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Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time [Kindle Edition]

Pavel Somov
3.0 out of 5 stars  See all reviews (4 customer reviews)

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Book Description

Do you use food to comfort yourself when you're feeling depressed or stressed? Do you sometimes eat simply because you're bored? There are so many opportunities to snack and overeat mindlessly, it's no wonder that most diets fail. But mindless eating can lead to health problems, obesity, and a feeling that you've lost control.

Eating the Moment offers 141 mindfulness activities to help you listen to your body, understand why you're eating, and control your cravings if you're eating out of habit or because of your emotions. You won't find any start dates, dieting tips, or meal plans in this book, just practical and meaningful exercises to help you end mindless eating and begin nourishing yourself in healthy and fulfilling ways.

Visit the author's blog at: or keep a food journal with the mindful eating tracker:

Product Description


""Eating the Moment" is a thoughtful feast for those who want to understand the psychology of eating and how to overcome mindlessness with food. The 141 eating practices are easy-to-grasp appetizers for becoming more aware, overcoming craving, and transforming your experience with food. If you have ever wanted a primer on eating skills that you never learned at home or in school, this book is an excellent place to start. --Donald Altman, author of "Meal by Meal" and "Art of the Inner Meal"

About the Author

Pavel G. Somov. Ph.D., is a clinical psychologist in private practice in Pittsburgh, PA. The mindful-eating program presented in this book uses techniques and tools he developed for his clients. He has successfully used similar mindfulness-based interventions with substance abusers in recovery. Somov emigrated from Russia at the age of twenty-one and became a US citizen in 1996. He received his Ph.D. in counseling psychology from the State University of New York at Buffalo in 2000

Product details

  • Format: Kindle Edition
  • File Size: 347 KB
  • Print Length: 210 pages
  • Page Numbers Source ISBN: 1572245433
  • Publisher: New Harbinger Publications; 1 edition (1 Nov. 2008)
  • Sold by: Amazon Media EU S.à r.l.
  • Language: English
  • ASIN: B00BQWB3H0
  • Text-to-Speech: Enabled
  • X-Ray:
  • Word Wise: Not Enabled
  • Average Customer Review: 3.0 out of 5 stars  See all reviews (4 customer reviews)
  • Amazon Bestsellers Rank: #227,687 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

3.0 out of 5 stars
3.0 out of 5 stars
Most Helpful Customer Reviews
7 of 7 people found the following review helpful
4.0 out of 5 stars No-nonsense, practical and interesting 12 Jan. 2010
Format:Paperback|Verified Purchase
In a direct, down-to-earth, concise and frank style, without esoteric babbling or page-filling, the author guides you with practical propositions, commentaries, observations, and interesting psychological and physiological facts you can't deny (but always unconciously have, in many cases), into becoming more aware of all the things that happen in your body and mind related to eating. Simply becoming aware of what happens when you eat, digest, or feel hungry, is in my experience already enough to initiate a huge change in how, what, how much, and when you eat, and this book can be a good help.
This is a book purely aimed at helping you become a more mindful eater - no diet plans or nutritional or health-related information about specific foods or diets. It is about emancipating...

I personally appreciate the no-nonsense tone, which is a difference from many other books about mindfulness that tend to be a bit "floaty" and too "nice" for me.

In the same line, I can also recommend One Bowl: A Guide to Eating for Body and Spirit...
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1.0 out of 5 stars Never judge a book by the cover 12 Dec. 2014
Format:Paperback|Verified Purchase
Huge disappointment. Manages to say very little and what it does say isn't worth saying. I wasted my money please do not waste yours on this rubbish.
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4 of 6 people found the following review helpful
By love reading TOP 1000 REVIEWER VINE VOICE
Format:Paperback|Verified Purchase
These are very good common sense approaches to eating and about being mindful to what you are eating. I do believe it is so true of many people with weight problems that they have gulped the food down before really appreciating it - me anyway. So good advice here but the only problem is I keep forgetting to use it so nothing really has changed for me.
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0 of 1 people found the following review helpful
4.0 out of 5 stars useful and practical 16 May 2010
By Red
Format:Paperback|Verified Purchase
Full of useful and practical tips for the daily practice of mindful eating. Would also strongly recommend Mindful eating by Jan Chozen Bays (my personal favourite book in this category).
Mindful Eating: Free Yourself from Overeating and Other Unhealthy Relationships with Food
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Most Helpful Customer Reviews on (beta) 4.5 out of 5 stars  38 reviews
99 of 106 people found the following review helpful
5.0 out of 5 stars An excellent, very helpful book 12 Jan. 2009
By SisterGoldenHair - Published on
I wish I would have found this book years ago. I've been a yo-yo dieter for over 30 years. And I used food to take care of my needs, during stressful situations and to calm me. For me "control" has never worked, there was no way to control my cravings or to control my appetite or even to control my feelings and therefore diets actually have never worked in the long run.

But Dr. Somov has showed me easy to follow ways to be conscious of my cravings and to take care of them or just to let them be. Even though my life is still the same - still enough stress and a huge work load - I dont reach for the cookie bowl anymore and - for the first time in my life since I have been a child I eat according to my needs. I always new that the cure for this eating problem lies within me and Dr. Somov has just showed me the way. Thank you so much for this long-distance therapy, I hope your book will be translated and published all over the world.
55 of 59 people found the following review helpful
5.0 out of 5 stars Mindful practice 12 Dec. 2008
By S. T. Meier - Published on
This book is for individuals who understand there are no "miracle diets." Rather, it is a sophisticated read, in straightforward language, that proposes that the solutions many individuals use to deal with overeating can become problems of their own. Dr. Somov points out that diets typically are short-term efforts to lose weight, when what is needed is a long-term change in how one lives. Thus, as a part of an effort to increase one's mindfulness, Dr. Somov presents a set of 141 practices to increase our awareness around food and eating. These including noticing what triggers our eating, what foods we crave, even what thoughts and feelings are associated with different types of eating.
33 of 35 people found the following review helpful
5.0 out of 5 stars Transformative Book to Help End Emotional Eating and Lose Weight 14 July 2011
By SimplyHealthywithSheena - Published on
Format:Paperback|Verified Purchase
I am a holistic health coach who works with emotional eaters who want to lose weight, increase energy, decrease cravings, and heal their relationships with food and with themselves. I'm also someone who has struggled with emotional eating throughout her life and this book has been incredibly helpful in healing my own disordered eating and has helped me shape my methods with my clients.

1) Dual Approach to Ending EE (Emotional Eating)
I've read a lot of books regarding EE and this is the first book that I find approaches the issue from both an emotional one and a neurological one. What I mean is, you can
only delve into your childhood for so long to try to figure out why you are an EE. It's incredibly helpful to tell your story and to figure out what caused you to start EE in
the first place... I think all that has a place in this process. However, I also believe that if you eat a certain way for so long, your brain becomes habituated to that. Even
if you are finally in a place of no longer having quite those same emotions that you did when you began EE, your brain is so used to sending out signals to EE at a certain
time and/or in a certain way that it can be very challenging to change. You really need to look at this issue as one in need of rewiring your brain. This really is the first
book that I've read on this topic that approaches EE from a place of emotion and brain chemistry, and that's why I think it in particular is so transformative.
2) "Easy" Exercises
Although these exercises aren't easy in the sense that you really are trying to change long-held habits and mindsets, there are so many different exercises to try and they're
explained in an easy-to-understand manner, it makes it feel so manageable to being this process.

I highly, highly recommend this book. Ending EE is a challenge, but this is one of the best books I've read so far in overcoming that challenge. I will continue to use it for myself and with my clients.
27 of 29 people found the following review helpful
4.0 out of 5 stars Experiential Learning, Not Knowledge Acquisition 12 Nov. 2011
By OneHeart - Published on
Format:Kindle Edition|Verified Purchase
To *really* benefit, you must do the exercises, not just read them.
Somov's book is different from other books I've read on either diet or Buddhism in that his focus seems to be on specific experiments that readers will do on themselves, not on advice or meditation, though both of those appear here, too.
Activities leading to discoveries:
I like this better than other books on related topics because it's not just "talk" that will raise our awareness. Somov suggests activities that will show us the root causes of our own particular idiosyncrasies.
-For example, he asks that we study a menu's photos and words and to take notes on what stirs us (he offers helpful how-to details).
-Another example: He asks that we under-eat one day and indulge another day, with note-taking, then compare and contrast physical sensations.
Needs a companion journal:
I wish he had created a slim journal to go with this book, something with the exercises alone, with columns and prompts already written in, with space for our own note-taking, so we could just pick that up and start using it ASAP.
Good example of companion journal:
Since I didn't find such a journal (I looked online), I will have to sit down to re-read certain passages, with some clean pieces of paper in hand, to create my own notebook, concentrating without distraction to get the instructions down before I can begin.
Not that this will be hard. It's just that I would have purchased a companion journal had there been one. A good example is "The Mayo Clinic Diet Journal," which I have used with success.
Experiential learning is most effective:
In my work life, I give workshops and train professionals to do their jobs differently. I recognize in Somov's book some of the success factors of my workshops. He emphasizes experiential learning over knowledge acquisition.
21 of 23 people found the following review helpful
5.0 out of 5 stars Elevated Awareness 17 Nov. 2008
By M. Loman Barnett - Published on
Pavel Somov has poured his years of practical experience as a clinical Psychologist focusing on addictive behaviors into his latest book; "Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time". Part psychology, part physiology and part scientific exercise, Eating the Moment seeks to elevate the awareness of readers through a unique approach to attentive eating. This is not a diet book, per say, in that its focus is on the readers perception of food and the reasons behind why we eat... and often, over eat. The 141 Practices range from simple and thought provoking that can be performed at the moment of reading to the complex, sometimes bordering on laconical, that actually go the furthest in elevating the readers awareness. At its core, Eating the Moment is an Eastern style approach to what is a Western style problem. Further, it revives a perspective long lost for many developed countries in which food is always as readily available as the next drive through window, in that it strives to make the reader aware of bodily signals (physiological) of the need to eat vs. environmental (psychological) or even Pavlovian triggers learned over a lifetime of over abundance and eating on auto-pilot.
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