscoresandwhetheryouatewholeorprocessedfoods?

2.Trytofindtwoorthreewaystoshifttowardwholefoods.Ifyoueatpackagedbreakfastcereal,forinstance,trysteel-cutoatswithwalnutsandblueberries.Ifyoueatchipsforanafternoonsnack, trysugarsnappeaswithhummus. Insteadofa frozendinner,makeasimplemealofroastedvegetablesandfishorchicken.

Pillar4:EataPlant-BasedDietFormuchofhistory,humanbeingsreliedonthemedicinalpropertiesofplantsto treat commonmaladies andmaintain good health. Teemingwith vitamins,minerals, and phytochemicals—natural compounds that protect and nourishyourcells—plantsare the foundationofahealthydiet.Today,more thanever,weneedtoeat“defensively”;aplant-baseddietisourbestweaponinhelpingour

body cope with the effects of ongoing stress, inflammation, and exposure toenvironmentaltoxins.Studiesshowplantfoodsoffercompoundsthatchangetheexpressionofcertaingenes,potentiallystoppingdiseasebeforeitgetsafoothold.Bymakingplantfoodsthebedrockofyourdiet,you’llhelptoprotectyourbodyagainstillnessandencourageahealthyweight.

Studiesreleasedinthelastdecadehaveshownusjusthowpowerfullyaplant-based diet contributes to goodhealth. For a report published in theAmericanJournal of Clinical Nutrition, for instance, Harvard School of Public Healthresearcherssizeduptheavailablestudiesonplant-basedfoodsandpreventionofcardiovasculardisease.Theirfindingsrevealedthatahighintakeofplant-basedfoods is linkedtosignificantly lowerriskofcoronaryarterydiseaseandstroke,andthatfollowingaplant-baseddietfeaturinghealthyfats,wholegrains,omega-3fattyacids,andabountyoffruitsandvegetablescouldbeintegraltopreventingchronic disease. There’s evidence that sticking to plant-based foods is key toeasing inflammation; as noted earlier, vegetables and fruits have an anti-inflammatoryeffect,asdoherbsandspicessuchasgarlic,cinnamon,ginger,andturmeric.Eatingplantfoodsalsocontrolsyourbloodsugarandprotectsagainstinsulinresistance,reducingyourdiabetesrisk.Andsomeresearch,includingonestudy from theAmerican Journal ofMedicine, suggests that following a plant-baseddietcouldhelppromoteweightloss,evenwithoutrestrictionsonportionsizeandcalorieintake.

Plantfoods—vegetablesandfruits,wholegrains,nuts,seeds,beans,legumes,herbs,andspices—serveasourmostreliablesourceofthenutrientsweneedforoverallhealth.Andthatincludesprotein,amacronutrientessentialforbuildingmuscles and generating new cells, hormones, and antibodies. In the standardAmericandiet,proteintypicallycomes intheformofmeatandotherproductsfrom animals, many of which are fed genetically modified grains in place ofomega-3-richgrassesandhavebeenraisedonantibiotics.Byuppingyourplantproteinanddecreasingyouranimalprotein,you’lldrasticallycutbackonbothoftheseunwelcomeadditions to thediet (aswell as the growth-hormone residuefound in themeatofmany commercially raised animals,which some researchsuggestsmaybeharmful).

Plant-basedproteincanalsoprovideyouwithuniquecompoundsshowntoenrich your health—isoflavones in soy foods such as edamame, miso, andtempeh, for instance, appear to lower cholesterol, strengthen bones, and offersomeprotectionagainstbreastandprostatecancer.

PlantProteinPower

Belowareplantfoodsthatprovidesubstantialprotein.

•Beans(black,cannellini,kidney,pinto,chickpeas)•Lentils(red,green,brown)•Soy(edamame,tempeh,miso)•Peanuts•Nuts(almonds,walnuts,pecans,cashews,pistachios)•Seeds(pumpkin,sunflower,sesame,chia,hemp,flax)

ProtectYourBodyfromOxidativeStress

Aplant-baseddiet is also a terrificway to fortify yourbodywithantioxidants,yourbestdefenseagainstoxidativedamage.Freeradicalsaredamaged,unstablemoleculesthatareformedinmanageableamountsasanaturalbyproductofourmetabolism—and in greater amounts when you’re exposed to environmentaltoxinsor thesun’sultravioletrays.Freeradicalshuntdownothermolecules tosteal electrons from their cell membranes in an attempt to gain stability; thisprocess is referred to asoxidativedamage.The cellmembrane,which controlswhatgetsinsideourcellsandwhatremainsoutside,helpstoprotectourDNA—the genes that control all cell functions. When a cell is bombarded by freeradicals beyond that which the body is able to handle, the cell membrane isweakened, resulting in DNA damage that changes the cell’s functioning andstructure.Whileourbodiesnaturallygenerate compounds that counteract freeradicals—built-in antioxidants such as glutathione, catalase, and superoxidedismutase, for example—our systems can get overwhelmedwhen assaulted bytoomany roguemolecules.Toomuchoxidativedamageover timeexceeds thebody’sabilitytocopeandistermedoxidativestress,whichravagesourhealth.

Imagine the oxidative damage that is visible on the surface of a banana orapplewhenexposedtotheair.Thisissimilartotheoxidativedamageourcellsare exposed to, which results in free radical production. And just as we canprevent the fruit from browning with the addition of lemon juice (anantioxidant), so too canweprevent or lessen thedamagedone toour cells bychoosing foods that are less inflammatory andhigh in antioxidants. Ideally, asfree radicals bombard our cells, a plethora of phytochemicals comes to the

rescue. Scores of essential nutrients found in plants offer antioxidant effects—including vitamin C (a water-soluble antioxidant that protects the wateryinteriorofourcells),vitaminE (a fat-solubleantioxidant thatprotectsourcellmembranes,whicharecomposedoffattyacids),selenium,andsulfur.Scientistshave identified thousands of these compounds and continue to identifymore,with benefits ranging from improved cardiovascular function to protectionagainstcancer(see“PlantPower,”page233).

Increasingly linked to chronic disease, oxidative stress also speeds up agingitself on a cellular level. Research shows that oxidative stress can lead toshorteningofthetelomeres,structuresattheendofDNAstrandsthatsafeguardourgeneticmaterial.Astelomeresgetshorterandshorter,cellslosetheirabilitytodivide,eventuallydyingoffandadvancingtheagingprocess.Butbykeepingyour body flush with antioxidants, you can help short-circuit oxidative stress:these selflessmoleculesdonateelectrons to free radicals (thuspreventing themfrom going after more of your cells) and also help mend existing oxidativedamagetoyourDNA.

BuildYourPlantBase

If you’re eating the SAD, shifting to a plant-based diet takes intention andcommitment.While theUSDA foodpyramidused to recommend five tonineservingsofvegetablesandfruit,weadvisepeopletobemoreambitiousthanthatandaim fornine to eleven servings—ideally, six to nine from vegetables andtwo to three from fruit. (See page 294 if you’re unsure what constitutes aserving.) The best way to achieve that is to use every meal and snack as anopportunity to get a couple of servings of vegetables and fruit. Think of it asbuilding a solid, protective foundation—your body’s plant base. Challengeyourself:howmanyveggies canyoueatbefore4P.M.?Hints:Chopup spinachand tomatoes and add them to scrambled eggs; eat a bed of leafy greens andcurriedlentilsforlunch.

Youcanalsoretrofitsomeofyourfavoritedisheswithsomesimpleadditionsthatupyourdoseofvegetables,fruit,andplant-basedprotein:•Shredveggies—suchaszucchini,carrots,orbroccoli—andaddthemtosauces,casseroles,salads,andsandwiches.

•Substitutemashedblackbeansforsomeorallofthemeatinmeatloaf,meatballs,orburgers.•Addbabyspinachorothergreens,suchaskale,tofruit-basedsmoothies.•Thickencreamysaucesandsoupwithsilkentofuoramaranthandmillet.

•Addchoppednuts tosalads,oatmeal,yogurt,cookies,andcasseroles,or substitutenut flours forsomeorallofthewheatflourinrecipes.

• Put avocado slices on sandwiches and in salads, or use as a spread in lieu of mayonnaise onsandwiches;mixwitheggsforatwistoneggsalad.

•Addgroundflaxseed(soldpre-groundasflaxmeal)tosmoothies,yogurt,andoatmealforahealthydoseofplantomega-3sandmixedfibers.

Themoreyouincreaseyourplantbase,thelessroomthereisforrefinedandprocessedfoods.Wetalktoclientsaboutcrowdingout:you’resobusyeatingthegood stuff—vegetablesand fruit,wholegrains, and legumes—thatyou’ll crowdout(maybeevenforgetabout)thebadstuff.

PlantPower

Here are six key phytochemicals found to boost health and support ahealthyweight:

Phytochemical: anthocyaninsHowitheals: Showntoslowoxidativestressandimproveblood-sugar

metabolism,anthocyaninsmayhelplowerbloodpressureandcholesterol.Animalresearchalsodemonstratesthattheymayhelppreventobesity.

Wheretogetit:berries,pomegranates,redgrapes,kidneybeans

Phytochemical: indole-3-carbinolHowitheals: Preliminaryresearchsuggeststhatindole-3-carbinolcan

bringaboutbeneficialchangesinthewayyourbodybreaksdownestrogenand,inturn,boostyourdefenseagainstthedevelopmentofcertainestrogen-sensitivecancers(suchasbreastcancerandcervicalcancer).Itisalsoanimportantsourceofsulfurcompoundsessentialtosupportthedetoxifyingroleoftheliver.

Wheretogetit:cruciferousvegetables(includingdarkleafygreens,broccoli,cabbage,turnips,andBrusselssprouts)

Phytochemical: lignans

Howitheals: Atypeofphytoestrogen(aclassofphytochemicalswithestrogen-likeeffects),lignansmayhelppreservebonehealth,reducecholesterol,andcurbtheriskofbreastandovariancancer.

Wheretogetit: flaxseed,pumpkinseeds,oats,beans,andberries

Phytochemical:quercetinHowitheals: Inadditiontodampeninginflammation,quercetinappears

toactasanaturalantihistamineandhelpsalleviateallergysymptoms.There’salsoevidencethatquercetincanstimulatetheimmunesystemtofendoffthecommoncold.

Wheretogetit: redonions,apples,blacktea,buckwheat

Phytochemical: lycopeneHowitheals: Lycopeneshowspromiseinthepreventionofprostate

cancerandlungcancer.Alsofoundtofightoxidativestress,itmayhelplessentheriskofcardiovasculardisease.

Wheretogetit: tomatoes,watermelon,pinkgrapefruit,papaya

Phytochemical: curcuminHowitheals: Apowerfulanti-cancerandanti-inflammatorycompound,

curcumin—theactiveingredientinthespiceturmeric—hasbeenshowntohaveimmensehealingpotential.Researchsuggeststhatitmayhelppreventintestinal,skin,andlivercancersandpotentiallystopcertaincancersfromprogressingbytriggeringtumorcelldeath(apoptosis).Italsomayinhibitthebuildupofamyloidbeta,asubstancethatformsthebrainplaquesassociatedwithAlzheimer’sdisease.Animalresearchsuggeststhat,inaddition,curcuminmayhelpdiscourageweightgainbystallingthespreadoffattissue.

Wheretogetit:Turmericisavailableinpowderedform(andsometimesfresh)ingrocerystores.It’scommonlyusedasaningredient

incurryandcanbeaddedtosoupsandstir-fries.

TakingStock

Thequestionnairebelow,createdby the Institute forFunctionalMedicine,canhelp to give you a ballpark sense of howwell you’re eating.As you’remakingchanges inhowyounourishyourbody,comebacktothisquestionnairetoseehowyourscorechanges.(Notethatsomeoftheservingsizesdifferslightlyfromtheoneswebaseourrecommendationson,foundonpage294.)

HowHealthyIsYourDiet?

Circleyouranswersaftercarefulthought,thenaddupyourpoints(numbersinparentheses).

1.Howmanyfruitsdoyounormallyeateachday(1/2cupfreshor1/4cupdriedfruit,1mediumpiece,1cupunsweetenedjuice)?A.0(–2)B.1(0)C.2to3(+2)D.4ormore(+3)

(score)_____

2. Howmany vegetable servings do you normally eat each day (1 cup leafygreens,1/2cupanyotherveggie,raworcooked)?A.0(–4)B.1(0)C.2(+1)D.3(+2)E.4ormore(+3)

(score)_____

3.Howmanydifferentvarietiesofvegetablesdoyoueatinanormalmonth?A.2orless(–4)B.3to4(0)C.5to6(+1)

D.7to8(+3)E.9ormore(+4)

(score)_____

4.Howmanytimesdoyoueatdriedbeansorpeas(legumes,lentils,chickpeas,kidneybeans,greenpeas,etc.)inanormalweek?A.0(–2)B.1to2(0)C.3to4(+1)D.5to6(+2)E.7ormore(+3)

(score)_____

5.Howmanytimesdoyoueatredmeatinanormalweek?A.6ormore(–4)B.4to5(–3)C.1to3(–1)D.Lessthanonceaweek(+2)E.0(+3)

(score)_____

6.Howmanytimesdoyoueatinafast-foodrestaurantinanormalweek?A.6ormore(–5)B.4to5(–4)C.1to3(–3)D.Lessthanonceaweek(–2)E.0(0)

(score)_____

7.Inatypicalday,whatdoyoudrinkmostoften?A.Soda(regularordiet)(–4)B.Caffeinatedcoffeeortea(–1)C.Decaffeinatedcoffeeortea(0)D.Milkorfruitjuice(0)E.Herbalteaorwater(+3)

(score)_____

8.Howmany12-ouncecansofsodadoyoudrinkinanormalday?A.6ormore(–5)B.4to5(–4)C.2to3(–3)D.1(–2)E.Lessthan1(–1)F.0(0)

(score)_____

9.Howoftendoyoueatfishinatypicalweek?A.Never(–2)B.Once(+1)C.Twice(+2)D.3to5times(+3)

(score)_____

10. In a typical week, how often do you eat whole grains (100% whole-grainbread,wholeoats,brownrice,quinoa,wholeryecrackers)?

A.Never(–3)B.1to2timesaweek(–1)C.3to4timesaweek(0)D.5to6timesaweek(+1)E.1ormoretimesaday(+3)

(score)_____

11.Howoftendoyoueatsweetssuchascookies,cake,oricecream?A.1ormoretimesaday(–3)B.Everyotherday(–2)C.Twiceaweek(–1)D.Onceaweek(0)E.2to3timesamonth(+1)F.Rarely(+3)

(score)_____

Yourtotalscore_____________Scoring:22–28:Greateatinghabits

17–21:Prettygoodeatinghabits10–16:Needssomeimprovement9orless:Needsmuchimprovement;trytochangeonehabitatatimeSettingYourIntentionUnderstandingthepowerfulwaysthatfoodaffectsyourhealthisonething;puttingthatknowledgeintopracticeisanother.Alongwithpracticingyourmindfulnessskillsandcreatingsustainablegoals,settinganintentionisapowerfultoolforchange.Youalreadypracticedsettingintentionwhenyouvisualizedyour“bestself”inchapter1.Nowyou’llfocusyourintentiononyourrelationshipwithfood,sothatultimately,themajorityofyourchoicesareworthyofyourbestself.

We’vefoundthathowweeatis informedbywhatweexpectfromourfood.Forsomepeople,foodissimply“fuel”togetthroughtheday.Forothers,eatingisprimarilyaboutentertainment.Withoutjudgment,givesomethoughttowhatyoucurrentlyexpectfromfood—or,statedanotherway,howyouusefood.Forexample:•Tocelebrate

•Tocomfortortobecomforted•Todistractmyselffromotherproblems•Tohonormycultureandtraditions•Outofnecessity•Toavoidillness•Toheal•Toentertainmyselfwhenbored•Tosocialize•Togetenergyforday-to-dayactivities•Toageinthehealthiestwaypossible•Tohelpprotectagainstchronicillness

Someofourunderlyingexpectationsabout foodarerealistic; foodisagreatsourceofenergyandcanhelpuspreventillness,forinstance.Otherexpectationscangetusintotrouble.Whileeveryoneengagesincomforteatingsometimes,wetend to make unhealthy choices when comfort is our primary expectation offood.

By setting our intention on eating in order to provide our bodies with anourishing foundation for good health, we can begin to shift our underlyingexpectationsoffood.Whenthishappens—whenweexpect foodtosupportour

health—choosing nourishing foods over harmful foods becomes clearer andeasier.

Knowingwhatyounowknow,areyoureadytosetyourintentiononeatinginawaythatdeeplysupportsyourhealthandisworthyofyourbestself?

GeneticsIsNotDestinyWe see a lot of patientswithweight-related chronic illnesses like diabetes andheart disease, andmany attribute their conditions to “bad genes.” Each of usinherits thousands of genetic sequences from our parents and grandparents,some ofwhich predispose us to certain conditions and diseases (given certainconditionsorenvironments).However,newresearchshowsthatmostofusareinnowaydestinedtofollowourparents’andgrandparents’historyofillness.

Overwhelming evidence in the emerging field of epigenetics demonstratesthat while we all inherit genetic proclivities toward certain conditions andillnesses, howwe live—including the air we breathe, the water we drink, howmuchwemove our bodies, andwhat and howmuchwe eat—affects whetherthose genes get expressed or not. Nutritional genomics is a specialty withinepigeneticsthatfocusesonhowthefoodsweeatinformandinstructourDNA.Overtime,theseinstructionshavethepowertokeepthegenesformanychronicdiseases switched in the “off” position, effectively silencing them. And guesswhat? The wide variety of healthy, whole foods we’ve recommended—plantfoods in particular—work to do just that. Even with a strong family history,whenwe optimize our biochemistry through a plant-based,whole-foods, anti-inflammatorydiet,wecanbegintochangeourdestiny.

CHAPTER11

HowMuchFoodDoYouReallyNeed?

“Mydoctortoldmetostophavingintimatedinnersforfour.Unlesstherearethreeotherpeople.”

—OrsonWelles

Just as we get conditioned to the quality of food we eat, we get used to thequantity,be it justenoughor far toomuch.And far toomuch hasbecome theorderoftheday.Inrestaurantsandathome,portionshaveballoonedinthelastfifty years, taking our waistlines along with them. In addition to eatingsupersized portions, our between-meal eating and sweetened-beverageconsumptionhaveskyrocketed.Anditdoesn’ttakemuchtopackonthepounds:considerthatevenanextrathreebitesperdayoffoodmayaddupto100extracaloriesperday.With365daysinayear,thatisanestimatedextra10poundsperyeargained—fromthreeextrabitesaday.Evenhalfofthatcaneasilyexplaintheweight“creep”thatsomanyofourclientsreport.Youmaynotnoticeanextra5poundsoverthecourseofayear,butastheyearsanddecadespass,itbecomessignificant.Besideshaving adirect, damaging effect onmillionsofAmericans’weightandoverallhealth,theportionexplosionhasdistortedourperceptionofwhatisnormal,leavingmanypeople—perhapsmostpeople—withnoconceptofwhatconstitutesameal’s(oraday’s)worthoffood.

Tocounteracthabitualovereating,weneed,firstandforemost,arealitycheck—andthenarealisticplanforcuttingback.Inthischapterwe’llfocusonhowtoadjustyourintakemindfully.

RealityCheckEatinginawaythatprioritizesyourhealthgoalsandcultivatingin-the-momentawareness is the healthiest,most effectiveway to curb overeating andmanageyourweight for the longhaul.That in-the-moment awareness reminds you tocheck in—AmIhungry?Whyam I eating this?Howwill I decidewhen to stopeating?Willacoupleofbitesofthissuffice?Isthisfoodsupportingmyhealth?

Understandingyourownbody’senergyneeds—andhowmuchfoodyoutakein versus how much your body uses—is one important piece of the weightmanagement puzzle.While keeping inmind that food functions differently ineachofusandprovidesinstructiontoourcells,let’sconsidertheroleoffoodasfuel for the body. You might remember from high-school chemistry that acalorie is theamountofenergy it takes to raiseagramofwaterbyonedegreeCelsius. How many calories you need depends in large part on your level ofactivity and your basalmetabolic rate—the number of calories your particularbodywouldrequiretoperformthebasicbodilyfunctionsifitwereplantedonacouchallday(justbreathing,metabolizing,etc.).Ifyou’recurious,youcangetarough estimate of your rate—along with how many calories you need tomaintain your current weight or lose weight—at webmd.com/diet/healthtool-metabolism-calculator.Keep inmind, though, that the formulascurrentlyusedtocalculatetheseestimatesarebasedonaveragesfromhugenumbersofpeople,andrecentdatashowtheseestimatesarehighlyinaccurateforsomeindividuals,particularlypeopleoverforty.

While there’s a lotmore to weightmanagement than a simple “calories inminuscaloriesout”equation,ingeneral,ifyou’reregularlytakinginmorefoodthan your body is using, you’ll see your weight start to creep up, and if youregularlytakeinsignificantlyless,you’llloseweight.GiventhatmostAmericansareconsumingvastlymorethantheirbodiesneed,andthatdietingdoesn’tworkinthelongterm,weneedtofigureouthowtoshiftourintakeinwaysthataresustainable and nourishing. That starts by looking at exactly where our extracaloriescomefrom.

Culprit1:CalorieBombs

Shelley, age 42, came to uswith a commonweight-gain story. Shehad gainedabout 30 pounds since graduating from college, but had no idea how ithappened.“Ididn’tgainitallatonce,”saidShelley.“Itcameonreallyslowly,soslowlyIdidn’tevennotice.”Unlikemanyclients, shedidnothaveahistoryof

yo-yo dieting, and she didn’t eat dessert often. But when Shelley began reallytrackingherdiet,sherealizedthatshefellpreytothebiggestovereatingculprit:caloriebombs.

Calorie bombs are another name for the gigantic portions that are far tooeasy to swallow:a2,000-calorieplatefulof fettuccineAlfredo fromtheall-you-can-eatbuffet,a350-caloriedelibagel(andthat’swithoutthecreamcheese),ora750-calorieCobb salad. Food companies and restaurants have tapped into theAmericanloveaffairwithabundanceand“gettingagooddeal.”Theyhavefoundcreative ways to offer excessive portions of low-cost food to feed our eagerpalates. Pasta, bread, cheap oils, and sugar—ingredients that pack on pounds,increase inflammation,andwreakhavoconbloodsugar—costrestaurantsverylittleandkeepcustomerscomingbackformore“abundance.”Theall-you-can-eat buffet is one giant calorie bomb.Other calorie bombs are valuemeals andcombos, inwhich cheap, high-calorie drinks and fries are added to ameal fornext-to-nothingcost-wise.Asupersizedsoftdrink,toppingoutatover50ouncesand600calories,isacaloriebombinandofitself.

Butthedamageisn’tconfinedtorestaurants.Peoplequicklygotusedtoout-to-eat portions and started filling up their plates at home with mountains offood, whether eating a vegetable stir-fry, lasagna, or a simple bowl of cereal,which was the case with Shelley, the client who had unconsciously gained 30poundssincecollege.“Itwasgranola—healthystuff—withnutsandoats,andIalways added a lot of fruit and yogurt. Then I measured it one day. Eighthundred calories!That’smore thanhalf ofwhatmybodyneeds for thewholeday.”

Wealso startedaddingall the restaurant extras—anice loafof crustybreadandextra-virginoliveoilonlasagnanight,chipsandsalsaalongsideourburritos,and, of course, dessert after every meal. Slowly but surely, supersized mealsbecamethenewnormal.

SizeMatters

Consider howportion sizes have grown for a few standardAmerican dietstaples. None of these foods were ever healthy, but their expanded sizesmeanthattheynowinflictevenmoredamagethanbefore.

Food 1950s Today

Hamburger 3.9oz. upto12oz.

Frenchfries 2.4oz. 6.7oz.Pasta 1.5cups 3cupsBakerymuffin 3oz. 6.5oz.Soda 7oz. 12to50oz.

Supersized meals tend to be made up of refined foods that, consumedregularly over time, can cause inflammation.The larger the portion, themoredamage that’s caused. The exercise below will give you a sense of how yournormal portions compare with what your body needs to maintain (or lose)weight, and how many calories you consume on an average day and in anaverageweek. Itmay feel tedious,but stickwith it,because theknowledgeyougain is invaluablewhencombinedwithmindful eating skills andhealthyeatingprinciples.Youmayneverlookatabagelthesamewayagain.

Exercise:TrackYourPortions

There’sonlyonewaytoknowforsurehowmuchyou’reeating,andthat’stotrackyourportionsforaweek(orlongerifneeded).Ideally,measureyourfoodafteryou’veplateditbutbeforeyoueat.It’snaturaltoeatlesswhenyou’repayingattention,butrememberthatyou’rejustgatheringinformation.Trytomeasurewhatyouwouldnormallyeat.Later,you’llfindouthowyourportionscomparewithhealthyportions.Asalways,cultivatekindnesstowardyourself.Ifyoufindyourselfthinking self-critical thoughts, replace them with a neutral thought such as, “I’m just learning;nowIknow.”Youhavetostartsomewhere.Eventuallyyouwillbeabletoeyeballyourportions.

•Pasta,grains,cereal,andbeans/legumes.Supposeyoueatdrycerealoroatmealinthemorning, or pasta for dinner. Serve up your normal portion, and then pour it into ameasuringcup.

•Vegetablesandfruit.Whenpossible,measuretheexactquantity.Butit’salsofinetonote“1smallbanana,”“1largecarrot,”or“halfalargeapple.”

•Liquids.Forcaloricbeverages(anythingother thanwaterandplain teaorcoffee),pourwhat you’d normally pour and then measure it. For milk in cereal, start by pouring 8ouncesofmilkinalittlepitcherandaddingittothecerealfromthemeasuringpitcher.Keepaddingmeasuredamountsuntilyougettoyournormalportion.

•Oilsandsauces. It’s important to includeoftenoverlooked ingredients inyour tracking,such as cooking oils and sauces. If you’re able to pour back and measure, do so;otherwiseusethetechniquedescribedformilkincerealasyou’readdingittoyourfood.

Attheendoftheday,calculateyourtotalcalories;onlinesourcessuchasmyfitnesspal.com,sparkpeople.com, or WebMD.com’s “Food-o-Meter” make it easy, as packaged foods andcalorieandservingamountsarelisted.Beaspreciseasyoucan;don’tforgetthatpatofbutteryouaddedtoyoursweetpotato.Whatyou’reaimingforisasolidballparkfigure.

BeVigilant

A lot of our clients express dismay that eating enormous portions is so easy.“Shouldn’ttherebesomesortofstopmechanisminourbodies?”askedKerrie,50,oneday.Weactuallyhaveseveralstopmechanisms(seechapter5),butinourbusy,loudworld,weusuallyoverridethem.Ifourmindisoffbusyingitselfwithsomething other than the meal we are eating (TV, computer, driving, movie,talking,etc.),wearedissociatedfromtheactofmindfuleatingandlikelytomissthesubtlecuesthatsuggestwestop.

PortionPlates

One strategy thatmakesongoingportion trackingmucheasier is tomakeyourown“portionplates”usingbowls,glasses,andotherservingpiecesthatyouhaveinyourhome.Measureouttypicalportionsizesyouareaimingforandseewhatdishesbestfit.Forexample,chooseaparticularbowlthatholdsonly1cupofcereal,aglassthatholds8ouncesofabeverage,orabowlthatholds1/3cupofgrains.

Aswediscussedinchapter5,wetendtoeatnearlyallthefoodonourplate(92percent), regardlessof the sizeof theplate.Andafterward,we’reoftennotaware of whether we’ve eaten a little or a lot. In studies, researchers offer acertainamountofaparticulardish—acupandahalfofmacaroniandcheese,say—and then a much larger portion of the same food on a separate occasion.Acrosstheboard,peopleeatsignificantlymorewhengivenalargerportion,uptoone-thirdmorecalories.Buthere’sthereallyremarkablething:peoplereportsimilar feelings of fullness despite the calorie differences—and the majorityreport not noticing any difference in portion size. In one study, for example,subjects who were served an eight-, ten-, or twelve-inch sandwich reportednearly identical ratings of fullness. The take-homemessage?Cultivating yourabilitytonoticesubtlecuesforfullnesswillhelpyoufeelsatisfied,evenwithsignificantlysmallerportions.

Thisphenomenonmightseemlikeadesignflaw,butitmakessensewhenyouremember that the human body and brain have evolved for survival—whichhistoricallyhasmeant famine rather than feast. Inotherwords,we’rebetter atnoticingwe’rehungrythanweareatnoticingwe’refull.It’salittlelikeourstressresponse,whichturnsonmuchmoreeasilythanitturnsoffinourbusytwenty-first-centuryworld.Ourbodiesandbrainsarebuilttorespondtotheoccasional

saber-toothed tiger and to a scarcity of food—not to unrelenting stress andunlimited access to refined carbohydrates and fats. Our biology is not a greatmatch for the modern world, a fact that makes it all the more critical toincorporatethemindfulnessskillsandtoolsintoyourdailylife.

InsightsandInspirations:Kris,age39

Istoppedusingourregularpastabowls—thebig,widekind—whenImeasuredand realized they could holdmore than 5 servings of pasta. Iwent out andboughtaprettycobalt-bluebowlaboutthesizeofmyhandscuppedtogether.Ieatalotless,justhavingmadethatsimpleswitch.

Inanother100millionyears,maybeourbiologywilladapt.Buttherearewaystocounteractcaloriebombs in themeantime.Checkout thecharton thenextpage to get a sense of how to eyeball healthy portions (see page 216 for ourrecommendationsonhealthycookingmethodsformeat).Notethatportionsarenot thesameasservingsizes.Aservingsize isa standardamountofa typeoffoodthatisusedinrecommendationsbyconsumer-healthorganizationsandcanvarydependingonthesource.Aportionistheamountoffoodthatyouchoosetoeatatanytime,whichmaybemoreorlessthanaserving.

HealthyPortionsCheatSheet

PORTIONSIZEYOURPLATE

1/2 PLATE VEGETABLES: Fill half your plate with a colorful assortment of differentvegetablesforgoodnutritionandtastestopleaseyourpalate.

1/4 PLATE PROTEINS: Low-fat proteins are good for your heart and better for yourwaistline.Bake,broil,orgrillyourwaytoadeliciousandhealthymeal.

1/4PLATESTARCHES:Whole-grainstarchesaregoodforyourheartandkeepyoufeelingfuller longer. While foods like yams, potatoes and corn are considered vegetables, theyarehighinstarchandshouldbeplacedonthispartofyourplate.

BASICGUIDELINES

1cup=baseball

1/2cup=lightbulb

1ozor2tbsp=golfball

1tbsp=pokerchip

1sliceofbread=cassettetape

3ozchickenormeat=deckofcards

3ozfish=checkbook

1ozlunchmeat=compactdisc

3ozmuffinorbiscuit=hockeypuck

11/2ozcheese=3dice

GRAINS1cupofcerealflakes=baseball1pancake=compactdisc1/2cupofcookedrice=lightbulb1/2cupcookedpasta=lightbulb1sliceofbread=cassettetape1bagel=6ozcanoftuna3cupspopcorn=3baseballs

FRUITS&VEGETABLES1mediumfruit=baseball1/2cupgrapes=about16grapes1cupofstrawberries=about12berries1cupsaladgreens=baseball1cupcarrots=about12babycarrots1cupcookedvegetables=baseball1bakedpotato=computermouse

MEATS,FISH&NUTS3ozleanmeat&poultry=deckofcards3ozgrilled/bakedfish=checkbook3oztofu=deckofcards2tbsppeanutbutter=golfball2tbsphummus=golfball1/4cupalmonds=23almonds1/4cuppistachios=24pistachios DAIRY&CHEESE11/2ozcheese=3stackeddice1cupyogurt=baseball

1/2cupfrozenyogurt=lightbulb1/2cupicecream=lightbulb FATS&OILS1tbspbutterorspread=pokerchip1tbspsaladdressing=pokerchip1tbspmayonnaise=pokerchip1tbspoil=pokerchip

SWEETS&TREATS1piecechocolate=dentalflosspackage1brownie=dentalflosspackage1sliceofcake=deckofcards1cookie=about2pokerchips

Source:KathleenZelman,M.P.H.,R.D.,L.D.,DirectorofNutritionforWebMD.Reviewed on September 27, 2012. © 2012 WebMD, LLC. All rights reservedhealthyeating.webmd.com

ADay’sWorthofFoodAfterscalingbackherportions,oneclient’stypicaldailymenulookedlikethis.

BREAKFAST

1poachedeggwith1cupwiltedspinachleavesand1/2cupasparagus2cranberrycornmealpancakes

2tsp.almondbutter

2tsp.maplesyrup

LUNCH

1/2cuphummus1cupmixedslicedvegetables(redpepper,carrots,celery,sugarsnappeas)1/4cupavocado1oz.orabout10brownricecrackers

16oz.greentea(iced)

SNACK

1oz.cashews1/2banana

DINNER

4oz.broiledsalmon1/3cupquinoa1/2cupbroccoli1/2cupcarrots3/4cupcucumbersalad1tsp.oliveoil1tbsp.vinegar

SNACK

1cupcoffeeGreekyogurtwith1/2cupblackberries

Calorie-BombSolutions

Mindful awareness. The skills you’ve been honing—specifically, slowingdownandtuningintoyourbody’ssignals—canhelpyoucutdownonportionsizes.Andsimplyknowingthatyou’relikelytoeatwhateverportionisonyourplatecanpromptyoutotakeasmalleramountinthefirstplace.

Chooseasmallerdish.Thefoodindustryuseseverytrickinthebooktogetyoutoeatmore,soherearesomesimple“tricks”tohelpyoueatless.Thescienceis very clearon thedirect relationshipbetween the sizeof yourplate andhowmuchyoueat.Sowhetheryou’rehomeoratwork,useasmallerbowlorplate!Your salador side-dishplates canbecome yournewdinnerplates.Ordig outyourgrandmother’sdishes—olderdinnerwarewasmuchsmaller.Orinvestinaspecial bowl or plate for yourself and stickwith it. If this seems too simple towork,tryitforaweekandseewhathappens.

Take it slowly. Commit to the process of slowing down your eating—nomatterwhatittakes.Studiesshowthatappetite-regulationhormonesshiftinourfavorjustbyelongatingthetimespenteatingagivenmeal.Startyourmealwithameditation.Stopyourmealaftertenbitesandcheckyourhungerandfullnesssignals.Takea ten-minutebreakhalfway throughyourmealbeforedeciding if

you should eat more. Consider eating with your nondominant hand, usingchopsticks, or even using chopsticks with your nondominant hand! Usewhatevercreativeideasyouhavetoslow...things...down...

Doesyourplatematchyourplan?Caloriebombsdon’tcomeintheformofbroccoli, spinach, carrots, or lentils. It’s shockingly easy to consume extracalories when you’re hewing to the standard American diet. And while it ispossible to eat oversized portions of healthy foods, the more you follow theprinciples outlined in chapter 10—in particular, choosing whole foods andcombining protein, healthy fats, and slow-burning carbs (including anabundanceofvegetablesandfruits)—thelesslikelyyouaretoovereat.Whetheryou’re at home or eating out, ask yourself questions such as the following atevery meal: • What whole grains can I choose instead of more processedvarieties? (Choosebulgur,quinoa, teff,orbarleyoverwhiterice.)•WhatextravegetablescanIaddalongsidemymixedgreenssalad?

•Where’smyprotein?(Thinkfish,lentils,nuts,cottagecheese,eggs,grass-fedbeef,orfree-rangepoultry.)•HowmanyservingsofvegetablesandwholefruitamIgetting?HaveIhitmyninetoeleven servings? (Remember the crowding-outprinciple and the goal of increasing yourplantbase.) •Howcolorful ismyplate?Can I add somegreens?Someblues?Some red,orange,oryellow?

•Istheresomehealthyfat(oliveoil,avocado,nuts,seeds)onthisplate?

Restaurantrealities.Managingportionswheneatingoutcanbechallenging,butkeep the strategies above inmind, and if youeatout a lot, aim tomake itwork toward your health goals instead of against them whenever possible.Remember too thathistorically, eatingoutwasaonce-in-a-blue-moonevent—andnowmany of us eat outmore often thannot.Knowing that therewill beanother restaurant adventure in your near future can help with self-restraint.You’llfindadditionaldining-outstrategiesinchapter12.

“AmorphousFoods”andJudgingPortionsWehaveahardertimejudgingportionswheneatingfoodsthatdonothaveadistinctshape,suchasmacaroniandcheeseormashedpotatoes,andthisoftenleadsustoovereat.Ingeneral,wholefoodsdohaveadistinctshapeandamountsarethereforeeasiertogauge,whilealsocontainingmorefiberandbulktofillusup.Soinsteadofmacaroniandcheese,eatbrownricewithbeansandvegetables.Andinsteadofmashedpotatoes,eatasmallbakedpotatowiththeskin,plussomefishandgreens.Whenyoudoeat“amorphous”foods,keepinmind

thatyourperceptionmaybeskewed,andtryeatinghalfofwhat’sonyourplate.Beopentowhenatasteofsomethingmaybeenough.

The“justa taste”strategycanalsobehelpful forpasta.Becausepasta isinexpensive,cooksupquicklyattheendofalongday,andweallloveit,ithasbecomea staple formanypeople.But thatmeansdinner, toooften, iswhite flour on a plate. Pasta is better served up as an accent—primavera-style with a gorgeous grouping of vegetables or black beans, with lots ofgarlicandseasonings.

Culprit2:SnackingandGrazing

Eatinganddrinkingbetweenmealsnowaccountsforanaverageof25percentofdaily calories, according to surveys. In fact, some studies suggest that ourcollective excess calories—and excess weight—now comemore from snackingthanfromoversizedportions.

Thismakes a lot of sense, given the trends in our culture. Processed snackfoods—and images of these foods through advertising—have vastly increased.Given our brain’s default—to eat the food we see, if it’s enticing—it’s notsurprisingthatourbetween-mealnibblinghasincreasedaswell.

Don’t getuswrong: food eatenbetweenmeals can be anutritiouspartof ahealthydiet,andresearchshows thateating fiveor six“mini-meals”canbeaneffective approach to weight management by boosting metabolism andstabilizingbloodsugar.Peopleget into trouble, though,whentheyaddhealthysnacksbutdon’tadjustthesizeoftheirmainmeals.Andthere’snothinghealthyaboutsnackingonchipsandotherprocessedfoods.Byandlarge,thesefoodsaddcalories, unhealthy carbohydrates and fats, and chemical additives—but verylittleinthewayofnutrientsorfiber.Rememberyourintention;unhealthysnacksrepresentamissedopportunitytogiveyourbodysomethingthatitdoesneed.

Asubsetofsnacking,grazing,isjustwhatitsoundslike:thechipsyoumunchonwhilefinishingareportatwork,thenibblingyoudowhilepreparingdinner,theJordanalmondsyougrabfromacolleague’scandybowl,thelastfewbitesofyour son’s peanut-butter sandwich that you scarf down not because you’rehungry, but because you hate throwing food away. Grazing is the epitome ofmindless eating, becausewehardly realizewe’redoing it. It’s easy to take in ashocking number of calories from continuousmunching and to hardly noticeyou’redoingso.

“Between pre-dinner nibbling and the ubiquitous chips and cookies at theoffice,Iwaseatingaboutathousandcaloriesfromsnacking.Athousand!”saidShelley,after spendingaweek trackinghercalories. “And then threebigmealsontopofthat.”That’snotunusual.Wearebadatgaugingtheamountoffoodwe’veeaten,especiallywhenwe’renotpayingattention.Mindfulnesshelps.

Exercise:TrackYourSnacks

Spendaweeknotingallyourbetween-mealeating.Don’tworryaboutcaloriecounts;justwritedownwhatyoueat,howmuch,andwhen.(Examples:Handfulofpotatochipswhilestandingata coworker’s desk before lunch, jelly beans left over from kids’ Easter basket while makingdinner.)Attheendoftheweek,tallyyourbetween-mealsnacks, includingcaloriesifyouwish.Didtheamountsurpriseyou?Whatsituationsorenvironmentsweretriggersforbetween-mealeating?Andwhatdoyouthinkyoureallyneededateachofthosetimes?Wereyoubored,tired,ortrulyhungry?Makenotesandobservewherethereisopportunitytochangeyourbehavior.

SnackingandGrazingSolutions

Makesnackingcount.Themostimportantthingtorememberisthatsnacksmatter, intermsofcaloriesandnutrition,justasmuchasmealsdo.Ifyoufindthat you need to eat more frequently than three meals per day, change yourmind-set.Insteadofthinkingofyourdailyeatingplanasthreemealsandasnackortwo,intentionallyadjustyourportionssothatyoueatfiveorsixmini-meals,eachwithabalanceofleanprotein,slow-burningcarbohydrates,andhealthyfat.Further, consider each mini-meal as an opportunity to get a few servings ofveggiesorfruit.

Grazelikeacow—onplants.Ifyougetthemunchieswhilemakingdinnerorworkingonadeadline,rememberthatyouhaveachoiceaboutwhattomunchon.Takeyourcuefromnature’struegrazers,cows,andgrazeonplants.Besureto set up your environment in away that supports this intention: keep cut-upcelery,carrots,sugarsnappeas,andothervegetablesinthefridge(andatworkifpossible)fortheexpresspurposeofgrazing.

Mindful awareness. Snacking and grazing are especially prone tomindlessness. We are creatures of habit, living in a culture in which food iseverywhere. Bring your awareness to your body sensations, thoughts, andemotions—andtoyourenvironment—withsimplebutpowerfulquestions:WhyamIeatingthisfood?Becauseit’sthere?AmIbored?AmIactuallyhungry?Ifso,what’s a healthy choice?What’s going tomakemybody feel good? In the chain

analysisprocessyoupracticedinchapter9,youlearnedthatyouhavethepowertomakechoicesbeforeaneatingepisodespiralsoutofcontrol.Ifyoudodecidetoeatasnackfoodlikechipsorcookies,forinstance,younowknowthatyoucaneat just a few bites. Remember that small amounts of these foods are just assatisfying as large ones. Bemindful of the “clean plate club” fallacy, especiallywithsnackfoods.Thereisnothingwrongwithleavingbehindorthrowingawayunhealthyfood.

Culprit3:StealthCalories

Stealth calories come from foods and drinks that pack a surprising punch.Sweetenedbeveragesfallintothiscategorybecauseitissoveryeasytoslurpthemdownquickly,andAmericanshavebeendoingsomoreandmoreoverthe lasttwentyyears.

Likeother fast-burningcarbs,sugarydrinkssendourbloodsugaronawildride, and as we’ve discussed, beverages are especially insidious because ourbodiesdonotseemtoregister“liquidcalories”inthesamewaytheydocaloriesfromfood.Whilewehaveatendencytocompensateforovereatingsolidfoodsbyeatinglessfoodlater,thisisnotthecaseforsweetenedbeverages.Thismaybebecause drinks don’t trigger feelings of fullness or satisfaction in theway thatsolidfooddoes.Sweeteneddrinksaretheepitomeofextra,emptycalories.

Artificially sweetened soft drinks are equally problematic, and potentiallymore so, for reasons scientists are just beginning to understand. They don’tcontain calories but are still linked to overeating and weight gain. Alcoholicdrinks, too, can be a doublewhammy in terms of calorie intake; they containsignificant calories themselves and also increase overeating, in part bycompromisingourdiscernmentandloweringourinhibitions.

Foods made up of refined, processed carbohydrates are another form ofstealthcalories.Pasta,bagels,chips,bakedgoods,andpackagedsnackscontainmorecaloriespersquareinchthanthevastmajorityofwholefoodsdo,withlessfiberandbulk.Soeven ifyoudon’teata largeportionof refinedcarbs,you’reprobably taking in more calories than you think. And foods that are calorie-packedbut lowin fiberandothernutrients tendtonot fillyouup.That’swhyyoucaneatagiantbowlofpastaorhalfabagofGoldfishorpotatochipsandstill feel hungry. Fiber, abundant in vegetables, whole grains, and fruit, isinstrumentalinfullnessandsatiety,asisprotein.

Healthy fats play an important role in satisfaction and fullness, but it’simportanttobeawarethatallfatsarerichincaloriesandeasytooverdo.Inthe“healthy-but-stealthy”category:oliveoil,at120caloriesatablespoon,andnuts,at160caloriesperquartercup.Unhealthyfats,ofcourse,arerichincalories,too.Restaurants use copious amounts of oil and butter tomake creamy, decadentsaucesandotherdishes,andpackagedandpreparedfoodsareoftenloadedwithunhealthyoilsandshortening.Salads,anostensiblyhealthychoice,canweighinatmorethan700calorieswhenthey’redrenchedinoil-ladendressingsandhigh-fattoppings.

StealthCalorieSolutions

Limit your liquid calories. Water should be the primary beverage youconsume,withafewexceptions,suchasgreen,black,andherbalteasandsmallamounts of antioxidant-rich juices such as tart cherry, pomegranate, andblueberry. If youdrink sweetenedordiet beverages, gradually cut back. If youdon’tlikethetasteofwater,addslicesofcitrusorasplashofjuice,preferablyoneofthosementionedabove.Ifyoulovecarbonation,trysparklingwater.Besuretogiveyourbodyandtastebudstimetoadjusttothemoreinterestingandlesssweettasteofsomeofthesebeveragesbeforedecidinghowoftentohavethem.

Comebacktoyourcorehealthyeatingprinciples.Eattonourishyourbody.Forget about the candy bar. A small portion of whole grains (think barley,quinoa, teff, black rice, or brown rice) with vegetables and fish, besides beinggoodforall-aroundhealthanddiseaseprevention,willsatisfyandfillyouup.It’sthedietthatourbodiesevolvedtoeatthatismosthealthyandsustainable.

Beconsciousoffats.Ifyoutendtoputbutteroneverything,seewhatit’sliketo use half the usual amount, and then after a week or so, half of that. Evenbetter, try using a small amount of extra-virgin olive oil, coconut oil, or otherhealthyfat. Ifyouusefat toaddflavor,experimentwithfreshherbsandspicesandaromaticvegetablessuchasgarlic,springonions,orroastedpeppers.Insteadof drenching your salad in creamy dressing, add accompaniments like freshberries and/or a small amount of high-flavor cheese such as goat or feta, andexperimentwithflavor-infusedvinegar.

Prepareyourownfood.Restaurantsspecializeinstealthcalories.Thecreamysauces,abundantbreadandbutter,andenticingcocktailsarealljam-packedwithcalories. In the next chapter, you’ll learn more about how to integrate more

home cooking into your routine. In themeantime, politely ask how foods areprepared,andspeakupifyouwantsaucesanddressingsontheside.

CuttingBack:SlowandSteady...It’sNotaRaceBecomingawareofhowmanycaloriesyou’vebeentakingincanthrowyouforaloop.“IrealizedIwaseatinganaverageof3,000caloriesaday.OndayswhenIhad business lunches or dinners, I was easily consuming more than 4,000calories,” said Shelley. But remember that what you’ve gained is information,pureandsimple.Nowyougettodecidewhattodowithit.

Realizingthatyourusualbowlofbreakfastcerealisawhopping700caloriesmaycomeasashock,butcuttingitinhalfmaybeshockinginitsownright,tobothyourmindandyourstomach.Resisttheurgetoslashcaloriessuddenlyanddrastically, because that often backfires.Eating too few calories a day causesmetabolic changes that can make your body hold on to weight. Slow andsteadywinstherace;startbyrevampingonemealatatime,oroneparticularlychallengingsnack.

Researchshowsthatpeoplewhoaretryingtoloseweighttoleratecuttingoutbetween100and500caloriesadaywithoutmuchstruggle.Thismayverywellhappenbyfocusingontheculpritsandsolutionsinthischapter,andbycomingbacktotheprinciplesinchapter10, inparticulareatingwholefoodsandbeingsuretogetabalanceofprotein,healthycarbs,andhealthyfateverytimeyoueat.Wealsoliketoemphasize“low-hangingfruit,”thestuffinyourdietthat’seasiesttocutoutormodify.Foroneclient,Jeanine,whowaseatingabout2,200caloriesa day, we looked for low-hanging fruit and found plenty. She often orderedsaladsfor lunchbutstartedaskingfordressingontheside;shefoundsheusedonlyhalfthedressinganddidn’tmisstherest(saving150calories).Whensheatesandwiches, she started using just one slice of bread—open-faced instead oftraditional.Shefoundthatsheenjoyedthesourtasteofplainyogurtjustaswellas the sweetened kind, which saved her about 60 calories per serving. Withsimple changes like this, she cut about 300 calories from her daily diet—anddidn’tmissthem.Considerthemodificationsbelow;thenfillinyourown.

Excesscalories Modification

Margarita(500calories) 12-ouncebeer(150calories)Twoslicesofbread(220calories) Brownricetortilla(130calories)

Mochalatte(330calories) Coffeewithmilk(25calories)andadashofcinnamon

TimingIsEverything(oratLeast,It’sSomething)Payingattentiontowhenyoueatcanhelpyoucontrolwhatandhowmuchyoueat.Thejuryisstilloutonwhethercalorieseatenatdifferenttimesofdayhavedifferent effects onourweight andmetabolism.However, a few recent studiessuggest that theremaybesometruthto thedietingmaximthateatingatnightaffects metabolism differently than eating during the day and can thereforecontributetoexcessiveinsulinlevelsandweightgain.Settingasidetheeffectsofparticular timesofdayonmetabolism,here’show timing canabsolutely affectyour food intake—quantity and quality—and consequently your weight andhealth.

It’s common to “backload” eating, meaning that we take in most of ourcaloriesinthelateafternoonandevening.Here’swhathappens:foranynumberofreasons,weeatlittleornobreakfastandthendon’teatwellduringthedayduetoworkdemandsandstress.Bydinnertime,we’reextremelyhungryandrelievedtobedonewiththeday,andwemightfeelthatwedeservetoindulgealittle.Weoverdo it atdinner,withcalorie-ladenpastaandother starches, rich food, anddessert. If we have a partner and/or children, thismay be our first chance toconnectwiththeminarelaxedmanner.Sowhathappens?Wesitandeat, talkandeat,laughandeat,andkeepeating.Overtimethisbecomesthenewnormal,andthatglassofwineordessertthatusedtobeforaspecialoccasionisnowanexpectation.

InsightsandInspirations:Erica,age38

I’ve never been a breakfast person, and then by the time I get towork, I’mjazzeduponcoffee,whichkillsmyappetite.Igrabasaladatlunchandeatitatmydesk.ThenIgethome,andanythinggoes.I’musuallyravenous,soI’lleatcheeseandcrackersorchipsandsalsawhenI’mcooking.Thendinnerends

upbeingabigbowlof linguineandwhateverelsewe’rehaving.Anddessert,that’sanightlystaple.WhenItrackedmyfoodintakeIrealizedIwaseatingabout3,500caloriesadayonweekdaysand that Ihadnearly75percentofthosecaloriesfrom4p.m.to10p.m.Thisshockedme!Ontheweekends,whenIatemorefood(andhealthierfood)earlierintheday,Iatelessoverall.

Ifyoususpectyou’rea“backloader,”startintentionallyshiftingyourhabitssothatyourcaloriesareevenlydistributedthroughouttheday.Startwithbreakfast—meaning, first and foremost, eatone (preferably ahigh-proteinone).This istheoneinstanceinTheMindfulDietinwhichwe’llencourageyoutoeatevenifyou’renothungry.Eventually,you’llexperienceadesiretoeat inthemorning.Researchshowsthatpeoplewhoskipbreakfastareathigherriskofobesityandthat eatingbreakfast encouragesmakinghealthier foodchoices throughout theday.Biochemically,thismakessense.Yourmorningmealis“breakingthefast.”When you prolong that fast by skipping it, this increases your body’s insulinresponsewhenyoudoeat,whichinturncanincreaseyourbody’sfatstorageandeventually lead to weight gain.We also know that those individuals who aresuccessfulatmaintainingsignificantweightlossreporteatingbreakfastregularly.

Equally important iswhat you eat for breakfast. Inour culture, breakfast isoftenabowlorplatefulofrefinedcarbohydrates:cereal,toast,bagels,Danishes.That means we’re starting the day with a blood-sugar rush—which, as weexplained inchapter10,begets a crashand subsequent rush, andanother, andanother.Tryrethinkingyourbreakfastasameallikeanyotherinsteadofasetofspecializedfoods.Somecultureshavebreakfaststhatresemblelunchordinner—andoften are leftovers from the previous day’smeal. In Israel, breakfast oftenincludeschoppedsaladwithsmokedfish;inBarcelona,salmon,capers,cheeses,andmeats.InCostaRica,adishcalledgallopinto—rice,beans,andofteneggs—isacommonmorningmeal.Sobegintoaskyourself,“Whatelseispossible?”Ataminimum,combineslow-burningcarbs (vegetables, fruit,orwholegrains),alean protein, and a healthy fat choice. The next chapter has mix-and-matchchartstogetyoustarted.

Formanypeople,breakingthethree-meals-a-dayparadigmcanhelpaswell.Eatingfiveorsixmini-mealsinsteadcanhelpyoustabilizeyourblood-sugarandinsulin levelsandstay“aheadof thecrash.”But remember, this strategyworksonlywhenamountsaresmall.

BeyondtheNumbersThe most important part of the reality check, more important than calorienumbers andportion sizes, is a reminder of the basic fact that the purpose offoodistonourishourbodies,supportourhealth,andgiveusenergy.Whileit isfinefor foodtobeonesourceofpleasureandpartofoursocial traditions,ourculturehaslostsightofitsessentialpurpose.Asyou’velearned,peopleusefoodformanyotherthings—todistract,tocomfort,asaconstantsourceofpleasureorstimulation—andfoodcompaniesmanipulatefoodanduseittomakemoney.Manufacturers have worked for many years to come up with just the rightcombinationsofingredientstoredefinethepurposeofeating.Inthisparadigm,foodisforbuyingandeating:buy,open,eat,repeat.

Comingbacktothetruepurposeoffoodandyourintentionwhenchoosingwhattoeatcanbeverypowerful.Askingyourselfsimplequestionscanhelpyoumakechoices—atthegrocerystore,inyourkitchen,atthediningroomtable,atrestaurants—aboutnotonlywhat toeat,buthowmuch:What is this food for?Whatfoodsdoesmybodyneed?Howmuchdoesmybodyneed?

WhenShelleybegancuttingback,sherealizedthatherbodyneededalotlessfoodthanshe’dbeengivingit.“Iwasconstantly‘on’—alwaysonthecomputeroron thephonewith clients atwork, and thenbusywithmykids at home,” shesays. “Itwasalmost like foodhadbecomeanother sourceof stimulation. Iwastotally disconnected from its purpose for my body.” When she startedreconnecting with that purpose—wanting to give her body the nutrients andcalories itneededwithoutoverloading it—the effectswereprofound. “Ihad toreallystopandthink,‘Whatisthisfoodfor?Isthiswhatmybodyneeds?AmIgoing for quality here, or just quantity?’ ” she says. After a while, eating “justenough”—andchoosingnutritiousfood—becamesecondnature.

Whoopie-PieMomentsTreats—sweetorsavory—canandshouldbeanintegralpartofahealthyeatingplan,evenwhenyouare tryingtocutback.Theproblem,ofcourse, is that thewholeconceptofatreathaslostitsmeaning.Junky,sugaryfoodsareubiquitous;there’snothing special about them ineitherqualityorquantity.Children,whoareapurereflectionofourfoodculture,askfor(andoftenget)treatseveryday,and sometimesmultiple times a day. Social and family-related gatherings canlead to treatoverloaddue toexcitement, anxiety,habit,orothers’ expectations

(think well-intentioned relatives pushing cookies on everyone who enters thehouse). Andmany of us are used to reaching for treats out of habit or to fillemotionalneeds.Byconsideringourtrueneedsandfindingwaystomeetthemwithoutrelyingonfood,wecanredefineourrewards.

Still, it’sworthcomingback to theconceptbehind theword“treat”: specialfoodforaspecialoccasion.Inourpractice,wetalktoclientsabout“whoopie-piemoments,”aterminspiredbyMary,abelovedbabysitterBethhadasachild.Astheworld’s best babysitter,Mary knew how to do all kinds ofmagical things,includingmakingwhoopie pies.WhenMary died in her twenties from breastcancer,herwhoopie-pierecipebecameasymbolofloveand“everythingMary”forBethandher family.Whoopie-piemomentsspeakto theemotions thataredeeply tied to certain foodswe eat—andmomentswe sharewithpeople.Theyareoccasional,veryspecial,andthoroughlyenjoyedindulgences.Yourwhoopie-piemomentmight be eating a butterscotch sundaeon your annual trip to seeyourbestfriendfromchildhood,becausethat’swhatyouusedtoeattogetherasteenagers.OritmightbehavingadecadentmealoutataFrenchrestaurantonceamonth with your husband, or sharing some of your favorite dark chocolatewithcolleaguestocelebratefinishingaprojectatwork.

Exercise:CreatingWhoopie-PieMoments

Mindfulawarenessandplanningcanhelpyoushiftyourattitudeandhabitsawayfromeveryday“treats”andtowardwhoopie-piemoments.

1. Start by thinking about your current patterns with treats. How do you treat yourself?What are your favorite indulgences? Are treats a daily occurrence? Weekly? Do theyfeelspecialorroutine?Howmuchdoyouenjoyyourtreats?Isthereeverguiltorself-reproachinvolved?Areyousometimesmeetingneedsthatarenotfood-related?

2. If you are meeting emotional needs with treats, think of some ways to redefine yourrewardsandmeetyourtrueneeds.

3.Toshiftyourattitudeandhabits,thinkaboutthefoodorfoodsthataretrulyspecialforyou.Itmightbesomethingfromyourchildhood,likeyouraunt’samazingcoconutcake,or itmightbeanadultdiscovery, likedecadentFrenchcheeseordarkchocolatewithseasalt.

4. Now think about the situations that are truly special and worthy of a food-relatedindulgence. Occasional dinner dates with your spouse? Visits with old friends?Celebrations for reachingpersonalgoals?Howoftenwill theseeventsoccur?There’snowronganswer—itmightbeeveryfewdays,onceaweek,onceamonth,orafewtimesayear.

5. Not every whoopie-pie moment is planned, of course. Healthy eating does allow forspontaneity.Herearesomequestionstoaskyourselfinthemomentwhencontemplatingatreat:•WhatdoIreallyneedinthismoment?

•Isthisfoodworthyofme?•Doeseatingthisrightnowsupportmyintention,myvalues?

•HowmuchofthisdoIneedtobesatisfied?(Itmightbelessthanyouthink.)Whatis“justenough”?

Allowing for joyful indulgences in your eating plan takes away the guilt of“cheating,”aswellastheattendantbacklash.Areminderfromchapter3:Whenwe impose rigid rules, we usually fail to follow them—that’s human nature.Mentallypunishingourselvesfor“fallingoffthewagon”tendstomakeusspiralaway from guidelines altogether, even healthy ones, in an attempt to avoidfurtherpunishment.There isnothingwrongwithusing food to show love, forsomeone else or for ourselves. It’s what we do to nurture—and it is often anintensely personal way that we nourish ourselves and those we love. But it’simportant that it is just oneway amongmany to “nourish” and thatwe do itconsciously,makingsurethefoodisworthyoftheattention—andthatit’spartofanoveralldietthatsupportsourhealthandwell-being.

CHAPTER12

ReconnectingwithYourFood

“Noyogaexercise,nomeditationinachapelfilledwithmusicwillridyouofyourbluesbetterthanthehumbletaskofmakingyourownbread.”

—M.F.K.Fisher

Successfully changing eating habits means reconnecting with our food—orperhapsconnectingforthefirsttime.Packagedfoodsallowustospendminimaltime in the kitchen.Despite the convenience of these foods—and the businessmodelsofseveralnationalweight-lossbrands—healthyeating,forthemostpart,can’t be done via frozen dinners, packaged meals, or takeout. Not only doprocessedandrestaurantfoodscontainsky-highamountsofthingsthatarenotgreatforyou—thesodium,transfats,chemicaladditivesandpreservatives,andrefined flours and sugars we discussed in chapter 10—but it’s difficult to feelconnectedtoanythingthatcomesencasedinplastic.Whenweloseaconnectiontoourfood,weloseanabilitytoappreciateit.Andwhenwedon’tappreciateourfood,wedon’twanttoinvestanytimeormoneyinit.Theresultisadownwardspiralofchoosingever-more-convenientpackaged foods, just sowedon’thaveto think about cooking.Our health andwell-being spiral downward along theway.

Cookingandpreparingyourownfoodisoneofthemostpowerfulthingsyoucan do to take charge of your health, change your relationship with food forgood, andmanage yourweight. It’s the onlyway to know and control exactlywhatyou’reputting inyourbody. Insteadof relyingon foodmanufacturersordiettrendstodecidewhattoeat,imaginegaininganintimateknowledgeofwhat

satisfiesyourtastebudsandkeepsyourbodyfeelinggoodandfunctioningwell—along with the skills to implement that knowledge. We have seen patientstransformtheir lives—andtheirhealth—simplyby learningtheirwayaroundakitchen.

InsightsandInspirations:Steve,age64

Foryears, Iateanything Iwanted,andasmuchof itas I could consume. Iespecially loved the fast-food breakfasts, any salty chip, and frozen stuffed-crustpizzas.Whenever I inevitably startednoticingmypantsnot fitting, I’dprettymuchstopeating,cuttingbacktoonlyonemealaday.IthoughtIhadthebestofbothworlds—Iatewhateveruntil Igaineda lotofweight, thenIpaidmy penance and dropped back down.Then I started having less-than-perfect medical checkups. I was “on fire,” as my doctor put it. Commonmarkersof inflammationwereelevatedandanumberofotherlabsbegantoshift.Mydoctor toldme that if thingsdidn’t change, Iwouldhave to goonmedication tocontrolmybloodpressureandbloodsugar. Iknewmy familyhistory,and I guess I figured itwasmydestiny,but thedoctor said that if IchangedmydietIcouldessentiallychangemyfuture.IknewthenthatIhadtomakepeacewithwhatIate.AllofasuddenIcouldn’tgrabfoodoutofthefreezerandbestuffedtenminuteslater.Ittookalittlewhiletofigureouthowtonavigatemywayaroundtheproduceaislesandmyownkitchen.ButnowI’ve gotapretty good repertoireofdishes—turnsout I love tomakeandeatsoup.Ievenfoundawaytolightenupmyfavoriteclamchowder!IcookupabigpotonSundayafternoonsandeatitallweek.Mostimportant,IfeelasifIhave found a rhythm that I have settled into with my diet—and I’mcomfortable,ateasereallyforthefirsttimeinalongtime.Andtheinterestingpart is thatmy weight doesn’t yo-yo, and I’m off the cycle of bingeing andfasting.Mydoctorsaysshe’sproudofme,butthat’snothingcomparedtohowgoodIfeelaboutmyself.

We can’t promise that you’ll relish every minute you spend chopping,washing, or sautéing, but we can promise you’ll feel an increased sense ofsatisfactionwhen youmaster a fewbasic skills that empower you tomake themajority of your ownmeals. If you embrace them, the tasks of planning yourmeals, choosing your ingredients, and cooking your food can be a rewarding,

relaxing, and even joyful activity. If done with mindfulness, these habits willdefinitelychangeyourlife.

Don’t panic—we’re not saying that you can’t useany prepared foods, ever.There arenowa selectionof packaged foods that are relativelyhealthy.But inordertotrulyknowandappreciatewhatyou’refeedingyourbody,themajorityofyourdietshouldbewholefoodsthatyouprepareyourself.

Step1:GetYourHeadintheGame

Thethoughtofcookingsparksstrongfeelingsinalotofpeople—fearanddreadamong them. Let’s take a moment to examine some popular beliefs aboutpreparing your own food, including: • Belief 1: It takes too much time.Preparingyourownfooddoesindeedtaketime.Justacoupleofgenerationsago,peoplespentthebetterpartoftheirdaypreparingforthedinnermeal.That’snotpossibleformostpeopletoday.Planningyourmenus,shoppingforingredients,chopping,cooking,andcleaningupdon’thappenbymagic,afterall.Your timeandyourenergyarerequired.Butthatdoesn’tmeanallofyourtimeandenergy.Youmaybeaskingyourself,“Howisthispossible?”Thetimehastocomefromsomewhere.Thekey is toprioritize cooking so thatyou spend timeon it first,before you while away the evening watchingThe Bachelorette or your SundayafternooncruisingtheracksatT.J.Maxx.It’sthesameasbudgetingyourmoney—if you wait until the end of the month to put money into savings, you’llprobably never have money “left over.” But if you put a certain amount insavings as soon as you get paid, the nonvital spending will get crowded outnaturally, and your savingswill growwithout you even having to think aboutwhere the money will come from. With the right resources, information,planning, and preparation, making tasty, delicious meals doesn’t have toconsume yourwhole day. It takes practice, like everything else, but you’ll findthatitbecomessecondnature.Thinkaboutthetimeyouusetoplanandpreparefoodasaninvestmentinyourhealthandwell-being.Whatbetterinvestmentisthere?

•Belief 2: It’s a pain. We need to eat multiple times a day, and it can be daunting to think ofpreparingallthatfood,dayinanddayout.Yetwhenyouembracecookingasanaturalpartoflife,preparingyourownfoodofferssomanyrewards.First,cookingisacreativeact,onethatinvolvesallyoursensesandresultsinaproductyoucaneatthatinturngivesyoutheenergyandnutrientsyouneedtothrive.Preparingfoodisalsoanexcellentopportunitytopracticemindfulness.Whenyou savor the aromas, feel the texturesof the food,hear the sizzle as thegarlichits thepan, andprepareaplatethat’spleasingtoyoureye,youareinthepresentmoment.Cookingalsoconnectsyouto thewebof life.Youenjoyadirect link to the farmerswhogrewthe food, thedriverswho

transported it, the grocerswho sold it, and the clerkswhobagged it. It also gives you a tangiblemeans of nourishing yourself and your family. In short, cooking (even short-order, no-frillscooking)makeslifericher.

•Belief3:Ican’tcook!Wehear thisagainandagain.“I’mamess in thekitchen,”peoplesay.Or,“Cooking’snotforme.”Or,“Icanboilwater—that’saboutit.”Feelingsofineptitudeinthekitchencome from a variety of places: the recent focus on culinary skills on shows such asTopChef; alifetime of eating pre-packaged foods; the rising availability of takeout andprepared foods (evendrugstoresarebeginningtostockpremadesandwichesandsalads);andtime-crunchedschedules.For women in particular, the subject of cooking can be loaded.Women have traditionally beenresponsibleforpreparingthefamilyfood,whichforsomepeopleincreasesfeelingsofincompetencein the kitchen; better to avoid the subject altogether and serve hot dogs than tackle the hugemountainofknowledgethatweimagineweneedinordertocook.Forothers,it’sadefensivemove—ifyoucan’tcook,youalsocan’tbetiedtothekitchennightafternight.Ourresponsetoallthat?Ittakes only a handful of techniques to make an unlimited number of dishes. And the morecomfortable youget in thekitchen, the easier itwill be to expandyour repertoireover time—noculinaryschoolrequired.

•Belief 4: I know how to cook, but the food I make doesn’t taste good. Perhaps you had anunfortunateexperiencewithasoupyouspentallafternoononthatwounduphavingnoflavor,oraquinoadishthattastedterrible,oranelaboratemealyoumadethatthekidsrefusedtotouch.Whileeverycookwillhavesomemissesonce inawhile, therearea fewsimple,healthy techniques thatprovidenearlyuniversalgoodresults.For instance, there is little thatextra-virginoliveoil,garlic,andasplashofbalsamicvinegarcan’tmaketantalizing.Andasmidgeofseasaltandasqueezeoflemonadded just before eatingbrings almost everydish to life.Below,we’ll describehow tousesimplecookingtechniques,suchasroasting, tobringout the flavorof food.Ifyou’vebeeneatingprimarilyprocessed foods,with the artificial flavors, sodium, and chemicalsdesigned to improvetheir flavor and mouthfeel, whole foods may taste a little flat at first. Using simple cookingtechniquesthatbrightentheflavorofrealfoodwillhelpyourtastebudsbeexcitedabouttheswitch.Andyourtastebudswillchange.Inourexperience,itusuallytakestwotofourweekstotransitionfromprocessedfood.

•Belief5:I’llendupwastingalotoffood.Manyofushavehadtheexperienceofbuyingatonofproduceatthestoreonimpulsebecausewesuddenlydecidetoeatmorehealthfully,onlytohaveitmorphintoascienceprojectatthebottomofthecrisperdrawer.Orthepackageofchickenbreastsweboughtonsalethatwedidn’tcookbeforeitwentbad.Here’satiptoensurethatthefoodyoubuy at the store doesn’t go to waste: start eachmeal prep by looking in the fridge and in yourcountertopbowlofproducetoseewhatneedstobeusedsoonbeforeyoudecidewhatyou’llmake.Itsoundsobvious,but itmakesabigdifference.Similarly, try tobuyonlywhatyouhaveaplan forthatweek.

•Belief6:I’lleattoomuch.Ifyou’reincreasingyourexposuretofood—washing,chopping,stirring,seasoning—won’t you also munch your way through your meal prep and up your total caloricintake?Or,ifyou’recookingupbigbatchesoffood,won’tyoubetemptedtoovereat?Keepingyourmindfulnesspracticegoingwillhelpwith this—stayingawareofyourbody’s signals todetermineyourlevelofhunger.Ifyoufindthatyou’regenuinelyhungry,eatingahealthysnackbeforecookingis anoption. Ingeneral, thenatureofplant-based,whole-foods cookingwillmean that if youdonoshwhilecooking,it’llbethecarrotsyou’rechoppinginsteadofabagofchips.Andhavingabigpotof leftovers inthefridgealsomeansyou’llhaveahealthyalternativetoreachforwhenyou’refamishedandmostlikelytoeatwhatever’seasiest.Ifquantitycontrolisanissue,youcanstoremeal-sizedportionsinthefridgeorfreezer.

Exercise:WhatDoesCookingStirUpforYou?

We’velistedsomecommonbeliefsaboutcooking,butwhatideasandfeelingsareyoucarryingaroundaboutit?Thisexercisewillhelpyouseethebeliefsyouholdthatmaybecoloringyourattitudetowardcooking.Sinceyoucan’tchangeabeliefyoudon’tknowyouhave,puttingyourtrue thoughts down on paper so you can see them objectively can help clear any mentalroadblocksyoumayhavetofeelingcompetent—andeveninspired—inthekitchen.You’llneedaquietplace,apenandpaper,andaboutfifteenminutes.

1.Sit,closeyoureyes,and takea fewbreaths, restingyourattentiononhowthebreathrises and falls in your body. Once you’re in a quieter mental space, imagine yourselfsitting down to write a grocery list. What thoughts come up when you do so? Whatemotionscomeup?Anysensations?

2.Nowseeyourself in thegrocerystore.What thoughts,emotions,orsensationsarise?Writethemdown.

3.Next, imagine yourself in your kitchen, justbefore you’reabout tocookameal—you’reopeningthefridgeorthecabinets,decidingwhattohave.Whatareyouexperiencingasyouimagineit?Writedownthethoughts,feelings,andsensationsyounotice.

4.Nowseeyourself at thestoveorcuttingboard.Howare you feelingabout theactoffoodpreparation?Again,writeitalldown.

5. Finally, imagine yourself eating a plate of food you’ve prepared yourself. How does ittaste?Howareyoufeelingasyoueatit?

Onceyou’vecompletedtheexercise,takeafewminutestoreadbackthroughyouranswers.Whatdoyounotice?Whatinsightdoyouhaveaboutyourrelationshiptocooking?Whatpartoftheprocesselicitsthemostnegativereaction?Whatpartsdoyouenjoy?Ifyouhaveanegativereaction to any parts, brainstorm a few ways to make them more palatable. How could youencourageyourselftoexperimentwiththeprocess?

InsightsandInspirations:Susan,age65

Trustmewhen I say Iwas not a cook. I existedmostly on frozen dinners,canned soups, cereal, and lotsand lotsof ice cream.When I startedhavingstomach problems after having my gallbladder removed, I worked with anintegrativenutritionist to changemydiet.At first Iwasvery intimidated tolearn how to cook whole grains and vegetables. But my gut just wasn’ttoleratingmyoldwaysofeatinganymore,soIstuckwithit—nowI’mevenconfidentenoughtoinvitemygrownkidsoverfordinner.IknowIcanservethem(andmygrandkids)somethingthat’stastyandgoodforthem,andthatwon’t take me all day to prepare. I even look forward to my time in thekitchen.Muchtomysurprise, I’ve foundthat Idosomeofmybest thinkingwhenI’mstandingatthestove.

Step2:SetYourselfUpforSuccessNothing sets youup forhealthy eating likebeingprepared.Remember,we eatwhatwe see, both in theoutsideworld andathome. Studieshaveconsistentlyshownthatfoodsplacedonthemiddleshelvesingrocerystoresoutsellitemsontheoutskirtsofthedisplayarea.Similarresultsarefoundathome.ResearchersatCornellUniversityhavefoundthatwearethreetimesmorelikelytoeatthefirstthingweseewhenwelookinthefridgeorthecupboardsthanthefifth(ortenth)thingwesee.Tosetyourselfupforsuccess, then, it’svital toshopwithaplan,andthenprepandstoreyourgrocerieswithintentiononceyougetthemhome.Although these steps take timeand forethought,once they’redone,you’llhaveeverythingyouneedatyourfingertipstoeatfortotalhealth.

WhattoToss

We’llstartbyclearingsomeshelfspaceandremovingtemptationbytakingstockofwhat’scurrentlyinyourkitchenandthrowingoutanythingthatdoesn’tpassmuster.Youcan’tcookfoodthat’sgoodforyouwithbad-for-youingredients.

•Anythingcontaininghigh-fructosecornsyrup.Aswithanysugar,HFCScausesblood-sugarlevelsto spike and then crash, triggering a craving for more sugary foods. As you’ve learned, HFCSappears to play a role in accelerated weight gain—particularly in the form of belly fat, which isassociated with a higher risk of chronic disease such as heart disease and diabetes. It is best toeradicatethisparticularformofsugarfromyourdietaltogether.Thisrequiresvigilance,asHFCSshowsupinallkindsofplaces.

Commonculprits:•Sodas•Fruitdrinks•Sportsdrinks•Packagedbakedgoods•Cookies•Crackers•Sauces•Dressings

•Anythingcontainingpartiallyhydrogenatedoil.Alsoknownastransfats,hydrogenatedoilshavebeenchemicallymodifiedtoremainsolidatroomtemperature,meaningtheyhelpprocessedfoodsseemfresherlonger.Asyouknow,transfatscontributetoahostofnegativesideeffects,increasinginflammationandraisinglevelsofbadcholesterolandfatsknownastriglycerides—allofwhichareassociatedwith increasedriskofheartdisease,cloggedarteries,anddiabetes.While trans fatsarebeingphasedoutofthefoodsupply,taketimetocarefullyreadallthelabelsonthefoodyouhaveonhand—ifyouseetheword“hydrogenated,”tossit.

Commonculprits:

•Margarine•Cookies•Crackers•Cakes•Granolabars

•Whiteflour,andanythingcontainingwhiteflour.Whiteflourismadefromwhole-wheatgrainsthat have had their fibrous outer layer removed, leaving the starchy center to be bleached andprocessed.Thereisverylittlenutritionalvalueleftbythetimetheprocessingisthrough.Withnoneof the outer layer, white flour hits the bloodstream quickly, causing a blood-sugar spike andsubsequentcrash.Theresult?Youquicklycravemorestarchy,sugaryfoodstogetblood-sugarlevelsbackup;thismakesyoulikelytoovereat.Oningredientlists,whiteflourislistedas“wheatflour”;unlessyousee“wholewheatflour,”it’sfromrefinedgrains.Getofftherollercoasterbydiscardingallthewhiteflourandwhite-flourproductsinyourpantry.You’llbesparingyourselfahostofillsbydoingawaywiththem.

Commonculprits:•Whitebread•Pasta•Crackers•Breakfastcereals•Pretzelsandothersnacks•Bakedgoods

• Sodas and other presweetened beverages. These drinks are typically loaded with HFCS—containingasmuchas13teaspoonsofthesweetenerinasingle12-ouncecan.There’snoroomforsodainahealthydiet.Sweetenedbeveragessuchasicedtea,lemonade,andfruitjuice–baseddrinksaren’tmuchbetter.Consider these once-in-a-blue-moon items.TheAmericanHeartAssociationrecommendsthatwomenconsumenotmorethan6teaspoonsofsugarperday,andmennotmorethan9teaspoonsperday.Thatmeans24gramsofsugarforwomen,and36formen.Howmanygrams of sugar are you getting from one serving of these beverages? A 12-ounce can of Cokecontains39grams.It’stimeforthemtogo.

•“Binge foods.”We all have one: a foodwe just can’t resist. For some it’s a sweet treat, such ascookies; forothers it’s somethingcrunchyand salty, suchas chips.Whatever it is,onceyou starteatingthisfood,it’shardtostopuntilit’sallgone.Weknowyoulikelylivewithotherswhomayormaynotshareyourdevotiontoeatingrealfood.Butifthere’ssomethingyoubuy“forthekids”thatyouendupeatingmostof,tossit.

Commonculprits:•Potatochips•Tortillachips•Cookies•Pretzels•Saltysnacks(e.g.,Goldfish)

• Unhealthy oils. In order to ensure that you eat only healthy, anti-inflammatory fats, toss thefollowing cooking oils so you won’t be tempted to reach for them in a pinch: Soy, corn, andvegetableoil.Cornoilandsoybeanoilarebothhighinomega-6fattyacids.Mostgenericallytermedvegetableoilsarearandommixofoils;theseoilsleavetoomuchmystery.

Vegetableshortenings.Thesearetypicallymadewithpartiallyhydrogenatedoils,meaningtheyarechock-fulloftransfats—themostperniciousformoffatthereis.

Expiredoils.Mostoilgoesrancidwithinayear;tossoils ifyoudon’trememberwhenyouboughtthemoriftheysmelllikelinseedoil(paintthinner).

Chemicallyextractedoils.Inadditiontotheirotherills,manyofthemostcommonlyavailableoils—including soybean, corn, peanut, and vegetable—are extracted using hexane. This chemical isderivedfrompetroleumandisalsousedasasolventandacleaningagent.Unlesstheoilsays“cold-pressed”or“expeller-pressed”onthelabel,it’sprobablychemicallyextracted.

InsightsandInspirations:Carolyn,age54

I always thoughtmyhusband and I ate fairlywell; I attributed ourweightgaintojustanothersideeffectofaging.ButwhenIwentthroughourpantryandfreezerandlookedatwhatwe’dbeeneating,Iwasshockedtofindthatmostofourstapleshadhydrogenatedoilsorhigh-fructosecornsyrupinthem—orboth!Ithoughtbecausewedidn’teatdessertallthatoftenthatweweredoingreallywellbyavoidingallthatsugar.Boy,wasIwrong.

Letgoofwhateverbeliefsyou’veabsorbedover theyearsaboutnotwastingfood,andtosswhatevercontainstheseingredients.Thisisaone-timecleanoutandyouaremoving forward. Ifyouarehaving trouble, remindyourself that ifit’sthere,you’lleatit—andifit’snot,youwon’t.It’sreallythatsimple.

WhattoKeeporBuy

Wedon’twant you to end up likeOldMotherHubbard,with nothing in hercupboards.Hereare the itemsyoushouldkeep in stock,oradd toyour futuregrocerystorelists.Withthesekeyplayersonhand,you’llbeabletocreatemanyhealthymeals.

Wholegrainsandwhole-grainproducts. In lieuofnutrient-lackingrefinedflourandproductsmadefromit,stockwhole-grainversions.Theseincludetheintactgrains themselves,suchasbrownrice,steel-cutoatmeal,buckwheat, teff,quinoa, and barley, aswell as productsmade out of them, such as brown ricecakes, whole-wheat flour and other whole-grain flours, quinoa pasta, andbuckwheatpancakemix.Lookfortheword“whole”infrontofall“wheat”itemsontheingredientlist—merelyoptingfor“multi-grain”isnoguaranteethatthose

grainsareunrefined.See“EatLikeanAncient,”page283,formorewhole-grainguidance.

Beans.Greatsourcesofprotein,fiber,andaminoacids,beansareaffordableanddelicious staples of a diet that promotes total health.Usedriedbeans andsoak them a full twenty-four hours—itmakes themmore digestible and helpsthem cook up in less time. This does require some forethought and time, butlittleextraactual labor.Oncethebeanshavesoaked,rinsethem,put theminapot, cover with two inches of water, and toss in a small handful of salt; thensimmerovermedium-lowheatuntiltender.Cookupapotontheweekend,andyou’ll have beans for the week. If you choose canned beans, be sure to checklabelsforHFCSandothersugarsandadditives.

Nutsandseeds.Nutsandseedsareacornerstoneofhealthyeating,sokeepplentyonhandwhereyoucanreachthemeasily.Greatchoicesincludewalnuts,almonds, pecans, sunflower and pumpkin seeds, flax seeds, and nut butters,including peanut, almond, and cashew butter. But don’t go overboard. Afterbuyingabagofnutsandseeds,storehalf inthe freezerandtheotherhalf inasee-through airtight container in the pantry, so you’ll have some at the readywhilemaintaining a stash formaximum freshness.While some packaged trailmixesarehealthy,bewareofthosewithaddedsugarandoils.

Healthyoils.Lookforcold-orexpeller-pressedversionsofsunfloweroil(forsearingandotherhigh-heatuses),extra-virginoliveoil(forbaking,roasting,andsautéing),walnutoil (forsaladdressings),andtoastedsesameoil (for flavoringstir-fries, slaws, and salads after cooking).Tokeepyouroils fresh,buyonly asmuch as you will use in a few months. Buy them in opaque bottles (whenavailable) toprotect them fromUVdamage, and store them ina coolplace toavoiddamagefromheat.

Natural sweeteners. Keeping added sugars to a minimum is a key part ofhealthyeating.Ifyouliketosweetenyourcoffeeortea,considerstevia,aplant-based sweetener that’s calorie-free but doesn’t have the health risks associatedwithartificialsweeteners.(It’savailableincrystalorliquidforminmostgrocerystores.)Localhoney,maplesyrup,andturbinadosugar(aminimallyprocessedsugarderivedfromsugarcane)arelessprocessedthanwhitesugar,butdon’tfoolyourselfintothinkingthey’regoodforyou—usetheminmoderation.

Herbs and spices. These flavor enhancers offer a host of antioxidants andhealth benefits in addition to adding taste. Keep dried herbs in a dark, cooldrawer forup to sixmonths—after that, theybegin to losepotencyand flavor.Herbsandspiceswidelyhailedfortheirhealthbenefitsincludecinnamon(good

for regulating blood-sugar levels), turmeric (a powerful anti-inflammatory),cayenne (boosts circulation), ginger (aids digestion), and garlic (hasantimicrobial properties).Whatever your favorite spice is, stock it and use it.Flavorhelpsmakethefoodyoucookmoresatisfyingtoyourtastebuds.

Beverages.Whiteandgreenteasareantioxidantpowerhousesthatmayhelpwithweightlossthroughamildmetabolicboost.Steepthem,icethem,andpoursomeinyourwaterbottleor travelmug.Thosepowerfulplantcompoundsarewatersoluble,sodrinkup!Whiletheycontainasmallamountofcaffeine(10to25mgonaverage),theyalsocontainanaminoacidcalledtheanine,whichhasacalmingyetfocusingeffectonourbrains.Ifyoudon’tlikethetaste(orhaveyettoacquireatasteforit),considermakingateaconcentrateandtossingitinyourmorning smoothie. Herbal teas are another healthy choice. If you choose todrinkwine,chooseredfortheheart-healthyantioxidants,keepinginmindthat“moderation”meansup tooneglass aday forwomen, twoglassesperday formen. While there’s no better beverage than filtered water, if you’re weaningyourselfoffsodaorjust“don’tlikethetaste”ofwater,trysparklingwaterwithasplashofantioxidant-richpomegranateortartcherryjuice(readlabelscarefullytomakesureyou’regetting100percentjuiceandnothingcontainingHFCS).

Step3:PlanandShopPlanningyourmealsandarmingyourselfwithashoppinglistisakeypartofthepuzzle.Thiswillprovidefocuswhenyou’re inthestore,which,neverforget, issetuptosellyoutheproductsthegrocersmostwanttomove,nottohelpyoufind nutritious ingredients. How specific your plan is depends on yourpersonalityandcomfortlevelwithshoppingandcooking.

If you’re aplannerbynature andyou’re starting fromscratch, tryplanningoutaweek’sworthofmealsandcreatingyourshoppinglistfromthere.Seepages280–81 forashopping list template thatcanhelpguideyouonwhat tobuy. Ifyou’re pretty comfortable in the kitchen and the thought of planning all yourmeals gives you the shivers, it’snot absolutelynecessary.Yourgrocery list canmerely focus on restocking your pantry and buying the most appealing freshingredients (such as produce and fish) so that you can throw meals togetherwithouthavingtothinkaboutthemtoomuch.

Ifyou’reinthemiddlesomewhere—youdon’tmindmealplanningbutdon’talwayshavetimeortheinclinationtomapoutthenextsevendays—chooseoneortwodishesandplantomakebigbatches.Buythe ingredients for those,and

useacombinationofleftoversandpantrystaplestocreatedishesontheflyfortherestofyourmeals.

Regardlessofyourmeal-planningapproach,it’svitaltositdowntomakealistbefore you head to the grocery store. It willmake shopping less stressful—nomorewonderingwhatyou’reforgettingwhilestandingatthecheckoutcounter—andmakeyouinfinitelymorelikelytogethomewithabevyofgoodoptions.

At the grocery store, first things first: make sure you have food in yourstomachbeforeyouenterthestore.Ifyou’rehungrywhileshopping,lowbloodsugarcancompromiseyourabilitytothinkclearlyandmakewisedecisions,andyou’llbemuchmoresusceptibletoimpulsebuys.

Onceyouarriveatthestore,shoptheproducesectionfirst.Thisiswherethemajorityofyournutrientsshouldcomefrom,soitdeservestoppriority.You’llalsothinkmostclearlyatthebeginningofyourshoppingtrip,soputthatclaritytogooduseinbuyingfruitsandvegetables.Becauseproduceisseasonalandthusconstantlychanging,seeingwhat’savailablecansparkyourcreativityandmakeyoumoreexcitedabouttherestofyourshoppingtrip.

Then pick up your lean proteins for theweek, such as beans and legumes,seafood,poultry,andmeat.Afterthat,it’sjustamatterofrestockingthepantryitemsthatyou’venotedonyourlist,andchoosingnottobuytheunhealthyfoodsyoujustcan’tresist.Youcanskipsomeaislesaltogether.

Step4:RevamptheKitchenNowthatyou’veclearedoutthejunkandstockeduponhealthyfood,optimizeyourstoragespacestomakegettingtothegoodstuffconvenientandeasy.

Refrigerator

•Shelves.Thinktoptobottom.Justasstoreownersboostsalesofcertainitemsbyplacingthemateyelevel,youcancapitalizeonthemostvisibleportionofyourfridgebystoringhealthygrab-and-goitemsinclearcontainersonthetopshelf,likeprecutfruitandveggiesandleftoversthatneedtobeeaten soon.Healthydrinkoptionsgohere, too, suchas filteredorbubblywater, andmaybea100-percentfruitjuiceforasplashofflavoraddedtothebubbly.Lessperishablestaplescangoonthemiddleshelf:nutbuttersandnuts,yogurt,andwhole-grainbreads.Reservethebottomshelfforbulk items,suchascookedgrainsorbeans,andforanythingyoudon’twantavisualreminderofeverytimeyouopenthefridge,suchasthatleftoverbirthdaycake.

ShoppingListTemplate

So that you always have themakings of a healthymeal on hand, includefoodsfromthefollowingcategoriesoneachgrocerystorerun.Thisisjustasamplingwithineachcategory,but itwill giveyouagood ideaofwhat toshopfor.

Fruitsandvegetables

Eat with the seasons as much as possible, and supplement with frozenversionswhensupplyislimited.ChecktheEnvironmentalWorkingGroup’slist of theDirtyDozen to learnwhich twelve fruits and vegetables are themostpesticide-ladensoyoucanoptfororganiconthoseitems,orfocusontheClean15—theleastcontaminatedvarietiesofproduce.Thelistschangeperiodically;lookforthelatestathttp://www.ewg.org/foodnews/.

High-qualityanimalproteinandsourcesofplantprotein(keeptwoorthreeonhand)•Wildseafood(versusfarm-raised)

•Organicgrass-fedsourcesofmeat,eggs,anddairy•Organic,non-GMOsoy(edamame,tempeh,miso,andtofu)•Beans•Proteinpowderforsmoothies(whey,soy,brownrice,hemp,pea)

Fiber-richwholegrains(keepatleasttwoorthreeonhand)•Brownrice

•Quinoa•Millet•Barley•Steel-cutoatmeal

Nuts,seeds,andnutbutters(keepatleasttwoonhand)•Walnuts

•Almonds•Pecans•Cashews•Almondbutter•Cashewbutter•Organicpeanutbutter•Coconut“butter”•Pumpkinseeds

•Flaxseed•Sesameseeds•Chiaseeds

Healthyoilsandfats(keepextra-virginoliveoilandatleastonemoreonhand)•Extra-virginoliveoil

•Coconutoil•Sesameoil•Walnutoil•Flaxseedoil•Avocadooil•Grapeseedoil•Ghee(clarifiedbutter)

Probioticfoods(keeponeortwoonhand)

•OrganicGreekyogurt(unsweetened)•Kefir•Miso•Kimchee•Tempeh•Traditionallymadesauerkraut•Sourdoughbreadmadewithsourdoughstarter(notcommercialyeast)

Beverages

•Greentea•Whitetea•Herbalteas•Seltzerwater•100-percentfruitjuice(fordilutinginseltzerwatertomakeahealthysoda

replacement)•Organicmilk(oralmondmilk,soymilk,orcoconutmilk)•Tartcherryjuice•Pomegranatejuice

Desserts

•Darkchocolate(ideally,atleast72percentcocoaandorganic)•Driedfruit(unsweetened)

•Freshfruit•Frozenberries/cherries

•Crisper drawers. Keep it simple: dedicate one drawer for fruits, the other for veggies. This alsohelpskeepveggiesfresherlonger,sincetheywon’tbeexposedtothemethylenegasemittedbyfruitasitripens.

•Thedoor.Again,thinktoptobottomforyourcondiments.Healthiestoptionslikesalsa,mustards,and fruit spreads go in themost visible,most easily accessible spaces,while oily, salty, or sugarycondiments—mayonnaise,soysauce,barbecuesauce,ketchup—golowerdown.

•Thefreezer.Keepingitsimplewillhelpkeepthingsorganized—we’veallfacedthecrazyjumbleofadisorganized freezer (and quickly shut the door on it). One shelf can be for frozen fruits andvegetables, another formeatsandextraportionsofpreviousmeals. Items thatkeep longer in thefreezer,suchasflaxseedandwhole-grainflours,areeasilystoredinthedoor.

Pantry

The same principle applies to your cupboards: Give your most convenienthealthyoptions aplaceofprominence.Put your staples—suchas grains,driedbeans,andcannedtunaandsalmon—ateyelevel.Thenstoreyourhealthysnacks—suchasdriedfruit,nuts,androastededamame—andyourherbs,teas,salt,andpepperontheothershelves.Andifyou’vegotanythingonhandthatdoesn’tfitintoyourplanofeatingfortotalhealth,storeitinanopaquecontaineronahighshelf—you’llbelesslikelytoreachforitifyoucan’tseeit.

EatLikeanAncient

Minimizingrefined-grainproductslikeconventionalpastaandwhitericeiskey to your kitchenmakeover, but that doesn’tmean you’re stuck eatingbrownricenightafternight.Grainssuchasspelt,buckwheat,quinoa,millet,barley, and amaranth have been cultivated and eaten by humans formillennia, and they remain an excellent source of nutrition. Millet has acrunch that makes a great addition to granola or muesli; barley has achewinessthatmakesitaheartyadditiontochunkysoupsorthestartofasalad;quinoahasanuttinessthatmakesitanappealingalternativetorice.

Consumed in their whole, unprocessed state, these grains are excellentsources of slow-burning carbohydrates—so-called because their fibercontentmeans they take longer todigest than simplecarbs,which includerefined grains and sugars. As a result, we feel full longer and we don’t

experience the fluctuations in blood-sugar and insulin levels that candramaticallyundermineourenergy levels,mood,andbrain function—andultimately our health. Slow-burning carbs are also beneficial because theyincreasebrainlevelsofthemood-regulatinghormoneserotonin.

Thesegrainsaretypicallyavailableinwholeform,althoughsomearealsogroundinto flour.Mostcookup inapotwithwater—toastingbeforehandintensifiestheirflavorbutisn’tnecessary.Tryusingtheminplaceofpastaorrice,tossingthemintosoups,orasabaseforchili,curries,andstews.Theyare becoming increasingly easy to find inmainstream grocery stores, andeven in big-box stores. Look for them in the rice aisle or near the driedbeans.Theyarealsomoreandmorecommonlyusedtomakepastas,breads,pretzels, and baking mixes. These products may be in the “health food”section of your grocery store, or they may appear alongside moreconventionalalternatives.

Anotherimportantbenefitofancientgrainsisthatmanyofthemdonotcontain gluten—aprotein that’s amajor component ofwheat, barley, andryeandmaybepresentinsomeoatproductsduetocross-contaminationinthe food-supply chain.Becauseweeat somuchwheat and somanywheatproducts, many people are developing sensitivities to gluten, which canresult in indigestion, gas, bloating, joint pain, brain fog, andweight gain,among other problems. For those who have a true allergy to gluten—aconditionknownasceliacdisease—eatingwheatcantriggeranautoimmuneresponseandleadtoseriousconsequences.Evenifyoudon’thaveanyissueswithgluten,it’sbeneficialtoaddgluten-freegrainstoyourrepertoiresothatyou become less likely to develop a sensitivity to it in the future, and asalwayswe are looking to increase the varietyof foodswe eat tomaximizetheir benefits. Many of our clients whomake an effort to eat less glutenreportsheddingafewpoundsasaresult.

EatingPitfallsandSolutions

What recurring scenarios trip you up themost when it comes to eatingwell?Takesometimetoreallythinkthroughwhattriggersyourworsteatingepisodes.Wehavefoundthatpeoplewhoplaninadvanceandkeephealthieroptionsonhandoftenavoidthepitfallsandtemptationsthatcansabotagetheirgoals.Thisplanningoccursathome,thenatthegrocerystore,andtheninthewayyoustoreyourfoods.Seethechartbelowforsometipsonhowtoavoidcommontraps.

CommonChallenge

Antidote

Skippingbreakfast

Buyormakeindividualserving-sizedpackagesofnutsthat,alongwitheasilyportablefruit—suchasanapple,pear,orange,orbanana—youcangrabforbreakfastonyourwayoutthedoorandeatenrouteoratyourdesk.Althoughwediscourage“grabandgo”asaregularhabit,itishealthierthanotheroptions.

Gettinghungrybeforelunch—andresortingtothevendingmachine

Packahealthysnackeveryday—suchasGreekyogurtandfruit,hummusandcarrots,whole-graincrackersandlow-fatcheese,nuts,ornutbutters.Thinkofoptionsthatcombinewhole-foodcarbs,protein,andhealthyfat.

Reachingforcoffeeorsugarysnacksintheafternoontowardofflowbloodsugar

Takeaten-minutewalkaroundtheblockortheofficefirst,thenreachforahealthycarbohydratepairedwithprotein,suchasdriedfruitandnuts.Alsotrygreentea.

Snackingwhilewaitingfordinner

Holdoffonalcoholicbeveragesuntildinnerisinfrontofyou—drinkingonanemptystomachhasbeenshowntoincreasepremealsnacking.Drinkaglassofwater,whichwilleasethatempty-stomachfeeling.Andifyoumusthaveasnack,makeitvegetables,suchasrawcarrots,slicedzucchini,orstripsofredbellpepper.Afterdinner,prepareasnacktohaveatthereadyforthenextnight.

Eatingbeforebed

Brushyourteethrightafterdinner—itcanhelpdissuadeyoufromputtinganythingotherthanwaterinyourmouth.Ifyourlate-nighteatingisofthemindlessvariety,findsomethingelsetodowithyourhands—knitting,preppingvegetablesforyournextcookingsession,orreadingabook.Ifyou’retrulyhungry,goaheadandeatasnackthatprovidessomehealthyfataswellassomeslow-burningcarbs,suchasabrownricecakewithpeanutbutter,asliverofavocadoandlow-fatcottagecheese,oranapplewithalmondbutter.

MealPlanningOnceyou’ve“detoxed”yourfridgeandpantryandthenrestockedthemwiththeessential ingredients forhealthyeating,you’rereadytostart followingaweeklymeal plan. Formost people, knowingwhen andwhat they’re going to eat cancurbovereating.Forinstance,ifyouknowthatyouhavealltheingredientsforaten-minutemealathome,youwon’tfeeltheneedtoscarfdownpretzelsonyourdrivehome.Beingpreparedreducesthaturgent“Ineedfoodnow!”feeling.And

yetbeing too rigidwithyourmenucanbackfire. Inourpractice,we teach theideaofstructuredflexibility—usingaweeklymealplanasaguide,butonethatyoucanadjustbasedonthetime,energy,andingredientsyouhaveonhand.

Beforeyousitdowntowriteamealplan,youneedtoknowwhatconstitutesameal.Foroptimalblood-sugarbalanceandoverallhealth,rememberthe“magicformula”you learnedabout inchapter10: slow-burningcarbs fromvegetables,fruits, and/orwholegrains; leanprotein; andhealthy fat.Eating thiswayhelpsstabilizeblood-sugarandinsulinlevels,whichmeansfewermoodswings,fewercravings and bouts of overeating, a lower risk of diabetes and most chronicillnesses,aswellassustainedmentalandphysicalenergy.Theformulaholdstrueforsnacks,too.

BalancedSnacks

Slow-BurningCarbohydrate

LeanProtein

HealthyFat Extras

Example1:Brownricecracker

1wholeegg

1/8avocado Garlic,crackedpepper,drizzleofbalsamicvinegar

Example2:Tomatoslices

Hummus Drizzleofextra-virginoliveoil

StepOne:Inatypicalweek,you’llspendfifteenminutesthinkingaboutwhatyou’ll eat in the next seven days—maybe it’s on Sunday evening, or on onerelativelyquietweekdaymorning,orevenatyourdeskwhileyou’rewaitingforaconferencecalltostart.Thatway,you’llhavetoshoponlyonceduringtheweek,buying everything you’ll need to make the meals you’ve already planned.Occasionally, you’ll want to try out a new recipe that requires a specialingredient,oryou’lldecide to tryexperimentingwithanewgrain.Butmostly,youwon’tneedtobuyspecialingredients—you’llsimplyrestockyourpantryandpickupahealthyassortmentoffruitsandvegetablesthatwillchangethroughouttheyeardependingontheseason.

StepTwo:Findthetimesoftheweekwhenit’sconvenientforyoutodothemajority of your cooking—you can chop several onions or cloves of garlic atonce,forexample,andstorewhatyoudon’tuseinthatinstanceinthefridgeorfreezer,dramaticallyreducingthepreptimeandcleanupforaweeknightstir-fry.It’s also helpful to cook several batches of healthy basics over the weekend,including one protein (such as beans), one grain (such as quinoa), and one

vegetable(suchasgrilledpeppersinthesummerorroastedsquashinthewinter—orafavoritecombinationofmixedroastedvegetablesanytime).Youcanservethethreetogetherfordinnerontheweekend.Then,onMondayyoucanaddthevegetables to the sandwich you pack for lunch and use the beans in a simplequesadillawitha sideof sliced tomatoes fordinner.Thequinoacan serveas abed for over-easy eggs for Tuesday’s breakfast, and you can transform theremainingbeans into amain-dish saladwith a simple vinaigrettedressing andthe additionof crumbled feta and freshherbs.Wednesdayyou’llneed to cookagain—make a double batch of steel-cut oatmeal and save the leftovers foranotherbreakfast.Cookasoupthatnightandserveitovertheremainingquinoatomakeita fillingmeal.Those leftoversmakeagreat lunchforThursday,andthe last of the beans pairs nicely with a simple green salad and whole-graintortillaswithavocadofordinnerthatnight.

If this sounds tooambitious, start slowly.Pickonenewdinnerrecipe to tryeachweek.Orstartwithbreakfast—trysomethingnew,andifyoulikeit,keepitforyourrepertoire.

BetterBrownBagging

Manyclientsreportthatplanninghealthylunchesisespeciallytricky.Thesestrategiescanhelp.

•Planyourlunchesfortheweekaheadoftime.•Keeplast-minuteitemsonhand:cannedtuna,salmon,nutbutters,

brownricetortillas,whole-graincrackers,hummus.•Packcondimentsseparatelytopreventlunchesfromgettingsoggy.•Grillorroastveggiestouseallweek—addtosandwichesandwrapsor

pairwithcheeseforatastyandfillingsnack.•Investinaminicoolertokeepfoodfresh.•Freezedrinksovernight,thenplacetheminthecoolertokeepyour

lunchcool(itwillthawbylunchtime).

Mix-and-MatchMeals

The charts belowwill help you create nutritious, creativemeals that contain acombinationof slow-burning carbohydrates, leanprotein, andhealthy fat.Use

them as a guide and an inspiration for meal planning—or creating mealsspontaneouslyoutofwhatyouhaveinyourrefrigeratorandpantry.

For eachmeal or snack, you’ll pick food(s) from the carbohydrate columns(vegetables, fruits, and/orwholegrains), food(s) from theproteincolumn,andfood(s)fromthehealthyfatscolumn.Asyou’llsee,nutsandnutbuttersappearin both the protein and fats columns, because they are good sources of bothnutrients.

Whilethechartsarebrokenintobreakfast,lunch,anddinner,you’llseemanyof the same foods in all three charts. Think outside the box! If you lovetraditional breakfast foods, have them for dinner. Incorporate dinner leftoversinto your breakfast. Moving away from certain foods for certain meals—especiallyapatternofeatingonlybakedgoodsandcerealforbreakfast—willhelpyoufollowtheprinciplesoutlinedinchapter10.Includingmultipleservingsofvegetablesand/orfruits(inthecarbohydratecategory)witheverymealwillhelpyoubuildyourplantbase,andtheadd-onsatthebottomofeachchartwillnotonly enhance flavor, they’ll add to your intake of antioxidants and otherbeneficialphytochemicals.Thinkofthemasbonuspoints.

Notethetotaldailyservingsyou’reaimingforineachcategory(listedatthetop of each column) and the serving sizes for various foods (listed below thecharts), but keep in mind that these are estimates only; people’s individualrecommendationswillvary.Thefocushereisoneatingbalancedmeals.

Breakfast

Slow-BurningCarbohydrate LeanProtein HealthyFat

Vegetable / Fruit

WholeGrain

9–11servings/day

2–4servings/day 6–9servings/day

9–11servings/day

Freshorfrozenberries(blueberries,raspberries,strawberries)

Tartcherries

Apricots

Apples

Brownricetortilla

Corntortilla

Oatmeal

Steel-cutoats

Five-grainhotcereal

Whole-grainporridgeorcereal(usebarley,

Nuts(almonds,walnuts,pistachios,pecans,pinenuts)

Nutbutter(almond,cashew,walnut,

Flaxseed(ground)

Hempseeds

Chiaseeds

Nut/seedbutter(almondbutter,cashewbutter,walnutbutter,organicpeanutbutter,sunflowerseedbutter)Nuts(almonds,cashews,walnuts,pistachios,pecans,pinenuts)

Prunes

Banana

Orange

Grapefruit

Sweetpotatoes

Peppers(all)

Broccoli

Kale

Spinach

Mushrooms

Squash

Bokchoy

Tomatoes

Onion

teff,buckwheat,farro,oramaranth)Muesli

Whole-grainEnglishmuffin

Whole-grainwaffle

Whole-grainpancake

organicpeanutbutter)

Eggs(organicandomega-3fortified)

Non-GMO/organicsoymilk

OrganicGreekyogurt

Organickefir

Organiccottagecheese

Organicmilk

Smokedsalmon

Sardines

Proteinpowder(whey,brownrice,pea,hemp)

Avocado

Extra-virginoliveoil

Canolaoil

Avocadooil

Coconutoil

Pesto

HealthyAdd-ons

Organiccocoapowder

Cinnamon

Nutmeg

Turmeric

Cumin

Ginger

Parsley

Rosemary

Garlic

Oregano

Thyme

Sage

Blackpepper

Basil

Lunch

Slow-BurningCarbohydrate LeanProtein HealthyFat

Vegetable / Fruit

WholeGrain

9–11servings/day

2–4servings/day 6–9servings/day 9–11servings/day

Spinach

Bokchoy

Quinoa

Brownrice

Beans(black,pinto,cannellini)

Lentils

Nuts

Nut/seedbutter

Mixedgreens

Swisschard

Celery

Onion

Peppers(all)

Tomatoes

Brusselssprouts

Cabbage

Beets

Artichoke

Cauliflower

Broccoli

Sweetpotatoes

Squash

Carrots

Berries

Apple

Pear

Tartcherries

Papaya

Blackrice

Barley

Millet

Teff

Farro

Brownricetortilla

Corntortilla

Whole-graintortilla

Sproutedwhole-grainbread

Whole-grainpita

Brownricepasta

Quinoapasta

Whole-wheatpasta

Chickpeas

Hummus

Non-GMOsoybeans/edamame

Blackbeanburger

Wildfish

Lean,grass-fedbeefandbison

Poultry

Pork

Turkeyburger

(Chooseorganicmeatwhenpossible.)

Cannedsalmon

Nuts

OrganicGreekyogurt

Groundflaxseed

Hempseeds

Chiaseeds

Pumpkinseeds

Sunflowerseeds

Extra-virginoliveoil

Grapeseedoil

Avocadooil

Coconutoil

Canolaoil

Pesto

Tahini

Avocado

HealthyAdd-ons

Turmeric

Cumin

Ginger

Parsley

Basil

Rosemary

Oregano

Thyme

Sage

Cilantro

Blackpepper

Organiccocoapowder

Cinnamon

Nutmeg

Dinner

Slow-BurningCarbohydrate LeanProtein HealthyFat

Vegetable / Fruit

WholeGrain

9–11servings/day

2–4servings/day 6–9servings/day 9–11servings/day

Kale

Spinach

Collards

Bokchoy

Mixedgreens

Swisschard

Mushrooms

Celery

Onion

Zucchini

Tomatoes

Brusselssprouts

Beets

Carrots

Sweetpotatoes

Squash

Artichoke

Cauliflower

Broccoli

Berries

Apple

Mango

Quinoa

Brownrice

Blackrice

Barley

Millet

Teff

Whole-graintortilla

Brownricetortilla

Corntortilla

Whole-grainpita

Sproutedwhole-grainbread

Brownricepasta

Quinoapasta

Whole-grainpasta

Beans

Lentils

Blackbeanburger

Beansoups

Chickpeas

Non-GMOminimallyprocessedsoy(edamame,tempeh,miso)

Non-GMOtofu

Wildfish

Lean,grass-fedbeef,bison

Poultry

Pork

Turkeyburger

Proteinpowder

Cannedsalmon

Sardines

OrganicGreekyogurt

Nut/seedbutter

Nuts

Groundflaxseed

Hempseeds

Chiaseeds

Sunflowerseeds

Pumpkinseeds

Pesto

Tahini

Avocado

Extra-virginoliveoil

Grapeseedoil

Avocadooil

Coconutoil

Organicghee(clarifiedbutter)

Walnutoil

HealthyAdd-ons

Turmeric

Cumin

Ginger

Parsley

Rosemary

Oregano

Thyme

Sage

Blackpepper

Organiccocoapowder

Cinnamon

Nutmeg

Basil Cilantro

Samplebreakfasts

•Greensmoothiewithbabykaleandspinach,mixedberries,wheyproteinpowder, banana, ground flaxseed, and cooled green tea •Whole-graintortilla with scrambled omega-3-fortified eggs, spinach, roastedvegetables (left over fromdinner), andpesto •Oatmealwithdried tartcherries,choppednuts,andgroundflaxseed•Mixed-grainpancakewithmixedberries,proteinpowder,andcoconutmilk

Samplelunches

•Brownricetortillawithbabyspinach,choppedsweetpotato,blackbeans,roastedchicken,avocado,andsalsa;papayawithlimejuice•Blackbeanchili;steamedbroccoli,carrots,andcorn;cashews

• Mixed greens salad with farro, roasted chicken, sunflower seeds,pistachios, and balsamic vinaigrette; blueberries • Whole-grain pita,turkeyburger,shreddedslaw(purplecabbageandcarrot),pesto;apple

Sampledinners

•Mixedancientgrains,wildsalmonwithmangochutney,roastedBrusselssprouts, fennel salad • Spinach saladwith strawberries, red onion, andpine nuts; dressing with extra-virgin olive oil; egg frittata with onion,broccolini,andfreshparsley•Lentilsoup,roastedcauliflower,kalesaladwithpinenuts andwalnut-oil vinaigrette • Shrimpkabobwith tomatoandzucchini,quinoapastawithwalnutpesto

ServingSizes

This chart shows serving sizes (as opposed to portions). Keep your total dailyservingsforeachcategoryinmind,notedinthechartsabove.

Foods ServingSize

CARBOHYDRATES(Grains) 1/2cupcookedcereal3/4cupcoldcereal

1/3cupcookedgrains1slicebread

1/3cupcookedpasta

CARBOHYDRATES(Vegetables&Fruit) 1/2cupcookedvegetables1cuprawvegetables

1cupberries

1/4cupdriedfruit

1smallpieceoffruit

PROTEIN 1oz.meat

1oz.seafood

1oz.fish

7gproteinpowder

1/2cupcookedbeans,peas,orlentils1oz.cheese

8oz.milk

2tbsp.nutbutter

FATS 1/8avocado

1tsp.extra-virginoliveoil

1tbsp.pesto

2tbsp.groundflaxseed,chiaseeds,orhempseeds

1/4oz.nuts

1tsp.butter

2tsp.nutbutter

GroceryStoreTime-Savers

Fooditemsthatmakeweeknightcookingasnap:

•Skinless,bonelesschicken•Cannedbeans(toavoidtheBPAinthecanlining,lookforbeansinTetra

Paks)•Gratedorshreddedcheese•Slicedleanmeats•Chopped,sliced,prewashedproduce•Choppednuts•Frozenvegetables•Pre-cookedgrains

HealthyCooking101Now it’s time to get cooking. Here are a few techniques you’ll use again andagain.Playwiththemall,masteroneortwo,andyou’llalwaysbenomorethanafewminutesawayfromahealthymeal.

Steaming.Okay,steamedvegetablesdon’tmakemanypeople’smouthwater.But here’s the beauty of steaming—it’s really simple, and it preserves thenutrients in foodbetter than anyothermethodof cooking.Once your veggiesare steamed, you can add a drizzle of olive oil and get the flavor boost fatprovideswith a fraction of the calories it takes to cookwith fat inmost othermethods.Allyouneedisalargepotwithalidandasteamerinsert.Withthosebasicpiecesofequipment,youcanprepareanyvegetableinminutes:putasmallamountofwater inthebottomof thepot,placethesteamer insert inside, thenputyour choppedveggieson the steam tray.Place the lidon topand turn theheatuptomedium.Veggiesaredonewhentheircolorismostintenseandtheyare fork-tender. For time-crunched evenings, use themicrowave. Pour a littlewaterinaPyrexdishandcoverthedishwithaBPA-freesiliconecover,leavingaslightopeningforthesteamtorelease.

Stir-frying.Quick,easy,andefficient,stir-fryingsearsfoodoverhighheatsothatit’stheperfectcombinationofcrispyandtender.You’llneedalargepan,asmallamountofhigh-heat-tolerantoil(suchasgrapeseed,peanut,oravocado),and a combination of meat, seafood, or tofu and vegetables that are cut intouniformlysizedpieces.Heatthepanoverhighheat,usingjustenoughoiltocoatthe pan.When a drop ofwater sizzles and immediately evaporates, the pan isready.Addthefooditemthattakesthelongesttocook(suchasbroccoli),stiritconstantly for aminuteor two, thenkeep adding ingredients inorderof theircookingtime,addingthefastest-cookingingredientlast(suchasshrimp).Drizzlewith a little soy sauce and/or lemon juice just before turningoff theheat, andvoilà!Dinner.

Slow-cooking. Imagine throwingsome ingredients inamagicalcontraptioninthemorning,flippingaswitchbeforeleavingthehouse,thenreturninghomeafterwork to find an entire dinnerwaiting for you, ready to eat.With a slowcooker(otherwiseknownbythebrandnameCrock-Pot),thisdreamcomestrue.Perfectforsoups,stews,chilis,slow-cookedmeatsandveggies,andmuchmore,a slowcookerdoesall the fussing foryou—nowatching theclockorworryingaboutovercooking.Investinaslow-cookercookbookorfindrecipesonline.

Roasting.Thesamemethodwehavebeenusingtocookmeatsandseafoodcanbeappliedtocookingvegetables.Infact,we’dbehard-pressedtothinkofavegetable that doesn’t taste better when roasted. Squash, parsnips, sweetpotatoes, zucchini, peppers, eggplant, garlic, cauliflower, and even the often-malignedBrusselssproutsaretransformedduringroasting.Greenssuchaskaleand collards crisp up into tasty chips, and beets and cauliflower develop acaramelizedlayertobringouttheirnaturalsweetness.Thebasicruleofthumbistochopyourveggieintosame-sizedpieces,tossitinalittleoliveoil,andseasonwith salt and pepper. Place on a rimmed baking sheet in a 350°F oven. Stiroccasionally and removewhen the edges begin to brown. You do have to getcomfortablewithchopping—andkeepaneyeonthingssothebrownedgesdon’ttip over into charred territory. Otherwise, this cooking method is basicallyfoolproof.

Exercise:MindfulCooking

Becausecookingisasensoryexperience,itprovideslotsofopportunitiesformindfulness.Pickaninstancewhenyouhavesufficienttimeandquiettofocusinthekitchen;avoidmultitasking,suchastalkingonthephoneorwithyourspouseorchildrenasyoucook.Asyou’reprepping,focusonthefeelofyourhandsontheknifeasyouchopgarlicorvegetables.Absorbthesoundtheblademakesasitcutsthroughthefoodandhitsthecuttingboard.Noticehowthearomaaffects your nose, and what chain reaction it may cause in your body—your mouth may startwatering,oryourbodymaywanttoretreatfromtheodorifit’spungent.Whileyou’refocusedonthephysicalsensationsofcooking,takenoteofwhat’shappeninginyourmind.Areyounoticinganticipationorexcitementaboutthefood?Areyoufeelingproudoftakingcareofyourself?Arethereanyinsightsbubblinguptothesurfaceofyourawareness?

Your“NewNormal”KitchenRoutineFormostofus, it’s important tocontinuetokeep inmindthatnoteverymealhastobeanevent.Occasionally,you’llpreparesomethingquicklytoeatontherun—but with proper planning and mindful awareness, you can make evenquickmealsandsnackshealthy.Othertimes,youcanmakepreparingandeatingyour food a lovely, nurturing opportunity to get yourmind and body back insync.Howmuchtimeyouspendoneachmealandsnackwillvarybasedonyourschedule, your preference, and your willingness to slow down. The importantthing is to shift away from ingrained habits of mindless eating and towardconsciously choosing food that promotes your health and builds vital energy.Howmuch better you feel will be its own reward and give youmotivation tocontinue.

Asyou’repreparingyourfood,inviteallyoursensestothetable.Experiencethefeel,smell,sight,andsoundofthefoodasitcooks.Focusinginthiswaymayinspireyoutopulloutyourfavoritedishes,lightcandles,bringinsomeflowers,putasprigofparsleyontheplatejusttoprettyitup,orenjoyaleisurelywhiffofyourfoodbeforeyoubiteintoit.You’llbelesslikelytodineanddashandwillbeabletositandtrulysavoreachbite.

InsightsandInspirations:Marsha,age47

Growing up, it seemed like mymomwas always in the kitchen—cooking,washing dishes, sweeping, talking on the phone. She joked that she wasn’tallowedoutof the room.When I becameanadult, I pridedmyself onNOTcooking—Ididn’twanttobeaprisonerinmyownkitchenlikemymom.Theprepared foods in thedeli caseweremybest friends.But then I foundout Ihadhighbloodpressureandcholesterol,andIhadtobemorecarefulaboutwhat Iate.Despiteeverything I thought Iknewaboutcooking—howitwasdrudgeryandtookupallyourtime—IfoundoutIlovedbeinginthekitchen.Ilove that youmake a bigmess, use your hands, think creatively, and thenusuallyhavesomethingtastytoeatwhenyou’redone.SometimesIdothinkcooking is a pain, but by the time I get into the rhythm of chopping andstirring,IrealizeI’mhavingfun.I’dstilllikearobottocomeinanddoallthedishes,but Idon’tmissmicrowavedmeals.Atall.And I candoanything—evendishes—toagoodsoundtrack!

AnAttitudeofGratitude

To elevate the act of cooking from a chore into something uplifting andinspiring, try incorporating a gratitude practice into your meal. A regularpracticeoffocusingonthankfulfeelingshasbeenshownrepeatedlytohaveahost of health benefits, including a stronger immune system, lower bloodpressure, and a greater sense of connection to others. In our practice,we’veseen firsthand the shift that happens when people spend a few momentsexpressinggratitude:ittransformsasnackoramealfromsimplyatimetorefueltoanopportunitytoconnectwiththeweboflife.Itencouragesustoslowdownandsavorourfoodandinvitesmindfulnesstohaveaspotatthetable.Notonly

is itaspiritualandhealth-promotingpractice,butthere isevenaphysiologicalrationalefor“givingthanks”beforeameal.Thepracticeallowsforashiftinthebody as it prepares for the approaching food.Our attention is focused on themeal—our mouths begin to salivate, releasing the first of many enzymesnecessary to properly digest our foods. Our bodies make a switch from thesympathetic nervous system,which has kept us revved up all day to dealwithstressors,totheparasympatheticnervoussystem,whichcalmsusandallowsforbetterdigestion.

Your gratitude practice needn’t be formal.Here are a fewways to up yourgratitude quotient, particularly around eating: • Offer grace or a prayer fromyour own spiritual tradition—out loud or silently—before digging in. Varyingthewordswillincreaseyourattentivenesstothepractice.

•Imagineeachpersonandanimal involvedingettingthefoodfromthefieldorfarmtoyourtable,andthankthemfortheirefforts.Considerallittooktocreatethesenutrientstotakecareofyourbody.

•Thinkofthreethingsyou’rethankfulfor—theycanbefromanyareaofyour life (not just regarding the food you’re about to eat). Themorespecific, the better. For example, instead of saying you’re thankful foryour husband (in general), you could give thanks for “the way myhusband touchedmy back thismorning when he asked how I slept.”Eitherlistthemmentally,sharethemwithyoureatingpartners,orwritethemdowninanotebook.

•Taketurnsgoingaroundthetableandsharingonethingyou’rethankfulfor,or thankingonepersoninvolved ingrowing,delivering,selling,orpreparingthefood.

MindoverMenuNowthatwe’veestablishedthatpreparingyourownfoodisafundamentalpieceofhealthyeating,let’stalkabouteatingoutsidethehome.Restaurantsare,afterall,anintegralpartofmodernlife.Infact,47percentofallthemoneyspentonfoodinAmericaisspentinrestaurants.Evenwhenyou’recookingmostofyourownfood,you’llenduphavingalunchouthereandadinneroutthere—moreifyoutravelforworkorforplay.

We’rehappytosaythatitisabsolutelypossibletoeathealthfullywhendiningout.Butit’snoteasy.Andhere’sthenumber-onereasonwhy:typicalrestaurant

mealsaverageabout1,120calories.That’sasmuchaswhatsomepeopleshouldconsumeinanentireday!Besidestheextracalories,restaurantfoodisrifewithhealth-harming fats and refined sugars and grains. Like grocery stores,restaurantsarebusinesseswhoseaimistosellyoufood.It’snoaccidentthatyourserverasks,“Wouldyoulikeoneofoursignaturecocktails?”or“Who’sreadyfordessert?” The mere power of suggestion makes it more likely that you willoverindulge—whichisgreatforarestaurant’sbottomlinebuthazardoustoyourwell-being.

A lot of psychological components play into our eating-out habits. Eventhoughweareeatingatrestaurantsmoreoftenthaneverbefore,westillthinkofeatingoutasasplurge-worthyoccasion.Sure,ifyoueatoutonlyonceeveryfewmonths, you could enjoy an appetizer,multiple drinks, an entrée, and dessertwithoutithavinganegativelastingeffectonyourhealth.Butwhenyou’regoingouttoeatonceaweekormore, thoseextracaloriesaddupquickly.Moreover,eating for total healthmeans redefining your concept of reward. Tuning in toyourtrueneedsinthemomentwillhelpyoufindrewardsthatgenuinelysupportyourhealth.

Keep in mind that even if you head into a restaurant with the best ofintentions, if yourdiningpartneropts to splurgeon a cheeseburgerwith fries,youbecomemuchmorelikelytodothesame.

Thekeytokeepingyourwitsaboutyouwheneatingoutistohavea strategybefore you go in. Look at themenu online before going to the restaurant andmakeaplanaboutwhatyouwillorder—oratleastconsideroptions.Alsospenda few minutes sitting quietly, envisioning the occasion. Visualize yourselfchoosing food that soundsappealingandrefreshinglyhealthy.Letyourself feelhowgooditwillfeeltowalkoutoftherestaurantwithoutbeingoverstuffedandbloated.Rememberthatyouarebeingmindfulofyourfoodchoicesbecauseyouwantanddeservetofeelradiantlyhealthyandenergetic.Thinkaboutwhatyou’llsay when the server comes over to your table (see the chart below for ideas).Before you open your eyes, choosewhere youwant to place your focuswhenyou’re at the restaurant—on the company you’ll be with, or the prettysurroundings, or the fact that someone else is preparing and cleaningup afteryour meal while you relax. Later, when you’re at the restaurant, take a deepbreathandremembertheimagesthatcameupforyouduringthisvisualizationtohelpyousticktoyourplan.

Whenyourhost/serversays: Answer:

“CanIstartyouoffwithadrink?” “Waterwouldbegreat,thanks.”

“I’llwaituntilIdecidewhatI’mhavingfordinner.”

“Wouldyoulikesomebreadandbutter(orchipsandsalsa,orbreadsticksandhummus)togetyoustarted?”

“Nothanks,I’mholdingoutforthesoup/salad/entrée.”

Passthebaskettothefarendofthetableorasktheservertoremoveit.

“Whatwouldyoulikeforanappetizer?” “I’llhavethesoup(orsalad).”

“Nothing,thanks.”

“Andforyourentrée?” “We’dliketosplitthe________.”

“Pleasebringmehalftheentréeandwraptheotherhalfformetotakehome.”

“CanIbringyouanotherdrink?” “Nothanks,I’mgoingtoswitchtowater.”

“Whohasroomfordessert?” “Notme!I’mjustright.Dinnerwasdelicious.”

Whileyou’rereadingthemenu,lookfortermsthathintathowthefoodwaspreparedandhowmuchfat itcontains.Whileweadvocateconsuminghealthyfat,most fats used in restaurants are the unhealthy kind—including trans fatsandomega-6-richvegetableoils.Restaurantsusethesefatswithaheavyhandtomakethefoodmoreflavorful,whichresultsinacalorietotalthat’sskyhigh.

Low-fatpreparation High-fatpreparation

Bakedorbroiled Breadedorfried

Stir-fried Alfredo/mysterysauce

Poached Augratin/smothered

Grilled Escalloped

Roasted Flaky(asinpiecrust)

Boiledorsteamed Parmigiano

Beyondbeingasavvymenureader,youhaveanotherinvaluableskillwhenitcomestogettingahealthymealinarestaurant:yourvoice.Youhaveeveryrighttoaskforwhatyouneedandtohaveyourrequestshonored.Youalsoarewellwithin your bounds to ask about how certain dishes are prepared, to ask for

substitutions(suchasabakedpotatoorgreensaladinsteadoffries),andtohavesaucesanddressingsservedontheside.Bepolite,butdon’tbeshy.

And finally, consider using eating-out experiences to try something new—somethingyou’reunlikelytomakeathome.Gotothenewveganrestaurant intown,or tryanew typeof seafood.Whoknows—youmay findanew favoritedishtotryathome.

DrinkingandDining

We can’t talk about staying healthy while eating out without talking aboutalcohol. Beer,wine, and cocktails are all hefty sources of calories in their ownright(see“CalorieCountsforCommonDrinks”formoredetails),anddrinkingwhilediningmakesyoumorelikelytochooseunhealthyfoodsandtoeatmoreoverall.Researchhasshownthatpeoplegivenalcoholbeforeorduringamealatemorethanthosewhodidn’tconsumealcohol.Askyourself—doIreallyneedadrink to enjoymyself at a restaurant? If youdodecide to imbibe, the simplestwaytocutbackonalcohol istodrinkafullglassofwaterbeforeandafteranyalcoholicdrink.And tryaskingyour server tobring thedrinkwith food, sinceeating while drinking will help you avoid tipsiness and the desire to throwcautiontothewindandorderthenachos.

CalorieCountsforCommonDrinksWhileservingsizesarelistedhere,theportionyou’reservedmaybesignificantlylarger—andthereforemorecaloric(nottomentionmorealcoholic).

Redwine (5oz.) 125

Whitewine (5oz.) 121

Champagne (4oz.) 86

Regularbeer (12oz.) 153

Lightbeer (12oz.) 103

BloodyMary (5oz.) 120

Cosmopolitan (2.75oz.) 146

Mojito (6oz.) 170

Piñacolada (9oz.) 490

Drymartini (2.25oz.) 139

Vodkaorginandtonic (7oz.) 200

Margarita (8oz.) 280

StayingMindfulinaSocialSetting

Tuningintothemyriadsmells,sights,andfeelingsofconnectiontoyourfellowdiners, and to the slowly savored tastesofyour food, canhelpyoucircumventmanytriggersformindlesseating.Otherwaystohelpyoustaymindfulincludeputtingyourforkdownaftereachbite,eatingwithyournondominanthand,andtakingadeepbreathbetweenbites—alltechniquesthathelpyouslowdownandthinkbeforeyoubringanotherbitetoyourlips.Theyletyourbraincatchuptoyour hands, so you can register that you’re satisfied before you end upovereating.Beingoutatabustlingrestaurantorpartyisstimulating;there’salotto watch, look at, and hear, which makes it easy to get distracted oroverstimulated.There’salsooftenalevelofsocialanxiety,whichmakesusapttoeatanddrinkmore.

Yourmindfulnessskillscanhelpyoustaycentered.Here’satechniquetohelpyourself feelgrounded inyourbodywhenyou’re sittingat the table:Bring thesolesofbothfeettothefloor.Seeifyoucanfeeleachoneofyourtentoes.Thesimple shift in focus helps you stay present and forces a shift in brain activityfrom emotional reactivity into a calmer spacewith greater access to logic andrememberingyourtrueneeds.Andinvitingyourself to feelyourconnectiontothe ground brings a sense of stability. It alsoworkswhen you’re standing up.Insteadofstandingwithmostofyourweightononelegortheother,decidetobring yourweight evenly onto both feet. Feel your legs connected to the floorandyourspine,torso,neck,andheadrisingeffortlesslyoutofthatsolidbase.

Asyou’reenjoyingthemeal,noticehowitfeelstobeconsciouslychoosingtoeathealthfully,insteadofeatingtoomuchtooquicklytothepointofdiscomfort,whichisthetypicalpatternatrestaurants.Letthefeelingsofempowermentyounotice serve as positive reinforcement for yourself—you can make healthychoices,andthisiswhatitfeelslikewhenyoudo.

Conclusion:MakingChangeLast

At the end of our programs at Duke Integrative Medicine, participants aresometimeshitwithapprehension.Willthisapproachreallybedifferentfromtheothers I’ve tried?What’s this going tomean formy day-to-day life?Will I stickwiththepracticeswhenthingsgetstressful?Islastingchangereallypossible?

Integratingbehaviorchangesintoourlives—withthepeopleinourlives—isnotalwaysasmoothprocess.It’simportanttoacknowledgethatmakingchangesto your eating habits, even small ones, is a big deal, not only because of theinternalworkitrequiresbutalsobecauseitoftenmeansrockingtheboat.Eatingbased on your internal signals instead of the clock, eating slowly, shifting to aplant-based diet—every one of these health-promoting changes means goingagainst the grain of our society’s eating culture and perhaps against your ownsocialcultureaswell.

Practicingmindfuleatingwilloftenmeanbeingdifferent—inyourhome,atwork, andat a restaurant. Itmightmeansayingno to thechocolate creampiethatyourauntmadebecauseit’salwaysbeenyourfavorite,oraskingforasliverinstead of the big slice she just served you. Itmightmean bringing your ownlunch to anall-daywork conferencewhenall your coworkers choosepizza,orasking for sparkling water instead of wine at a party. Itmightmean asking awaiter for something that’s not on the menu at a restaurant, like steamed orroastedvegetables.Onagivenoccasion,youmightdecidetogowiththefloworfollowthepathofleastresistance.Guidelines(asopposedtorules)allowforthat.Butyou’llfindthatifyou“bend”yourguidelineseverytimeit’seasiertodoso,you’llbebendingthemallthetime.Bettertoprepareyourselfforthediscomfortoftakingastandanddoingsomethingdifferent.

Themoreyoupracticeyournewskillsandhabitsoutintheworld,theeasierandmorecomfortable theybecome,whetheryou’re asking fordressingon theside, taking a deepbreathbefore yournext bite, going for a brisk after-dinnerwalk,orservingmealscenteredaroundvegetables.Whateveryourchangesare,

theywillslowlybutsurelybecomewhatyoudoand,afteryou’vebeenpracticingforalongtime,partofwhoyouare.Inchapter3wetalkedaboutcreatingyourownfoodculture.Thattakestime,butitwillbegintofeelnatural,anditwillbestrongenoughtowithstandchallenges.Youmightevenfindthatyourchangesinspirepeoplearoundyoutomakehealthychangesoftheirown.

Regardless of your external environment—supportive and healthy, full oftemptationandtriggers,orevenhostile—thefoundationyou’vebuiltwillalwaysbethereforyou.Themindfulnessprinciplesyou’vebeenpracticing—awarenessof thepresentmoment, compassion, andnon-judgment—arequalitiesyoucanalwayscomebackto.They’reyourhomebase,andasyoucontinuetocultivatethemwithdailymeditationandtheothermindfulness toolsyou’ve learned(20Breaths, Body Scan, the Hunger-Fullness Scan, Loving-Kindness Meditation),themoreconnectedyou’llbetoyourInnerCompassandyourvalues.

Remember,though,thatthere’snowagontofallofforcompetitiontofail.Asinmeditationitself,whenyourmindwandersoffandyoubringitbackgentlytothe breath, your habits and your practice may seem to wander off during astressfulorbusytime.Unhealthyfoodsmightmaketheirwayintoyourfreezerordeskdrawer.Youmightstopyourregularmorningrun.Whenthesekindsofsetbacks happen, just notice what’s happening—or what happened—and starttuning back in to your mind and your body, and all of the information andwisdom they hold. That compassionate connection to yourself is your mostpowerfultool.

You’ve learned a lot about what types of foods lead your body away fromobesityandchronic illnessandtowardhealth—andhowpowerfulyourchoicesare. Choices include shopping on the perimeter of the grocery store, with itsabundantvegetables,fruits,andotherwholefoods(insteadoftheinterioraislesjammed with boxes of processed “ingredients”), or committing to a weeklytennis match with your best friend, or clearing your schedule on Sundayafternoons tomake big batches of soups and stews to freeze. Even seeminglysmall choices, like saying “no thanks” to chips and salsa when you’re out, oreating a single cookie instead of three, are powerful. Remember, every bitematters,downtoyourDNA.Eveninenvironmentsthatappeartobeuniformlyunhealthy,thereareusuallychoicesifyoureallylookandthinkcreatively.Atthecornerstoreonthedrivehomefromthebeach,say,amidtheneon-coloredchipsandsoda,there’strailmixinthesnackssection,yogurtintherefrigerator,andabasket of slightly bruised apples on the counter.Are those things perfect?No.Butthey’realotbetterthanthealternatives.

Younowknowhowtotakecareofyourself.Youknowthatmeansbehavinginsuchawaythatyoumeetyourtrueneedsinsteadofyourimmediatedesires,cravings, and reactions. We’ll all continue to be barraged by the presence ofunhealthyfoodsandtheconstantmessages,overtandsubtle,thatwe’renotgoodenough,thatweneedtobebetter—usuallywiththehelpofaproductsomeoneisselling,beitdietsoda,agymmembership,abikini,oranewcar.That’sabigpartof why simply figuring out what’s really going on, in our environments andwithinus,requirestheprocessyou’ve learnedhere,startingwithslowingdownandtuningintoyourselfwithcuriosityandcompassion.

Andyouknownowthatthemoreyoucareaboutyourself,themoreyoustartexpectingfromyourfood:Isthisfoodworthyofme?IsthereasonI’meating,andthewayI’meating,worthy?Domychoicesalignwithmyvaluesandsupportmyhealth? With practice and intention, you can move toward a place when theanswer to those questions—not all of the time, but most of the time—is aresoundingyes.

Acknowledgments

The authorswould like to thankDuke IntegrativeMedicine for its support inbringingthisprojecttolife—inparticularearlycheerleadersTracyGaudet,M.D.,andIsabelGeffner,wholedthechargeinbringingourworktoawideraudience.Sincere thanks also to executive director Adam Perlman, M.D.; marketingdirector Eric T. Reese, M.B.A.; director of professional and public programsLinda Smith, PA-C,MS; andnutritionistsMonicaGulisano,R.D., L.D.N., andJoanneGardner,M.S.,R.D.N.,L.D.N.

WearedeeplygratefultoeditorShannonWelchatScribner,whoshapedTheMindful Diet so skillfully, and to Whitney Frick, the book’s early champion.ThanksalsotocopyeditorLisaWolffandproductioneditorMiaCrowley.

BethReardon

I’d liketoexpresssincerethankstomybrilliantcoauthorRuth,whoseworkinthe area of mindfulness has been life-changing for so many people; to TaniaHannan,ourwriter,forherperseveranceandcommitmenttotranslatingtheartandscienceofwhatwedoatDukeIntegrativeMedicine;toIsabelGeffner,whohelpedmehonemysagasintosoundbites;andtoDoeCoover,ouragent,forhernever-endingsupportofourworkandherwordsofwisdom.

Among the early inspirations for my work—and this book—were mygrandmother, Ann Torpey, whose Sunday dinners taught me life’s sweetestlessonsin“sufficiency”andwhoseveryexistencewasanhomagetoselflessactsofkindness;MaryFeeney,thebelovedbabysitterwhospentsummerswithusinTomsRiverandsharedarecipefortheagesthatcametodefinelife’s“whoopie-pie moments”; and the distinguished T. Collin Campbell, Ph.D., professor atCornell,whosecourses inNutritionalBiochemistry laid the foundation formypracticeofintegrativeandfunctionalnutritionatDuke.

Among themore recent inspirations,mymanyamazingcolleagues atDukeIM,includingTracyGaudet,M.D.,ourfearlessleader,forhavingthecouragetostepintothespaceof integrativehealthcareandfortrustingusall tocarrythetorch forhervision,and JeffBrantley,M.D.,whoseeverywordwasa teachingmoment,andwhosecontributionstoDukeIMareimmeasurable.Iwasinspireddaily—and learned somuch from—the gifted group of practitioners I had theprivilege of working alongside: Louise Goldstein, R.N., nurse coordinatorextraordinaire,whosailedusthroughexcitingandstormytimeswithsuchgrace,and who is the art and the heart of what we do; Janet Shaffer, L.Ac., the“needler’sneedler,”whocouldtakeclientsfrom0–60inonevisit;ShelleyWroth,M.D., a Renaissance physician who could wear many hats (and look great inthem); Eve Lausier,M.D., akaMother Eve,whose beautiful singingwas like arheostat that brought us back to what mattered most and who taught me somuchasIheldontohereverywordofdictation;KimTurk,askilledandgiftedmassagetherapistwhohelpedhealpeopleinmorewaysthantherearecolorsofkinesio tape; SamMoon,M.D.,my functionalmedicine sage;Michelle Bailey,M.D., and Susan Blackford, M.D., both gifts to their patients; Kelly Cross,L.M.T.,massagetherapistandaccomplishedartist;JeannevanGemert,L.M.B.T.,L.P.C.,whohelpsusmakesenseofourselveswiththehelpofunicorns,princes,andprincesses,andwhotaughtmehowtobreathe;andCarolKrucoff,E-RYT,internationallyrenownedteacher’steacherwhogentlyhealsourclientsthroughpurposefulmovement.

Thanksalso toLindaSmith,DirectorofPrograms,who invitedme into theworld of Integrative Health Coaching, which forever changed how I practice(who knew you could teach somuch in that space of listening?); to the entireprogramstaffthatmadeuslookgood;tohealthcoachesLindaDuda,JulieKosey,Jessica Wakefield, Cathy Parham, Andrea Shaw, and Kerry Little; and toextraordinarypsychologistsJannaFikkan,Ph.D.,mycoleadinthetrencheswhoforgave me my poor translation of German, Jenn Davis, M.S., my othercompassionate(andfashion-forward!)colead,andJeffGreeson,Ph.D.Immensethanks toCate Smith, soul sister and executive chef,who taughtus all how tonourishoursoulsandfeedourbodieswithgraceandgratitude;toMelvaStraitMary and LaWanna Bochert, who took such good care of all of us and ourclients;andtoMonicaGulisano,R.D.,L.D.N.,withwhomItrustthemissionforourpatients.

Finally,tomyhusband,Dave,anddaughtersMeaghan,Delaney,andCalleigh:youaremylife’swhoopie-piemoments.

RuthQuillianWolever

I have somanypeople to thankwhohaveknowinglyorunknowinglydirectedmypath: toJimSpira,Ph.D.,andMartySullivan,M.D.,who introducedmetomindfulness and Claudia Plaisted Fernandez, Ph.D., who introduced me toconscious eating; to JeanKristeller, Ph.D.,who launchedmy study ofmindfuleating by inviting my partnership on her NIH-funded studies, and whocontinues to welcome my collaboration and challenge my thinking; to SashaLoring, M.S., M.Ed., whose work and consistent support have guided andencouragedmy efforts; to Jeff Brantley, M.D., who built the infrastructure tosupport my growth and that of many others in this practice; and to JenniferDavis, M.S., who has continued to deepen my learning across the past twodecades.

Many very special postdocs and colleagues have helped evaluate and refinethisparticularbodyofwork.AmongtheseareJannaFikkan,Ph.D.;JeffGreeson,Ph.D.;JenniferWebb,Ph.D.;JulieKosey,M.S.;JessicaWakefield,M.A.;BarbaraCulbertson,M.S.;andthePennteamincludingLarryLadden,Ph.D.;MaraWai,M.S.;andMichaelBaime,M.D.Michael,inparticular,helpedmeunderstandtheapplication of mindfulness to behavior change in a much deeper way. I alsodeeplythankKarenCaldwell,Ph.D.,andKathyBuarottifortheirgenerosityandincredible support; Michael Yapko, Ph.D., and his Chapel Hill team forencouragingconstantdiscernmentandlaughter;andTracyGaudet,M.D.,whoseamazingabilitytocreaterealityfromacompellingvisionhassteadilymovedtheentire field of integrative medicine forward for the past twenty years. I washonoredtoworkbyhersidefortenofthoseyears,anditwashervisiontoseethisbookinprint.

Thanks to my dear family for sharing all that love and cookie dough(especiallyFrannieJoe),MaryGiannantonioforhelpingmetolookmorecloselyatmyself, andallofBug’s teamforclearing time forme todo thiswork. Iamforevermovedbytheincredibleacceptanceandloveofmyhusband,Mark,whoconsistentlyleadsmetobeabetterpersoninmymindfulandevenmymindlessmoments. Thanks to Doe Coover, our agent, for her unflappable clarity andpersistence; to my coauthor Beth Reardon, M.S., for her deep knowledge,creative spirit, and unbridled enthusiasm; and to Tania Hannan, whoseunending patience and remarkable gift with words allowed us to make ourknowledgeandexperienceaccessibletopeopleinawaynototherwisepossible.Finally,thankstoKelleyMcCabe,M.B.A.,whohasbeenskillfullyintegratingthe

worlds of mindfulness and technology to disseminate this work throughemindful.com.

TaniaHannan

Tothebrilliant,kind,andinspiringBethReardonandRuthQuillianWolever,Ilearnedsomuchfromyouboth—knowledgeandwisdom—thatIwillcarrywithme;thankyou.SincerethanksalsotoDoeCooverandIsabelGeffner,forallthesupport,andtoeditorsShannonWelchandWhitneyFrick,foryourinsightsandguidance.

Iamgratefultomyextendedfamily—Hannan,Tefft,Phillips,Williams,andMcClearyclans—forthelove,support,andpatienceduringthewritingprocess.Profoundthanksalsotomybelovedfamilyoffriends—oldandnew,nearandfar—for our talks andwalks, for your compassion, humor, and cheerleading. I’mgratefulforhavinghadtwoamazingteacherswhoseinstruction,encouragement,andgenerosityofspirithavestayedwithmeandshapedmypath:myhighschoolEnglishteacherRichardP.RussoandherbalistRosemaryGladstar.ToElizabethBarker,KateHanley,andCelinaOttaway,thankyou.AndtothestaffsofJoeVanGogh and Bean Traders, inDurham,N.C., wheremuch of the first draft waswritten,thankyouforthefuelandthefriendliness.

Above all, I am grateful beyond words for my wife, Elizabeth Phillips, forthings too numerous to mention, including having my back and holding myheartatalltimes.

©CHRISTENJARDINE

RUTHQUILLIANWOLEVER,PH.D.,isaclinicalhealthpsychologist,theDirectorofResearchatDukeIntegrativeMedicine,anadvisortotheDukeDiet and Fitness Center, and an Associate Professor in the Department ofPsychiatryandBehavioralSciencesattheDukeSchoolofMedicine.

©TRAVISELFRETH

BETH REARDON, M.S., R.D., L.D.N., previously the Director ofIntegrative andFunctionalNutritionatDuke IntegrativeMedicine andSenior

NutritionAdvisorforCaring.com,currentlyhasaprivatepracticeintheBostonarea.

TANIAHANNAN writes about health, nutrition, and healing for nationalmagazines and health care organizations from her home in Durham, NorthCarolina.

MEETTHEAUTHORS,WATCHVIDEOSANDMOREAT

SimonandSchuster.comauthors.simonandschuster.com/Ruth-Wolever-PhD/400330760

http://authors.simonandschuster.com/Beth-Reardon-MS-RD-LDN/400330774authors.simonandschuster.com/Tania-Hannan

WehopeyouenjoyedreadingthisScribnereBook.

Joinourmailinglistandgetupdatesonnewreleases,deals,bonuscontentandothergreatbooksfromScribnerandSimon&Schuster.

CLICKHERETOSIGNUP

orvisitusonlinetosignupateBookNews.SimonandSchuster.com

Notes

Introduction

Researchshowsthatwhile:T.Mann,A.J.Tomiyama,E.Westling,A.M.Lew,B.Samuels,andJ.Chatman,“Medicare’sSearchforEffectiveObesityTreatments:DietsAreNottheAnswer,”AmericanPsychologist62(April2007):220-33,http://www.ncbi.nlm.nih.gov/pubmed/17469900;UniversityofCalifornia—LosAngeles,“DietingDoesNotWork,ResearchersReport,”ScienceDaily,April5,2007,accessedFebruary11,2014,www.sciencedaily.com/releases/2007/04/070404162428.htm.

Chapter1:WhyWeOvereat

Researchshowsthatwhen:RoseOldham-Cooperetal.,“PlayingaComputerGameDuringLunchAffectsFullness, Memory for Lunch, and Later Snack Intake,” American Journal of Clinical Nutrition 93(February2011):308–313,doi:10.3945/ajcn.110.004580.

ACornellUniversity study compared: B.Wansink, J. E. Painter, andY.K. Lee, “TheOfficeCandyDish:Proximity’s Influence on Estimated and Actual Consumption,” International Journal of Obesity 30(January2006):871–875,doi:10.1038/sj.ijo.0803217;E.H.Castellanos,E.Charboneau,M.S.Dietrich,S.Park,B.P.Bradley,K.Mogg,andR.L.Cowan,“ObeseAdultsHaveVisualAttentionBiasforFoodCueImages:EvidenceforAlteredRewardSystemFunction,”InternationalJournalofObesity33(September2009):1063–73,doi:10.1038/ijo.2009.138.

Bysomeestimates,processedfoods:KaiRissdal,ProcessedFoodsMakeUp70PercentoftheU.S.Diet,podcastaudio, March 12, 2013, http://www.marketplace.org/topics/life/big-book/processed-foods-make-70-percent-us-diet;MarionNestle,“HowUltra-ProcessedFoodsAreKillingUs,”TheAtlantic,November4,2010, http://www.theatlantic.com/health/archive/2010/11/how-ultra-processed-foods-are-killing-us/65614/;CarmenPiernasandBarryM.Popkin,“SnackingIncreasedamongU.S.AdultsBetween1977and 2006,” Journal of Nutrition 140 (February 2010): 325–332, doi: 10.3945/jn.109.112763; HannahFairfield, “Factory Food,” New York Times, April 3, 2010,http://www.nytimes.com/2010/04/04/business/04metrics.html?_r=1; Sara N. Bleich, Y. Claire Wang,YoufaWang,andStevenL.Gortmaker,“IncreasingConsumptionofSugar-SweetenedBeveragesamongU.S.Adults:1988–1994to1999–2004,”AmericanJournalofClinicalNutrition89(January2009):372–81,doi:10.3945/ajcn.2008.26883.

food companies createproducts:MichaelMoss, “TheExtraordinaryPower ofAddictive JunkFood,”NewYork Times, February 20, 2013, http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?pagewanted=all&_r=0.

Onesurveyfoundthat:LamThuyVo,“WhatAmericaSpendsonGroceries,”PlanetMoney(blog),June8,2012,http://www.npr.org/blogs/money/2012/06/08/154568945/what-america-spends-on-groceries.

An article published: Garry Welch, “Spending in the U.S. on Advertising for Fast Foods, Sodas, andAutomobiles:FoodforThoughtRegardingtheType2DiabetesEpidemic,”DiabetesCare26(February2003)doi:10.2337/diacare.26.2.546.

Chapter2:What’sonYourPlate?

53percentof overweightpeople:RebeccaM.Puhl andChelseaA.Heuer, “PublicOpinionAboutLaws toProhibit Weight Discrimination in the United States,” Obesity 19 (January 2011): 74–82,doi:10.1038/oby.2010.126.

Getting in touch with your values: Kelly H.Webber, Deborah F. Tate, Dianne S.Ward, and J. MichaelBowling, “Motivationand ItsRelationship toAdherence toSelf-monitoring andWeightLoss in a 16-week Internet BehavioralWeight Loss Intervention,” Journal ofNutrition Education and Behavior 42(May-June2010):161–67,doi:10.1016/j.jneb.2009.03.001;K.M.Flegal,M.D.Carroll,C.L.Ogden,andL.R.Curtin,“PrevalenceandTrendsinObesityAmongUSAdults,1999–2008,”JournaloftheAmericanMedicalAssociation303(January2010:235,doi:10.1001/jama.2009.2014.

KnowingYourCoreValues:ThevaluesexercisewasadaptedfromthePersonalValuesCardSortbyW.R.Miller,J.C’deBaca,D.B.Matthews,andP.L.Wilbourne,UniversityofNewMexico,2001.

Chapter3:GettingOfftheRollerCoaster

Withnearly70percentofAmericans:“ObesityandOverweight,”CentersforDiseaseControlandPrevention,lastmodifiedNovember21,2013.http://www.cdc.gov/nchs/fastats/overwt.htm;“100MillionDieters,$20Billion: The Weight-Loss Industry by the Numbers,” ABC News, May 8, 2012,http://abcnews.go.com/Health/100-million-dieters-20-billion-weight-loss-industry/story?id=16297197;“Weight Loss Market in U.S. Up 1.7% to $61 Billion,” PR Web, April 16, 2013,http://www.prweb.com/releases/2013/4/prweb10629316.htm.

Many people who diet: Stuart Wolpert, “Dieting Does Not Work, UCLA Researchers Report,” UCLANewsroom, April 3, 2007, http://www.newsroom.ucla.edu/portal/ucla/Dieting-Does-Not-Work-UCLA-Researchers-7832.aspx?RelNum=7832;JamesW.Anderson,ElizabethC.Konz,RobertC.Frederich,andConstance L. Wood, “Long-Term Weight-Loss Maintenance: A Meta-Analysis of U.S. Studies,”American Journal of Clinical Nutrition 74 (November 2001): 579–584,http://ajcn.nutrition.org/content/74/5/579.long;UniversityofMelbourne,“ObesePeopleRegainWeightAfter Dieting Due to Hormones, Australian Study Finds,” ScienceDaily, October 31, 2011,www.sciencedaily.com/releases/2011/10/111028142504.htm; Christina Garcia Ulen, Mary MargaretHuizinga,MD,MPH,BettinaBeech,DrPH,andTomA.Elasy,MD,MPH,“WeightGainPrevention,”ClinicalDiabetes26(July2008):100–13,doi:10.2337/diaclin.26.3.100.

Health psychologists refer: Susan Curry, Alan G. Marlatt, and Judith R. Gordon, “Abstinence ViolationEffect: Validation of an Attributional Construct with Smoking Cessation,” Journal of Consulting andClinicalPsychology55(April1987):145–59,doi:10.1037/0022-006X.55.2.145.

AccordingtotheCentersforDiseaseControl:“ExerciseorPhysicalActivity,”CentersforDiseaseControlandPrevention,lastmodifiedFebruary28,2014,http://www.cdc.gov/nchs/fastats/exercise.htm.

But substituting synthetic ingredients: “FDA Should Reconsider Aspartame Cancer Risk, Say Experts,”Center for Science in the Public Interest, June 25, 2007, https://www.cspinet.org/new/200706251.html,“It’s Sweet . . . But Is It Safe?” Center for Science in the Public Interest, December 31, 2013,http://www.cspinet.org/new/201312311.html.

Arecentpopulationstudyalsoshowed:GuyFagherazzi,AliceVilier,DanielaSaesSartorelli,MartinLajous,Beverley Balkau, and Françoise Clavel-Chapelon, “Consumption of Artificially and Sugar-SweetenedBeverages and Incident Type 2 Diabetes in the E3N-EPIC Cohort,” American Journal of ClinicalNutrition 97 (January 2013): 517–23, doi:10.3945/ajcn.112.050997; “ ‘Diet’ drinks associated withincreased risk of Type II diabetes,” Inserm, February 7, 2013, http://english.inserm.fr/press-area/diet-drinks-associated-with-increased-risk-of-type-ii-diabetes;CharleneLeno,“IsDietSodaLinkedtoHeart,Stroke Risk?” WebMD Stroke Health Center, last modified 2011,http://www.webmd.com/stroke/news/20110209/is-diet-soda-linked-to-heart-stroke-risk.

weoftencoachpatientstocreate:Goal-settingexercisesadaptedfromprogramsusedbytheDukeDietandFitnessCenter.

Chapter4:ThePracticeofChange

At the University of Massachusetts Medical Center: University of MassachusettsMedical School, “MajorResearch Studies and Findings,” Center for Mindfulness in Medicine, Health Care and Society,http://www.umassmed.edu/Content.aspx?id=42426.

InonestudyofMBSRparticipants:F.Zeidan,K.T.Martucci,R.A.Kraft,J.G.McHaffie,andR.C.Coghill,“Neural Correlates of MindfulnessMeditation-Related Anxiety Relief,” Social Cognitive and AffectiveNeuroscience (June 2013), doi:10.1093/scan/nst041; Sara W. Lazar, “Meditation and Neuroplasticity,”InternationalCongressonMindfulness,http://www.achtsamkeitskongress.de/index.php?id=635&L=1.

In several NIH-funded clinical trials: From the pilot trial: J. L. Kristeller and B. C. Hallet (1999). Anexploratory study of meditation-based intervention for binge eating disorder. Journal of HealthPsychology 4 (3), 357–63; fromNIH grant R21AT000416 to PI Kristeller at ISU (Site PIWolever atDuke):J.L.Kristeller,R.A.Baer,andR.E.Quillian-Wolever(2006).Mindfulness-Basedapproachestoeating disorders. In R. A. Baer (ed.), Mindfulness-Based Treatment Approaches: Clinician’s Guide toEvidenceBaseandApplications(pp.75–91).NewYork:Elsevier;J.L.KristellerandR.Q.Wolever(2011).Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder: The conceptualfoundation.EatingDisorders:TheJournalofTreatmentandPrevention19(1),49–61;J.L.Kristeller,R.Q.Wolever,andV. Sheets (2013).Mindfulness-BasedEatingAwarenessTreatment (MB-EAT) forBingeEating Disorder: A Randomized Clinical Trial. Mindfulness, doi: 10.1007/s12671-012-0179-1; J. L.KristellerandR.Q.Wolever(2013).Mindfulness-BasedEatingAwarenessTrainingforTreatingBingeEatingDisorder:Theconceptual foundation. InL.M.DeSole (ed.),EatingDisordersandMindfulness:Exploring Alternative Approaches to Treatment. New York: Routledge. From NIH linked grants U01AT004159toPIWoleveratDukeandU01AT004158toPIBaimeatPenn:R.Q.WoleverandJ.L.Best(2009).Mindfulness-Based approaches to eating disorders. In F.Didonna (ed.),ClinicalHandbook ofMindfulness (pp. 259–287). New York: Springer; K. Caldwell, M. Baime, and R. Q. Wolever (2012).Mindfulness-Based Approaches to Obesity and Weight Loss Maintenance. Journal of Mental HealthCounseling 34(3), 269–82; K. L. Caldwell, J. Grey, and R. Q.Wolever (2013). The process of patientempowerment in integrative health coaching: how does it happen? Global Advances in Health andMedicine,2(3),48–57.FromNIHgrantU01AT002550toPIKristelleratISU(Co-PIWoleverandteamatDukeco-developedtreatmentandoperationsmanuals2006–2007only,whileKristellerandteamdidthe entire data collection and analysis for this trial): J. L. Kristeller and R. Q. Wolever (2014).Mindfulness-Based Eating Awareness Training: Treatment of Overeating and Obesity. In R. A. Baer(ed.),Mindfulness-Based Treatment Approaches: Clinician’s Guide to Evidence Base and Applications.Burlington, MA: Academic Press, 119–39; J. L. Kristeller and R. Q. Wolever (under contract).Mindfulness-Based Eating Awareness Training (MB-EAT): Clinician’s Manual. New York: Guildford.MetabolicSyndromeandWeightLossStudy:ARandomizedControlledTrialofBehavioralInterventionsisanindustrytrialsponsoredbyemindful.comandAetna(2010–2014),withcompleteddatacollectionandpreliminaryanalyses.Follow-upanalysesandmanuscriptsarecurrently inpreparationat the timethisbookwenttopress.

A study of eighty-four women: Claire E. Adams and Mark R. Leary, “Promoting Self-CompassionateAttitudesTowardEatingAmongRestrictiveandGuiltyEaters,”JournalofSocialandClinicalPsychology26,no.10(2007):1120–44,doi:10.1521/jscp.2007.26.10.1120.

Mindfulness tool: Body Scan: Body Scan adapted from Edward A. Charlesworth and Ronald G. Nathan,StressManagement:AComprehensiveGuidetoWellness(NewYork:Ballantine,2004);JonKabat-Zinn,FullCatastropheLiving(NewYork:Bantam,2013).

Chapter5:TheGoldilocksPrinciple

The Science of Appetite: David E. Cummings and Joost Overduin, “Gastrointestinal Regulation of FoodIntake,”JournalofClinicalInvestigation117(January2007):13–23,doi:10.1172/JCI30227;A.Kong,M.L.Neuhouser,L.Xiao,C.M.Ulrich,A.McTiernan,andK.E.Foster-Schubert,“HigherHabitualIntake

ofDietaryFatandCarbohydratesAreAssociatedwithLowerLeptinandHigherGhrelinConcentrationsinOverweightandObesePostmenopausalWomenwithElevatedInsulinLevels,”NutritionResearch29(November 2009): 768–76, doi:10.1016/j.nutres.2009.10.013;Neil A. Schwarz, B. Rhett Rigby, Paul LaBounty,BrianShelmadine,andRodneyG.Bowden,“AReviewofWeightControlStrategiesandTheirEffectsontheRegulationofHormonalBalance,”JournalofNutritionandMetabolism2011(July2011),doi:10.1155/2011/237932;A.Lindqvist,C.D.de laCour,A.Stegmark,R.Håkanson,andC.Erlanson-Albertsson, “OvereatingofPalatableFood IsAssociatedwithBluntedLeptin andGhrelinResponses,”RegulatoryPeptides 130 (September2005):123–32,doi:10.1016/j.regpep.2005.05.002;MartinG.Myers,Jr., Rudolph L. Leibel, Randy J. Seeley, and Michael W. Schwartz, “Obesity and Leptin Resistance:DistinguishingCausefromEffect,”TrendsinEndocrinology&Metabolism21(September2010):643–51,doi:10.1016/j.tem.2010.08.002;H.Fink,A.Rex,M.Voits,andJ.P.Voigt, “MajorBiologicalActionsofCCK—ACritical Evaluation ofResearch Findings,”Experimental BrainResearch 123 (October 1998):77–83,doi:10.1007/s002210050546.

Researchers at Australia’s: S. L. Leong, C. Madden, A. Gray, D. Waters, and C. Horwath, “Faster Self-ReportedSpeedofEatingIsRelatedtoHigherBodyMassIndexinaNationwideSurveyofMiddle-AgedWomen,” Journal of the American Dietetic Association 111 (August 2011): 1192–97,doi:10.1016/j.jada.2011.05.012.

Butshiftingtoenough:BMJ-BritishMedicalJournal,“EatingQuicklyandUntilFullTriplesRiskofBeingOverweight,” ScienceDaily, October 22, 2008,www.sciencedaily.com/releases/2008/10/081021210307.htm.

The idea that the mind and body are separate: “Mind-Body Dualism,” Encyclopaedia Britannica,http://www.britannica.com/EBchecked/topic/383566/mind-body-dualism.

Chapter6:ThePleasurePrinciple

Researchers at Yale University: A. J. Crum,W. R. Corbin, K. D. Brownell, and P. Salovey, “Mind OverMilkshakes:Mindsets, Not Just Nutrients, Determine Ghrelin Response,”Health Psychology Advance(May16,2011):doi:10.1037/a0023467.

Researchsuggeststhatsatiety:DevinaWadhera,E.D.Capaldi,andL.Wilkie,“MultiplePiecesofFoodAreMoreRewardingThananEquicaloricSinglePieceofFoodinBothAnimalsandHumans”(presentation,Annual Meeting of the Society for the Study of Ingestive Behavior, Zurich, Switzerland, July 10–14,2012).

Researchandourclinicalexperience:H.A.RaynorandL.H.Epstein,“DietaryVariety,EnergyRegulation,and Obesity,” Psychological Bulletin 127 (May 2001): 325–41,http://www.ncbi.nlm.nih.gov/pubmed/11393299.

Whencomplexflavorsareinvolved:L.B.Sørensen,P.Møller,A.Flint,M.Martens,andA.Raben,“EffectofSensory Perception of Foods on Appetite and Food Intake: A Review of Studies on Humans,”International Journal of Obesity and Related Metabolic Disorders 27 (October 2003): 1152–66,http://www.ncbi.nlm.nih.gov/pubmed/14513063;M.Romer,J.Lerhner,V.VanWymbelbeke,T.Jiang,L.Deecke,andL.Brondel,“DoesModificationofOlfacto-GustatoryStimulationDiminishSensory-SpecificSatiety in Humans?” Physiology & Behavior 87 (March 2006): 469–77,http://www.ncbi.nlm.nih.gov/pubmed/16458336.

Some studies suggest: Amanda B. Maliphol, Deborah J. Garth, and Kathryn F. Medler, “Diet-InducedObesityReduces theResponsivenessof thePeripheralTasteReceptorCells,”PLoSONE8 (November2013): doi: 10.1371/journal.pone.0079403; Society for the Study of Ingestive Behavior, “Obesity IsAssociated with Reduced Sensitivity to Fat,” ScienceDaily, July 19, 2010,www.sciencedaily.com/releases/2010/07/100713011045.htm; Penn State, “Route to Obesity PassesThrough Tongue,” ScienceDaily, November 28, 2008,http://www.sciencedaily.com/releases/2008/11/081126133409.htm.

One recent study showed: Johanna Overberg, Thomas Hummel, Heiko Krude, and Susanna Wiegand,“DifferencesinTasteSensitivityBetweenObeseandNon-ObeseChildrenandAdolescents,”ArchivesofDiseaseinChildhood97(December2012):1048–1052,doi:10.1136/archdischild-2011-301189.

Researchshowsthatcompared:SiewLingTey,RachelC.Brown,AndrewR.Gray,AlexandraW.Chishold,andConorM.Delahunty, “Long-termConsumptionofHighEnergy-Dense SnackFoodsonSensory-Specific Satiety and Intake,” American Journal of Clinical Nutrition 95 (May 2012): 1038–1047, doi:10.3945/ajcn.111.030882.

Foodcompaniesarewellversed:A.N.Gearhardt,C.Davis,R.Kuschner,andK.D.Brownell,“TheAddictionPotential of Hyperpalatable Foods,” Current Drug Abuse Reviews 4 (September 2011): 140–45,http://www.ncbi.nlm.nih.gov/pubmed/21999688.

Food companies have taken the flavors: Magalie Lenoir, Fuschia Serre, Lauriane Cantin, and Serge H.Ahmed, “Intense Sweetness Surpasses Cocaine Reward,” PLoS ONE 2 (August 2007): e698, doi:10.1371/journal.pone.0698.

There’s evidence that on a chemical level: George A. Bray, Samara Joy Nielsen, and Barry M. Popkin,“ConsumptionofHigh-FructoseCornSyrupinBeveragesMayPlayaRoleintheEpidemicofObesity,”AmericanJournalofClinicalNutrition79(April2004):537–43,www.ajcn.org/content/79/4/537.full.

Inone recent study,whenpeople:NathanGray, “Lowcalorie sweetenermaynot increase satiety, suggestsstudy,” FoodNavigator.com, January 26, 2011, http://www.foodnavigator.com/Science-Nutrition/Low-calorie-sweetener-may-not-increase-satiety-suggests-study.

You can recalibrate your taste satiety: RichardD.Mattes andBarryM. Popkin, “Nonnutritive sweetenerconsumption in humans: effects on appetite and food intake and their putative mechanisms,”International Journal of Obesity Related Metabolic Disorders 67 (January 1999): 80–86,http://ajcn.nutrition.org/content/89/1/1.full;A.Kokkinos,C.W.leRoux,K.Alexiadou,N.Tentolouris,R. P.Vincent,D.Kyriaki,D.Perrea,M.A.Ghatei, S.R.Bloom, andN.Katsilambros, “Eating SlowlyIncreasesthePostprandialResponseoftheAnorexigenicGutHormones,PeptideYYandGlucagon-LikePeptide-1,” Journal of Clinical Endocrinology and Metabolism 95 (January 2010): 333–37,doi:10.1210/jc.2009-1018;NicolienZijlstra,RenéA.deWijk,MonicaMars,AnnetteStafleu,andCeesdeGraaf, “Effect of Bite Size andOral ProcessingTime of a Semisolid Food on Satiation,”AmericanJournalofClinicalNutrition90(August2009):269–75.doi:10.3945/ajcn.2009.27694.

Some18percent of our calories:USDA, “BeverageChoices ofU.S.Adults,NHANES Survey 2007–2008,”dietary data brief (August 2011),https://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/DBrief/6_beverage_choices_adults_0708.pdf

In fact, a recent Johns Hopkins study: Johns Hopkins Bloomberg School of Public Health, “BeverageConsumptionaBiggerFactorinWeight,”newsrelease,April2,2009,http://www.jhsph.edu/news/news-releases/2009/caballero_beverage_consumption.html.

If you think you can have the best: P. A. Smeets, P. Weijzen, C. de Graaf, and M. A. Viergever,“Consumption of Caloric and Non-Caloric Versions of a Soft Drink Differentially Affects BrainActivation During Tasting,” Neuroimage 54 (January 2011): 1367–74, doi:10.1016/j.neuroimage.2010.08.054.

Chapter7:ACureforEmotionalEating

Peoplewhoareoverweight:S.Pinaquy,H.Chabrol,C.Simon,J.P.Louvet,andP.Barbe,“EmotionalEating,Alexithymia,andBinge-EatingDisorderinObeseWomen,”ObesityResearch11(February2003):195–201,http://www.ncbi.nlm.nih.gov/pubmed/12582214.

Onesignofourrelaxationdeficiency:AmericanPsychologicalAssociation,“UnderstandingChronicStress,”http://www.apa.org/helpcenter/understanding-chronic-stress.aspx(n.d.).

One study, for instance, showed: Jennifer Daubenmier, Jean Kristeller, Frederick M. Hecht, et al.,“MindfulnessInterventionforStressEatingtoReduceCortisolandAbdominalFatamongOverweight

andObeseWomen:AnExploratoryRandomizedControlledStudy,”JournalofObesity,vol.2011(2011),ArticleID651936,doi:10.1155/2011/651936.

Oneoftheseisawell-researchedneurotransmitter:ColetteBouchez,“Serotonin:9QuestionsandAnswers,”WebMD.comDepressionHealthCenter,http://www.webmd.com/depression/features/serotonin.

Studies have shown that carbohydrates: Paul M. Johnson and Paul J. Kenny, “Addiction-like RewardDysfunction and Compulsive Eating in Obese Rats: Role for Dopamine D2 Receptors,” NatureNeuroscience13(2010):635–41,doi:10.1038/nn.2519.

Inadouble-blind,placebo-controlledstudy:J.D.Lane,C.F.Pieper,B.G.Phillips-Bute,J.E.Bryant,andC.M. Kuhn, “Caffeine Affects Cardiovascular and Neuroendocrine Activation at Work and Home,”PsychosomaticMedicine64(2002):595–603,doi:10.1097/01.PSY.0000021946.90613.DB;DukeMedicineNews and Communications, “Caffeine’s Effects Are Long-Lasting and Compound Stress,” DukeUniversity’shealthlibrary,July26,2002,http://www.dukehealth.org/health_library/news/5687.

One recent studyofwomen:A. JanetTomiyama,Mary F.Dallman, andElissa S. Epel, “Comfort Food IsComforting toThoseMostStressed:Evidenceof theChronicStressResponseNetwork inHighStressWomen,” Psychoneuroendocrinology 36 (November 2011): 1513–1519,http://www.sciencedirect.com/science/article/pii/S0306453011001296; Jeffrey Norris, “Comfort FoodMay Be ‘Self-Medication’ for Stress, Dialing Down Stress Response,” University of California SanFrancisco (December 7, 2011), http://www.ucsf.edu/news/2011/12/11089/comfort-food-may-be-self-medication-stress-dialing-down-stress-response.

Knowingthebiologyofmoodandfood:SimonN.Young,“HowtoIncreaseSerotoninintheHumanBrainWithout Drugs,” Journal of Psychiatry and Neuroscience 32 (November 2007): 394–99,http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/.

Chapter8:ABodytoLove

How we view our bodies: E. V. Carraça,M. N. Silva, D.Markland, P. N. Vieira, C. S.Minderico, L. B.Sardinha, P. and J. Teixeira, “Body Image Change and Improved Eating Self-Regulation in aWeightManagement Intervention inWomen,”The International JournalofBehavioralNutritionandPhysicalActivity8(July18,2011):75,doi:10.1186/1479-5868-8-75.

Inonestudy,childrenasyoung:EmmaC.Spiel,SusanJ.Paxton,andZaliYager,“WeightAttitudesin3-to5-year-old Children: AgeDifferences andCross-Sectional Predictors,”Body Image 9 (September 2012):524–27,http://www.sciencedirect.com/science/article/pii/S1740144512000927.

Chapter9:KnowYourTriggers

Usinga techniquecalledchainanalysis:Thechainanalysis techniquewasdeveloped foruse indialecticalbehaviortherapy(DBT).

Chapter10:TheFourPillarsofHealthyEating

From a public-health perspective: Centers for Disease Control and Prevention, “Chronic Diseases: ThePower to Prevent, the Call to Control: At a Glance 2009,”http://www.cdc.gov/chronicdisease/resources/publications/aag/chronic.htm; Loren Cordain, S. BoydEaton, Anthony Sebastian, Neil Mann, Staffan Lindeber, Bruce A. Watkins, James H. O’Keefe, andJanette Brand-Miller, “Origins and Evolution of the Western Diet: Health Implications for the 21stCentury,” American Journal of Clinical Nutrition 81 (February 2005): 341–54,http://ajcn.nutrition.org/content/81/2/341.full.

todayAmericans consumeonaverage: R. BetheneErvin andCynthia L.Ogden, “Consumption ofAddedSugars Among U.S. Adults, 2005–2010,” NHCS Data Brief 22 (May 2013),http://www.cdc.gov/nchs/data/databriefs/db122.htm.

Less than 25 percent of adults: CDC, “Chronic Diseases and Health Promotion” (August 2012),http://www.cdc.gov/chronicdisease/overview/index.htm.

AccordingtotheUSDA:U.S.DepartmentofAgriculture,U.S.DepartmentofHealthandHumanServices,DietaryGuidelinesforAmericans,http://www.fns.usda.gov/sites/default/files/Chapter2.pdf.

Transfats,man-madefatsfound:HarvardSchoolofPublicHealth,“ShiningtheSpotlightonTransFats,”http://www.hsph.harvard.edu/nutritionsource/transfats/#6.

according to a recent report: G. M. Reaven, “Insulin Resistance: The Link Between Obesity andCardiovascular Disease,” Medical Clinics of North America 95 (September 2011): 875–92, doi:10.1016/j.mcna.2011.06.002.

researchershavebeeninvestigating:RachaelZ.Stolzenberg-Solomon,BarryI.Graubard,SureshChari,PaulLimburg,PhilipR.Taylor,JarmoVirtamo,andDemetriusAlbanes,“Insulin,Glucose,InsulinResistance,andPancreaticCancerinMaleSmokers,”JournaloftheAmericanMedicalAssociation294(2005):2872–78,doi:10.1001/jama.294.22.2872.

A tool called the glycemic index:HarvardMedical School, “Glycemic Index andGlycemic Load for 100+Foods,” Harvard University, Harvard Health Publications,http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm.

Recognizingtheserisks,theFDA:“HarkinWelcomesFDAMovetoRemove‘GenerallyRecognizedasSafe’Status forTransFats,”newsrelease fromtheU.S.SenateCommitteeonHealthEducation,Labor,andPensions(November7,2013),http://www.help.senate.gov/newsroom/press/release/?id=3bbe737e-5057-40d6-9f4b-f90b72e9dd7b.

Somestudiesevenshowthat: JohnsHopkinsMedicine,“NutritionandColonCancer:EatingtoFightandPrevent Colorectal Cancer,” http://hopkinscoloncancercenter.org/CMS/CMS_Page.aspx?CurrentUDV=59&CMS_Page_ID=8345F49E-9814-467C-B7F3-A68FC4C6FE96.

Recent studies have linked: K. M. Tuohy, L. Conterno,M. Gasperotti, and R. Viola, “Up-regulating theHuman Intestinal Microbiome Using Whole Plant Foods, Polyphenols, and/or Fiber,” Journal ofAgricultureandFoodChemistry60(September12,2012):8776–82.doi:10.1021/jf2053959.

Inarecentstudypublished:M.Karalus,M.Clark,K.A.Greaves,W.Thomas,Z.Vickers,M.Kuyama,andJ.Slavin, “Fermentable Fibers DoNot Affect Satiety or Food Intake byWomenWhoDoNot PracticeRestrainedEating,” Journalof theAcademyofNutritionandDietetics 112 (September2012): 1356–62,doi:10.1016/j.jand.2012.05.022.

For a report published in: F. B. Hu, “Plant-based Foods and Prevention of Cardiovascular Disease: AnOverview,” American Journal of Clinical Nutrition 78 (September 2003): 544S–551S,https://www.ncbi.nlm.nih.gov/pubmed/12936948.

Andsomeresearch,includingonestudy:N.D.Barnard,A.R.Scialli,G.Turner-McGrievy,A.J.Lanou,andJ.Glass, “TheEffects of aLow-Fat,Plant-BasedDietary InterventiononBodyWeight,Metabolism, andInsulin Sensitivity,” American Journal of Medicine 118 (September 2005): 991–97,https://www.ncbi.nlm.nih.gov/pubmed/?term=2005+American+Journal+of+Medicine+plant-based+weight+loss.

as well as the growth-hormone residue: Samuel S. Epstein, “Hormones in U.S. Beef Linked to IncreasedCancer Risk,” Cancer Prevention Coalition press release (October 21, 2009), http://world-wire.com/news/0910210001.html; The American Cancer Society’s information page on recombinantbovine growth hormone,http://www.cancer.org/cancer/cancercauses/othercarcinogens/athome/recombinant-bovine-growth-hormone.

Plant-basedproteincanalsoprovide:KristenS.Montgomery,“SoyProtein,”JournalofPerinatalEducation12(Summer2003),42–45,doi:10.1624/105812403X106946.

Animal research also demonstrates: G. J. Mazza, “Anthocyanins and Heart Health,” Annali dell’IstitutoSuperiore Sanità 43 (2007): 369–74, https://www.ncbi.nlm.nih.gov/pubmed/18209270; A. Basu, M.Rhone, and T. J. Lyons, “Berries: Emerging Impact on Cardiovascular Health,”NutritionReviews 68(March 2010): 168–77, doi: 10.1111/j.1753-4887.2010.00273.x; A. Cassidy, E. J. O’Reilly, C. Kay, L.

Sampson,M.Franz,J.P.Forman,G.Curhan,andE.B.Rimm,“HabitualIntakeofFlavonoidSubclassesandIncidentHypertensioninAdults,”AmericanJournalofClinicalNutrition93(February2011):338–47,doi: 10.3945/ajcn.110.006783;R.L.Prior,X.Wu,L.Gu,T. J.Hager,A.Hager, andL.R.Howard,“WholeBerriesversusBerryAnthocyanins:InteractionswithDietaryFatLevelsintheC57BL/6JMouseModel of Obesity,” Journal of Agriculture and Food Chemistry 56 (February 2008): 647–53, doi:10.1021/jf071993o.

cruciferous vegetables: Information on phytochemicals from the Linus Pauling Institute’s MicronutrientInformationCenter,http://lpi.oregonstate.edu/infocenter/phytochemicals/i3c/.

Animalresearchsuggests:USDA/AgriculturalResearch Service, “Compound inTurmeric SpiceMay StallSpread of Fat Tissue,” ScienceDaily, May 25, 2009,www.sciencedaily.com/releases/2009/05/090522181238.htm.

Chapter11:HowMuchFoodDoYouReallyNeed?

Asupersizedsoftdrink:AaronEdwards,“At7-11,theBigGulpsEludeaBanbytheCity,”NewYorkTimes,June 6, 2012, http://www.nytimes.com/2012/06/07/nyregion/7-eleven-big-gulps-are-immune-from-proposed-new-york-city-ban.html.

Considerhowportionsizeshavegrown:“TheNewAbnormal,”CentersforDiseaseControlandPrevention,http://makinghealtheasier.org/newabnormal; “Portion Distortion: Serving Sizes Are Growing,” NavalMedical Center San Diego, http://www.med.navy.mil/sites/nmcsd/Patients/Pages/PortionDistortion-ServingSizesareGrowing.aspx.

Inonestudy,forexample:B.J.Rolls,L.S.Roe,J.S.Meengs,andD.E.Wall,“IncreasingthePortionSizeofaSandwichIncreasesEnergyIntake,”JournaloftheAmericanDieteticAssociation104(March2004):367–72,https://www.ncbi.nlm.nih.gov/pubmed/14993858.

We have a harder time judging portions: Jenny H. Ledikew, Julia A. Ello-Martin, and Barbara J. Rolls,“Portion Sizes and the Obesity Epidemic,” Journal of Nutrition 4 (April 2005): 905–909,http://jn.nutrition.org/content/135/4/905.long.

Eating and drinking betweenmeals: K. J. Duffey and B. M. Popkin, “Energy Density, Portion Size, andEating Occasions: Contributions to Increased Energy Intake in the United States, 1977–2006,” PLoSMedicine 8 (June 28, 2011), doi:10.1371/journal.pmed.1001050; “Snacking Constitutes 25 Percent ofCalories Consumed in U.S.,” Institute for Food Technologists, June 20, 2011,http://www.ift.org/newsroom/news-releases/2011/june/20/snacking-constitutes-25-percent-of-calories-consumed-in-us.aspx.

Processed snack foods: Jennifer L. Harris,Megan E.Weinberg,Marlene B. Schwartz, Craig Ross, JoshuaOstroff,andKellyD.Brownell,“RuddReport:TrendsinTelevisionFoodAdvertising,”February2010,http://www.yaleruddcenter.org/resources/upload/docs/what/reports/RuddReport_TVFoodAdvertising_2.10.pdf

Like other fast-burning carbs, sugary drinks: D. P. DiMeglio and R. D. Mattes, “Liquid versus SolidCarbohydrate: Effects on Food Intake and Body Weight,” International Journal of Obesity RelatedMetabolicDisorders24(June2):794–800,https://www.ncbi.nlm.nih.gov/pubmed/10878689.

Artificiallysweetenedsoftdrinks:QingYang,“GainWeightby ‘GoingDiet?’ArtificialSweetenersandtheNeurobiology of Sugar Cravings,”Yale Journal of Biology andMedicine 83 (2) (June 2010): 101–108,http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/.

However, a few recent studies suggest: Megumi Hatori, Christopher Vollmers, Amir Zarrinpar, LucianoDiTacchio,EricA.Bushong,ShubhrozGill,MathiasLeblanc,AmandineChaix,MatthewJoens,JamesA.J.Fitzpatrick,MarkH.Ellisman,andSatchidanandaPanda,“Time-RestrictedFeedingwithoutReducingCaloricIntakePreventsMetabolicDiseases inMiceFedaHigh-FatDiet,”CellMetabolism (2012),doi:10.1016/j.cmet.2012.04.019.

Researchshowsthatpeoplewhoskipbreakfast:C.Horikawa,S.Kodama,Y.Yachi,Y.Heianza,R.Hirasawa,Y.Ibe,K.Saito,H.Shimano,N.Yamada,andH.Sone,“SkippingBreakfastandPrevalenceofOverweightandObesity inAsian and Pacific Regions:AMeta-Analysis,”PreventiveMedicine 53 (October 2011):

260–67, doi: 10.1016/j.ypmed.2011.08.030; Institute of Food Technologists, “Skipping Breakfast CanLead to Unhealthy Habits All Day Long,” ScienceDaily, June 29, 2012,www.sciencedaily.com/releases/2012/06/120629143045.htm;H.R.Wyatt,G.K.Grunwald,C.L.Mosca,M.L.Klem,R.R.Wing,andJ.O.Hill,“Long-termWeightLossandBreakfastinSubjectsintheNationalWeight Control Registry,” Obesity Research 10 (February 2002): 78–82,https://www.ncbi.nlm.nih.gov/pubmed/11836452.

Chapter12:ReconnectingwithYourFood

Studies have consistently shown: Valdimar Sigurdsson, Hugi Saevarsson, and Gordon Foxall, “BrandPlacement andConsumer Choice: An In-Store Experiment,” Journal of Applied Behavior Analysis 42(Fall2009):741–45,doi:10.1901/jaba.2009.42-741.

Asyou’velearned,HFCSappears:HillaryParker,“ASweetProblem:PrincetonResearchersFindthatHigh-FructoseCornSyrupPromptsConsiderablyMoreWeightGain,”NewsatPrinceton (March22,2010),https://www.princeton.edu/main/news/archive/S26/91/22K07/.

Aregularpracticeoffocusingonthankfulfeelings:RobertEmmons,“WhyGratitudeIsGood,”TheGreaterGood Science Center, University of California, Berkeley, November 16, 2010,http://greatergood.berkeley.edu/article/item/why_gratitude_is_good/.

Infact,47percentofallthemoneyspentonfood:NationalRestaurantAssociationinformationpage,“FactsataGlance,”http://www.restaurant.org/News-Research/Research/Facts-at-a-Glance.

typical restaurantmeals average:M. J. Scourboutakos, Z. Semnani-Azad, andM. R. L’Abbe, “RestaurantMeals: Almost a Full Day’sWorth of Calories, Fats, and Sodium,” Journal of the American MedicalAssociationInternalMedicine,2013,173(14):1373–74,doi:10.1001/jamainternmed.2013.6159.

Researchhasshownthatpeoplegivenalcohol:S.J.Caton,L.Bate,andM.M.Hetherington,“AcuteEffectsofanAlcoholicDrinkonFoodIntake:AperitifversusCo-Ingestion,”PhysiologicalBehavior90(2–3)(Feb2007):368–75,doi:10.1016/j.physbeh.2006.09.028.

Calorie Counts for Common Drinks: National Institute on Alcohol Abuse and Alcoholism, “RethinkingDrinking,”http://rethinkingdrinking.niaaa.nih.gov/ToolsResources/CalorieCalculator.asp.

Index

Anoteabouttheindex:Thepagesreferencedinthisindexrefertothepagenumbersintheprintedition.Clickingonapagenumberwilltakeyoutotheebooklocationthatcorrespondstothebeginningofthatpageintheprintedition.Foracomprehensivelistoflocationsofanywordorphrase,useyourreadingsystem’ssearchfunction.

abdominal(belly)fat,154–55,212,272abstinenceviolationeffect,49acesulfame-K,57acuteinflammation,211adaptivecopingstrategy,149addictivepatterns,18,133,158advancedglycationendproducts,216advertising,18,23,76,100,117–18,139,252affiliationresponse,141–42alcoholicbeverages,66,148,255,258,285,303all-or-nothing(black-and-white)thinking,46–47,48,49,51Alzheimer’sdisease,211,235AmericanJournalofClinicalNutrition,229AmericanJournalofMedicine,230amorphousfoods,andportionsize,251–52ancientgrains,283–84anger

beingoverwhelmedby,73bodysensationsignaling,118,121,147eatingand,19,139,146,157,193exampleofmindfulnesswith,142–43exerciseformapping,144,145middleroadforworkingwith,142notbeingpresentand,74purposeof,141stressand,148asatrigger,188,197,199

anthocyanins,233anti-inflammatorycompounds,213anti-inflammatoryfoods

carbohydratesand,215–16cookingmethodsand,216healthyfatsand,213–14

aspillarofhealthyeating,210–16plantfoodsand,214–15

antioxidantsantioxidantfoodsand,208,231,256,277–78,289freeradicaldamageand,231–32roleininflammationof,214

anxietyeatingand,157InsightsandInspirationson,160mindfulnessmeditation’schangesto,71,79

“anythinggoes”approach,51,52–53appetiteregulation,106–08,124,159appliedmindfulness,67–68,84.Seealsomindfulnessartificialcolorsandflavors,56,131–32,224,269artificialsweeteners,57,131,133–34,216,224,255,277aspartame,57,224attention

changeand,20–21dailymeditationfordeveloping,68exerciseforcultivating,21flavorand,124,128mindfuleatingand,258–59mindfulnessand,20,6820Breathstoolforpracticewith,69

audiosymbolsforexercises,68–69automaticbehavior

attentionversus,20definitionof,15eatingas,15–16,20,65–67,68,79,149InnerCriticas,80,168mappingoutalternativesto,187,195–201mindfulnesstoolstocontrol,68,140,185practicingmindfulnesstointerrupt,68stressreactivityand,147–48,149–50,153trueneedsversus,194

autoimmunediseases,211,284

Baime,Michael,68balanceinlife,8–9,36–37,39beans,48,57,214,219,220,225,230,234,251,252,276,279,280,282,283,287,288,291,292,295.Seealso

plant-basedfoodsbeingpresentprincipleofmindfulness,23,74–79eatinghabitsand,75–76effectsofnotbeingpresent,74–75feedbackonexperienceswith,79Mini-Meditationtoolfor,78resumingafterabreak,78–79tamingmonkeymindusing,76–77

belly(abdominal)fat,154–55,212,272bestself,23,239–40beverages

addictivenatureof,18

advertisingof,18alcoholic,66,148,255,258,285,303caffeinein,158–59,177consumptionof,17low-orno-calorie,133–34shoppingfor,281stealthcaloriesin,255,256tastesatietyand,133–34unhealthyaspectsofdietsodasin,57whattokeeporbuyfor,277–78Seealsosweeteneddrinks

bingefoods,274bitesize,128,129black-and-whitethinking,46–47,48,49,51blisspoint,18bloodsugarbalance

breakfastand,202,260caloriebombsand,243carbohydratesand,159–60extremehungerand,79,110,279glycemicindex(GI)formonitoring,219–20insulinresistanceand,216–19mindfulnesseatingforbalancein,5,186,210,216–21,252,260,277,286–87physicalactivityand,221aspillarofhealthyeating,210,219–21plantfoodsand,225,230,233sugarybeveragesandsnacksand,133,255,272,285whiteflourand,273wholegrainsand,216

body,165–83appreciating,181–83changeandawarenessof,186“dataversusstory”exerciseon,178,179–81eatinghabitsrelatedtoviewsof,165–66exerciseforembracingimperfectionin,174gratitudeletterexercisewith,183HealingSelf-Touchtoolfor,176–77honoring,178–79lettinggoofInnerCriticon,166–68,172,173,176,183reconnectingwith,174–76typicalreactionsto,165

bodyimagechildren’slearningof,frommothers,171“dataversusstory”exerciseon,178,179–81eatingaffectedby,165–66,183exerciseonawarenessof,169–70InnerCriticon,166–68,172,173,176InsightsandInspirationson,171,175,178makingjudgmentsabout,80marketingbydietcompaniesand,45

mindfulapproachto,169asmotivationforweightloss,45,166perfectionexpectationsand,172–73,183

body-massindex(BMI),113BodyScantool,69,95–96,170,173,204boredom,55,147,150,188,239breakfast

contentof,260,289,290importanceof,259–60inreallife,14samplemenusfor,249,293skipping,259,285

Buddhism,67–68,84

caffeine,158–59caloriebombs,243–44,250–51calories

alcoholicdrinksand,303cuttingbackslowlyon,257–58,261effectsofeatingtoofew,257energyneedsand,242evendistributionthroughoutdayof,259–60extrabitesperdayandincreasein,241–42InsightsandInspirationson,259modificationstoreduce,258platesizeandintakeof,246restrictionof,44,257snackingandgrazingand,252–53stealthcalories,255–57weightmanagementand,243

cancereatinghabitsandriskfor,57,154,208,211,218,223,225,262protectionagainst,230,231,234,235

carbohydratesaddictivenatureofprocessedfoodsand,18all-or-nothingthinkingabout,48anti-inflammatorydietwith,215–16appetiteregulationand,107bloodsugarleveland,159–60,219,220brainfunctionand,158comfortfoodsand,157frequencyoffeelinghungryand,117,120insulinresistanceand,217,218reducingunhealthy,216servingsizefor,294stealthcaloriesin,255

cardiovasculardisease,217,223,229,231.Seealsoheartdiseasecatastrophizing,47,49CCK,106,112CentersforDiseaseControlandPrevention,18,54chainanalysis(chaining)

constructingchainin,190–95descriptionof,189–90exampleofprocessin,189,190–92,195,196,197,200–01,201–02InsightsandInspirationson,193,201,202mappingalternativesin,195–201puttingittogetherinthemoment,201–02

changeattentionneededfor,20–21awarenessand,185–86goalsforsustainable,58–60frominsideout,60–61guidancefromwithinfor,97intentionasbeginningof,20–21,22packagedresponsesasbarrierto,66–67procedurallearningand,65–66recognizingdietmentalityand,44self-careasstartingpointfor,36–37surfaceimpulsefor,20valuesand,39–42WheelofHealthforhelpinfocusingonareasof,27–28

chattering(monkey)mind,68,76–77,78,93checklistsandquizzes

oninflammatoryaspectsofdiet,212–13oninsulinresistancerisk,218–19onmindlesseating,15–16onself-care,38

choiceoverload,156–57cholesterol,223,224,225,230,233,234,273chronicillness,5,20,32,55,56,68,101,154,160,216,217,225,287chronicinflammation

dietand,211–12roleinchronicillness,210–11

clean-your-platesyndrome,113,116,254cognitivedistortions,46–48cognitiverigidity,50comfort,needfor,194,195comforteating

chemistryof,19–20,157–60ascopingmechanism,159–60effectsof,20emotionalcontextof,19,29,143,157–58examplesof,4,29–30,140,166,202expectationsforfoodand,239–40,260InsightsandInspirationson,19,160long-termeffectsof,140,159–60asmindless,automaticeating,14problemsfrom,140stressand,19–20,147–50,158–59Seealsoemotionaleating

communication(WheelofHealth),28,34,36

conveniencefoods.Seefastfood;packagedfood;processedfoods;snackfoodsandsnackingcookingexerciseonideasandfeelingsconnectedwith,270–72exerciseonmindfulcooking,297gettingreadyfor,272–78gratitudepracticein,298–99healthymethodsfor,216,295–96InsightsandInspirationson,266,271,275,298mealplanningand,286–97mix-and-matchmealsand,289–93newkitchenroutinefor,297–98planningandshoppingfor,278–79,284,295popularbeliefsabout,267–70revampingkitchenfor,279–82snackingwhile,270stealth-calorieavoidanceusing,257takingchargeofhealthby,266–67tasteoffoodand,269timeneededfor,27,267–68tossingfoodnotneededfor,272–73wastingfoodand,269–70,275whattokeeporbuyfor,276–78

copingmechanismsadaptiveversusmaladaptive,149eatingas,113,140,142,159–60stressand,31,118,148–49

corevaluesexerciseforknowing,39–42Seealsovalues

CornellUniversity,17,272cortisol,19–20,153,154,155,159criticismofself.SeeInnerCriticcurcumin,235

dailymindfulnessmeditation,88–91buildinguptimespentin,88DailySittingMeditationtoolfor,90–91earlyexperiencesdoing,88–89emotionalawarenessasfocusin,145exercisefor,90–91InsightsandInspirationson,89,91mindfulnesstoolkitwith,69Mini-Meditationforstarting,78,204,306needfordailypracticein,88resumingafterabreak,78–79

DailySittingMeditation.Seedailymindfulnessmeditation“dataversusstory”exercise,82–83,178,179–81depression,17,76,154,158deprivation,indietmentality,49–50Descartes,René,121desirablegoals,60,92

desserts,8,51,129,131,210,259,281,300,302diabetes

eatinghabitsandriskfor,3,17,57,76,208,211,216,217,218,223,240,272,273protectionagainst,225,230,287

DiabetesCarejournal,18diet

all-or-nothingthinkingabout,48anti-inflammatory.Seeanti-inflammatoryfoodshealthy.Seefourpillarsofhealthyeatinglow-fat.Seelow-fatdietsprocessedfoodaspercentof,17questionnaireforassessing,235–38sourcesofcaloriesin,210statusquo,209–10

dietindustry,8,44–45dietmentality

“anythinggoes”approachand,51,52–53black-and-whitethinkingin,46–47,48catastrophizingand,47cognitivedistortionsin,46cognitiverigidityin,50descriptionof,46–48exampleof,47falsepromisesin,9psychologyofdietingand,44–46recognizing,44rulesandguidelinesin,51,52–53,305–06unhealthyaspectsofdietfoodsin,56–57willpowermythand,47

dietprogramsanddietingbeingseducedbyslogansandpromisesin,44–45creatingyourowneatingculturefor,55–58flexibilityand“inthemiddle”approachto,50–51low-fat.Seelow-fatdietsmotivationforusing,39,45–46popularityof,43psychologyofdietingand,43–46rollercoasterofweightlossandgainin,43rulesversusguidelinesin,51,52–53,305–06traditionaldietsandlackof,55–56typicalcaloricrestrictionformulaof,44unhealthyaspectsofdietfoodsin,56–57

dinnersamplemenusfor,249,293snackingbefore,285

dopamine,21,158,160DukeIntegrativeMedicine(DukeIM),1,5,7,27,165,305DukeUniversity,158

“eatingbytheclock”pattern,100,118,120–21

eatingculturecreatingyourown,55–58exerciseforvisualizing,58goalsforsustainablechangeand,58–60purposeoffoodand,260–61

eatinghabitsautomatic,15,20,65–67,68,79,149availabilityoffoodand,16–17beingpresentprincipleand,75–76blisspointoffoodand,18bodyimageand,165–66,183forcomfort.Seecomforteatingcommonpatternsof,110–19contextofperson’slifeand,25–26cuttingbackslowlyin,257–58,261eatingbeforebeinghungry,117–19“eatingbytheclock”in,100,118,120–21flavorasdriverfor,123foodcultureand,8,16–19fullversusenoughmind-setand,113–15guidancefromwithinforchanging,97healthyportionsand,116–17hungerandfullnesssignalsand,99–100InnerCompassfor,74,94,194–95InsightsandInspirationson,112,116,119kindnessprincipleand,86makingjudgmentsabout,80mindfulnessforchanging,73–74mindfulnessmeditationand,79mindless.Seemindlesseatingmini-mealsand,254,260multitaskingand,14,124pace(speed)ofeatingand,112–13,114–15questionnaireforassessing,235–38inreallife,13–14self-careandchanging,38sightoffoodresultingin,16,17snackingandgrazingand,252–54timeandattentiondemandsversus,26–27timeneededforhealthyapproachto,27treats(whoopie-piemoments)and,261–63unconscious.Seemindlesseatingvaluesand,39,42waitingtoolongtostart,110–12waitingtoolongtostop,112–17WheelofHealthonchangeareasof,27–29whentostartandstopeatingand,103,110

emotionaleating,139–63Hunger-FullnessScantoolfor,118–19hungersensationversus,121–22

InsightsandInspirationson,141mindfulnessfor,140–43occasionalinstancesof,139–40asprimarysourceofcomfort,coping,orpleasure,140stressand.Seestresstimingofeatingand,118Seealsocomforteating

emotionsautomaticeatingand,15beingpresentprincipleand,77bodysensationsignaling,147comforteatingand,19,29,143,157–58exerciseformapping,143–45exercisefortrackingfoodand,146identifying,143–47InsightsandInspirationson,160middleroadforworkingwith,73,141–42mindfulapproachto,141–43asObserverof,73mindfulnessmeditation’schangesin,71mindfulnessmeditationfornoticing,73primary,purposeof,141–42triggersand,196–97trueneedsversusimmediateneedsand,142–43

energyneeds,andcaloricintake,242enoughversusfullmind-set,113–15epigenetics,240essentialfats

definitionof,213roleininflammatoryresponseof,213

exercise,54–55balanced,mindfulapproachto,54–55bloodsugarbalanceand,221bodyimageand,173,183focusonprocessof,55goalsfor,54,59InnerCompassfor,74motivationfor,54researchonlackof,54stressreductionusing,159,160valuesand,39,42WheelofHealthon,28,31–32

exercisesaudiosymbolsfor,68–69BodyImageAwareness,169–70ConnectingtoYourInnerCompass,94CreatingWhoopie-PieMoments,262–63CultivatingAttention,21CultivatingIntention,22DataversusStory,82–83

DataversusStory–BodyImage,179–81Diet-relatedThoughtPatterns,49EmbracingImperfection,174FiberandFullnessExperiment,226FliptheScript,52–53GettingReadytoStressLess,161–62GratitudeLetter,182KnowingYourCoreValues,39–42MappingYourEmotions,143–45MindfulCooking,297non-judgmentalapproachto,103–04Non-judgmentDays,83schedulingtimefor,9TrackYourFoodandFeelings,146TrackYourHungerandFullness,109TrackYourPortions,245TrackYourProcessedFoodIntake,228–29TrackYourSnacks,253VisualizeYourEatingCulture,58WhatDoesCookingStirUpforYou?,270–71What’sYourStressProfile?,151–52YourWheelofHealth,30–35

externaltriggers,186,187breakingchainfor,198listoftypical,188mappingalternativesto,195–96,197

failure-shame-avoidancespiral,49,59,80–81family,assupportforprogram,9fastfood,17,18,37,209.Seealsopackagedfood;processedfoodsfat,body

inflammationrelatedtoamountof,212stressandhormonesand,154–55

fats,dietaryaddictivenatureofprocessedfoodand,18all-or-nothingthinkingabout,48anti-inflammatorydietand,213–14appetiteregulationand,107comfortfoodswith,157dietslowin,andfeelingsatisfied,44essential,213frequencyoffeelinghungryand,117,120InsightsandInspirationsonrulesfor,53packageddietfoodswith,56servingsizefor,294stealthcaloriesfrom,255–56synthetic,56

fearbeingoverwhelmedby,73bodysensationsignaling,121,147changeand,22

cookingand,267exerciseformapping,144–45notbeingpresentand,95purposeof,141stressand,148trackingfoodrelatedtofeelingsof,145asatrigger,187,199

feelingsbodysensationsignaling,147exercisefortrackingfoodand,146exerciseoncookingand,270–72Seealsoemotions

fiber,225–27fight-or-flightresponse,141,148,153flavor,123–37

addictivenatureofprocessedfoodand,18attentionand,124,128beliefsaboutandexperienceof,124bitesizeand,128,129blisspointoffoodineatingand,18brainactivityand,125,128asdriverforeating,123factorsinfluencing,128–34InsightsandInspirationson,131,133,134learningtotuneinto,123–24mindfuleatingasaconnoisseurof,136–37simpleversuscomplex,129–30speedofeatingand,128–29tasteawarenessexercisefor,126,128,134–35tastesatietyand.Seetastesatietywholeversusprocessedfoodand,130–32

flexibility,anddietprograms,50–51food

purposeof,260–61reconnectingwith,265–67

FoodandDrugAdministration(FDA),18,223,228foodcompaniesandfoodindustry,8–9,18,117–18,131,209foodculture,8,16–19foodpackaging,224fourpillarsofhealthyeating,210

intentionforusing,239–40questionnaireonhealthydietand,235–38questionstoaskatmealsabout,250–51Seealsoanti-inflammatoryfoods;bloodsugarbalance;plant-basedfoods;wholefoodsfreeradicals,231,

232friends,assupportforprogram,9fruit

dietwith,32,48,57,106,111,120,132,209,225,228,229,230,232,233,250,251,254,255,260,279,281,285,286,287,289,290,291,292,307

fiberin,226

glycemicloadof,220,221portionsizefor,248servingsizefor,294shoppingfor,280

fruitdrinks,272fruitjuice,226,274,281fullnesssignals

beveragesand,255eatingpatternsand,100exerciseonfiberand,226fullversusenoughmind-setand,113–15mindfuleatingandbodysignalsofhungerand,100,122mindfulnesstoolfor.SeeHunger-FullnessScanportionsizeand,246–47scalefor.SeeHunger-FullnessScalesolidversusliquidfoodand,133–34speedofeatingand,112–13,114stealthcaloriesand,255stressand,154–55tracking,105,108,109,111,114–15,118understandingpatternsof,107–10whentostartandstopeatingand,103,110

fullversusenoughmind-set,113–15

geneticallymodifiedgrains,230genetics,5,208,210,218,229,240ghrelin,44,106,124,155glycemicindex(GI),219–20glycemicload(GL),220,221goals

exerciseand,54goodstoriesandfocusonpositivein,84–85formindfulnessmeditation,91–92realisticsettingof,59–60specificityof,59,91stressreductionwith,162sustainablechangeand,58–60trackingprogresson,59,92valuesand,39,42

“goodstories,”frommindfulnessperspective,84–85grains

fiberin,225,226,280geneticallymodified,230glycemicloadof,219–20intact,216,219,220,276portionsizefor,248refined,209,216,220,273,283,300servingsizefor,294Seealsoplant-basedfoods;wholegrains

gratitudeletterexercise,withyourbody,183

gratitudepractice,andcooking,298–99grazing,253,254guidelines

exercisefornoticing,52–53rulesversus,51,305–06

guilt,49,113,118,140,150,189,262,263

habitseatingasautomaticbehaviorand,15–16,20,65–67,68,79,149practicingmindfulnesstointerrupt,68valuesandchanging,39

HealingSelf-Touchtool,169,176–77,178,204health

addictivenatureofprocessedfoodand,18dietsodasandrisksto,57mindfuleatingand,75–76,208–09overconsumptionofconveniencefoodsand,17plant-basedfoodsand,230–31SeealsoWheelofHealth

healthyeatingattributesof.Seefourpillarsofhealthyeatingchallengesandantidotesin,285–86intentionin,239–40,261questionnaireforassessing,235–38questionstoaskabout,ateverymeal,250–51treats(whoopie-piemoments)and,261–63

heart,effectsofstresson,148,153heartdisease

eatinghabitsandriskfor,3,17,48,57,76,154,208,211,216,217,223,224,240,272,273protectionagainst,222,225,277

heavilyprocessedfoods,130,222,227,228herbalteas,186,256,277,281herbsandspices,55,214,230,256,277high-fructosecornsyrup(HFCS),107,131,209,223–24,272–73,275homeostasis,andappetiteregulation,106–08,157hunger,99–122

appetiteregulationand,106–08availabilityoffoodandeatingrelatedto,16beveragesand,133caloricrestrictionformulaofdietsand,44carbohydratesversusproteinandhealthyfatandfrequencyof,117commonpatternsofeatingand,110–19eatingpatternsrelatedtobodysignalsof,99–100emotionaleatingand,118,121–22foodimagestotrigger,117–18fullversusenoughmind-setand,113–15gradationsof,onHunger-FullnessScan,101–02,112Hunger-FullnessScantoolfor,104–05mindfuleatingandbodysignalsoffullnessand,100,122overeatingand,99,106,110

relearningbodysignalsfor,101–04sensationof,99snacksfor,285stressand,111,118,154–55tracking,105,108,109,111,114–15,118understandingpatternsof,107–10whentostartandstopeatingand,103,110

Hunger-FullnessScancheckingtriggersusing,198,199emotionaleatingandusing,118–19exercisefor,104–05mindfulnesstoolkitwith,101,204trackerexerciseeveryhourwith,111trackingbefore,during,andafteramealorsnackwith,109,114–15understandingpatternsusing,103,107–08,122

Hunger-FullnessScaledescriptionofgradationson,101–02,112fiberandfullnessexperimentusing,236

hyperpalatability,131

immediateneeds,142–43,194immunesystem

eatinghabitsandriskto,154functionof,211,212protectionfor,32,71,213,221,225,234,298–99

indole-3-carbinol,233–34inflammation

acute,211chronic,211–12conditionscausedby,210–11dietand,212–12immunesystemand,211managing.Seeanti-inflammatoryfoodsstressand,154–55

InnerCompassdescriptionof,93–94exampleofconnectingto,97exerciseforconnectingto,94goodeatinghabitsusing,74,94,194–95intrinsicmotivationwith,94mindfulnesstoolsforcultivating,306

InnerCriticbeingcompassionatetoselfversus,86bodyimageand,166–68,172,173,176,183descriptionof,48–50,80examplesof,166,200exercisetonotice,49HealingSelf-Touchexercisefor,176–77InnerCompassdifferentiatedfrom,94InsightsandInspirationson,168

learningtoletgoof,166–68,173,176,183InsightsandInspirations

bodyimage,171,175,178caloricintake,259comforteating,19,160cooking,266,271,275,298dailymindfulnessmeditation,89,91dietaryfatrules,53eatingpatterns,112,116,119,121emotionaleating,141fastfoodandautomaticeating,37flavorandtastesatiety,131,133,134InnerCritic,168kitchenroutine,298loving-kindnessexercisesandmeditation,88motivationfordieting,46non-judgmentprinciple,81packagedresponses,67portionsize,247relationships,36self-care,37travelingforwork,29triggers,193,201,202

insolublefiber,225–26InstituteforFunctionalMedicine,235insulin

blood-sugarbalanceand,219,260,287eatinghabitsandlevelsof,5,162,258,260,283,287exerciseforincreaseinsensitivity,221functionof,216–17solublefiberand,225

insulinresistanceeatinghabitsandriskfor,17,160,218–19,221,223,224mechanismof,216–18protectionagainst,221,230

intactgrains,216,219,220,276intention

balancingstressand,161bestselfand,22,239changeand,20–21exerciseforcultivating,22healthyeatingand,239–40,261snackingand,253–54

internaltriggers,186,187breakingchainfor,198–99listoftypical,188mappingalternativesto,196,197

Internetchoiceoverloadand,156–57escapefrombeingpresenton,77,149

foodimageson,117sensorystimulationfromconstantconnectionon,155–56

“inthemiddle”approachtodietprograms,50–51intrinsicmotivation,39,65,94,183

journaldescriptionof,9emotionaleatingnotedin,118–19exercisesdonein,30–35,39–42,49,83overeatingquestionsfor,117triggerpatternsdescribedin,189

JournaloftheAcademyofNutritionandDietetics,227joy,141,145judgments

making,80mindfulnessand.Seenon-judgmentprincipleofmindfulness

Kabat-Zinn,Jon,67–68Katie,Byron,169kindnessprincipleofmindfulness,85–88

benefitsof,86descriptionof,85–86difficultyofachieving,86Loving-KindnessMeditationtoolfor,86,87

kitchensgettingreadyforcookingin,272–78InsightsandInspirationson,298newroutinein,297–98revamping,forhealthycooking,279–82tossingfoodnotneededin,272–73whattokeeporbuyfor,276–78

Kristeller,Jean,76,125,311

layersofyourmindmodel,92–93learning

automaticbehaviorsand,15,149bodyimageand,171comforteatingand,157habitsand,65–66,149packagedresponsesand,66–67,68

legumes,48,209,214,219,220,225,230,233.Seealsoplant-basedfoodsleptin,106,112,155leptinresistance,107lignans,234liverqistagnation,157loneliness,19,29,147,150,186,188,189,199,202Loring,Sasha,92,176low-fatdiets

fallacyof,48feelingsatisfiedon,44participants’beliefsineffectsof,124

snacksand,120,285,286Loving-KindnessMeditationtool,69,86–88,204lunch

planning,288inreallife,14samplemenusfor,249,293

lycopene,234

maladaptivecopingstrategy,149mappingemotionsexercise,143–45marketing,bydietcompanies,45meals

mix-and-matchapproachto,289–93planningand,286–97

MeatlessMondaycampaign,58meditation.Seemindfulnessmeditationmetabolicsyndrome,76,216middleroad,forworkingwithemotions,73,141–42mind,layersof,92–93mind-bodydualism,121mindfulawareness(WheelofHealth),28,34mindfulcookingexercise,297mindfuleating

attentionand,258–59challengesandantidotesin,285–86gratitudepracticein,298–99healthand,75–76,208–09hungerandfullnesssignalsand,100,122restaurantsand,300–03socialsettingand,304

mindfulnessattentionand,20,68backgroundof,67–68,84beingpresentprincipleof,23,74–79dailypracticeof,88–91definitionof,2eatinghabitchangesusing,73–74exerciseaboutdiet-relatedthoughtpatternsand,49focusonpositiveandgoodstoriesin,84–85kindnessprincipleof,85–88needfordailypracticeof,88non-judgmentprincipleof,80–85

MindfulnessBasedStressReduction(MBSR),68,71mindfulnessmeditation

backgroundof,67–68,84benefitsof,70–71BodyScanand,95–96dailypracticeof,88–91emotionsnoticedin,73guidancefromwithinusing,97

InnerCompassand,93–94InsightsandInspirationson,89,91layersofyourmindand,92–93resumingafterabreak,78–79schedulingtimefor,9sensationsnoticedin,71–72settinggoalsfor,91–92stressreductionand,163thoughtsnoticedin,72–7320Breathsfor,69,78,306

mindfulnesstoolkitdailymeditationand,68listoftoolsin,69,204,306

mindlesseatingattentionversus,20automatic,15–16,20,65–67,68,79,149checklistfor,15–16definitionof,14–15mindfulnesstocounter,73–74multitaskingand,14,124reallifeexamplesof,13–14

minimalgoals,60,92minimallyprocessedfoods,222,227,228,277mini-meals,254,260Mini-Meditationtool,69,78moderatelyprocessedfoods,227,228monkeymind,68,76–77,78,93monosodiumglutamate(MSG),132,224motivation

exerciseand,54InsightsandInspirationson,46internalversusexternal,45lovingrelationshipwithbodyas,183stressand,152–53valuesandbehaviorchangeand,39,45–46

mouthfeel,18,136,269movement.Seeexercisemovement,exercise,andrest(WheelofHealth),28,31–32multitasking,14,26,89,124,297

needsimmediate,142–43,194true,142–43,147,160,194–95,197,199,202,262,300,304,307

NewEnglandJournalofMedicine,220non-judgmentdaysexercise,83non-judgmentprincipleofmindfulness,80–85

“dataversusstory”exercisefor,82–83descriptionof,80exampleof,80–81Hunger-FullnessScantoolfor,103–04

InsightsandInspirationson,81kindnessprincipleand,85non-judgmentdaysexercisefor,83usinggoodstoriesand,84–85

nutritionall-or-nothingthinkingabout,48unhealthyaspectsofdietfoodsand,56–57WheelofHealthon,28,32

nutsandseeds,219,230,276,280,282

obesity,17,43–46,55–56,208,211,259–60Observerstance,73,74,90–91obsession,indietmentality,49–50oils,cooking,274–75,277,281Olestra,56omega-3fattyacids

dietarysourcesof,214,215,229,230,233,290,293ratioofomega-6fattyacidsto,214roleininflammationof,213,215

omega-6fattyacidsdietarysourcesof,215,274,302ratioofomega-3fattyacidsto,214roleininflammationof,213–14,215

optimalgoals,60,92overconsumptionofconveniencefoods,17,18overeating

appetiteregulationand,107–08artificiallysweeteneddrinksand,255asautomaticbehavior,15–16,20,65–67,68,79,149availabilityoffoodand,16–17blisspointoffoodand,18clean-your-platesyndromeand,113,116,254cookingand,270curbing,114,124fullversusenoughmind-setand,114–15hungerand,99,106,110journalquestionson,117mindless.Seemindlesseatingmultitaskingand,14,124reallifeexamplesof,13–14reasonsfor,13–23sightoffoodresultingin,16,17speedofeatingand,112–13,114

overweightpeople,43–46oxidativestress,231–32,233,234

packagedfoodeffectonhealthfromoverconsumptionof,17qualityof,17unhealthyaspectsofdietfoodsin,56–57

Seealsofastfood;processedfoodspackagedresponses

descriptionof,66–67emotionalandstress-relatedeatingas,140InsightsandInspirationson,67meditationforrecognizing,72–73negativethoughtsandfeelingsaboutbodiesas,168,169undoing,68,71–73,171

pantry,revamping,282partiallyhydrogenatedoil,273peptideYY(PYY),112,128,131,155perfection,eatingfor,23perfectionexpectations,172–73,183personalandprofessionaldevelopment(WheelofHealth),28,32–33personalvalues.Seevaluesphysicalenvironment(WheelofHealth),28,33physicalmovement.Seeexercisephytochemicals,inplant-basedfoods,233–35planning

cookingand,278–79,284mealsand,286–97timeneededfor,27

plant-basedfoodsanti-inflammatorydietand,214–15benefitsof,230–31oxidativestressand,231–32phytochemicalsin,233–35aspillarofhealthyeating,210,230–35proteinin,230shoppingfor,280snackingandgrazingon,254usingindiet,232–33

platesize,116–17,246–47,248,250portion

amorphousfoodsandjudging,251–52bitesizeand,128,129caloric-bombcontroland,250caloriebombsand,243–44cheatsheetfor,248dailymenuexampleof,249–40exercisefortracking,245fullnesssignalsand,246–47growthin,overtime,244InsightsandInspirationson,247platesizeand,116–17,246–47,248,250restaurantsand,251servingsizeversus,247

prediabetes,208,216,217probiotics,225,281procedurallearning,65–66

processedfoodsaddictivenatureof,18amountspenton,18availabilityof,209effectonhealthfrom,17,208exercisefortrackingintakeof,228–29fiber-enriched,227heavilyprocessed,130,222,227,228low-fat,48minimallyprocessed,222,227,228,277moderatelyprocessed,227,228aspercentofAmericandiet,17spectrumof,222,227–28tastesatietyand,125,130–32transfatsin,214,223,273unwholesomeingredientsaddedto,222–24

proteinfrequencyoffeelinghungryand,117,120plant-basedfoodswith,230servingsizefor,294

psychologyofdieting,43–46PYY(peptideYY),112,128,131,155

quercetin,234questionnaireonhealthydiet,235–38quizzesandchecklists

oninflammatoryaspectsofdiet,212–13oninsulinresistancerisk,218–19onmindlesseating,15–16onself-care,38

reactivemind,93Reardon,Beth¸6–7refinedfoods,incaloricbombs,244refinedgrains,209,216,220,273,283,300refrigerators,revamping,279–82relationships(WheelofHealth),28,34,36relaxationactivities,169,176relaxationresponse,153,159,161rest(WheelofHealth),28,31–32restaurants

drinkingin,303mindfuleatingin,300–03portionsizeand,251stealthcaloriesin,257

rewardcenters,inbrain,66rewards,treatsas,262roughage(insolublefiber),225–26rules

exercisefornoticing,52–53

guidelinesversus,51,305–06InsightsandInspirationson,53

SAD(standardAmericandiet),208,211,213,232sadness

avoidanceof,73bodysensationsignaling,147comforteatingand,19emotionaleatingand,139exerciseformapping,144,145notbeingpresentandovereatingfrom,74purposeof,141–42asatrigger,189,191,193,197,199

salt(sodium)addictivenatureofprocessedfoodsand,18comfortfoodswith,157fastfoodwith,209packageddietfoodswith,56processedfoodswith,223tastesatietyand,131

satietybrainhormonesand,106,107,112eatingpastpointof,112,113fiberand,227,255fullnessand.SeefullnessInsightsandInspirationson,116proteinandfatversuscarbohydratesfor,117speedofeatingand,113tasteand.Seetastesatiety

self-carechangestoeatingandneedfor,38indulgenceversus,37InsightsandInspirationson,37quizforassessing,38asstartingpointforchange,36–37valuesand,39,42

self-criticismbodyimageand,165,171,172,176,178,188,196astrigger,192,195,196,198SeealsoInnerCritic

self-esteem,1,76,156,165,172self-medicatingwithfood,158sensations

mindfulnessmeditationfornoticing,71–72stressand,151–52

sensorystimulation,andconstantconnection,155–56serotonin,21,157–58,159,160,283servingsize

chartfor,294portionversus,247

shame,49,59,80–81,140,146,160,175shopping,27,278–79,280–81,284,295sightoffood,andamounteaten,16,17snackfoodsandsnacking

addictivenatureof,18balanced,287forbetweenmeals,120,285caloriesin,253,254beforecooking,270eatingpatternsand,111,285,286excesscaloriesfrom,252–53exercisefortracking,253InsightsandInspirationson,160mindfulawarenessof,254pantrystoragefor,282plantfoodsfor,254portionsizeand,254sampledailymenufor,249stressmanagementand,169

socialsetting,andmindfuleating,304sodium.Seesalt(sodium)solublefiber,225specificityofgoals,59,91speedofeating

caloric-bombcontroland,250eatingpastthepointofsatietyand,112–13flavorand,128–29riskforoverweightand,114–15

spices,214,230,256,277spirituality(WheelofHealth),28,34standardAmericandiet(SAD),208,211,213,232statusquodiet,209–10stealthcalories,255–57stress

automaticeatingand,15,147–48,149–50,153bodysignalsand,101caffeineand,158–59choiceoverloadand,156–57comforteatingand,19–20,147–50,157,158–59copingmechanismsfor,148–49eatingcyclewith,111,118,139,140–41effectsofchronic,19–20,152–55exampleof,162–63fight-or-flightresponseto,141,148,153healthyversusunhealthy,154hungersignalsand,111,118,154–55reducing.Seestressreductionsensorystimulationfromconstantconnectionand,155–56timedemandsand,27

stress-and-eatingcycle,147–50

stressmanagement(WheelofHealth),28,30–31stressprofile,9,150–52stressreactivity,147–48,155,201stressreduction

balancingamountof,161–62dailyrestorativetimefor,161exerciseforgettingreadytostressless,161–62intentiontobalance,161mindfuleatingtolower,76mindfulnessreductionof,68,71,140–41

strokes,riskof,57,229sucralose,131sugar

all-or-nothingthinkingabout,48appetiteregulationand,107comfortfoodswith,157consumptionof,209fastfoodwith,209

sugarybeveragesbloodsugarlevelsand,133,255,272,285stealthcaloriesin,255,256tastesatietyand,133–34

support,familyandfriendsfor,9sweeteneddrinks

addictivenatureof,18advertisingof,18consumptionof,17stealthcaloriesin,255,256tossing,274

Tarrant,John,169tasteawarenesstool,126,128,134–35tastesatiety

artificialsweetenersand,133–34attentiontoflavorand,125,128balancedeatingand,125,136–37brainactivityand,125,131complexflavorsand,130–31cookingand,269cravingsforfoodand,136factorsinfluencing,125,128,129,131,133foodcompanies’useof,131InsightsandInspirationson,131,133processedfoodsand,125,130–32tasteawarenessexercisefor,126,128,134–35solidversusliquidfoodand,133–34triggersand,198,199weightgainand,130

thoughtpatternsaboutdiets.Seedietmentality

cognitivedistortionsin,46cognitiverigidityin,50exerciseaboutdiet-related,49mindfulnessmeditationfornoticing,72–73stressand,151–52

timeautomaticeatingduetolimitsin,15forcooking,27,267–68daily,forexercisesandmeditations,9eatingaffectedbydemandson,26–27“eatingbytheclock”patternand,100,118,120–21eatingwelland,27self-careand,37

timeframe,forgoals,59tiredness,29,47,147,150,153,155,159,175transfats,214,223,273,275,302treats(whoopie-piemoments),261–63

exerciseforcreating,262–63healthyeatingplanwith,261–62

triggers,185–204cheatsheeton,203external,186,187,188,195–96,198foodimagesas,117–18idiosyncraticnatureof,187InsightsandInspirationson,193,201,202internal,186,187,188,196,198–99knowingabout,fromdatagathered,187mappingalternativesto,195–202mindfulnessskillsfor,190,196–97,201,203multiple,inlong-termissues,187pervasiveandoverwhelmingaspectof,202preparingforsituationwith,203re-creatingchainofeventsfor,189–93supportandstructureforchanging,203trueneedsand,194–95understanding,186–89

trueneeds,142–43,147,160,194–95,197,199,202,262,300,304,30720Breathsmeditation

dailymindfulnesspracticewith,69,78,306descriptionof,69–70exampleofusing,201–02mindfulnesstoolkitwith,68,69,204,306resumingafterabreak,78asastartingexercise,68triggersand,203using,90,104,134,144,203

type2diabetes,17,211,225

unconsciouseating.Seemindlesseatingunhealthyeating

dietindustryand,8factorsinfluencing,8–9foodcultureand,8,16–19lackofbalanceinlifeand,8–9practicingmindfulnesstointerrupt,68

UniversityofMassachusettsMedicalCenter,67

valueschangeand,39–42exampleoffindingandusing,42exerciseforknowing,39–42InnerCompassand,94mappingalternativestotriggersand,197

vegetablesconsumptionof,209,214servingsizefor,294shoppingfor,280Seealsoplant-basedfoods

Wansink,Brian,116weightgain

artificiallysweeteneddrinksand,255caloriebombsand,243–44caloriereductionand,257chronicinflammationand,211comforteatingand,20contextofperson’slifeand,25–26dietsodasand,57exampleofcircumstancesof,25–26extrabitescontributingto,241–42high-fructosecornsyrupand,272InsightsandInspirationson,175,178speedofeatingand,113standardAmericandiet(SAD)resultingin,208assymptomofotherissueorimbalance,26tastesatietyand,130

weightlossbodyimageand,166,172–73low-glycemicfoodsfor,220–21mindfuleatingand,75,76slowingdownspeedofeatingand,113tastesatietyand,130

weightlossprogramsattentionand,20beingseducedbyslogansandpromisesin,44–45caloricintakein,243creatingyourowneatingculturefor,55–58emotionaleatingnotcoveredin,140flexibilityand“inthemiddle”approachto,50–51motivationforusing,39,45–46

popularityof,43psychologyofdietingand,43–44rollercoasterofweightlossandgainin,43rulesversusguidelinesin,51,52–53,305–06traditionaldietsandlackof,55–56typicalcaloricrestrictionformulaof,44unhealthyaspectsofdietfoodsin,56–57wholefoodsin,57

WheelofHealthanalyzingexerciseresultsforareasofchange,35–36exampleofuseof,29–30,42exerciseforusingtoassessyourlife,30–35findingbestplacestofocusfirstusing,36–37illustrationof,28repeatingeverythreetosixmonths,42self-careand,36–37stressreductionand,163toolforhelpinfocusingonareasofchange,27–29

whiteflour,273–74wholefoods

appetiteregulationand,107–08fiberin,225–27flavorandtastesatietyand,132aspillarofhealthyeating,210,222–29portionsizefor,251rangeof,222synergyofsupplementswith,222weightlossfrom,57

wholegrains,5,32,48,57,107,160,209,214,216,220,222,226,229,230,233,251,255,256,260,273,276,280,282,283–84,286,288,289,290,292,292

whoopie-piemoments(treats),261–63exerciseforcreating,262–63healthyeatingplanwith,261–62

willpowermyth,2descriptionof,47exercisetonotice,49

wisemind,93,194,202Wolever,Ruth,5–6

YaleUniversity,124yoga,149,159,161

SCRIBNERAnImprintofSimon&Schuster,Inc.

1230AvenueoftheAmericasNewYork,NY10020

www.SimonandSchuster.com

Thispublicationcontainstheopinionsandideasofitsauthor.Itissoldwiththeunderstandingthattheauthorandpublisherarenotengagedinrenderinghealthservicesinthebook.Thereadershouldconsulthisorherownmedicalandhealthprovidersasappropriatebeforeadoptinganyofthesuggestionsinthis

bookordrawinginferencesfromit.

Theauthorandpublisherspecificallydisclaimallresponsibilityforanyliability,loss,orrisk,personalorotherwise,whichisincurredasaconsequence,directlyorindirectly,oftheuseandapplicationofanyofthe

contentsofthisbook.

Copyright©2015byDukeUniversity,onbehalfofDukeIntegrativeMedicineAllrightsreserved,includingtherighttoreproducethisbookorportionsthereofinanyformwhatsoever.Forinformation,address

ScribnerSubsidiaryRightsDepartment,1230AvenueoftheAmericas,NewYork,NY10020.

FirstScribnerhardcovereditionApril2015

SCRIBNERanddesignareregisteredtrademarksofTheGaleGroup,Inc.,usedunderlicensebySimon&Schuster,Inc.,thepublisherofthiswork.

TheSimon&SchusterSpeakersBureaucanbringauthorstoyourliveevent.Formoreinformationortobookanevent,contacttheSimon&SchusterSpeakersBureauat1-866-248-3049orvisitourwebsiteat

www.simonspeakers.com.

LibraryofCongressControlNumber:2014017628

JacketdesignbyGabrielleWilsonJacketphotograph©GeorgeCaswell/Photolibrary/Gettyimages,istockISBN978-1-4516-6679-3

ISBN978-1-45166682-3(ebook)