800.578-5939www.AlkalineLifestyle.com

Getting a Grip on Emotional Eatingby Katy Joy Freeman, MFT, Mindfulness Instructor

Published by Alkaline People Publishing6352 Corte Del Abeto, Suite HCarlsbad, CA 92011

LifeIonizers.com / 888-688-8889

All Rights ReservedCopyright Alkaline People Press

Printed in the United States1st Printing August 2013

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval systems without permission in writing from the publisher.

These statements have not been evaluated by the food and drug administration. The preceding information and/or products are for educational purposes only and are not meant to diagnose, prescribe, or treat illness. Please consult your doctor before making any changes or before starting ANY exercise or nutritional supplement program or before using this information or any product during pregnancy or if you have a serious medical condition.

By reading and using the suggestions in these materials, you take sole respon-sibility for the outcomes. AlkalineLifestyle.com makes no claims, guarantees, or warrantees regarding the use or outcomes of these suggestions. Use this in-formation at your own risk. No materials, including this course, can substitute for the advice of your doctor who knows your personal health history. Consult your doctor if you have any questions.

TABLE OF CONTENTS

Part 1: Overview of Emotional Eating......................................................9• IntroductiontoEmotionalEating..........................................................9• WhyDietsDon’tWork.............................................................................14

Part 2: Mindfulness & Reducing Emotional Eating.........................21• MindfulEating:CreatingaBalancedRelationshipwithFood........21• HowMeditationReducesEpisodesofEmotionalEating...........25• EasingUponYourself:MindfulnessofSelf-Love..........................30

Part 3: Tools for Change...............................................................................35• MindfulEatingExercises.........................................................................35• ObservingandDescribingYourEmotions.......................................38• SettingIntentionstohelpyouEatLessandEnjoyMore............41• GainControlwithAffirmations............................................................43• ReducingEmotionalEatingWorksheet............................................45• MindfullyFit:Moment-to-MomentWorkoutAwareness..........49• EstablishingandEnhancingYourSelf-CarePractices..................57

Resources.............................................................................................................63

References.........................................................................................................65

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INTRODUCTION: HIDDEN MYSTERIES OF WATER

Introduction to Emotional Eating

ForthepurposesofthisguidebookIamdefiningemo-tionaleatingasthefollowing:Using food to self soothe or celebrate.Inotherwords,eatingtogetawayfromorenhanceemotionalstatesyouarein.

The tricky thingwith this behavior is that youmay notevenbeawarethatyouaredoingthis.Itisnottosayyouwillnevereatwhenupset,bored,angry,orsad,orhappy.The ideahere is to increaseyourunderstandingofwhyyoueatthewayyoudoandtoassistyouindevelopingahabitofidentifyingandtoleratingfeelingsthatyoumightnotbeawareoforotherwiseavoid.

Iwant you tobe successful in establishing anAlkalineLifestyle. You can gain lots of knowledge and KNOWwhattodobutfindyourselfnotDOINGwhatyouknow.Why?Eatingtoselfsootheversusoutofhungerpreventsus fromreachingourgoalstoeatdifferently. Learningwhattoeatistheeasypart;implementingthechangesitwhattakestimeandpractice.Onceyougetagriponemotional eating and establish a personal action plantoconquer it,youwill finditmucheasiertofollowtheAlkalinediet.

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Why is it helpful to understand and decrease episodes of emotional eating?• SoyoucansuccessfullyeatanAlkalineDiet• Toimproveself-care• Todropoffextraweight• Soyoucanmakebetterfoodchoices• Tolearnhealthierwaystodealwithemotions• Mostimportantly,todealwithyourfeelingsina

responsibleway

Manyofusareconditionedtousefoodasarewardorasawaytocomfortourselves.Iwasrecentlyatalabgettingsomeblooddrawnandtherewasayoungchildinfrontofmegettingashot.Hewasscreamingandcryingandhisparentswereconsolingwithapromise“beagoodboyandyouwillgetyourice-creamwhenyouaredone.”Andhowmanytimeshaveyouseena lollypop beingwhiskedinto a child’s mouth toquiet them down? I hadthe same conditioning.Food was offered as abribe, reward, celebration,“treat”, or to comfort adifficultemotion.Becausethere are so many waysto address emotionaleating,Iamgoingtofocuson the aspect I haveper-sonallyandprofessionallyseen cause the greatest

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damage:Usingfoodasawaytoavoiddifficultemotions.Whenweeattomanageemotionswetendtodevelopanunbalancedrelationshipwithfood.Theintentionofthisguidebook is to help you createmore awareness aboutwhen andwhy you eat and to establish healthy eatinghabits.Inmyopinionaspsychotherapist,whenyougetagriponemotionaleating,youtendtofeelmorecapableandconfidentandyouremotional,physical,mental,andspirituallivesareimproved.Iknowthiswastrueformeinmyownjourneywithfoodanditiswhatmyclientsreportbacktomeaswell.

How are you going to help me understand my emotional eating habits?• IntroduceyoutoMindfulEating• Identifytriggersyouremotionaleating• Createcuriosityaboutyourthoughtsandhow

theyaffectyourbehaviors• Suggestingsomepracticalwaystosignificantly

decreaseemotionaleatingsoyouhaveausefulactionplan

What can I do to get away from emotional eating?

ConcreteToolsareveryimportafteryoudevelopalov-ing awareness about your emotional eating patterns.This guidebook includes simple worksheets and toolsto help you overcome emotional eating. It is impor-tant to have an action plan suited for your individualpreferences. Developingawell-balanced lifestyle that

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includessoundnutrition,exercise,spirituality,relaxation,andregularself-carepracticeswillsignificantlyreduceoreliminateemotionaleating.Thisbookwillofferinforma-tionandideasonhowtocultivatethiswell-roundedlife!

Manyofushavelearnedtobeveryoutoftouchwithourfeelings.Wehavebeenmentoredbyourprimarycaregiv-erstostuffourfeelingsandweendupstuffingourfacesinstead! Wethinkweareeatingbecausewearehungrywhen, in reality,many timesweare justbored,anxious,sad, angry, disappointed, or insecure to name a few.Whenwearenotawareofhowwearefeelingandweareeatingtoavoiduncomfortablefeelings,weareatriskofbecomingoverweight,dependentonfoodforselfsooth-ing,andmakingpoorfoodchoicescausingdisturbancesinthewaywedealwithlifeoverall. Whatandwhenweeat affects us on many levels. A huge portion of theAmericanadultpopulationisengaginginwhathasbeentermed“late night eating disorder.” This is when mostofthecaloriesforthedayareconsumedafter9pm.Thelevelofstressthathasincreasedforindividualscreatesasyndromewheretheygethomefromwork,starttowinddown,andthenbingeonfoodtocheckoutandcomfortthemselvesafter a longhardday. Theclients I see thateat in thisway report that they feel badly about them-selvesastheydon’tsleepwellandwakeupverygroggyandunclear.Theysaytheyfeeltrappedinaviciouscycle.Oncetheylearntodirectlyidentifyanddealwiththefeel-ingsfromtheday,theytellmetheysignificantlydecreasetheir latenight eating and feel better overall. I amnotsayingthatyouwillnevereatwhenupsetagain,butmy

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hopeisthatyouwillmakemoreinformedchoicesasyougetabetterunderstandingtoyourcurrenteatinghabits.Habitsarejustbehaviorswehavegottenusedtoandcanbechanged.Ifyouareinterestedincreatingbetterhabitsrelatedtofood,thisisyourguide!

Ihavemadethisguidebookverysimple.Ifyouwanttogo deeper there are manybooks listed at the endthat can take you on thatjourney. This is more of ageneral overview to helpyougetabasicunderstand-ingofhowtodecreaseepi-sodes of emotional eating.Enjoy the discoveries andbepatientwith yourself asyou shift out of emotionaleating patterns. They canbestubbornandcanreally

convinceyouwon’teverchange.Thisisalieandtogetherwecangetagrip!Ifyoufindthatunresolvedemotionalissuesand/or traumas fromyourpast areblockingyoursuccesstoendingemotionaleating,Ihighlyrecommendyouseekthesupportofaprofessionalpsychotherapist.

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Why Diets Don’t Work

“I’ve been on a diet for two weeks and all I’ve lost is fourteen days.” – Two Ton Tony

Manywhouse food for emotional reasons strugglewithexcessweightandthenputthemselvesonadiet. Soundfamiliar?FromtimetotimeIfindmyselfgettingpulledintothe“dietmentality”trap. It iseasytosuccumbtowithallof themessageswereceive“outthere”tobetrimandfit.Thismentalityusuallycreatesaddedtension inmymind,body,andspirit. Thatisnowaytoalkalizethebody! Myhopeistohelpyoushiftintolifestylechangesversusget-tingcaughtupininstantgratificationtraps.

1. “Good food, Bad food Mentality”: Food is food. Itisneutralanddoesnothavepoweroverusunlessweallow it to. On occasionwemay choose to eat des-serts,richfoods,orfoodswewouldnotfeelgoodeat-ingonadailybasis. Wealldothis. Thinandhealthypeople eat desserts and fried food on occasion andenjoy it. When we label food “good” or “bad” wepotentiallysetourselvesuptoovereataswemaysay“Ihavealreadyblownit,soImightaswellkeepgoing”instead of just eating less of this type of food andenjoyingitmore! Shift intobeingcuriousabouthowfood makes you feel (i.e. irritated, hyper, lethargic,energized, nourished, happy, moody, sick, etc.) andlearn tomake foodchoicesonhowyouwant to feel.

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2. Restriction: Diets are notorious for cuttingout foodgroups that can be very beneficial. Many are awareof the Atkins or South Beach Diets that encouragecutting the carbohydrates and increasing the pro-tein. Being overly restrictive does not help one findpeace and freedom with food. You may choose toexperimentonyourownwithfindinganeatingplanthat your body likes, but making strict rules aboutit can set you up for mental and emotional agony.This creates an inflexible mindset and rigid way ofinteracting with food. Stress creates acidity in thebody.Arelaxedstancewithfoodpromotesalkalinity.

3. Deprivation Mentality: Due to placing rigid restric-tions on your daily food intake, some start to feelvery deprived and eventually end up overeating ordevelop a strained relationship with food or evenworse, an eating disorder. You can end up beingobsessed with food and have less mental and emo-tional energy for other important areas of your life.

4. Last Supper Syndrome: This is a pattern of eating“one last big meal” prior to starting your“diet.” Youend up treating yourself to foods you feel you“can’t” have on your new diet and over indulge.The problem is this Last Supper happens over andover again whenever you feel you have “blown it.”

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5. Diets Don’t Teach You to Eat in a Balanced and Relaxed Way: The diet rules and mentality can setyou up to feel like a“failure” or a“cheater.” I wouldrather you learn how tomanage your thoughts andfeelings about all foods presented to you and thenmakewisechoicesbasedonyourknowledgeofgoodnutrition andwhat your bodyneeds in themoment.Itcancreatestressandanxietyifyoucan’tfollowyour“diet”plan theway it isoutlined.Remember, stress isunhealthyandinterfereswithhealthydigestion.

6. Diets Generally Can’t Be Sustained: Rigid plans failtoteachyoutobeateasewithallthefoodsyoumayencounterfortherestofyourlife. Youtendtocreatemore anxiety around food when you diet. Seriousproblemswithdisorderedeatingcanalsodevelopwithtoomuch emphasis on dieting. Furthermore, due torestrictionsand inflexibility,dietscan’tbemaintainedover time, nor should they be. People get confusedaboutwhattoeatandnoteatwhenona“diet.”Chang-ingyourlifestyleanddevelopingbetterhabitsaroundfoodchoicesiswhatIrecommend.

7. Quick Fix Mentality: Dietsdonotteachtolerancefortheprocess. Wehave to learn tobepatient. It takestime to create awareness about our food habits andgetagriponhowtohandletheminawaywherewecanmakelastingchanges.Slow change over timeiswhatIrecommend.Thismeanswehavetomakesomelifestyles choices that support long-termweight loss.FollowingtheguidelinesontheAlkalineLifestyleSite

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willassistyouinmakingsafe,sound,andlonglastingchangesinyoureatingandinyouroverallhealthhabits.

Why are so many of us drawn to diets even though we know at some level they do not work?

Theresearchisclearthatdieterstendtogainalltheirweightbackandmoreduetothereasonslistedabove. Take,forexample,KirstieAlleywhohaslostandgainedenormousamountsofweight in thepubliceyeonher“diets.” Sureshelooksfantasticforashorttime,butthenalltheweightandmorefaithfullyreturns. Sheis justoneofmanywhocontinue to remainstuck in thisdietmentality trap. It isextremelyhardonthemind,body,andspirittogoupanddowninyourweight.Trustme,Iknowfrompersonalexpe-rience.FortunatelyIhavemaintainedasignificantweightloss forover22yearsnowfollowingtheprinciplesof theAlkalineLifestyle.

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So what do diets provide?

Inmyopinion,thesearethetopthree:1. Structure: When we are feeling out of control,

the structure can be helpful and comforting. Theycangetusoutofoureverydaymindlesseatingandcreate more awareness of poor eating habits wemaybeengagingin.

2. Portion Control: Livinginthe“supersizeme”culturecan distort our ideas about howmuch to eat. Dietsremindusaboutbalancedportionsoffoodtotakein.

3. Education about better nutritional choices: Manydietsactuallyoffersomegreateducationaboutwhatto avoid for optimal health such as refined sugars,whiteflowers,processedfoods,etc.

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Allthesearepositiveattributesofa“diet”butyoucandothosethingswithoutgoingonarigid“diet.”

The Alkaline Lifestyle provides you with nutritionaleducational understanding on how to enjoy foodsthatmakeupabalanceddiet. YoueattoAlkalizeandfrom time to time enjoy other foods thatmay not berecommended on the Alkaline Lifestyle food plans.AsImentionedabove,that isnormalandthat isokay!Infact,itishealthy!Thekeyistoeatwithoutjudgingourselves. Following adiet interfereswith your abilitytotune intoyourbodyandneeds foreachmeal. Cul-tivating intuitive eating habits are both liberatingandhealing. Youcanmakeyourownstructure,writethingsdown, trackwhatyoueat,haveaplan,etc.butit will be your personal plan and more in tune withwhat you need! A lifestyle of using inner and outwisdomtomakefoodchoicesiswhatworksanditwhatweencourage.

Takeafewminutestothinkaboutyourmentalityarounddieting. What thoughtscanyouadapt thatwillhelpyouavoidthediettrap?

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Mindful Eating: Creating a Balanced Relationship with Food

“Mindfulness is free, We are born with it” -VenerabelU.Silanansa,BurmeseMonkandTeacher

Mindfulnesshelpsuspaycloserattentiontoourhabits inanon-judgmentalandgentleway.Mindfuleatingisaneffec-tivewaytoobserveyouremotionaleatingpatternssoyoucanthenworkonwaystochangeyourrelationshipwithfood.

First,letmehelpyouunderstandaboutMindfulnessprac-ticesandhowtheycanbeofbenefitforyou.Ithasbeenscientifically proven that Mindfulness helps people withemotional and physical disorders. Research conductedoverthepasttwenty-fiveyearsshowsmindfulnesstrainingcandoallofthefollowing:

• DecreaseDepression• DecreaseAnxiety• Helpapersoncopewitheatingdisorders• Reducefatigueandanxiety• Improveself-esteem• Decreasetolerancetostress• Decreasepainlevelsandtheexperienceofpain• Slowtheheartrateanddecreasebloodpressure• Strengthenthebody’simmunesystem• Increasetheabilitytorelax• Improvehealth

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WhenyoupracticeMindfulness,youbecomeAware! Youbegin to slowdownand listen to yourbody’swisdom.As this happens youwill notice a desire to takebettercare of yourself. Youwill want to begin to nourish allareasofyourlife,includingyourbody!Whenourbodiesfeel good,we feel good. Whatwe eat has a profoundinfluenceonourbody,mind,andoverallsenseofwell-being. With the Practice of Mindfulness you can eatin away that createsmorehappiness in your life. Youcanalsogetoutofthehabitofeatingwhenstressedoremotional.

Thepaceoflifecanbementallyandphysicallyexhaust-ingattimes.Wehavehopesofslowingdownforanicemeal but the pressure to rush and get on to the nextthingcompeteswith thisnice idea. Thus,wemay findourselves picking up fast food, eating while working,driving, or on the phone. Wemay feel it is toomucheffort to sit at a dining table to slowly enjoy a meal.Insteadwemaywindupmindlesslyeatinginfrontofthetelevision,notfullychewing,ornoteatingatall!Andifwedohaveamealatthedinnertable,oftenourmindshaveahardtimeslowingdownjustbecauseitistimetoeat.Allofthiscontributestopoorhabitsaroundeating.Ifyouaremindlesslyengaginginpooreatinghabits,youaremost likely not giving your body the true nourish-ment it really needs. When you eatmindfully, you aremoreawareandattunedtothefactorsthatleadyoutoeatevenwhenyouarefulland/ordepriveyourselfwhenyouare reallyhungry. Weneed togive thebodies therightfuelsowecanoperateatourbest.

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Onepurposeofbeingmindfulineachmomentistodevelopacloseandlovingrelationshipwithyourmind.Youbegintonoticewhatyouarefeeling,thinking,andyoubecomelessreactivetothethoughts,emotions,andcravingsyouhave.Youbecomemoreawareofwhyyoudowhatyoudo.Youlearntousewhatevercomesupinyourawarenesstolearnaboutwhatyoutrulyneedinanygivenmoment.

Mindfuleatingislessaboutwhatyoueatandmoreaboutthe way you eat.

SusanAlbers, inhereat,drink,andbemindfulworkbookdescribesthreestepstomindfuleatingusingthemindandmouth:

1. Tune in to the physical characteristics of food: Useyoursenses.Howdoesthefoodtaste?Useyourtonguetofeelthetexture.Gaugethetemperature.Noticethearoma.Askyourself:“Howdoesthisreallytaste?Whatdoesitfeellikeinmymouth?IsthissomethingIreallywant?Doesitsatisfymytastebuds?IsmymindtrulypresentwhenItakeabitesothatIexperienceitfully?”

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2. Tune in to the repetitive habits and the process of eating: Notice how you eat. Pay attention to timesyouareeatingonautopilot.Whenonautopilotmode,youaremore likely toeatoutofhabit. Askyourself:“IstheresomethingIdooverandoveragainthatleadsto mindless eating? Do I have any ingrained habitsconcerninghowIsnack?WhenIbegintoeatistheresomethingthatgetsinthewayofmyfeelingincontrol?

3. Tune in to mindless eating triggers: Becomeawareofwhatpromptsyoutostartandstopeating.Isyourkitchenahotspot forsnacking? Doesahardday (orother feeling, suchas stress,discomfort,orboredom)leadtoaovereating? Do judgmental thoughts like“Iamsostupid?” triggermindlesseating? Get toknowwhat triggersyou toeatwhennotphysicallyhungry.Whenyouknowyourtriggers,youcananticipatethemandplanaheadonhowtomakemoreconsciousandhealthychoices.Askyourself“WhatamIfeeling?AmIphysicallyoremotionallyhungry?Ismyenvironment,emotionalstate,ordiningcompanionhelpingorhurt-ingmyeffortstoeatmindfully?”

Now that you have the basic understanding of whatMindfulnessis,thenextsectionwilldiscusshowaformalMindfulnesspractice can further aid you indecreasingand/oreliminatingemotionaleatinghabits.

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How Meditation Reduces Episodes of Emotional Eating“True Intelligence operates silently. Stillness is where creativity and solutions to problems are found.” -EchartTolle,StillnessSpeaks

Meditationhasbeenscientificallyproventobenefitthemindandbody.Someofthevalueisfromthefeelingsofrelaxation,butmostofitcomesfromhowmeditationhelpsustobecomemoreawareofpatternsofthinking,reacting, in everyday situations –meditation allows afewmomentstoletour“innermindorwisdom”totakecontrol,insteadofallourhabitualpatterns.

Mindfulmeditation provides themindwith a fewmin-utesofquiet“space”thatallowsustojustobservewhatisgoingon inourminds rather than reacting to thingsasweusuallydo.

Thegoalisnotaboutmakingourmindsgo“blank”.Itislearningtobewithwhat ishappeninginthemomentwithoutjudgmenttocreatemoreawarenessofwhatishappeningforyou.Italsoallowsustobemoreawareinpositivewaysofexperiences,suchaseatingfavoritefoods,whicharebetterwhenweattendtothemwith-outworryingorbeingdistracted.

Ourmindshaveboth the surface,habitparts–whichare still important – and our deeper wiser parts thataretherebutareoftenhardtofind,especiallyifwearefeelinganxiousorupsetinsomeway.

Themindhas layerswith the“chatteringmind”at thetop, more stable patterns of emotions and thoughtsbelowthat,and“innerwisdom”belowthat.

Theprocessofmindfulnessmeditationfirstallowsustobeawareofthechatteringmind;withpractice,thechat-teringmindbecomessomewhatmorestillandallowsustoobserveandmindfullyexperiencethoughtsandemo-tionsmoreclearly.These thoughtsandemotionsoftenrelatetoeverydaybehaviorandchoices.Aswecontinueto practice and learn to “be” with sometimes difficultthoughts and emotions, we pave the way to connectwiththelowerlevel–yourInnerWisdom-whichevery-onehas.Itmaytakesometimeto“getthis”sopleasebepatientwiththeprocess.

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ChatteringMind

Emotions&Thoughts

InnerWisdomor“WiseMind”

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Basic Mindful Meditation Technique

1. Get Settled Sitcomfortably.Pressthesitzbonesdownandliftthroughthecrownofyourheadtoelongatethespine.Situpright,yetrelaxed.Ifyouareinachair,resistthetendencytoleanagainstthebackofthechair–thiscancompresstheabdomenandmakedeepbreathingmoredifficult.

2. Tune into the Present MomentBringyourselffullypresentinyourbodythroughthefollowingfivesteps:Breathe:Letyourbreathflowfreelyandnaturallyinandout.Relax:Consciouslysoftenyourmusclesandletgoofanymental,physical,oremotionaltension.Feel: Openuptoallofthesensationsflowingthroughyou.Watch: Observethemomentclosely,withoutgraspingwhatispleasantorpushingawaywhatispainful.Allow: Acceptyourselfandyourexperienceexactlyasitis,lettinggooftheneedtochangeitinanyway.

3. Deepen the BreathPlaceyourattentiononthenaturalflowofyourbreath.Graduallydeepenthebreathuntilyouaretakingslowevenbreaths,fillingandemptyingthelungscompletely.Thelowerbellywillriseasyoubreatheinandcollapseasyouexhale.Taketenmoreslow,evenbreaths.

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4. Watch the Breath (Mindfulness Breath Meditation) Letgoofanyefforttocontrolthebreath.Restyourattentiononthenaturalflowofbreath,watchingitrebalance.Atfirst,focusoneitherthemovementofairinandoutofthetipofthenostrils,ortheriseandfallofthebelly.Whenconcentrationisestablished,broadenthescopeofyourawarenesstoincludethefull spectrumof sensations, feelings and thoughtspassingthroughyou. Be intimatewiththe flowofyourinnerexperiencebyfeelingfullyandobservingclosely. Ride the wave of sensation. Notice theshift into being an“observer.” Some call thisWit-nessConsciousness.Ifyoubecomelostinthought,just notice this, and bring your attention back toyourbreath.Youcansimplysay“Iamthinking.”Donotgetcaughtupinthestorylineofthethoughts.It is okay todrift off. Just label it as thinking andlovingly come back to the breath. Have patiencewith yourself. Simply notice the distractions andreturntothebreathassoonasyoubecomeawareyouhavedriftedoff.Thereisnojudgment;norightor wrong way to do this follow the breath medi-tation. Enjoy the time training yourmind to calmdown.

5. Let Go of All TechniqueOnceyouhave followedyourbreath fora fewmin-utes,dropalltechnique.Letgoofanyefforttofocusthemindorunderstandyourexperience.Allowwhoandwhatyounaturallyaretoradiateoutwithoutanyrestrictions.Restthereuntilyoufeelfinished.

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It ishelpfultofindaquietandpeacefulplacetoprac-ticeyourmindfulmeditationonadailybasis.Isuggestsettingaside the same timeeachday so itbecomesahabit.Planitoutaheadoftimeandmakeitapriority.You canmake this place special by lighting a candle,placing flowersorplants in thisarea,or someobjectsthathaveaspecialmeaningforyou. Ifyouchoosetositoutside,letthenaturalsurroundingsbeyourdécor!Startwithfiveminutesadayandworkyourwayinto20minuteseachday.Ittakestimetosettlein.Bepatientwith yourself. As one wise yoga teacher, Tom Kelley,oncetoldme“Joyawaitsthepatientsoul.”Meditationgetseasierwithpracticeandyouwillfindyouyearnforthisquiettimetotuneintoyourinnerworld.

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Easing Up On Yourself: Mindfulness of Self-Love

“ProgressnotPerfection”-AlcoholicsAnonymousProverb

Creatinghealthyeatinghabitscanbefrustratingifwedonotpracticecompassion forourselves. It iswonderfulthatyouarewillingtoevaluateyoureatingpatternsandmakepositivechangestoimproveyourhealth.Makingthe changes with a loving attitude is much moreeffectivethatbeatingyourselfupandbeingtoohardonyourself.Thissectionofferssomeideasonhowtoculti-vatemoreself-compassionfortheprocessofchange.

Wecanbehardonourselvesinmanyways:

• BeingSelf-critical• Expectingperfection• Takingontoomuchself-blameformistakes• Shamingourselves-Shame is one of the most

significant ways we participate in cruelty to ourselves.

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Merle Fossum and Marilyn, Authors of Facing Shame,define shame as:“Self looking in on itself and findingself-lackingorflawed.”

Weoftenexperience shame inpublicwhich causesustofeelvulnerableandexposed.Peers,schools,parents,authorityfigures,andotherinstitutionscaninvokefeel-ingsof shame. Wecanalsobringshameonourselveswhenwemakestatementslike:1. “I should have…”2. “Why did I….?”3. “I am so stupid”

Shame increases negative feelings, making you feelworseaboutyourself.

1. Feelings of Anxietyplusshamecanresultinpanicattacks.

2. Feelings of Depressionplusshamecanresultindeeperfeelingsofdespair.

3. Feelings of Angerplusshamecanresultinfeelingsofrage.

Tara Brach, in Radical Acceptance, describes shame asthe“tranceofunworthiness.”Shedescribesthistranceas a toxic gas: “Feeling that something iswrongwithmeistheinvisibleandtoxicgasIamalwaysbreathing.”

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Ways to Practice Self-Compassion to Reduce Shame“A man can stand a lot as long as he can stand himself.” -AxelMunthe

1. Lighten Up – Decide to stop beating yourself upand give yourself a break by lightening up andstaying“in the now”; learn to laughmore and nottakeyourselfsoseriously.Practicebeingmoreplayful.Smilemore.Engageinfunactivities.

2. Be Mindful of “Progress not Perfection” –embrace,accept,andhavecompassionforyourownimperfec-tions. Stay in thenow (living in thepresentandnotthepast and/or future) andbegentlewith yourself.Rememberthatprogressmeanlearningandmovingforward–SELF-ACCEPTANCEisthekeyhere!

3. Positive Self Talk – focus on your uniqueness,talents,skills,qualities.Practicecounteringnegativeself-talk.Forexample:

• Negative self-thought– No matter what I do, it’s never going to be good enough, so why try? Mindful Counter thought–Staythecourse.Doingissuccess.Stopbeingsohardonyourself.Dothebestyoucan,andthingswilldevelopovertime.Stay“inthenow,”andletgoofjudgingyourself.

• Negative self-thought–I am afraid to make a mistake or risk failing, because if I fail I will feel shame.

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• Mindful Counter thought–Mistakesareinevitableintheprocessofgrowthandlearning.Learningfromyourmistakesleadstoknowingyourself.Ignoringyourmistakesleadstodenialanddelusion.Embraceyourmistakesandunderstandyourself.

• Negative self-thought–If only others would like me. Then I would be happy.

• Mindful Counter thought–Myhappinesslieswithinme.Happinessthatisexternallybasedisshort-lived.Long-termhappinessisnotbasedonthings,achievements,orthevalidationofothers.

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Activities to Promote Self- Acceptance:

1. Identify three talents and skills that you possess.Recordtheminyourjournal.Identifythreewaysyoucantrustandcanbetrusted(forexample: Icanbereliedon; Iamagood friend; Ihaveagoodheart).Recordtheminyourjournal.

2. Take a walk in nature by yourself. Notice the sur-roundings. Find an isolated spot. Sit andbreathe.Listenandbequiet.Focusonthegoodthingsinyourlife,aswellasyourtalentsandskills.Havegratitudeforyourlife.Letwhatcomesflowanddonotjudge.

3. Write a compassionate letter of encouragement toyourselfandsenditinthemail.

4. Takeafewmomentsnowandreflectonwaysyoucanease up on yourself. Decide to be kind to yourself.Allowyourselftobehappyandatease.

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Mindful Eating Exercises:

“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie.”-AstridAlauda

Use the following ideas when tempted to engage inemotionaleating:

1. Pausebeforeyoudecidewhattoeat. Tune intoyourlevelofhungerandfullness. Askyourbodywhatthebestfoodchoiceandamountwouldbeforthatsnackormeal. If youare feeling reactiveandupsetaboutsomethingusethefollowingmindfulsteptososomesimplereflectionbeforeyoueat:STOP–pause,takeatimeoutfromwhatishappening

BREATHE –relaxthebodyandcreateacalmingeffect(decreasesympatheticresponsesandincreasepara-sympatheticresponses)

REFLECT –noticewhatyouarefeeling,whatyouarethinking,whatishappeninginyourbody

CHOOSE–withmindfulnesschoosearesponsethatwillbenefityou

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2. UrgeSurfingTechnique. Simplynotice theurgesyouhavetoeatwhennottrulyhungry.Labelthefeelingyouarehaving.Closeyoureyesandseetheurgetoeatlikeabigwave.Allowittobeasbigasitneedstobe.Youcanevenimagineyourselfsurf-ingonthisbigwave.Rideitout.Thetheurgewilleventuallycrashandsubsidejustasawavealwaysevensoutandgentlyflowsontotheshore.Breathethroughtheurges;noticethemwithoutgivingintotheurgetoeat.

3. Simplebehaviorchanges(ie,ifsittingonthecouchatnighttowatchTVisatrigger,stretchinsteadorstarthavinganagreementyouwillnoteatonthecouch)

4. Pause half way through a meal and see if youaresatisfied.Practiceleavingfoodonyourplateorwrapitupforlaterifyouaresatisfiedandnolongerhungry.

5. Practicegratitudebeforeyoueat.

6. Practice having one silentmeal a daywhere youonly focus on eating and savor each bite, slowlyandmindfully. Noticewhattheexperience is likeforyou.

7. Avoideatingwhenstressed.Waituntilyouarecalmandsettledinsidetoeatyoursnackormeals.Taketimetojournal,exercise,ortalkthingsoverwitha

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friend ifneededtogetcenteredand inaplaceofbalance.

8. UsetheHALTtechnique.Yousimplyaskfourbasicquestionsof yourselfwhen tempted to eatwhenyouarenothungry.H–Hungry:AmIhungry?A –AmIAngryorfeelinganyotherstrongemotion?L–AmIlonely?Ifso,whatdoIneedtodotofeelconnectedwithmyselforothers?T –AmItired?Ifso,rest.

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Observing and Describing Your Emotions

“Let’s not forget that the little emotions are the great captains of our lives and we obey them without realizing it,” –VincentVanGogh,1889

Thisexercisewillhelpyoucreatemoreawarenessaboutwhatemotionsyouaredealingwithandhowtomanagethem in a more productive way, thus decreasing thetendency to eat tomanage your emotions. Emotional episodes have three parts to them: thoughts, physical sensations, and actions.

Pickonestrongemotionthatyouhadtoday(e.g.,fear,sadness,grief,joy,anger)andcompletethefollowing:

1. Emotion ___________________________________

2. Event (who,what,when,where)thatstartedtheemotion.(ForExample:IwentforadrivewithmyhusbandyesterdaywasnotpayingattentiontomewhenIwastalkingtohim).

Writedownthefacts:___________________________

_____________________________________________

_____________________________________________

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3. Whatareyourthoughts/assumptionsaboutthesituation?(Forexample:Myhusbanddoesnotreallyloveme).___________________________________________

___________________________________________

___________________________________________

4. Whatareyou sensing in your body(bodychanges)?(Forexample:Ihaveaknotinmystomach;Myheartispounding)

___________________________________________

___________________________________________

___________________________________________

5. Whatisyourbody language?(Facialexpression,gestures,posture)?

___________________________________________

___________________________________________

___________________________________________

6. Whatdoyoufeel like doing(desiretoact)?(Forexample:Iwanttorunawaywherenoonecanfindme;Iwanttoyellandscream).

______________________________________________

______________________________________________

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7. Whatdid you do(actions)?(Forexample:Ihadseveralcookiesandafancycoffeedrinktocomfortmyself ).

_____________________________________________

_____________________________________________

8. What consequences does the emotional experiencehaveonyou(stateofmind,otheremotions,behaviors,thoughts,andmemories)?(Forexample:Istayedinabadmoodallday.EverythingbotheredmeandIbeganto think about how awfulmy life has been and thatbadthingsalwayshappentomeandthatIamalwaysneglectedandleftout).

Usethespacebelowtowriteoutanyinsightsyouwanttoremember:

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Setting Intentions to help you Eat Less and Enjoy More

“Intention combined with detachment leads to life-centered, present-moment awareness”–DeepakChopra,TheSevenSpiritualLawsofSuccess

Ihavecometodeeplyloveandappreciatethepracticeofsetting intentions. They are awonderfulway to identifywhatyouwanttoaccomplish. Whensettinganintentionyousimplystatewhatyouwanttofocusonandtrustthatyouwillnaturallygravitatetowardthatgoal. It’sawaytobecomemore conscious aboutwhat you aredoingeachmoment. It’s also away to bemore successfulwith yourlong-termdesiretoeatanAlkalineDiet.

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Yourintentionscanbegeneralorspecific.Someexamplesofdailyintentionstorecitearelistedbelow:

• I intend to eat fresh fruits and vegetables today• I intend to exercise today• I intend to remain relaxed and peaceful about my food

choices today• I intend to start my day with deep breathing and have

fresh fruit for breakfast• I intend to eat only when I am hungry• I intend to eat one mindful meal today• I intend to enjoy a green salad today • I intend to take the stairs instead of elevators today• I intend to drink 8 glasses of Ionized Alkaline Mineral

water today• I intend to have an attitude of love and acceptance

towards myself and others today• I intend to remain curious about my current eating and

exercise patterns and find ways to improve my health habits

• I intend to spend 10 minutes writing in my journal about my experience with food today

Spend a couple ofminutes each day to set at least oneintentionforyourself.Havefunwiththemandallowthemtobringyoupeaceofmindandajoyfulheart!

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Gain Control with Affirmations

“All thought is creative. What have you created lately?” -CatherineL.Taylor,ThePowerOfAffirmations-Reshaping Your Mind, Body And Destiny One Thought At A Time.

Affirmationsingoalongnicelywiththepracticeofmind-fulness. Onceyouhavebeguntocreatemoreawarenessabout yourself, you can use affirmations to enhance thedesired positive changes in your life. Affirmations arepositive statements that create awareness and generatefeelingsofwell-being.Theyareatoolusedtomoveyoutowardthepositiveintentionsyouareaspiringto.Theuseof affirmations is like keeping yourmind in shape. Justasoneneeds toexercise regularly to stayfit so it iswithyour thinking. Affirmationsareonewayofkeepingyourmind in tip top condition! Affirmationsworkbestwhentheyarepracticedregularlyandwithanopenheart.Theycanbeusedtoassistyouinanyareaofyourlife.Theycan

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bedoneanytime,anywhere.Whenusingaffirmationsitisimportant tobecompassionatewithyourself. Opposingthoughtsmay pop into yourmindwhen you first beginusingaffirmations.That’sokay;justnoticethecompetingthoughtsand thenmoveonwithyouraffirmations. Youcanuseaffirmationsas away togroundyourself in yourmindfulnesspractice.

Examples of Mindful Eating Affirmations:• Ieasilyandeffortlesslystayfocusedinthe

PresentMoment• Iallowmybodyandmindtobepeaceful

whileIenjoymymeal• Iamwillingtochange.• Icandothis• Ihavethepowertochangemylife.• Yes,Ican!• MybreathkeepsmeanchoredinthePresentMoment• IgivemyfullattentiontowhatIameating• Ieatinacalmandrelaxedmanner• Inaturallywanttoeatliveandfreshfruitsand

vegetables• IeatfoodsthatAlkalizemybody• Iamnaturallydrawntofreshfruitsandvegetables• Itastemyfoodandsavortheexperienceofeating

inarelaxedmanner

Affirmationsareagreattooltokeepyoucentered,positive,andpeaceful.Iusuallypickoneortwotofocusonduringtheday.Theycanbeparticularlyhelpfulifyouarehavingurgestoovereatorengageinmindlesseating.

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Reducing Emotional Eating Worksheet

“You must begin to think of yourself as becoming the person you want to be.”-DavidViscott,Americanauthor,speaker,trainer

Affirmation:“Iwillallowmyselftocalmlyrespondtoallthesituationspresentedinmydaywithoutusingfood”

Create Awareness by Getting to Know What Triggers Emotional Eating

What are the top three situations that trigger yourepisodes of emotional eating? This does not have tobeabinge. It simplymeansyouareeatingwhennothungry due to emotional reasons (including celebra-tions,wantingtocalmyourself,ortotakeyourmindoffsomething.)

1. _____________________________________________

_____________________________________________

2. _____________________________________________

_____________________________________________

3. _____________________________________________

_____________________________________________

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Have a Plan

Think ahead of time how you will handle frustrations,disappointments, surpriseupsets, celebrations, andper-ceivedsetbacks.

List three things you cando tomanage foodwhenyounoticetheurgetoengageinemotionaleating:

1. _____________________________________________

_____________________________________________

2. _____________________________________________

_____________________________________________

3. _____________________________________________

_____________________________________________

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Be Kind to Yourself… NO MATTER WHAT

Committobeingcompassionatewithyourselfinthegoodand challenging times. Get into thehabit of being yourownbest friendand letgoofputtingyourselfdownandcriticizingyourselfwhenyouengageinemotionaleating.

Listthreethingskindstatementsyoucanencourageyour-selfwithwhenyougiveintothehabitofemotionaleating:

1. _____________________________________________

_____________________________________________

2. _____________________________________________

_____________________________________________

3. _____________________________________________

_____________________________________________

Yourselftalkmayneedsomefinetuning. Mostofusarewaytoocriticalofourselvesandthiscreatesmoretensionandfrustration.Manyjudgethemselvesforhaving“nega-tive”emotions. The truth is thatallofyouremotionsareokay.Itishowyouhandlethemthatisimportant.Bekindtoyourselfintheprocessofidentifyingandallowingallof

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youremotionstobeokay.Belowisanexampleofmindfulself-talktohelpyouacceptallofyouremotionsandfeelatease:(fillinthelastthreespaceswithyourownwordsofreassurance)

1. Itisokaytobeupset2. Iallowmyselftoletgoandgetcalm3. Icanhandlewhatishappeningwithoutusingfoodto

calmmyself4. Thisfrustrationwillpass5. IgivemyselfpermissiontogetclearbeforeIeat6. Iacceptallofmyemotions7. IbreathindeeplyandreleasetensionasIbreathout8. Icancelebratewithoutusingfoodasthereward

9. _____________________________________________

10. _____________________________________________

11. _____________________________________________

12. _____________________________________________

13. _____________________________________________

14. _____________________________________________

15. _____________________________________________

Whatemotionsdoyouhaveahardtimeallowingyourselftofeel?Why?Areyouwillingtobeatpeacewillallofyouremotions?Usethespacebelowtojournalyourresponses:

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Mindfully Fit: Moment-to-Moment Workout Awareness

“The secret of getting ahead is getting started.” -MarkTwain

Exerciseisbeneficialonmanylevelsandwecanuseittodealwithintenseemotions.Engaginginphysicalactiv-itycanhelpcalmthebody,soothethemind,andassistyouinsolvingproblems.Takingawalkorexerciseclassaregreatwaystodealwithbuiltupstressfromyourday.If you are angry, trying a kickboxing class or challeng-ingaerobicsclasswilltaketheedgeoffsoyoucanthinkmoreclearly.Ifyoudonothaveaccesstoclasses,putonyour favoritemusicanddo somepush-upsandsit-upsto blow off steam. Or perhaps you need some gentlestretchingoryogatosootheyoursoulandconnectwithyourselfinaquieterway.Slowermovementwillreleasetension and help you move beyond the emotion andconnectwithyour innerwisdom. Ihaveusedexerciseasapositivecopingskill since Iwasayoungteenager.Besidesreleasingmoreendorphinsintoyoursystemsoyoufeelbetter,youareatlessrisktohaveanemotionaleatingepisodeifyoutryexercisefirstwhenupsetversustakingatriptothekitchenorthenearestdrive-throughrestaurant!

Wemustmaketimetoexercisesowecanreleasestress,promoteconfidence,feelphysicallyfit,andhaveanover-allsenseofwell-beingaboutourlifeandtheworldaroundus. Stayingfit isan importantpartof theAlkaline foodlifestyleanditisapowerfulwaytotakecareofyourself.Youcannaturally reduceanxietyanddepressionwitha

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regularfitnessroutine. Thissectionwillhelpyouunder-standtheconceptofmindfulnessandhowyoucanapplyittoyourworkouts.

Ifyouarebusyandlookingforcreativewaystoincorporatemovement, deep breathing, meditation, and relaxationintoyourlifeyouwillfindthismindfulapproachtofitnessveryhelpful.

Mindfulnesspracticesemphasizes:

1. Breathing: Consciousbreathing isusedtobringyouintothemomenttocalmyourmind,body,andspirit.Areyoubreathingdeeply?

2. Observing:Youlearntoobservewhatisgoingonwithyourselfwithoutjudgment.Are you critical of yourself?

3. Loving-Kindness: You learn to letgoof thehabitofself-judgment and adopt a stanceof friendliness andcompassiontowardsyourself.Do you talk to yourself the way you would to your best friend?

4. Letting Go: As you notice negative thoughts thatarise, you learn to quickly let go of them andreplacethemwithfriendlierthoughts.Youalsolearnto detach yourself from people, places, and thingsthatcreateunhappinessinyourlife.Are you able to release negativity in your life?

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Sowhat does this have to dowith fitness? For starters,mindfulnesscanbeusedineveryareaofyourlife. WhenmyhusbandIbegantopracticemindful fitnesswenoticedthefollowing:

1. Increased enjoyment: Wearemoreengaged inouractivitiesandhavingfunwithourtimetogetfit. Wepaymoreattentiontothethingswereallylikeanddothose activities more often. We notice the positivechanges inourbodyandenjoyhowourfitness levelimproves.

2. Deeper Breathing: Wearemoreawareofourbreath-inghabitsandhaveengagedinbreathingdeeply,whichhadhelpedusrelaxandreleasestressmoreeffectively.

3. Increased Self-Acceptance and Love: We began

to exercise out of love for ourselves vs. dissatisfac-tion. InmyyouthIbegantoexerciseto loseweightand change my outer appearance. At that time Iwasmotivated out of self-hatred. I did not like theway I lookedand Iwanted tochange that. Myhus-band, on the other hand, exercised to get “bigger”and did not like being so thin. Hewas very criticalof himself and would not wear workout shorts ashedidnotwanttoexposehis“skinny” legs. Usingamindful approach to fitnesswe offer love and kind-ness to ourselves and thank our bodies for beingunique and for working with us to remain healthy.

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4. Increased Sense of Well-Being: We incorporateloving intentions and affirmations into our fitnessroutineandfeelmoreatpeacewithourselves.Afteramindfulworkoutwenoticewearemorepreparedto face the rest of our day or evening with morecalmnessofmindandclearfocus.

5. Decrease in physical injuries: As we pay atten-tiontohowourbodiesarefeelingeachday,wehavelearnedtogearourexerciseroutineaccordingly.Forexample,inthepastwewouldhaveaplanofwhatweweregoing todoandwhetherwe felt like itornot,wewoulddoit.Attimes,thiscausedpainandinjury.Nowwelistentoourbodiesandadaptourworkoutstosuittheneedsofourbodies inthemoment. Ourbodies aredifferent everyday andwehave learnedtohonorthis.Weareallforagoodchallengeandforpushing ourselves when appropriate, but we nowhaveabetterunderstandingofwhentodothat.

Youmaybewonderingwhatamindful workoutlookslike.Ihaveoutlinedamindfulworkout. Feelfreetoaddtoormodifymysuggestionsinanywayyoulike.

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Mindful Fitness in Motion: A 7-Step Action Plan

“You will never find time for anything. If you want time, you must make it.”-CharlesBuxton

1. Goals:Setthem.Whatdoyoudesirefromyourworkout?Do youwant tobuild strength, endurance, flexibility,and confidence? You can also use your exercise rou-tine to improve your mood, increase self-esteem anddecreaseanxiety.

2. Choose your activity: Have fun, try new things, andvaryyourworkouts. Thebodylikescross-training. Togetthemostoutofyourfitnessprogramhaveseveralactivitiestochoosefrom.Theheartneedsaworkoutsoendurance activities are wonderful. Flexibility-basedexercises (Yoga, tai-chi,Pilates,etc.) aid inpreventinginjuriesaswellastoneandfirmthebody.

3. Hydrate yourself: Properhydrationsustainsthebody’sphysiologicalresponsesinallactivities,butthephysicalandmental stressesof athletic trainingandcompeti-tionmagnify the importanceofhydration.Numerousstudies conducted on athletes since the 1940s havedemonstrated that even mild dehydration impairs performance. Drink ionized, alkaline mineral waterbefore,duringandafteryourworkout.

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4. Pause every fewminutesandnoticehowyouarefeeling.Scanyourbodyandconsciouslyrelaxtensemuscles. Notice the different sensations you areexperiencing. If you are engaging in a sport oractivitywhereitisnotpracticaltopauseeveryfewmoments (such as running, swimming, rowing,biking, etc.) then just take some time to observeyourpaceandcheckinwithyourselftoseehowyouare feeling. Decide ifpushingyourself is thewisething todo. Also ask yourself if youneed togearback and decrease your intensity. Observe yourthoughtsandofferyourself someencouragement.Avoidcriticizingyourbodyorperformance.

5. Breathe deeply: Shallow breathing causes stressand anxiety. Deepen your breath and enjoy thecalmingeffects this hason youduring yourwork-out.Breatheintoareasoftightness.Usethebreathtoreleasetension.

6. Visualizestressmeltingaway:Studieshaveshownthat stress plays a part in creating disease in thebody.“Inareviewofthescientificliteratureontherelationship between stress and disease, CarnegieMellonUniversitypsychologistSheldonCohenhasfoundthatstress isacontributingfactor inhumandisease,andinparticulardepression,cardiovasculardiseaseandHIV/AIDS”.Aswestressoutwithallthedemandsoflife,ourbodiesbecomeacidicandtoxic.Use your exercise time to visual perfect healthandvitality. Imagineall thewaysyouwillnourish

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yourselfwithlovingthoughts,nutrientdensefoods(organic and live greens, sprouts, fruits, nuts, andseeds). Doing these things will help bring thebody’spHbackintoanalkalinestateofbalance.

7. Stretch: Itisimportanttotakethetimetounwind,lengthenyourmuscles,andthankyourself for tak-ing the time to care for your body. In our rushedworlditcanbetemptingtoskipthisportionofyourworkout.Challengeyourselftoincorporateatleast10minutesofstretchingattheendofyourexerciseroutine.Stretchingpreventsinjuries,detoxifiestheorgans,andcalmsthemind.It’sagreattimetocooldown and continue to let go of stress. While youareat it,youcanengageinamini-gratitudemedi-tation. Asyouareenjoying the stretching silentlygive thanks for 11 things in your life. Pause aftereachthanksgivingandappreciateall theblessingsyouenjoy.Smileandtakeyourtime.

Having a regular fitness routine is incredibly rewarding.The lifestyle of optimal health includes being an activeperson.Makethemostofitandhavefun!Whenyouarerelaxedand refreshed it iseasier tocreate thewonderfullifeyouwantanddeserve.Itismysincerehopethatyoutrythismindfully fit approachandreapthemanybenefitsithastooffer.

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Note: These statementshavenotbeenevaluatedby thefoodanddrugadministration.Theprecedinginformationand/orproductsareforeducationalpurposesonlyandarenot meant to diagnose, prescribe, or treat illness. PleaseconsultyourdoctorbeforemakinganychangesorbeforestartingANY exercise or nutritional supplement programor before using this information or any product duringpregnancyorifyouhaveaseriousmedicalcondition.

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Establishing and Enhancing Your Self-Care Practices

“The willingness to accept responsibility for one’s own life is the source from which self-respect springs.”-JoanDidion

Ourlivescanbecomesobusythatweneglecttoengageinactivitiesthatrestoreandrebalanceoutouremotions,mind, body, and spirit. If you are taking good care ofyourself and taking time to nurture yourself withoutfood,youwillbelesslikelytousefoodtodealwithyouremotions. On the following page are some ideas onhowtoincorporateself-carepracticesintoyourroutine.Adaptthechartinawaythatworksforyou!

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Activity Daily Weekly Monthly Quarterly At Least Once this Year

Physical Stretch for 5 minutes

Practice Yoga 3 times per week during lunch hour

Get a massage

Go on a nature hike

Swim in the ocean

Mental Read my favorite maga-zine for 10 minutes

Read a good book 3 evenings after kids go to bed

Paint a picture

Go to a concert

Take a ceram-ics class

Emotional Write in my journal

Hot bath 2 times per week

Go out to lunch with friends

Girl’s/Boys night out

Go to amuse-ment park

Spiritual Read an inspira-tional quote

Meditate for 5 minutes 5 days per week

Take a long silent walk in nature

Give some-thing away I no longer need

Walk a laby-rinth

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More self-nurturing ideas:

• Listentomyfavoritemusic• Enjoyalong,warmbubblebath• Goforawalk• Shareahugwithalovedone• Relaxoutside• Practicefeelingcontented• Physicalactivity(ofmychoice)• Pray• Attendacaringsupportgroup• Practicedeepbreathing• StretchReflectonmypositivequalities:“Iam…”• Watchthesunrise/sunset• Laugh• Concentrateonarelaxingscene• Createacollagerepresenting“therealme”• Receiveamassage• Reflecton:“Iappreciate….”• Writemythoughtsandfeelingsinapersonaljournal• Attendafavoriteathleticevent• Dosomethingadventurous!• Readaspecialbookormagazine• Sing,hum,danceorwhistleahappytune!• Playamusicalinstrument• Spiritualmeditation• Workwithplants(gardening)• Learnanewskill• Seeaspecialplay,movieorconcert• Workoutwithweights• Rideabikeormotorcycle

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• Makemyselfanutritiousmeal• Draw/paintapicture• Swim,float,wade,relaxinapool,oronthebeach• Doaerobics/dance• VisitaspecialplaceIenjoy• Smile&say:“Ilovemyself.”• Taketimetosmelltheroses(andotherflowersIenjoy!)• Imaginemyselfachievingmygoalsanddreams• Gohorsebackriding• Reflecton“mymostenjoyablememories”• Enjoyarelaxingnap• Visitamuseum/artgallery• Practiceyoga• Relaxinawhirlpool/sauna• Enjoyacool,refreshingglassofwaterorjuice• Enjoythebeautyofnature• Countmyblessings:“Iamthankfulfor…”• PlayasIdidasachild• Stargaze-stayuplate,getupearly!• Windowshop• Daydream• TellmyselfthelovingwordsIwanttohearfromothers• Attendaspecialworkshop• Gosailing/paddleboating• RewardmyselfwithaspecialgiftIcanafford• Takemyselfonavacation• Createwithclay/pottery• Practicepositiveaffirmations• Petananimal• WatchmyfavoriteTVshow• Reflectonmysuccesses:“ICAN….”

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• Makeabouquetofflowers• Relax:watchtheclouds• Makemyselfsomethingnice• Visitapark/woods/forest• Readpositive,motivationalliterature• Reflecton:“WhatIvaluemostinlife…”• Phoneaspecialfriend• Goonapicnicinabeautifulsetting• Enjoyagourmetcupofherbalteaorcoffee• Participateinafavoritesport,game,andrecreation• Practicearelaxationexercise• Practicetheartofforgiveness• Treatmyselftoanutritiousmealatafavoriterestaurant• Participateinahobby• Practicefeelingaweforlife• Discoveranewplace• Hugatree!• “Meow”withacat;“bark”withadog,“chirp”withabird!• Createmyownlistofself-nurturingactivities

Takeafewmomentsnowtopauseandchooseaself-carepracticeyoucandotoday!Reflectonwhatgetsinthewayoftakingtimeforyourself.Whatdoyouneedtodosoyoumakeyourselfmoreofapriority?Usethespacebelowtojournal about your personal self-care and how you canimproveit.

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• Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food,JanChozenBays,MD

• Art of the Inner Meal: Eating as a Spiritual Path,DonaldAltman

• Meal by Meal: 365 Daily Meditations for Finding Balance Through Mindful Eating,DonaldAltman

• Mindless Eating: Why We Eat More Than We Think, BrianWansink,Ph.D

• Eating The Moment,Somov

• Eat, Drink, and Be Mindful Workbook,Albers

• Eating Mindfully,Albers

• 50 Ways to Soothe Yourself Without Food,Albers

• Savor, Mindful Eating, Mindful Life,ThichNhatHanh

• The Self-Compassion Diet: A Step-by-Step Program to Lose Weight With Loving-Kindness,JeanFain,MSW

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AwakeningtoMindfulness:10StepsforPositiveChange,RichardFields,Ph.D.

Baer,R.A.2003.Mindfulnesstrainingasaclinicalintervention:Aconceptualandempiricalreview.ClinicalPsychology:ScienceandPractice10(2):125-43

Brown,K.W.,R.M.Ryan,andJ.D.Creswell.2007.Mindfulness:Theo-reticalfoundationsandevidenceforitsalutaryeffects.PsychologicalInquiry18(4):211-37

Davidson,R.,J.Kabat-Zinn,J.Scheumacher,M.Ronsekranz,D.Muller,S.Santorelli,F.Urbanowski,A.Harrington,K.Bonus,andJ.Sheridan.2003.Alterationsinbrainandimmunefunctionproducedbymindful-nessmeditation.PsychosomaticMedicine65:564-70

PeterKopko,D.C.,(ChiefScienceAdvisor)-LifeIonizersSportsHydrationarticlefoundat,www.lifeionizers.com

JonKabat-Zinn,FullCatastropheLiving:UsingtheWisdomofYourBodyandMindtoFaceStress,Pain,andIllness(NewYork,DellPublish-ing,1009),p.2.

SheldonCohen(CarnegieMellonUniversitypsychologist),JournaloftheAmericanMedicalAssociation(JAMA).Oct.10,2007

http://www.balancedweightmanagement.com/Bob’s%20Ideas%20for%20Self-Nurturing.pdf

LifeIonizers.com888-688-8889

68$7.97 US

When we eat to manage emotions wetend to develop an unbalanced rela-tionshipwithfood.Theintentionofthisguidebook is to help you create moreawarenessaboutwhenandwhyyoueatand to establish healthy eating habits.Inmyopinionaspsychotherapist,whenyougetagriponemotionaleating,youtendtofeelmorecapableandconfident

and your emotional, physical,mental, and spiritual lives areimproved.Iknowthiswastrueformeinmyownjourneywithfoodanditiswhatmyclientsreportbacktomeaswell.

Thiseasytoreadguidebookprovidespracticalinformationtoassistyouwithpositiveways to takecareofyourselfand toestablish amindset thatwill help youmaintainhealthy life-stylehabitsforever.

Toyourhealth,KatyJoyFreeman,MFT,MindfulnessInstructor