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From the renowned Duke Integrative Medicine center, The Mindful Diet is the first book to combine health psychology with cutting-edge nutrition research to deliver an up-to-the-minute method for eating mindfully and breaking the yo-yo diet cycle. It might seem counterintuitive, but learning to tune in to the flavor of food–eating mindfully–can help you curb overeating and indulge your cravings in a healthy way. Whether you consider yourself a healthy eater or a “junk-food junkie,” and whatever flavors or particular foods are your weakness, you can learn a lot from adopting a connoisseur’s approach. Lydia, who had a weakness for onion rings, practiced eating them mindfully instead, attending to flavor. The foundation of Integrative Health Coaching is based on the Wheel of Health Model at Duke Integrative Medicine and mindfulness principles.
I will guide you to help you connect your personal values to the important goal of achieving a healthier life and work with you as a whole person.
It’s especially helpful to people who struggle with weight, who often shut off their awareness of their bodies out of fear, anxiety, or distress over how they think they look or what their physical limitations might be.
Grounded in scientific research, The Mindful Diet examines how what we choose to eat and drink affects our body on a biochemical level, and how we can become aware of our own internal signals through the practice of mindfulness. Now scan your neck and face, allowing yourself to notice any sensations that you may be feeling in these areas.

Whether you’re eating a salad or a Snickers bar, practice shifting the way that you attend to flavor.
If you’re craving a cookie, for instance, you can certainly try to wait out the craving or substitute something naturally sweet.
Integrative Health Coaching provides support through transitions such as grief from loss, divorce, end of life assistance, relocation and retirement. The Body Scan helps us “be” in the body–as opposed to thinking about it–focusing on different areas in order to notice the signals it might be sending you.
Again, as you breathe in, attend to your lungs and chest, and the sensations you experience in these areas. From The Mindful Diet: How to Transform Your Relationship with Food for Lasting Weight Loss and Vibrant Health. But you can also go ahead and have the cookie, eating it slowly and in small bites, with great attention and mindfulness. You can do this whether you’re alone in a quiet room or with a big group in a noisy restaurant. Focus your senses on its mouthfeel, texture, and flavor— and ask yourself after each bite whether you’ve had enough.

And by slowing way down, instead of gobbling them quickly, she got to experience what cold onion rings tasted like: soggy and unappealing. Direct your breathing to them, so that it feels as if you are breathing in through your feet and out from your feet. If you find that you are thinking about, rather than experiencing, sensations in your thigh area, see if you can just notice the thoughts, but redirect your attention to the sensations.
You’ll likely get just as much satisfaction from a few bites as from the whole thing—and you’ll miss out on the negative consequences of overeating.
But by experiencing her former obsession as unpleasant, she found that she stopped obsessing about onion rings.

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