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Eat: Transform Your Relationship with Food Through 20 Mindful Exercises to Feel Better and Become More Fulfilled

Eat: Transform Your Relationship with Food Through 20 Mindful Exercises to Feel Better and Become More Fulfilled

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Eat: Transform Your Relationship with Food Through 20 Mindful Exercises to Feel Better and Become More Fulfilled

126 Seiten
1 Stunde
Apr 16, 2020


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!

Apr 16, 2020

Über den Autor

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...

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Eat - Marc-Antoine Landry, MD


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


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



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


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.


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

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