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“These pathologies of imbalance are driven by many complex factors in society itself. Sadly, they have resulted in cultural norms that support particular brands of delusion, obsession, and endless preoccupation with how much the body weighs.”
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“It doesn’t take much in the way of attention to realize that much of our lives are caught up in a preoccupation with the past and future at the expense of the present moment, the only time any of us ever have to nurture ourselves, to see, to learn, to grow, to change, to heal, to express our feelings, to love, and above all to live.”
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“If we are always on the way to someplace else, to some better now, when we will be thinner, or happier, or more accomplished, or whatever it is, then we can never be in wise relationship with this moment and love ourselves as we actually are.”
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“The problem is not in our food. Food is just food. It is neither good nor bad.”
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“The source of the problem lies in the thinking mind and the feeling heart.”
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“Mindfulness is the perfect tool for the delicate operation of laying open the inner workings of these two most essential organs.”
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“Mindfulness is awareness without judgment or criticism.”
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“Mindful eating is not directed by charts, tables, pyramids, or scales. It is not dictated by an expert. It is directed by your own inner experiences, moment by moment.”
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“Your experience is unique. Therefore you are the expert.”
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“This book is not about diets or rules. It is about exploring what we already have and appreciating everything we are doing.”
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“When we are able to fully appreciate the basic activities of eating and drinking, we discover an ancient secret, the secret of how to become content and at ease.”
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“the mind has two distinct functions, thinking and awareness.”
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“When the thinking function is turned up, the awareness function is turned down.”
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“To be mindful means to have the mind full, completely full, of what is happening now.”
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“Where do you “look” in your body to decide how hungry you are?”
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“Some of our experiences of hunger are not hunger for food, but when we feel them, we mistakenly try to relieve them by eating.”
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“When we stop and look with awareness, we connect.”
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“A brief connection like this can lift our mood, feeding our heart for hours.”
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“When we just look, anything we see becomes beautiful: cracks in a sidewalk, a dead plant, the wrinkled hands of an old woman.”
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“Eating is one of the most intimate and sensuous acts we humans engage in. When we take time to be mindful of how food feels in our fingers, on our lips, to our tongue, we increase the pleasure of this intimate experience—the experience of just eating.”
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“In one study friends in different countries were observed having a conversation in a café. English people did not touch at all, Americans touched twice in an hour, French people touched 110 times, and Puerto Ricans touched 180 times, or an average of three times a minute!”
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“We need to learn healthy ways to satisfy our natural hunger to be touched.”
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“Part of our pleasure in eating comes from what we hear.”
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“disharmony with food begins with lack of awareness within the body, heart, and mind”
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“What we call the “taste” or “flavor” of a food is almost entirely the smell of the food”
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“Our tongues are actually able to taste only five flavors: sweet, salty, sour, bitter, and umami (a savory or meaty taste)”
"Nuestras lenguas son capaces de saborear solo cinco sabores: dulce, salado, ácido, amargo y umami (un sabor salado o carnoso)"
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“The difference between what we each think is delicious or revolting is largely due to conditioning. It depends upon what we were taught was good to eat and drink by our family and culture.”
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“we don’t need stronger flavoring but the presence of awareness”
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“if you want to have a party in the mouth, the mind has to be invited”
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“a few minutes of mindful eating each day, can begin a change that will bring us to a different way of experiencing the world around and within us”
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“When we eat mindfully, we are paying attention to the constant changes in the mouth that make up variety.”
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“If you fast for over three days, the hunger pangs and growling disappear. The abdomen feels flat, quiet, and comfortable. This tells us that stomach hunger is not a permanent, solid feature of our lives, one whose urging we must obey.”
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“The stomach does not care about flavors. The stomach cares about volume. Actually, about stretch.”
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“when we are worried about something, our stomach signals distress, which we mistake for hunger, which leads us to eat”
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“I put my feet up for a moment (if only in my mind) and have a slow cup of tea, or peel an orange and eat each bite slowly. I take a short nap or walk outside for a few minutes, feeding my eyes on the many colors of green.
I return, refreshed by the short pause, having stepped off the cycle of trying to treat worry and other uncomfortable emotions in the mind by filling my poor stomach with food.”
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“Medical scientists are realizing that the digestive system is rich in nerves, so rich that they are speaking of it as a “second brain” in the abdomen.”
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“The Japanese have known this for a long time. They have an expression, haragei, which means “stomach wisdom.”
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“We received conflicting messages from our parents, from our peers, from advertising and health classes, from scientific research and diet doctors, and from movies and mirrors.”
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“There are many ways to be kind to ourselves.”
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“If they are hungry, for what? Liquid or solid? Vegetables? Root or leafy? Fruit? Citrus or not? Salt? Starch? Protein?”
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“In the context of eating, finding the middle way means not clinging to any food and not hating any food.”
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“Our modern minds believed what putative “science” and old wives’ tales in magazines told us and overrode the wisdom of our bodies.”
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“Our minds do not always tell us the truth.”
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“The mind knows that knowledge is always changing, so it can never be at ease.”
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“The mind is truly content only when it becomes quiet.”
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“When we are filled with awareness, we become filled with satisfaction.”
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“I take myself out to an ice cream shop, take my time choosing a flavor, and savor every lick. It is a ritual that feeds the hunger of my heart. I am honoring the kindness of my parents and my earnest wish that every child could be so lovingly nourished.”
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“We cannot depend upon food to fill the empty place in our heart. Ultimately what must nourish our heart is intimacy with this very moment.”
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“All things, just as they are, are perfect satisfaction.”
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“When, between meals, you feel the impulse to have a snack or a drink, please look at what emotions you were feeling or what thoughts you were thinking just before that impulse arose.
If you have the snack or drink, does anything change?”
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“When we eat and look deeply into our food, we are in the company of many beings: the plants, animals, and people whose life energy was poured into the food on our plate.”
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“Who Is Hungry in There?
This is the most important exercise in this book. It is the essence of mindful eating. Please do it at every meal, until it becomes second nature.”
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“People eat not because their body needs food, but because they are anxious or sad, or because the clock says it’s lunchtime, or because “everyone else is eating,” or because “it would be a waste of good food to throw it away,” or because “there might not be any left later.”
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“Only food or drink will satisfy stomach and cellular hunger; however, there are many alternatives to food for satisfying the other seven types of hunger.”
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“To review: the parts of the body and the senses we look to are the eyes, touch, ears, nose, mouth, stomach, cells, mind, and heart.”
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“Each of us has habits we developed in childhood to take care of ourselves. In childhood they saved us from suffering. As adults these habits can become compulsions and cause us a great deal of suffering.”
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“You don’t have to give up food. You have to give up the obsession with food (and body image) that has you imprisoned.”
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“People can make little nests in that prison. That nest can be lined with food. You have to have courage, step out of that prison, one step at a time, and learn to be guided by what is true now (not by what used to be true when you were a child). The first step is to listen to your body, heart, and mind. That is what we call checking in with the Nine Hungers.”
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“Awareness brings choice and choice brings freedom.”
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“Food itself is intrinsically neither good nor bad. We learn “good food” or “bad food” through experience.”
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“Our minds and bodies have formed this link: stress + warm drink → comfort (lessening of stress).”
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“You might confuse the sensations of anxiety and hunger, eating to relieve “hunger pangs” that actually are gastrointestinal signals of emotional distress.”
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“Because the family table was the scene of unhappiness, you may feel subtle anxiety when you sit down at a table to eat. Thus you prefer to eat standing up at the refrigerator or in the kitchen.”
Nota: esto es lo que me pasa a mí.
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“When I was an intern working forty-eight-hour shifts, I would go down to the X-ray department at night, lie on the warm developing machine, and eat a frozen Ding Dong. I don’t even like Ding Dongs, but the cold sugar and warm metal helped numb my physical and mental stress so I could continue to work with others who were in worse distress.”
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“The point of mindful eating is not to forbid ourselves to ever use food in this way.”
"El objetivo de comer conscientemente no es prohibirnos usar los alimentos de esta manera".
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“The point is that by eating with mindfulness we can become aware of the seductive power of the call to go unconscious.”
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“As we become aware, we are creating a larger frame around what is happening in our body-mind complex. This larger space gives us flexibility, the freedom to live life on purpose. With each conscious choice, whether we ultimately choose a Ding Dong or a protein shake, a greater degree of sanity enters our life.”
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“Most of the time we talk about anger as a destructive emotion, one that we work to dissolve. But anger can be a powerful teacher. It is a call to wake up, a signal that an unconscious pattern has been activated, that our illusions, our invisible protective ego defense shields, have been poked. Once they have been poked, they are no longer invisible.”
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“How can we break old habit patterns? The answer is deceptively simple but not so easy to carry out. We break old habits by being aware of them and by not moving. “Being aware and not moving” means not speaking, not doing anything with the body.”
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“Moving either the mouth or body is what Buddhists call karma.”
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“We will even be able to smile at the absurdity of the many schemes of our mind.”
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“The Buddha said that it does not matter if we desire something or hate it, we are still tethered like a dog to a stake.”
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“If we binge on meat or if we are a fanatical vegetarian, we are still tethered to the same stake (or steak).”
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“In the twenty-first century, a child dies of hunger every five seconds somewhere on this earth.”
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“She says they did not realize that stomach hunger and some aspects of cellular hunger diminish with surgery, but the other seven hungers, eye, nose, ear, touch, mind, mouth, and heart, are still active.”
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“As long as our habit patterns are hidden backstage, they will remain unchanged. As soon as we bring them up onto the stage of our mind and shine the spotlight of awareness on them, they will inevitably change.”
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“For example, once we see that whenever we are stressed we soothe ourselves with vanilla ice cream, this habit will begin to loosen its hold on us.”
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“The next step is to change our behavior.”
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“If we are able to experience the impulse to eat in an unhealthy way and not act upon it, even once in a while, this is wonderful.”
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“As our brain capacity increased, so did our need for sugar, the brain’s fuel.”
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“Our human brain comprises one fifth of our body by weight, but it requires more glucose than the rest of our body.”
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“In the Buddhist teachings “right” means appropriate, beneficial, leading to happiness and freedom.”
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“Food is energy. It is actually sunlight, which is converted into plants and then into animals.”
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“When we eat, we are taking in the energy of sunlight. When we live our lives, we are releasing and spending that energy.”
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“If our weight stays constant, it is a sure sign that the energy flowing into our body is equal to the energy flowing out.”
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“I watched to see what caused the window to appear. I found that it opened when I was feeling anxious, tired, or hungry.”
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“Most people find that it takes about two days to experience what lies on the “other side” of hunger. ”
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“Consistency is not in the inner critic’s job description. Remember, its only job is to criticize. It will criticize A and not-A equally.”
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“The inner critic depends upon comparison, and when we are fully aware in the present moment, when there is no past or future in our mind’s awareness, there is nothing to compare.”
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“There is only what is, as it is. The inner critic disappears.
This is part of the power of mindfulness. ”
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“When this trio, the inner perfectionist, pusher, and critic, get a grip on any area of your life, they have the power to destroy it. ”
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“Actually—and at times incredibly—these inner voices are trying to help us. Without the inner perfectionist we’d never be inspired by another person’s achievements or adopt role models. Without the inner pusher we’d just lie around all day. Without the inner critic we’d never notice where we’ve fallen short and need to improve.”
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“An essential aspect of mindfulness is to see through these voices, to not be caught or fooled by them. They are driven by fear, and fear distorts clarity.”
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“The mind is constantly producing thoughts. That’s what it does. But we don’t have to believe our minds all the time.”
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“I find that each minute of meditation is returned two- or threefold in clarity, equanimity, and efficiency during a busy day.”
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“Somehow, when we have too much, something happens to our sense of gratitude, and when we lose touch with gratitude, we become increasingly dissatisfied with our lives.”
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"Probióticos, y se encuentran en ciertos alimentos cultivados o fermentados, incluido el yogur no pasteurizado, kéfir de agua o leche, kombucha, miso, tempeh y kimchi o chucrut".
“Prebióticos:
legumbres (frijoles, guisantes y lentejas),
plátanos,
tubérculos como zanahorias, cebollas y papas blancas y dulces,
nueces,
cereales integrales como avena y salvado,
aguacates,
brócoli,
coliflor,
apio,
calabacín y pieles de frutas ".
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“a feeling of dissatisfaction, a persistent feeling that things are not as they should be.”
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“Tibetan doctors recommend dividing the stomach into fourths. One fourth is for food, two fourths are for liquids, and one fourth should remain empty.”
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“Our mind also is considered a sense organ in Buddhism. This is a surprise to many people. It is a sense organ that gathers the input from the other sense organs, and it also perceives thought.”
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“Anything can be a gate to a deeper truth”
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“Actually there is no gate at all, but our confused and distracted minds present us with a convincing illusion of walls with gates that are closed, blocking our access to Eden’s garden.”
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“True nature” is wide open and always apparent.”
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“When we are able to find happiness in the most basic activities of our lives—breathing, walking, eating, drinking, and lying down to sleep—we discover an ancient secret, the secret of how to become truly happy and at ease in our lives.”
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“Awareness is the key to change. Once we are aware of something, it cannot remain the same.”
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“Awareness plus small changes in our automatic behaviors can produce large changes over time.”
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“Awareness means choice and choice means freedom.”
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“At least once a week, eat an entire meal in silence and mindfulness.”
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“know when it is not the body but the heart that is asking to be fed. Give it the nutrition that fills it up. That nutrition could be meditation or prayer, walking, being in nature, listening to or making music, playing with a pet, fixing food for someone you love or who needs help, or just sitting and being present with people.”
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Sábado, 30 octubre 2021
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