Mindful Dieting, Mindful Eating

Successful dieting requires a change in mindset and emotions around food, eating, exercising, self imageMindful Eating for a Healthy Life by Jon Shore ©2018 and other psychological issues. This is called Mindful Eating. Just changing what you eat for a few days or weeks or fasting for a few hours will not create lasting changes. Over the course of almost 40 years as a psychotherapist I have counseled many clients and patients in making changes to their self image, self esteem and developing personal discipline. I have found that these changes are essential for making lifestyle changes that create a more fulfilling, healthier and happier life.

When I was confronted with my own need to make serious diet and lifestyle changes I had to apply everything I had learned over the years. After successfully practicing what I had preached and proving it to be true for myself I created 2 guided mindfulness meditations for dieting to help others accomplish their own goals. These mindfulness meditations address specific issues that must be addressed when dieting and changing your lifestyle; the physical aspects and the psychological/emotional components. Dealing with both are essential to successfully change your diet and lifestyle. I have also published a book called The Mindful Diet Program to guide you through the processes for changing your diet and lifestyle.

You can download them below and begin Mindful Eating today.

Below is my own personal story. Maybe it will be helpful.

Take care,

My Mindful Dieting Story

Jon Shore November 2017 Mindful Dieting Mindful Eating for a Healthy Life by Jon Shore ©2018In March of 2017 I was diagnosed with Type II Diabetes. It really woke me up. My father had diabetes and I watched him have to inject insulin 2 times a day. His body still deteriorated due to the diabetes. I did not want to end up like that.

I immediately got on the internet and started researching for cures for Type II Diabetes. I read all the information at the American Diabetes Association website and was thoroughly depressed. I was being told that I had a progressive disease with no cure that would last the rest of my life and finally cause my death. I learned that I would have to take progressively stronger medications to control my diabetes and BG, (Blood Glucose levels). I decided that this path was not for me. I knew there had to be a cure for this terrible disease even if all these doctors and pharmaceutical companies were saying that there is no cure.

I read everything I could find on Type II Diabetes. Causes, treatments, reversal and cure. I decided that changing my diet drastically to a low carb high fat diet, LCHF, was the way to go. I found a great deal of good information at the Diet Doctor website. So I did it. I absolutely changed my diet completely from that day. It was very difficult. My body was craving carbohydrates, especially sweets. I had physical flu symptoms for weeks from the body adjusting to this new diet. I used meditation and mindful eating to get through those days. Without meditation I doubt I would have made it. I even created some guided meditation audios that helped me. You can download them here. They are called The Dieting Mindfulness Meditations. There are 2 of them. Use them both every day. They really help with changing your diet.

Changing your diet and lifestyle requires physical, emotional and psychological discipline. Mindfulness meditation helps you develop and maintain that strength and discipline.

I have always been a foodie. I loved great sweets, fruits, pasta, rice and even the occasional fast food. I could not imagine living without all the great chocolates and fresh squeezed juices that I adored. But when I learned what these foods did to my blood sugar levels and my pancreas I realized that I could not continue to eat these things and live.

My diet changed to; no sweets, no fruits, less than 20g of carbs a day, no juices, no sweet drinks, no sugars of any kind except Stevia. Veggies, eggs, cheese, meats, fish, nuts were just fine.

It was an incredibly difficult challenge. My endocrinologist thought I was crazy. She was not supportive at all. I told her that I was going to do this and that I would be the experiment to see if Type II Diabetes could be reversed and cured without medications
and the diet she was recommending.

I checked my BG at least 7 times a day after various meals, exercise, events, activities, etc. I wanted a complete picture of how everything I ate and experienced affected my BG. I kept a record in an app in my phone so that I could look back and see that picture. I found that stress raised BG. I found that lack of proper sleep raised my BG. Lack of exercise raised my BG. Mindfulness, meditation, exercise and calmness lowered my BG. The meditations I was doing helped with the stress and with sleeping. I made sure I walked with my dog and my camera at least 5 km per day and usually more.

After 6 weeks on this diet and lifestyle my BG was completely normal for a non-diabetic person, (3.9–5.6 mmo/L, 70 - 100 mg/dl). My A1C was a little on the high side though, 6.2. But that A1C included the weeks before my BG went down. My cholesterol was also high from all the fat I was eating. So I adjusted the diet to a more low carb low fat diet. I consumed less than 50g of carbs a day and only ate lean chicken, fish and very lean meats. Lots of veggies, eggs, cheeses and still no fruits and juices or sugars. As time went on I had less and less desire for red meat and sweets. I have also lost around 18 pounds, 8.5kg, over the past 8 months.
My pants are all too big but it feels great.

After 3 months more my A1C was 5.2 mmo/L. My BG never went above 5.6, (100), even after a meal.

After 8 months since the beginning of my ‘experiment’ I still checked my BG every morning when IPizza in Naples, Mindful Dieting Mindful Eating for a Healthy Life by Jon Shore ©2018 woke up. It was always in the normal range. Never over 5.6, (100). I walked every day with my dog and camera. I meditated every day to deal with any stress that might arise. I began eating a little fruit. I continued eating fresh veggies and salads, fish, chicken. I began living in southern Italy so I had access to nice olive oil, cheeses and veggies. I ate carbs whenever I felt like it but my need and desire for carbs had decreased tremendously. The cravings were gone. I started eating pizza and pasta at least twice a week for lunch. But my dinners remained small and light.

It has now been 21 months since my initial diagnosis and my initial change in lifestyle. I still check my BG level once a week in the mornings it is usually 4.8. My A1C is 5.0. My cholesterol is fine. I walk at least 4km every day and usually more.
Keto Breakfast by Jon Shore
I eat a large breakfast low carb breakfast, a moderate lunch of whatever I feel like having and a small dinner, usually a salad. I almost never eat after 7pm. If I have a large lunch, I do not eat dinner. If I feel like having some ice cream I have it. I seldom have any desire for sugary deserts. I have never had a sweet drink in 21 months and have no desire for one. Water is my usual drink. I still meditate every day and practice mindful eating as well. I do my best to keep my stress level low and to get a good night’s sleep every night. I have lost about 20kg over the past 21 months and feel in complete control over my weight and diet.

I have changed my lifestyle completely. It is my intention to never go back to eating sweets constantly all day. I will stay on a good healthy diet and get plenty of exercise for the rest of my life. I like having less weight to carry around. I will continue to meditate and do my mindfulness meditations every day. Little by little I will experiment with my diet to see how my pancreas is working and how my cells are dealing with glucose and insulin. As long as my BG and A1C are normal I will continue doing what I am doing.

Is the Type II Diabetes cured? I have no idea yet. Is it reversed? Most certainly.

I have done this with no meds, only diet, exercise and meditation.

Let me close by saying that every human body is a bit different. What worked for me may or may not work for you. In my research I have found that this diet works for most people but do your own research. Obviously, in the short run, it is a lot easier to take a pill or an injection every day than to change your lifestyle. But that leads to nowhere. Changing diet and lifestyle is the long term solution for many people, including me.

Speak with your doctor. Do the research. Find what works for you.
Then do it as if your life depended on it….
because it does.

Take care

December 6th, 2018, San Marco di Castellabate, Italy

I have set up a Facebook Group for those who wish to learn more about mindful dieting, mindful eating, reversing Type II Diabetes, losing weight and changing your lifestyle with Mindfulness. This group is also a place to share your own success stories and to support others. I also post updates on my own progress and events. If you are interested in receiving support for Mindful Eating to reach your own personal goals I will be offering courses and trainings. You can participate in these online courses through the Dieting Mindfully Facebook Group. You can reach this by clicking on the icon

Mindful Eating for a Healthy Life by Jon Shore ©2018

I am making it easy for you to learn Mindful Eating by downloading these two Dieting Mindfulness Meditations and working with my book, The Mindful Diet Program. You can do this right here and right now. Today is a perfect time to start changing your life for the better. Mindfulness meditation is extremely helpful for many reasons but it is essential for making major changes to your eating habits. Work with The Dieting Mindfulness Meditations every day at least in the morning before breakfast and in the evening before dinner. If you practice with them more than that it is all the better. You will need these skills during the transition time your body, mind and emotions adjust to your new lifestyle and diet. You will need these skills for the rest of your life to keep you on track and enjoying life. Practice makes these exercises more effective.

Here are the two Dieting Mindfulness Meditations for you to work with. Each audio program is approximately 15 minutes long so that they do not take much time out of your day to do on a regular basis. You can purchase and download each for only $5.00. There are no subscriptions. Once you purchase the program and download it to your computer, it is yours. Keep it in your computer, your phone, your tablet or mp3 player.

Listen to a Sample of the Dieting Mindfulness Meditation

Listen to a short sample of The Dieting Mindfulness Meditations by Jon Shore

No matter what the purpose of your dieting there are two major components to the process; Physical and Emotional/Psychological. You must be successful at both to be successful at changing and maintaining your diet. You must pay close attention to what you are eating and drinking and you must have a positive emotional and psychological perspective on yourself and life. These two mindfulness meditations address both of these components. Both Mindful Eating training exercises have Jon's soothing voice guiding you and a very subtle metronome beat at 60 beats per minute to facilitate the brain's relaxation response. There are no other sounds or music to distract.

No matter what the purpose of your dieting, these Mindful Eating exercises are designed to assist you. They are ideal for weight loss, diabetes, cancer, heart health, prostatitis and any other illnesses affected by your diet and emotional outlook.

It is strongly recommended that you download both mindfulness meditations for the best chance of success. Also remember that it requires consistent practice to get good at this. The more you practice, the better you will get and the more successful you will become. If you have never tried mindfulness meditation before and have difficulty relaxing with these programs I highly recommend you work with any of
The Progressive Relaxation programs first.
They are available at Light Unlimited Publishing.

The Dieting Mindfulness Meditation - Physical

helps you learn how to relax and to deal with the physical adjustments and potential discomforts of changing your diet and lifestyle. It also teaches you a signal so that you can relax anywhere with just a deep breath.
15 minutes long.

Click Here to Securely Purchase and Download for $5.00
The Dieting Mindfulness Meditation - Physical

The Dieting Mindfulness Meditation - Emotional/Psychological

helps you learn how to relax and to deal with the emotional and psychological adjustments that you must make to be successful at your dietary goals. You will learn how to have a positive self image and to feel deserving of health, balance and well-being. It also teaches you a signal so that you can relax anywhere with just a deep breath.
12 minutes long.

Click Here to Securely Purchase and Download for $5.00
The Dieting Mindfulness Meditation - Emotional/Psychological

*For iPhone and iPad users:

If you are downloading these to an Apple device you will need to download them first to your computer and then transfer them to your iPhone or iPad. Apple does not allow you to download mp3 files directly to your device.

Mindful Eating for a Healthy Life by Jon Shore ©2018

Now Available


The Mindful Diet Program book by Jon Shore Ä 2018

Successful dieting and lifestyle changes require
physical, emotional and psychological adjustments.

The Mindful Diet Program combines dieting, exercise, Meditation, Mindfulness and Mindful Eating which allow you to become aware of how your diet, exercise, psychological and emotional states, habits, reactions, beliefs and other factors affect your physical body
and your life.

The techniques and strategies presented in this book will allow you to be in more control of your weight, physical and mental health and your activities. If you use the tools presented in this book you will learn how to adjust your diet, exercise and lifestyle on a daily basis in accordance with what you and your body need for optimum health and your enjoyment of life. The Mindful Diet Program includes lists of YES and NO foods, exercise suggestions, meditation and mindfulness exercises as well as Mindful Eating exercises.
The book also includes a wealth of references to support your journey.

Jon Shore has been a psychotherapist and meditation teacher for 40 years. The Mindful Diet Program is a result of many years of research and practice. It is especially helpful for those who wish to lose weight, deal with illnesses like Type II Diabetes or for
improving the quality of your day to day life.

Real and lasting change is seldom simple and rarely fast.

If you read this book you will find it very informative. If you put the techniques into practice in your daily life you can change your life. Get started with this program today and you can be well on your way to a healthy, fulfilling and happy future

To purchase
The Mindful Diet Program Book

Purchase the electronic pdf version of the book
$4.99 USD

After your purchase you will receive an email with a link to download the book.
(Adobe Acrobat Free Reader is required)

Mindful Diet Program
The Mindful Diet Program Book is also available in paperback at Amazon

Purchase the Amazon Kindle electronic version of the book at Amazon
by clicking the link below

The Mindful Diet Program Book is also available from most online electronic book sellers

Mindful Eating for a Healthy Life by Jon Shore ©2018

If you are interested in learning more about Mindfulness Meditation you can read a great deal more at my blog,
Life's Answers

If you have any questions regarding your purchase you can reach me by email.Email Jon

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All Rights Reserved on all materials