Table of contents for ebook and audiobook: „Eat Mindfully, Live Fully”

Table of Contents: After Breakfast

Part 1: Introduction to Mindful Eating

• Chapter 1: Understanding the Concept of Mindful Eating

  • 1.1 Defining Mindful Eating
  • 1.2 Benefits of Mindful Eating
  • 1.3 Setting Goals for Mindful Eating
  • 1.4 Common Challenges in Mindful Eating

• Chapter 2: Creating a Mindful Eating Environment

  • 2.1 Designing a Peaceful Dining Space
  • 2.2 Reducing Distractions while Eating
  • 2.3 Using Senses to Enhance the Dining Experience
  • 2.4 Creating a Positive Association with Food

Part 2: Mindful Eating Techniques

• Chapter 3: Developing Awareness of Hunger and Fullness

  • 3.1 Recognizing Physical Hunger Cues
  • 3.2 Understanding Emotional Eating Triggers
  • 3.3 Developing a Healthy Relationship with Food
  • 3.4 Practicing Mindful Eating Exercises

• Chapter 4: Savoring Food and Reducing Mindless Eating

  • 4.1 The Importance of Savoring Food
  • 4.2 Strategies for Reducing Mindless Eating
  • 4.3 Using All Senses to Enjoy Food
  • 4.4 Practicing Gratitude for Food

• Chapter 5: Eating in Sync with Nature

  • 5.1 Understanding the Concept of Eating in Sync with Nature
  • 5.2 Benefits of Eating Seasonally
  • 5.3 Practicing Intuitive Eating
  • 5.4 Creating a Healthy Relationship with Food and the Environment

• Chapter 6: Mindful Eating and Emotional Well-being

  • 6.1 The Connection between Mindful Eating and Emotional Well-being
  • 6.2 Strategies for Managing Emotions through Mindful Eating
  • 6.3 Practicing Self-Compassion while Eating
  • 6.4 Cultivating a Positive Body Image

Part 3: Mindful Eating and Nutrition

• Chapter 7: Understanding Nutrition Labels and Food Choices

  • 7.1 Deciphering Nutrition Labels
  • 7.2 Making Informed Food Choices
  • 7.3 Understanding the Impact of Food on Health
  • 7.4 Practicing Mindful Eating with Nutrient-Dense Foods

• Chapter 8: Mindful Eating and Meal Planning

  • 8.1 Creating a Meal Plan that Supports Mindful Eating
  • 8.2 Planning Meals around Whole Foods
  • 8.3 Preparing Healthy Meals in Advance
  • 8.4 Practicing Mindfulness while Cooking

• Chapter 9: Mindful Eating and Social Situations

  • 9.1 Managing Social Pressures to Eat
  • 9.2 Practicing Mindful Eating in Social Situations
  • 9.3 Setting Healthy Boundaries with Food
  • 9.4 Cultivating a Positive Relationship with Food in Social Settings

• Chapter 10: Mindful Eating and Long-term Success

  • 10.1 Creating a Sustainable Mindful Eating Practice
  • 10.2 Overcoming Challenges and Setbacks
  • 10.3 Cultivating Self-Care and Self-Compassion
  • 10.4 Maintaining a Healthy Relationship with Food over Time