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2
Sep

professionalkit

set1new

Hello!
Thank you for your interest in the Professional EatQ Tool Kit! With this Kit you will receive the
1) A ppt download and recording with a brief explanation of how to use EatQ with your clients
2) The Emotional Eater’s Toolkit Download
3) EatQ Study Guide–outlining 8 sessions done for you!
4) BONUS access to the Mindful Eating Summit interviews until Oct 7th (see www.mindfuleatingsummit.com) to see the lineup of amazing speakers!

How to get it? Just email your receipt from Amazon or Barnes & Noble to DrAlbers@eatq.com to have the Professional Kit sent directly to you!

14
Aug

swipefile

MindfulEatingSummitDrAlbers

General Invitation: Facebook posting
1.
My friend and colleague, Dr. Susan Albers, author of Eating Mindfully and Cleveland Clinic psychologist, has put together a fantastic FREE event with 20 of the world’s top leading eating experts to share information that you won’t hear anywhere else. It will teach you how to boost your nutrition, end mindless overeating and stop feeling guilty when you eat TODAY!
Where can people learn more about mindful eating?

Here are just a few of the presenters in my conference, all of whom offer their own rich, in-depth perspective on health, wellness and mindfulness:
-Dr. Brian Wansink Director of Cornell Food & Brand Lab and best-selling author of Mindless Eating: Why We Eat More Than We Think
-Evelyn Tribole Award-winning registered dietitian an author of Intuitive Eating (co-author)
-Dr. Jim Painter Producer of Portion Size Me, a documentary about fast food and health and featured on CBS’s Early Show
-Margaret Floyd, author of Eat Naked.
-Dr. Katz, author of Disease Proof and contributor to O, the Oprah Magazine
-Dr. Daniel Siegel, Professor of at the UCLA School of Medicine and the founding co-director of the Mindful Awareness Research Center.
-Dr. Alan Christianson specializes in natural endocrinology with a focus on thyroid disorders.
-Jonathan Bailor, author of The Calorie Myth
-Trudy Scott, author of The Anti-Anxiety Food Solution and the upcoming Anxiety Summit in November
-Connie Bennett, sugar expert!
AND MORE!

You can sign up here:
When you do, you will also receive a FREE Ebook: The Emotional Eater’s Tool Kit so you can start taking charge of your eating right NOW!
I will see you there on August 25th-29th!

2.
Do you FINALLY want sound, realistic, practical answers on how you can ditch dieting for good and start eating more mindfully today? If so, sign up for the Mindful Eating Summit taking place August 25th-29th!
It’s a free event hosted by Susan Albers, the author of Eating Mindfully and Cleveland Clinic psychologist. I’m one of 20 speakers that will blow you away with the amazing information we have to share on how to transform your eating!
Here’s that link again:
See you there!

3.
Ditch dieting for good! 20 of the world’s top eating experts share their best-kept secrets on weight loss, mindful eating, diabetes, nutrition, emotional eating, cravings, and more August 25th-29th! Check it out for FREE here:
Get your free ebook, the Emotional Eating Tool Kit, when you sign up for an amazing new free, online summit taking place August 25th-29th! The Mindful Eating Summit brings together a panel of eating experts to give you all of the insider information that nobody else is telling you on how to boost your nutrition, stop overeating and transform your relationship to food! Register today to learn the truth about eating well and step-by-step tips. Grab your seat now!

4.
Join me and 20 other eating experts as we reveal our insider secrets to healing your relationship with food. Come watch my interview today TODAY during the Mindful Eating Summit! I’m sharing my top secrets on X, Y, and Z! See you there:

5.
Confused by all the conflicting information about how to eat out there? Bust through the diet myths with the FREE Mindful Eating Summit taking place August 25th-29th! Enroll today to STOP struggling with food and START enjoying eating again TODAY:

NEWSLETTER
1.

Did you know that 95% of dieters gain back the weight they lost within 5 years (plus some!). It’s no surprise that DIETING DOESN’T WORK.
The good news is that my friend, Dr. Susan Albers, Cleveland Clinic psychologist and author of Eating Mindfully, put together a panel of experts who will show you WHAT DOES WORK!
Why? Because these statistics are staggering and they are no longer ok! Fad diets destroy your health & leaving you feeling hopeless and frustrated.
If you want to finally take charge of your eating, then I have something very exciting to share with you!
Join this amazing FREE event with 20 of the world’s top leading health experts.
It’s called the Mindful Eating Summit and it will change everything you thought you knew about how to eat!
Did I mention it’s FREE?
Go to sign up now!

2.
Have you registered for the FREE Mindful Eating Summit yet? Join us August 25th-29th as we start conversations with 20+ eating experts. This highly unique event will showcase the voices of 20+ top professionals (researchers, clinicians, dietitians, therapists, writers). This will include the world’s thought-leaders in Mindful Eating Psychology. The goal is to deliver practical, inspirational, cutting-edge, clinical techniques, and innovative approaches to many of our unique eating challenges– body image, nourishing ourselves, overeating, binge eating, disordered eating, fad dieting, nutrition-linked health conditions, and much more. The mission: to educate and inform the public and professionals about mindful eating in a free and easily accessible format. SIGN UP HERE: www.mindfuleatingsummit.com

3.
Do you want to eat more mindfully, lose/manage weight, and stop emotional eating? Dr. Susan Albers, psychologist at the Cleveland Clinic and author of Eating Mindfully, is hosting the 1st Annual Mindful Eating Summit, a free online event August 25th-29th. You can sign up for free today on www.mindfuleatingsummit.com. All viewers receive a free ebook, The Emotional Eating’s Tool Kit!

4.
Have you registered for the FREE Mindful Eating Summit yet? Join us August 25th-29th as we start conversations with 20+ eating experts. This highly unique event will showcase the voices of 20+ top professionals (researchers, clinicians, dietitians, therapists, writers). This will include the world’s thought-leaders in Mindful Eating Psychology. The goal is to deliver practical, inspirational, cutting-edge, clinical techniques, and innovative approaches to many of our unique eating challenges– body image, nourishing ourselves, overeating, binge eating, disordered eating, fad dieting, nutrition-linked health conditions, and much more. The mission: to educate and inform the public and professionals about mindful eating in a free and easily accessible format. SIGN UP HERE: www.mindfuleatingsummit.com

5.
Free ebook! The Eating Eater’s Tool Kit is yours when you sign up for the 1st Annual, free online Mindful Eating Summit, August 25th-29th. This highly unique event will showcase the voices of 20+ top professionals (researchers, clinicians, dietitians, therapists, writers). This will include the world’s thought-leaders in Mindful Eating Psychology. The mission is to deliver practical, inspirational, cutting-edge, clinical techniques, and innovative approaches to many of our unique eating challenges– body image, nourishing ourselves, overeating, binge eating, disordered eating, fad dieting, nutrition-linked health conditions, and much more. www.mindfuleatingsummit.com

EmotionaleatingcoverQ&A with Susan Albers for the Mindful Eating Summit

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Q&A with Susan Albers for the Mindful Eating Summit

Twitter:
Registered for the FREE Mindful Eating Summit yet? Uncover the #1 secret on how to eat well now:

Discover how you can lose/manage weight and take charge of your eating habits for FREE! Sign up:

Join me and 20 other eating experts as we reveal our insider secrets for eating more mindfully TODAY Sign up:

Come hear my insider secrets to _________________ TODAY during the Mindful Eating Summit
Mindful Eating info you won’t hear anywhere else! Join me for the FREE Mindful Eating Summit

Tips on how to eat more mindfully and lose weight from +20 plus top world experts. Sign up for free on www.mindfuleatingsummit.com

Free Emotional Eating ebook when you sign up for the www.mindfuleatingsummit.com: Tips from +20 experts on how to eat more mindfully today!

August 25th-29th @DrSusanAlbers will host free online, www.mindfuleatingsummit.com featuring +20 eating experts. Sign up today!

Who is the host?
Dr. Susan Albers is a clinical psychologist at the Cleveland Clinic and author of six books on mindful eating including EatQ: How to Unlock the Weight Loss Power of Emotional Intelligence, Eating Mindfully, Mindful Eating 101, Eat, Drink & Be Mindful, 50 Ways to Soothe Yourself Without Food, But I Deserve this Chocolate. She graduated from the University of Denver and completed a post-doctoral fellowship at Stanford University. You may recognize her from Dr. Oz or have read about her in Shape, Fitness, Self Magazine, Prevention etc where she is frequently quoted. “Like” her facebook page for updates on the Summit www.facebook.com/eatdrinkmindful

Info:
This highly unique event will showcase the voices of 20+ top professionals (researchers, clinicians, dietitians, therapists, writers). This will include the world’s thought-leaders in Mindful Eating Psychology. The goal is to deliver practical, inspirational, cutting-edge, clinical techniques, and innovative approaches to many of our unique eating challenges– body image, nourishing ourselves, overeating, binge eating, disordered eating, fad dieting, nutrition-linked health conditions, and much more. The goal: to educate and inform the public and professionals about mindful eating in a free and easily accessible format. SIGN UP HERE: www.mindfuleatingsummit.com

ARTICLE #1
6 Ways to Become a Mindful Eater
By Dr. Susan Albers, psychologist and author of Eating Mindfully & EatQ

Do you want to ditch dieting for good but aren’t sure what to do instead? Mindful eating may be the answer for you. Consider that 95% of dieters gain back the weight they’ve lost within five years. In contrast, clinical studies have shown mindful eating to help people eat 300 less calories a day, reduce their body mass index, feel better about their bodies, prevent weight gain and have a better relationship with food. The good news is that mindful eating is not hard. Read this list to discover some of the most important things a mindful eater does on a daily basis.

1) Mindful eaters don’t eat until they are “full.” Full is an overused and misleading term. Mindful eaters tend to eat until they are no longer hungry or feel satisfied. There is a big difference. By the time you perceive yourself to be “full,” it is often too late, you’ve overeaten. If you’ve dieted for years, your hunger and fullness signals may be crossed. Mindful eating can help rewire your brain to know what genuine physical hunger feels like.

2) Mindful eaters pace themselves. This is not easy. We live in a world that stresses instant access and hurrying; eating is no exception. Mindful eaters tell themselves to “slow down” or try to check in with their pace. Intentionally shifting into a reasonable pace is often easier said than done. How to slow down while you eat is going to be a hot topic at the Mindful Eating Summit where 20+ mindful eating experts will share their knowledge for free this summer. Find out more by clicking here.

3) Mindful eaters are “Choosy.” While mindful eaters may seem like picky eaters, they are often just very discerning about the choices. Mindful eaters really taste food and if they don’t like it, they don’t eat it, just like picky eaters. Also, they aren’t afraid to tailor food to their particular taste. At restaurants, a mindful eater may ask the wait staff to make a few tweaks to their order like holding the bacon or asking for Swiss cheese rather than Cheddar.

4) Mindful eaters are forgiving and flexible. Yes, mindful eaters overeat on occasion! What they don’t do is obsess and beat themselves up as much as dieters. Mindful eaters know that tomorrow is another day and can “let it go.“ Often the strategy is to adjust the amount you eat at the next meal or snack.

5) Mindful eaters tend to gauge their hunger first before taking a bite. Being in the moment and fully present is key to mindful eating. Take a brief moment to ask yourself before taking a bite, “Am I really, really hungry? What I am feeling right now is…” This can help prevent you from walking into emotional eating.

6) Mindful eaters break out of old habits. When you know what habits keep you stuck like multitasking when you eat or nibbling while anxious, you can devote more energy and attention to these particular areas. Sometimes it is changing how you eat more than what you eat.

Is it worth it to adopt these habits? Yes! Hundreds of thousands of people have done it and so can you. To learn more about how a mindful eater thinks and feels, take the Emotional Eating IQ Test

Dr. Susan Albers is a psychologist at the Cleveland Clinic and the author of six books on mindful eating including Eat.Q: Unlock the Weight Loss Power of Emotional Intelligence. She has been quoted in the New York Times, Self, O Magazine, Shape, Fitness, and on the Dr. Oz show. www.eatq.com

ARTICLE #2

HOW TO DITCH DIETING & TAKE THE MINDFUL EATING PLEDGE

If you are one of the millions of people contemplating starting a new diet, you are invited to try something radically different this fall. Instead, take the Mindful Eating Pledge which outlines five straightforward behavior changes that can help you easily shift out of overeating and onto a healthier new foot.

Put simply, mindful eating is about eating with more awareness. This method of eating aims to stop mindless eating behaviors like unconsciously popping food into your mouth while watching T.V. or eating out of a carton of ice cream to ease stress. Studies show that reducing these behaviors can have a significant impact on improving your health and weight.

The Mindful Eating pledge is good news for people who feel frustrated or hopeless with fad diets. Outcome goals (I want to lose five pounds) lead to frustration and are quickly abandoned because they are long term and you can’t control whether they happen. Process goals (eat without distraction) is something you can take charge of and have immediate benefits in the moment such as enjoying food more and reducing the risk of overeating.
Here is a list of the five things you agree to do:

I Pledge To:
• Eat Mindfully—be more aware of each bite I take
• Pace Not Race—eat slowly and with intention Pace Not Race—eat slowly and with intention
• When I Eat, Just Eat—eat without distraction
• Calm Without Calories—find true comfort and soothing without food
• Eat Less, Nourish More—eat foods that nurture my body

Changing the way you eat isn’t easy. But doing it with intention and a smart strategy can make it simpler and within reach. So put away the diet books and calorie counting. Sign up to take the Pledge, and you will get free Mindful Eating Tools sent right to your inbox throughout the year on www.eatq.com. You can download the pledge and hang it up! Feel free to pass it on.

ALSO, sign up for the MINDFUL EATING SUMMIT. Dr. Susan Albers, psychologist at the Cleveland Clinic and author of Eating Mindfully, is hosting the 1st Annual Mindful Eating Summit. This highly unique event will showcase the voices of 20+ top professionals (researchers, clinicians, dietitians, therapists, writers). This will include the world’s thought-leaders in Mindful Eating Psychology. The goal is to deliver practical, inspirational, cutting-edge, clinical techniques, and innovative approaches to many of our unique eating challenges–body image, nourishing ourselves, overeating, binge eating, disordered eating, fad dieting, nutrition-linked health conditions, and much more. SIGN UP HERE: www.mindfuleatingsummit.com

ARTICLE #3 “Mindful Eating Changed My Life!” (& I Lost 27lbs!)

Every single day I receive amazing emails from people all over the world who are eager to share their story. They explain the many ways mindful eating has changed their life. Let me introduce you to Heather! She is one of the many people who sing the praises of mindful eating. Here is what Heather had to say about the benefits:

1. Dr. Albers: How as mindful eating been helpful to you/changed your life?
Heather: Being mindful to me is a life-long process/practice. Being in-the-moment and having a fun relationship with food. Food is not the enemy, the enemy is between our ears! I went to my nutritionist today and I am down 27 pounds. I know I shouldn’t be focused on the numbers but I want to give a shout out to being a practicing mindful eater.

2. Dr. Albers: Were there difficult aspects that you had to overcoming when learning to eat more mindfully?
Heather: Working around gym folks for part of my day you can say that the diet word comes up almost everyday. Many people have an, “Eat this, don’t eat that approach.” Being mindful allows one to choose what goes in your mouth whether you desire an apple or a bag of chips. That boggled my mind that if I want chocolate lava cake I can have it within the mindful eating guidelines. Which include am I hungry? Is this what I really want? Am I eating this because of emotional reasons etc.

3) Dr. Albers: Who has been helpful/supportive in this new way of eating (ex. friends family etc.)?
Heather: I went to a nutritionist/dietitian who specializes in eating disorders. Her name is Courtney Sansonetti. During my first visit with her, I was waiting for her to place the new and improved diet plan in front of me. Her first words out of her mouth was “I am not putting you on a diet because they don’t work.” She then introduced me to this mindful eating mentality. I was looking at her credentials on her wall because she just said, “No diets!!!!” What!!!!! My second thought was, “She crazy, one of those holistic nuts.” Right after thinking that she said and I quote, “I know it sounds out there, but it’s very practical.” “Great,” I said to myself, she reads minds too. I’m sure my facial expression didn’t help. After listening to her she asked me to go to the book store and to look up Mindful eating and so this is how I stumbled onto Susan Albers books. Haven’t been able to put down her books since then.

4. Dr. Albers: What are your favorite mindful eating tips?

Heather: There are so many helpful tips to choose from. I would have to say really being in-the-moment when eating. Giving eating my undivided attention, no distractions! Also, breathing and knowing that when I exhale my food will still be there!

5. Dr. Albers: How long have you been trying to eat more mindfully?

Heather: I think I’ve been doing mindful eating for three month now. It is a journey because as my nutritionist told me I will have to readjust from time to time. Nobody changes like a light switch. She also, said that each meal is another opportunity to be mindful and all other ways of thinking are a waste of time.
Way to go Heather! Thank you for sharing your inspiring journey toward mindful eating!

ARTICLE #4
The Surprising Benefits of Mindful Eating

Mindful eating is no longer a secret! If you checked out the New York Times article entitled “Mindful Eating as Food for Thought,” it’s likely that it left you “hungry” for more information on how to adopt this healthy, healing way of eating. Mindful eating uses the ancient art of mindfulness, or being present, to help cope with modern eating problems. It’s not a diet. There are no menus or food restrictions. It is developing a new mindset around food.

The good news is that mindful eating can help binge eaters as well as many other eating issues. During the past 20 years, studies have found that mindful eating can help you to 1) reduce overeating and binge eating[1], 2) lose weight and reduce your body mass index (BMI)[2], 3) cope with chronic eating problems such as anorexia and bulimia, and reduce anxious thoughts about food and your body[3] and 4) improve the symptoms of Type 2 diabetes.[4] Thus, it has many benefits!

Intuitively, it makes sense that mindful eating is helpful to overeaters. It slows you down, makes you more aware of portion sizes and helps you get out of negative, automatic food habits like overeating while watching your favorite TV show. So how does it also help people who have other problematic eating habits?
In a nutshell, whether you are overeating or being overly restrictive when you diet, it’s likely that you have lost track of your hunger and fullness. This break between your body and mind needs to be healed. Mindful eating can generally help in three ways:

1) Mindful eating plugs you back into your body’s cues so you know when to stop and start eating. This can be such a difficult task if your sense of hunger and fullness has been skewed or warped by large restaurant portions, fad diets or comfort eating.

2) Being mindful can bring about better management of your emotions. Sometimes people restrict or overeat as a way to cope with negative feelings. Eating and not eating can distract you from your worries. When you have healthier ways of coping, such as mindful breathing and letting go of anxiety, you may no longer manage your emotions through your food choices. You can tolerate your emotions, as uncomfortable as they may be, without pushing them away or stuffing them down with food.

3) Mindfulness changes the way you think. Rather than reacting to food-related thoughts that urge you to overeat, overly restrict your diet or emotionally eat, etc., you respond to them. You can hear these thoughts without obeying them.
So if you aren’t binge eating, don’t worry. Mindful eating can be helpful to almost everyone.
2 Ways to Get Started

1) Just Be Mindful. Being more attentive and aware in all aspects of your life can help you to improve your eating habits. This is good news if you aren’t ready to change what you put on your plate. Start by being more mentally present with your significant other, put away your cell phone and be more engaged with what you are doing and do one thing at a time instead of multitasking. When you are ready to change your meal habits, you will have more practice on how to be attentive and present. It’s easy to eat an entire plate of food and not taste one bite.

2) The Four Mindful Points: Check in with each dimension of mindfulness. When you eat, ask yourself these questions:
1. Mind: Am I tasting each bite or am I zoned out when I eat?
2. Body: How does my body feel before and after I eat? Low energy? Stomach rumbling? Full? Empty?
3. Feeling: What do I feel about this food? Guilty? Pleasure? Joy? Disappointment? Regret?
4.Thoughts: What thoughts does this food bring to mind? Memories? Beliefs? Myths? Fears?
Thank you for the fantastic article on mindful eating! We need to continue to spread the word that diets don’t work. Instead, mindful eating may be one key to turning around all of our unhealthy eating patterns. Eat, drink and be mindful!
[1] Kristeller J. L. and R. Q. Wolever. 2011. “Mindfulness-Based Eating Awareness Training for Treating Binge Eating Disorder: The Conceptual Foundation.” Eating Disorders. 19(1): 49-61.
Baer, R. A., S. Fischer, and D. B. Huss. 2005. “Mindfulness-Based Cognitive Therapy Applied to Binge Eating: A Case Study.” Cognitive and Behavioral Practice 12: 351-358.
[2] Tapper, K., C. Shaw, J. Ilsley, A. J. Hill, F. W. Bond, and L. Moore. 2009. “Exploratory Randomised Controlled Trial of a Mindfulness-Based Weight Loss Intervention for Women.” Appetite. 52(2): 396-404.
Dalen J., B. W. Smith, B. M. Shelley, A. L. Sloan, L. Leahigh, and D. Begay. 2010. “Pilot Study: Mindful Eating and Living (MEAL): Weight, Eating Behavior, and Psychological Outcomes Associated with a Mindfulness-Based Intervention for People with Obesity.” Complementary Therapies in Medicine. 18(6): 260-4.
Framson, C., A. R. Kristal, J. M. Schenk, A. J. Littman, S. Zeliadt, and D. Benitez. 2009. “Development and Validation of the Mindful Eating Questionnaire.” Journal of American Dietetic Association. 1439-1444.
[3] Rawal, A., J. Enayati, M. Williams, and R. Park. 2009. “A Mindful Approach to Eating Disorders.” Healthcare Counseling & Psychotherapy Journal. 9(4): 16-20.
Proulx, K. 2008. “Experiences of Women with Bulimia Nervosa in a Mindfulness-Based Eating Disorder Treatment Group.” Eating Disorders. 16(1): 52-72.
Hepworth, N. S. 2011. “A Mindful Eating Group as an Adjunct to Individual Treatment for Eating Disorders: A Pilot Study.” Eating Disorders. 19(1): 6-16.
[4] Faude-Lang V., M. Hartmann, E. M. Schmidt, P. Humpert , P. Nawroth, and W. Herzog. 2010. “Acceptance- and Mindfulness-Based Group Intervention in Advanced Type 2 Diabetes Patients: Therapeutic Concept and Practical Experiences.” Psychotherapy and Psychosomatics in Medical Psychology. 60(5): 185-9.

28
Jul

“Mindful Eating Changed My Life!” (& I Lost 27lbs!)

heather

Every single day I receive amazing emails from people all over the world who are eager to share their story. They explain the many ways mindful eating has changed their life. Let me introduce you to Heather! She is one of the many people who sing the praises of mindful eating. Here is what Heather had to say about the benefits:


1. Dr. Albers:
How as mindful eating been helpful to you/changed your life?

Heather: Being mindful to me is a life-long process/practice. Being in-the-moment and having a fun relationship with food. Food is not the enemy, the enemy is between our ears! I went to my nutritionist today and I am down 27 pounds. I know I shouldn’t be focused on the numbers but I want to give a shout out to being a practicing mindful eater.

2. Dr. Albers: Were there difficult aspects that you had to overcoming when learning to eat more mindfully?

Heather: Working around gym folks for part of my day you can say that the diet word comes up almost everyday. Many people have an, “Eat this, don’t eat that approach.” Being mindful allows one to choose what goes in your mouth whether you desire an apple or a bag of chips. That boggled my mind that if I want chocolate lava cake I can have it within the mindful eating guidelines. Which include am I hungry? Is this what I really want? Am I eating this because of emotional reasons etc.

3) Dr. Albers: Who has been helpful/supportive in this new way of eating (ex. friends family etc.)?

Heather: I went to a nutritionist/dietitian who specializes in eating disorders. Her name is Courtney Sansonetti. During my first visit with her, I was waiting for her to place the new and improved diet plan in front of me. Her first words out of her mouth was “I am not putting you on a diet because they don’t work.” She then introduced me to this mindful eating mentality. I was looking at her credentials on her wall because she just said, “No diets!!!!” What!!!!! My second thought was, “She crazy, one of those holistic nuts.” Right after thinking that she said and I quote, “I know it sounds out there, but it’s very practical.” “Great,” I said to myself, she reads minds too. I’m sure my facial expression didn’t help. After listening to her she asked me to go to the book store and to look up Mindful eating and so this is how I stumbled onto Susan Albers books. Haven’t been able to put down her books since then.

4. Dr. Albers: What are your favorite mindful eating tips?

Heather:
There are so many helpful tips to choose from. I would have to say really being in-the-moment when eating. Giving eating my undivided attention, no distractions! Also, breathing and knowing that when I exhale my food will still be there!

5. Dr. Albers: How long have you been trying to eat more mindfully?

Heather: I think I’ve been doing mindful eating for three month now. It is a journey because as my nutritionist told me I will have to readjust from time to time. Nobody changes like a light switch. She also, said that each meal is another opportunity to be mindful and all other ways of thinking are a waste of time.

Way to go Heather! Thank you for sharing your inspiring journey toward mindful eating!

6
Feb

Chocolate has been around forever!

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I love chocolate! With that being said, I decided to do some digging into the history books and research when the first recordings of chocolate being consumed were. If we pull ourselves through a fold in time we will be transported all the way back to the Aztecs. Did you know they made a chocolate drink that was called Xocoatll? I didn’t either! They used the beans from the cocoa tree, refined them, and made them into a drink. I guess you can say it was their version of hot chocolate, except it was served chilled. Here is what you need to make this delightfully spicy drink!

  • 1.5 cups of water
  • 1 green chile pepper sliced
  • 4 cups of water
  • 2 teaspoons of vanilla extract
  • 1/4 cup unsweetened cocoa

Ancient Directions:
Bring 1 1/2 cup water to a boil in a pot; add the chili pepper, seeds included, to the boiling water and cook at a boil for 5 to 10 minutes. Strain the chili pepper and seeds from the water; return the water to the pot. Add 4 cups water to the chili pepper-infused water, reduce heat to medium-low, and bring to a slow boil. Stir the cocoa powder and vanilla extract into the boiling water; cook and stir until the powder dissolves completely, 5 to 10 minutes. This recipe is compliments of allrecipes.com! I think it is important to have a little chocolate everyday. When I do, I really don’t crave it in huge amounts. I know that when I have my little chocolate fix, I feel satisfied. I look forward to it everyday!

I made this and I have to say it was an interesting combination of ingredients. The chile pepper made the cocoa flavor stand out. I really wasn’t sure if the chile pepper would be overpowering. It surprisingly wasn’t! I am going to continue to research and dig up more information on chocolate and it’s place in our diet! The picture is what my drink looked like. I added a red pepper in the picture because it gives it a pop of color! Make this and let me know your thoughts on the ancient recipe! Let’s experiment together!!!

5
Feb

Chocolate, Chocolate, Oh MY!!!

 

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I received a huge box of chocolate in the mail! I knew it was coming. The anticipation was building over the last 2 weeks. I was told a box of chocolate was coming my way! At last, it had arrived! I ran down to the post office and picked it up because the address was incorrect! I was able to stop this large package of goodies from going back to the sender! I love chocolate! I will do anything for chocolate!( well, just about anyway) I loaded it in my car and decided I would look in the box when I got it back home. I was wondering what was in this huge box! My kids are always trying to guess what is in the wrapped boxes under the tree at Christmas. I was imagining what goodies could be in this box. Yes, I shook it gently, I couldn’t resist! I arrived home, ran into the house and used my car key to get through the tape. You would think I was desperate to get this box open! Inside my long awaited chocolate box were 5 varieties! There were some of my absolute favorite kinds! I LOVE dark chocolate especially when it is mixed with sea salt, caramel, pomegranate, and acai! As I look at this box, I realize I am supposed to only eat 1 per day! This is going to require lots of restraint! My logic tells me that since I am behind on days due to the mix up in the mail, I could eat more than 1 today, so….I played catch up and ate 3! That probably wasn’t very mindful of me but I was very aware of each delicious dark chocolate square that entered my mouth. It started with the reading of the label. Dark chocolate sea salt caramel! I wonder if that is as good as the caramel squares I ate from the grocery store last week?  The Ghiradelli square appeared super smooth on the outside. Where was the salt? I am used to seeing the salt on the outside of the chocolate. I wonder if there is going to be course salt on the inside of this very thin piece of chocolate?  As I bit into it, the caramel oozed out and I detected the slightly course salt. It was the most delicious combination of ingredients! The flavor was an explosion in my mouth! This is going to be a great month for chocolate! I consider February to be the sweetest month of the year! I can’t wait to eat more tomorrow!

4
Feb

My Own Personal Chocolate Craving Meter

Have you downloaded Dr. Albers’ Chocolate Craving Meter yet? I just did, and I can tell you it’s a pretty thing. Graphically, it’s quite well done. (Do you feel a “but” coming on?) BUT, these indicators don’t work for me at all.

Let’s start with the “Very Low” indicator. It reads: “I don’t really want it [chocolate]. It wouldn’t taste good right now.” I have NEVER felt this way in my entire life! Same with the “Low” indicator: “I could take chocolate or leave it and be okay either way.” Nope. I can’t even think of a chocolate bad enough that would cause me to think this.

We move on to a “Moderate” craving: “A little chocolate sounds good! It would hit the spot.” Then, a “High” craving: “I really want chocolate! I can’t stop thinking about it.” And, lastly, “Very High”: “I must have it! Chocolate is calling my name!”

Now, please do what you want with your own craving meters, but I’m going to do a little editing to mine. First, I’ll completely cut off the “Very Low” and “Low” categories because they’re just wasting space. Now, I’ll need a little re-writing for the other three.

Moderate: “Eating this chocolate will keep me sane for at least, oh, a couple hours.”

High: “I hear you talking to me, but instead of seeing your face, I’m seeing a molten lava cake. Wait, what? Is that you, Auntie Em?”

Very High: “Step away from my chocolate, or you’re toast.”

Much better!

 

3
Feb

Who You Calling Emotional?

So, there I was, sitting around dreaming of my chocolate stash, deciding which I would open first. It wasn’t enough to have delicious dark chocolate; I wanted it chock full of something. I was thinking I’d choose a bar with nuts. And then…just as we were getting ready to leave for a family fun afternoon at a nature center, my daughter had a melt-down, which resulted in her being sent to her room, and my husband and her brother going on the trip without us.

Dear reader, I was a blur as I ran to the coat closet to retrieve my chocolate (shhh, nobody knows it’s in there). I grabbed blindly for something, anything, clutching a shiny wrapper in my little paws, tearing open a corner with my teeth like a possessed weasel. Wait, I’m supposed to eat one ounce! I quickly glance at the nutritional content. Screw it! I don’t have time for MATH!

I broke off a chunk and popped it into my mouth, chewed and swallowed, barely registering the taste, until moments later, after I’d re-stashed the bag, when I realized, wow, that was really good, I mean, awesomely good. What was that exactly? I go back to the closet: Ghirardelli Intense Dark Toffee Interlude. I wish I’d, you know, savored that, instead of injecting it directly into my bloodstream.

Will this happen again? Most likely. Is there a moral here? I don’t know. I’ll leave that to the psychologists, but if you’re a type who likes labels, I guess you can slap a big one on my forehead that says, “Emotional Eater.” Let me re-introduce myself. Hi, my name is Marcy, and I’m an Emotional Eater.

2
Feb

Pick Your Poison

The hubs and I don’t get out much. With two young kids and nary a grandparent in sight, our fine dining experiences are few and far between. Because of this, when we do go out, I’ll eat whatever I damn well please. That said, I’ll also eat more slowly, more mindfully, more conscious of the significant other across the table and of the delicious food. Dinners at home are a hurried affair, trying to get enough nutrients into the kids before they lose interest with the whole sitting still/not telling potty jokes at the table kind of thing.

Yet, in the interest of taking our time and making the most of our dinner out, my husband and I also tend to eat more than we would at home. We were at a nice Asian restaurant this weekend. We had sushi for an appetizer. We had wine. We worked on our main courses, swapping plates, then swapping back. And, need I say, we had dessert.

The waiter showed us the evening’s three offerings: some kind of berry-infused cheesecake, a second thing I can’t even remember, and *insert angel trumpeters here* The Hunan Tower, which was a layer of dark chocolate cake covered with a chocolate ganache, on top of a deep layer of fluffy chocolate mousse, on top of a thin layer of plain old cheesecake (two out of three ain’t bad).

We decided to “share” it. I quickly cut off the offending cheesecake layer and pushed it toward hubs. I then got to work on the two chocolate layers. Here’s a little fact you might not know. Come closer, I’ll whisper it…..If you have been with your significant other for more than ten years, it is perfectly okay to stab his hand with your fork if he tries to steal your cake!

I wasn’t even all that hungry for dessert, but I gave in to my cravings and polished off The Hunan Tower. However, since I don’t eat out much, I didn’t feel guilty. I felt full, yes, but not guilty. Tell me, what’s your experience with dessert when dining out?

 

 

 

1
Feb

Hi! I’m Marcy

MARCY

Hello chocolate lovers! So glad to kick off this sweetest of months with you. I just returned from a meeting with Dr. Albers where I was presented with a very large bag of chocolatey goodness. We’re talking serious chocolate, ranging from chocolate bars to chocolate covered berries to chocolate tea! I have laid out all my loot on the dining room table. My eyes zero in immediately on two items: a bar of Ghirardelli Hazelnut Heaven, and a bag of Dove Roasted Almonds. I feel my pulse rate rising and detect a bit of salivation going on. I want it. I want it bad, baby.

But wait, I already had my chocolate today. Dr. Albers put me through an experiment, with five different types of chocolate, to see if I could order them from least, to highest, percentage of cacao. I’ll have you know, I aced this test. And so I do believe Dr. Albers has met her match…and I do believe I’ve met mine. What kind of monster gives a chocolate lover an entire bag of the stuff and asks her to eat only an ounce a day?  Ahhh, we shall see. All in a month’s time, we shall test Dr. Albers’ experiments. And we shall see how a woman who steals the “good stuff” out of her childrens’ Halloween pumpkins while the precious angels sleep, will survive temptation of momentous proportions.

Each day in February, I shall eat 1 oz. (or more;) of chocolate and tell you all about it. I suggest you gather your own chocolate so you can participate, rather than just watch voyeuristically…unless that’s your thing. And now, chocolate be gone! Back in the bag with you! Close the bag, hide the bag, where my kids can’t find it and where it will not be constantly in my sight. I’m weak, dear reader, so weak…

 

17
Nov

Day 6 – Sue: Positive Self Talk

Phew!  This one I’ve got nailed!

I’ve worked 30 years at one company, currently in the IT Department.  It is a job that I love!

But when I lost weight, I went back to school at night to become certified as a Holistic Health Coach.  It is my goal to help other sugar addicts gain freedom from sugar and I wanted the knowledge and tools to help me — and others — be successful. (You can follow me on Twitter @simplysugarfree.)

At work I am also our Wellness Champion (a volunteer position).  I give a number of workshops, or hire people to speak on topics that I’m not an expert in.  I’m always telling my audiences: “You have a choice with each bite.  To improve your health, or make it worse.”

And I have a number of sayings like that I use on myself (and sometimes my husband!) Another favorite one is “Pay the farmer.  Or pay the pharmacist.” Because sometimes it seems like I might be spending more money on “healthy” food.  But the cost of a cup of coffee and a donut really isn’t less than a hot bowl of oatmeal with some raisins and walnuts … at least in the long run.  Because I have my health … which is priceless!

I have some other mantras that I use … usually when I walk each day.  But they’re too private to reveal here 🙂

Suffice it to say: “If you don’t love yourself, who will?”  And “If you don’t take of your body, where will you live?!”

 

 

17
Nov

Day 5 – Sue: Epic fail!

Ok, here’s the truth about today.  It was an EPIC FAIL.  In terms on Mindful Eating.

But, you know what? I’ve learned over the past seven years (during which I’ve maintained my 52-pound weight loss) that life happens.  And failing doesn’t matter.  What matters is picking yourself up, learning from the situation and carrying on.  After all, life is a long time.  And I choose to spend each day TRYING to get better instead of giving up.

I’m participating in this challenge PRECISELY because I NEED mindful eating … so I can’t expect to get it all right the first time.  And I give myself permission to fail … as long as I keep trying!

Most of my success in weight loss and maintenance has been because I have learned WHAT to eat and, to a lesser extent, WHEN to eat to fuel my body and maintain a kind of homeostasis.

But it’s the WHY I sometimes want to eat when I’m not hungry and the HOW (like under want circumstances and the LACK of mindfulness … ) that I’m hoping to gain in this challenge.

I have printed out the Four S’s of Mindful Eating and I am going to carry them with me in a journal that I use.  That way, even though today was an epic fail in applying them TODAY, I will carry the thoughts forward with me and use them to guide my future actions and behaviors.

The good news is that the day was NOT an epic fail in terms of what I ate.  It’s just that I didn’t apply mindfulness to my eating.  Which is what I am committed to.

And I am grateful for the opportunity to participate in this challenge. Because I am learning … even if each day isn’t a complete success.

 

 

16
Nov

Day 6- Andrea

It is hard to be conscious and present during every meal you eat. Today for lunch, I went with my family to eat at a restaurant. I ordered chicken fingers to share with my daughter. I ate mindfully, and by the time my husband was done with his burger, I was eating my second chicken finger. I felt the crunchiness of the breaded chicken and even thought it was not the healthiest option, I was present while I ate. I enjoyed my food and I ate enough to be full, but not too much which I would have probably done before this challenge.

I like all the phrases that Dr. Albers sent today, but I especially like, “less is more,” which is about eating large amounts of food, but about enjoying and savoring the food we like, and in that way we eat less. I am definitely paying more attention and being more present while I am eating. Even though sometimes it is hard, I notice the change and hopefully this will get better with the practice.

16
Nov

Day 6-The Power of Positive Self Talk

I think most would agree that the power of positive self affirmation just might be the hardest habit to improve upon or even practice! We actually spend a great deal of time inside our own heads, listening to our own comments and playing the shoulda coulda woulda game! I find that when I am unhappy about my health/weight the self talk is filled with things that close friends wouldn’t even say to me! Why do we have the right to talk to ourselves in such hurtful ways when we would never tolerate anyone else addressing us in such a way?!

Today’s challenge is to identify 5 encouraging phrases, sayings or quotes! The 5 that I chose are sayings that I have collected from others…I by no means can take credit for them, but they are the ones that have seemed to make the most difference in my life!
1. Onward
2. I accept myself for who I am at this point in time
3. I am worth it!
4. This may be where I am, but it is now who I am. I am blessed!
5. I make good choices today. I choose health!

For me, these are all very easy to put down but very difficult to practice! I believe you, family and friends ALL deserve to be loved and spoken to in such a way that manifests that love. This is just not an activity that I have been able to conquer yet! I can read them silently and I can repeat them in my head, but my head and heart have not connected yet! I feel physically unable to look in the mirror and say any of these things out loud!

So how do you jump off the bridge of negativity and into the healing waters of positivity? I just happened to be talking to a dear friend who has managed to do just that. I was on the edge of my seat waiting to hear the secret…”you just DO IT”…were the words she uttered! Boy was I waiting to hear something more profound! JUST DO IT!

Won’t you start with me today?! Just do it! Leap off the bridge of negative self talk and let your heart and mind be healed by your positive affirmations! I am going to attempt it for at least a month to see what happens!

Collect your 5 favorite phrases and JUST DO IT!!!

16
Nov

Tina’s Day 6- Struggling

I wrote down 5 mantras for today.

1) Intuitively eating what my body
needs and wants is ED recovery.
(ED is an Eating Disorder)

2) Being grateful for food means
appreciating all that made the food
available and savoring each bite.

3) “Look at everything as though you were seeing it for the first or last time.”

4) “Be happy in the moment. That’s enough. Each moment is all we need; not more.”

5) “You can’t stop the waves, but you can learn to surf.”

I definitely struggled today due to the lack of structure since it’s my day off. I need to do laundry, study, clean and frankly I don’t feel well. This is exactly the type of mood that would normally have me reaching for sweet, sugary carbs. It’s a good thing there are none in the house.

I said my mantras. I socialized with family. I soaked in a soothing hot bubble bath to relieve stress. I might make a placemat with my mantras on them. I think that would be helpful for me. I definitely need to work on my to do list mindfully & add structure to my weekends.

15
Nov

Day 5- Andrea

Today was a super busy day. I didn’t teach today, because I had to take a class at the University. So, I woke up at 5 am and I had a coffee and some grapes, even though the night before I baked chocolate chips cookies with my daughter (we needed some fun girls time together). I felt good about that and even thought I ate them while I was driving, I could enjoy the crunchiness of the grapes’ skin and the juice when getting to the soft part.

I had dinner at my husband’s parent’s house. I always have a second serving because the food is always delicious. Tonight, we had burritos. I made one and I felt good when I was done. I enjoyed it and I ate slowly, however I was not as focused because we were chatting. There was ice cream for dessert and I ate it slowly as well and enjoying each cold and creamy bite. I know that I could have said NO to the ice cream. However, I feel that since the Eat.Q. challenge started I have been thinking and being more present while eating. This has helped me eat A LITTLE LESS. I think it is a good start.

For the coming week, my husband and I plan to think about healthier menus to have as ideas for dinner. Hopefully, that will help to change the quality of the food we eat every day.

 

15
Nov

Day 5-Free from distractions

From the moment our eyes open in the morning, we are bombarded by technology, messages, emails, alarms, music, news, Facebook, spouses, children, to-do lists and even our own thoughts! All of these “things” have become a new norm in our daily lives, especially since we can do practically all of those distractions on the device that fits in the palm of your hand!

Today I found my lack of focus compounded by waking up sick! Yes…I have been infected with cooties!!! I just love it when my children share their germs with me. I really felt…maybe because I was not feeling well…that my decision making abilities were being compromised also!! I ran out to the store to buy things to make noodle less Italian Wedding soup. Of course I was distracted in Trader Joe’s and started shopping for my lunch this week as well. Needless to say, I spent more time there than I should have! My stomach was starting to grumble…I had two choices…to to Chop It and get a salad OR go to Michael Simon’s B Spot. I was afraid that I could not control the sugar in the dressings so I chose B Spot. This was my first time eating out since I stopped eating sugar. Not to mention I was alone. I could cheat if I want and no one would know. But…I would know! As I ate my bun less grilled chicken sandwich with avocado, tomato, and arugula, I put down my security blanket ( my phone) and sat by myself and enjoyed my nourishing choice! There were not many people there so there were very little distractions. I was fully aware of what I was putting in my mouth!

If we recognize that nothing(“NoThing”) will make us happy, it is much easier to turn off the devices and distractions and tune into the time and food we are choosing to nourish our bodies with! Easier said than done, but every small change towards personal awareness begins somewhere!
So TUNE out and TURN off the distractions and TURN on your mindful eating!

15
Nov

Sara’s Day 5 – Practicing Presence at the Plate

Today’s challenge was all about staying present at my plate. I have been practicing living in the moment instead of allowing my mind to race ahead of me.

My boys (ages 8 and 12) didn’t have school today so we made some returns then spent the rest of the day lazily perusing the aisles for Christmas ideas (read: Legos and electronics).  We stopped at Qdoba for lunch and sat down just before the lunch crowd started. I really enjoyed focusing on our conversation while practicing everything we have learned in the challenge so far this week. I took time to be grateful for our food, ate slowly and mindfully, noticing each individual taste of my lunch – especially the fresh lime I squeezed over it – YUM-O!

I couldn’t help but notice people around us that were eating alone and numbly shoving food in their mouth or sucking on giant soda cups, while scrolling on their phone or reading a book. That would have been me a few months ago. It reminded me of the small, but consistent changes I’ve made as I’ve become more aware of my mindful eating habits. I’m thankful for all I’ve learned thus far and look forward to the lessons of the second-half of this challenge.

Sara

15
Nov

Tina’s Day 5- Pull Over

At breakfast, my husband politely turned his PC monitor out of my line of sight and I minimized distractions so that I could focus on my meal. I’m thankful to have such a supportive husband. I do have to admit that I’m SO used to multi-tasking and felt guilty and bored focusing on one task only, but I mindfully enjoyed my eggs and ham.

For lunch, I had a small personal victory. Leaving work at 1:45 and heading to a doctors appointment, I realized that I hadn’t eaten lunch and wouldn’t have an opportunity until after four o’clock. So, I actually took the time to pull over at the beach to mindfully eat lunch. I walked along the shore, picked up a few shells and took one mindful bite at a time before finishing my journey to the doctor’s office. I actually pulled over to eat instead of eating while driving. V for victory:)

Dinner included an anxiety filled but necessary discussion with our 21 year old child about rules and responsibilities while returning home as a grown adult. That DID NOT lead to a mindful meal.

Life does sometimes present challenges. I’ll take my victories and aim to do better tomorrow.

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15
Nov

Sara’s Day 4 – Stop! Think! Feel!

Day 4 of our challenge focused on Stopping Yourself by using our mind and psychology to cool our cravings.

It was a very busy day for me so I didn’t spend any time thinking about my cravings but I did notice – for the first time ever – that it’s natural for me to pair things together automatically without pausing to consider whether I am hungry or not.  This was a new (exciting!) thought for me.  I realized I have always paired my salad with crackers. Yesterday, I finished my salad and made a mindful gut-check – and realized I didn’t need those crackers! I was satisfied for the moment.  I didn’t panic, I told myself they would be available later in the day if I got hungry. And I moved onto my next project. BAM! An Aha moment and learning experience.

Then I began thinking about how many pairs I put together without stopping to consider my satiety (hunger/fullness) level.  Eggs and toast, Diet Coke and pretzels (a FAVORITE snack back in the day), two poptarts (they are packaged together so they must go together right?), soup and a big hunk of homemade crusty bread (Mmmmmm!), sandwich + crackers + applesauce + cheesestick + yogurt. Wow.

So I feel like a new woman with a new tool in my tool purse. Stop! Think! Feel! and know when I’m satisfied.

WOOT! WOOT!

Sara

14
Nov

Day 4- Tactical Plan

Just as any strategic response unit, police force or military department would prepare for entering a tricky situation, we too need to come to all our meals with an arsenal of tactics to keep cravings contained! The 3 tips in today’s challenge are a great place to start! I was personally intrigued by Tip #3! I have always been fascinated by the human brain and the numerous automatic responses it performs every second. But, I have never really spent much time thinking about the positive or negative effects it can have on our cravings!

Two situations today afforded me the opportunity to not only ponder the role of the brain in our food cravings but to also put into practice Tip 3! After a long evening of conferences, I sat eating the dinner I brought while others ate the buttery croissant sandwiches that were provided! I stared at the sandwiches thinking about how buttery and flaky the crust tasted. I thought about the slight chewiness of them and how well it pairs with ham and Swiss. I liked my meal very much but, as I thought more and more about what I was not having the craving became stronger because I could practically taste it! I turned away from the sandwiches and stared at the napkin holder while I ate. I couldn’t believe how quickly the thoughts were turned off! It’s amazing how the brain can allow us to do so many things at once but can only imagine 1 thing at a time!

The other situation that I think we all have encountered are those menacingly vivid food commercials! You sit down after a long day and satisfying meal only to watch a juicy flame broiled burger being flipped into the air and topped with perfectly sliced tomatoes and the crispiest lettuce known to man kind! Commercials like this seem to trigger a full blow food fantasy even though you have just eaten! It is absolutely criminal!!! My new solution to this…change the channel! All senses are cut off when the channel changes and your mind shifts to what is now on the tv!

Stare down food confidently, use Tip #3! Come to a meal armed, prepared and ready to outsmart your senses-…and your brain!