Eat: Transform Your Relationship with Food Through 20 Mindful Exercises to Feel Better and Become More Fulfilled
()
About this ebook
I invite you to think about the last meal you had today. Did you eat on autopilot while
your mind was elsewhere? Were you thinking about a past memory, planning the future,
or running a fantasy? After a brief instant, the plate was empty, and you were ready to
move on to your next task.
Did you notice the colours and the shapes of your food? Did you stop to smell it?
What were the textures and tastes you experienced? Did you hear the sounds the food made? What emotions did the food trigger? What thoughts happened when you ate that meal?
EAT brings you on a simple journey to become more mindful, experience life more intensely, and increase the richness and vividness of the multisensorial experience of eating.
You can increase the pleasure you get from eating through simple mindfulness exercises. Discover how to be truly satisfied and seize every occasion that life offers you. Explore how to be in the present moment. Learn how to decrease the suffering or discomfort you may experience with food. As you get to know how your mind and body function, guilt, shame, frustration, anxiety, and pain lose their grip and you become happier. As your mindfulness skills improve, you become able to make better choices in stressful situations.
EAT is inspired by ancient and modern contemplative practices. Whether you are new to mindfulness or you are an experienced practitioner, you will discover a buffet of mindfulness techniques that will satisfy your hunger!
Marc-Antoine Landry, MD
DR. MARC-ANTOINE LANDRY is a neonatologist working at a busy neonatal intensive care unit (NICU) in Edmonton, Canada. He is a trained mindfulness coach and teaches medical students and parents of his newborn patients mindfulness exercises to reduce stress, connect to the present moment, and learn valuable insights. He instigated scientific studies that research the effects of mindfulness on medical training and patient care. A father of four children, he uses mindfulness in his personal life to keep balance and to live fully, including savouring his wife's amazing food.Dr. Landry has been coaching mindfulness to his patients and medical students for several years. Here are the benefits that people commonly report:• Freedom from intrusive or racing thoughts• A sense of calm that pervades into every aspect of life• Ease in finding inner relaxation not dependent on external surroundings• Less difficulty falling asleep and improved sleep• Reduced stress and anxiety• The ability to find areas in the body where there is no pain, so one can find rest• Improved well-being• Enhanced self-care• An increased ability to be present• Better self-compassion• Increased happiness• Heightened effectiveness throughout the day• A better understanding of self• Improved emotional regulation• The opportunity to grow• Boosted focus and clarity• The ability to make better choices in certain situations such as with heightened emotions• A refined ability in receiving feedback• Improved interpersonal relationships• And more...
Related to Eat
Related ebooks
The IntenSati Method: The Seven Secret Principles to Thinner Peace Rating: 5 out of 5 stars5/5Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence Rating: 4 out of 5 stars4/5Food Story: Rewrite the Way You Eat, Think, and Live Rating: 0 out of 5 stars0 ratingsThe Self-Compassion Diet: A Step-by-Step Program to Lose Weight with Loving-Kindness Rating: 0 out of 5 stars0 ratingsBalanced Life Happy Life: 13 Weeks to Creating a Happier You Rating: 0 out of 5 stars0 ratingsThe Opposite of Namaste Rating: 0 out of 5 stars0 ratingsTea and Cake with Demons: A Buddhist Guide to Feeling Worthy Rating: 4 out of 5 stars4/5It's Not About The Food Rating: 5 out of 5 stars5/5Joy From Fear: Create the Life of Your Dreams by Making Fear Your Friend Rating: 0 out of 5 stars0 ratingsDesperately Seeking Self Second Edition Rating: 3 out of 5 stars3/5There Is No App for Happiness: How to Avoid a Near-Life Experience Rating: 3 out of 5 stars3/5The Power of Off: The Mindful Way to Stay Sane in a Virtual World Rating: 4 out of 5 stars4/5Living Lightly: Bring Happiness and Calm to Your Everyday Rating: 0 out of 5 stars0 ratingsSummary of Julia Cameron's Seeking Wisdom Rating: 0 out of 5 stars0 ratingsRoad Trip Guide to the Soul: A 9-Step Guide to Reaching Your Inner Self and Revolutionizing Your Life Rating: 0 out of 5 stars0 ratingsThe Core 3 Healthy Eating Plan: Discover the Simple, Sustainable Way to Lose Weight, Feel Great, and Enjoy Food Freedom! Rating: 0 out of 5 stars0 ratingsA Mindful Year: Daily Meditations: Reduce Stress, Manage Anxiety, and Find Happiness in Everyday Life Rating: 5 out of 5 stars5/5Learning to Breathe: My Yearlong Quest to Bring Calm to My Life Rating: 4 out of 5 stars4/5From Depressive to Impressive: Overcoming My Depression Through Science, Psychology, and Spirit Rating: 5 out of 5 stars5/5Summary of Kaira Jewel Lingo's We Were Made for These Times Rating: 0 out of 5 stars0 ratingsSleep Through Insomnia: End the Anxiety and Discover Sleep Relief with Guided CBT-I Therapy Rating: 0 out of 5 stars0 ratingsAchieving Self-Compassion: Giving Yourself the Gifts of Happiness and Inner Peace Rating: 3 out of 5 stars3/5The Yoga Plate: Bring Your Practice into the Kitchen with 108 Simple & Nourishing Vegan Recipes Rating: 0 out of 5 stars0 ratingsBeyoutiful: Heal Your Relationship With Food Rating: 0 out of 5 stars0 ratingsDon't Just Sit There, DO NOTHING: Healing, Chilling, and Living with the Tao Te Ching Rating: 0 out of 5 stars0 ratingsInviting A Monkey To Tea: Befriending Your Mind and Discovering Lasting Contentment Rating: 0 out of 5 stars0 ratingsAwake Where You Are: The Art of Embodied Awareness Rating: 5 out of 5 stars5/5Finding Our Happiness Flow Rating: 0 out of 5 stars0 ratings
Wellness For You
Feeling Good: The New Mood Therapy Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5The Big Book of 30-Day Challenges: 60 Habit-Forming Programs to Live an Infinitely Better Life Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5When the Body Says No Rating: 5 out of 5 stars5/5Summary of Lindsay C. Gibson's Adult Children of Emotionally Immature Parents Rating: 5 out of 5 stars5/5The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life Rating: 4 out of 5 stars4/5The Lost Book of Simple Herbal Remedies: Discover over 100 herbal Medicine for all kinds of Ailment Inspired By Barbara O'Neill Rating: 0 out of 5 stars0 ratingsThe Emperor of All Maladies: A Biography of Cancer Rating: 5 out of 5 stars5/5Mating in Captivity: Unlocking Erotic Intelligence Rating: 4 out of 5 stars4/5The Illustrated Easy Way to Stop Drinking: Free At Last! Rating: 4 out of 5 stars4/5Why We Sleep: Unlocking the Power of Sleep and Dreams Rating: 4 out of 5 stars4/5How Am I Doing?: 40 Conversations to Have with Yourself Rating: 5 out of 5 stars5/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Outsmart Your Brain: Why Learning is Hard and How You Can Make It Easy Rating: 4 out of 5 stars4/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 4 out of 5 stars4/5The Little Book of Hygge: Danish Secrets to Happy Living Rating: 4 out of 5 stars4/5In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Rating: 5 out of 5 stars5/5Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal Rating: 4 out of 5 stars4/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5Summary of Devon Price's Unmasking Autism Rating: 5 out of 5 stars5/5
Reviews for Eat
0 ratings0 reviews
Book preview
Eat - Marc-Antoine Landry, MD
Eat
Copyright © 2020 by Marc-Antoine Landry, MD
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law.
Tellwell Talent
www.tellwell.ca
ISBN
978-0-2288-2845-7 (Hardcover)
978-0-2288-2844-0 (Paperback)
978-0-2288-2846-4 (eBook)
To my wife, Kentia, who nourishes me every day
To Barbara, Balthazar, Doriane, and Gloria who make me see life as a kid
To Shinzen Young who created a mindfulness system that will change the world
To Julianna Raye and Danny Morris who quenched my thirst for mindfulness
To all the people who surround me and make me what I am
Table of Contents
Acknowledgments
Preface
Chapter 1 How to Use this Book
Chapter 2 Mindfulness Exercises: The Five Senses
Eat with Your Nose
Eat with Your Eyes
Eat with Your Ears
Eat with Your Tongue
Eat with Your Hands
Chapter 3 Mindfulness Exercises: Other Senses
Eat with Your Mouth
Eat with Your Stomach
Eat with Your Heart
Eat with Your Mind
Chapter 4 Mindfulness Exercises: Beyond the Senses
Eat in the Flow
Eat Fresh
Eat All Your Food
Eat in Space
Eat More
Eat Less
Chapter 5 Other Mindfulness Exercises
Eat with a Smile
Eat in Peace
Eat Spontaneously
Just Eat
Who is Eating?
Chapter 6 Common Issues While Practicing Mindfulness
Chapter 7 Transform Your Relationship with Food: Addressing Undesired Behaviours
Chapter 8 Hungry for More
Acknowledgments
I am very grateful for all the help I received from my virtual but real community of colleagues who teach and practice Unified Mindfulness and also for the awesome comments that some of my friends and family members offered.
Many thanks to Annette James, Campbell Miller, Chad Frisk, Cliff Latincic, Danny Morris, Fatemeh Kalantari, Jacques Landry, Jessica Beaudoin, Jillian Coolen, Julianna Raye, Kentia Naud, Kevin Lacroix, Mathieu Jolin, Marcy Crawford, Michel Landry, Meg Salter, Olivier Landry, Rosalie Bostick, and Stephanie Nash.
Through writing this book, I renewed, discovered, and deepened some friendships.
I am also very grateful for the amazing support that I received from the Tellwell team. Special thanks to my editor, Darin Steinkey, and my project manager, Redjell Arcillas. Without them, this book would only live on my computer. I also want to thank Martin, graphic designer at Black Card Books.
Preface
I once went to the pharmacy to purchase some soap and toothpaste and stumbled upon my favourite salt and vinegar potato chips. I first felt my salivary glands excited at the idea of munching on those delicious sour and salty chips. I stopped right in front of that bag of chips. With the toothpaste and the soap in my hands, I stared at the bag and started to observe the sensations in my body and the thoughts in my mind for a moment. I felt a memory of the taste of those chips. My mouth became even wetter. I pictured myself digging into the bag and eating one handful after another, until reaching the last crumbs at the bottom of the bag. For at least a good minute, I was in the middle of the aisle, not moving, and I was only paying attention to what was going on in my operating system. What that revealed was that the memory of eating chips was ultimately more satisfying than actually eating the chips would have been. I guess I could have read that in any Eat Healthy
book, but having the experience for myself was quite transformative.
With mindfulness, I was able to pay attention to, untangle, and allow the different strings of mental chatter, mental images, and body sensations that came up while facing my desire to purchase those potato chips. Being mindful gave me the space to make a better choice that day. I am the type of guy who generally has high expectations. When I experience a craving, I have come to realize that what I imagine is often better than what I would get. Knowing that helps me in making better choices, not only with food but in many other spheres of my life.
A few years ago, my story would have been entirely different. I would not have been able to observe my thoughts and feelings. First, I would have been lost in my mind, bargaining with myself if I should give in to purchasing the treat. Second, I would have repressed any emotional sensation. In any case, I would have left the store with at least two bags of potato chips! I would have eaten the chips one after the other, almost rushing it, with the hope of satisfying my hunger. When done with the first bag, I most likely would have been disappointed and craving more.
When I started my mindfulness journey, it was to decrease stress. Mindfulness not only reduced my stress, but it changed my relationship to stress altogether. I felt free for the first time. I was no longer the prisoner of my mental talk (inner voice) and my emotions. Mindfulness also became a fantastic tool to discover myself at a deeper level. I started to experience wonderful transformations in my personal and professional life.
Discovering my emotional life with mindfulness allowed me to become aware of many unconscious processes that were driving my behaviours and distorting my reality. As a result, this inner reactivity does not take over as much as it once did. I thus have more space to listen to and be present with others. Being mindful deepened my relationship with my wife, my kids, and all the people I take care of. In discovering how I was trapped in some conditioned neural pathways, my compassion for myself and for all other human beings grew. We are all built on a similar frame and we share a common humanity.
I decided to write this book after coming back from a silent mindfulness retreat with Shinzen Young in Niagara Falls in May 2019. I had been playing around with many mindfulness exercises and wanted to adapt them to the experience of eating. During my last two retreats, I wrote some mindful eating ideas for other retreat participants to try. I had a lot of fun trying all those ideas. When I returned, the idea had matured and was ready to be expressed. While writing this book, I was on a low-carb high-fat diet and integrating fasting into my life. It was fascinating to explore, with mindfulness, hunger, craving, satiety, and satisfaction.
In this book, I aim for you to discover that mindfulness is a tool that is accessible to everybody and that it can be fun to train yourself to become more mindful. Eating is a multisensorial experience, and most of the time, eating naturally brings pleasure into our life. Every day, there are many opportunities to enjoy eating. This book is about boosting the pleasure of eating. Mindfulness is the ideal tool to get the most fulfillment out of any experience. If you have no experience with mindfulness, you’ll discover that there are many simple exercises you can practice to level-up your experience of eating. If you are a seasoned practitioner, you will find new creative ways to enrich your mindfulness practice.
Mindfulness can help transform your relationship to food. Sometimes we eat because we need to feel good. The problem is that we are not conscious of the pleasure or comfort we are seeking from food. Mindfulness may help you make better choices and be entirely fulfilled with no need to look for more.
Don’t worry about reading this book from the first page to the last before you can start having fun with the exercises. The first chapter will orient you, and from there, you can pick a practice of