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Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence, by Susan Albers
Free Ebook Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence, by Susan Albers
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Susan Albers, Psy.D. presents a groundbreaking three-step program for conquering emotional eating—a practical, prescriptive, proactive approach using Emotional Intelligence that will help you slim down, eat healthfully and mindfully, and keep the pounds off.
Introduced by the author of the bestselling The Hormone Cure, Sara Gottfried MD, Eat.Q. goes beyond traditional diet books to explore the link between emotions and eating, revealing how, when you increase your Emotional Intelligence, you naturally increase your ability to successfully manage your weight. Explaining the link between a high Eat.Q. and a good relationship with food, clinical psychologist Dr. Albers guides you through the most common emotional barriers to healthy and mindful eating, and offers 25 tools and techniques you can use to tailor the plan to your individual needs.
Grounded in dozens of clinical studies that associate a low Emotional Intelligence with poor eating habits—including eating past fullness, eating when your angry or bored, and overeating favorite foods—Eat.Q. offers hope and help that works for anyone, no matter how many times they've tried to manage emotional eating in the past.
- Sales Rank: #174703 in eBooks
- Published on: 2013-10-08
- Released on: 2013-10-08
- Format: Kindle eBook
Review
At last-a book on eating well that puts everything you need to know in one place. Brilliant! (Christiane Northrup, MD)
“The key to achieving a long-term love affair with your body (and your food!) isn’t about fad diets or guilt trips to the scale. It’s about harnessing your emotions. Susan’s game plan to turn the proven power of emotional intelligence into eating intelligence means happier, healthier, smarter eating!” (Daphne Oz, chef, bestselling author, and cohost on ABC'S "The Chew")
“This book gives readers a roadmap to help them gain better understanding of why they eat what they eat.” (-Lilian Cheung, D.Sc., R.D.. co-author, Savor-Mindful Eating, Mindful Life, Director of Health Promotion & Communication, Dept. of Nutrition, Harvard School of Public Health)
Most dieters build elaborate castles on shifting sand. Dr. Albers shows you how to shore up a solid emotional and mental foundation to sustain a healthy diet for years to come. If you want your healthy eating plan to last, read Eat.Q. (Shirzad Chamine, author of Positive Intelligence)
Susan Albers has done it again. EAT.Q is full of effective and practical tools that illuminate how we have the capacity, with our own awareness and hearts to have a wiser relationship to food and step into a life of greater nourishment, freedom and joy. (Elisha Goldstein, PhD, author of The Now Effect and co-author of A Mindfulness-Based Stress Reduction Workbook)
From the Back Cover
If you've ever asked yourself, "Why do I know how to eat healthier to lose weight but don't do it?" this is the perfect book for you.
Susan Albers, Psy.D., a psychologist at the Cleveland Clinic Family Health Center, has discovered that the key to successful weight loss is not physical exercise, calorie counting, or even willpower—it's emotional intelligence (EI). EI includes the noncognitive aspects of intelligence, such as optimism, impulse control, empathy, and the ability to manage stress, which are predictors of future success—including the ability to lose weight and to keep it off long-term. (In contrast, lacking these skills can ignite nutritional neuroses, food phobias, and disordered eating that can cause cravings, binges, and weight gain.)
EI skills have traditionally been used to help people navigate their relationships with other people, but Dr. Albers has learned how to use them to help people strengthen their relationship with food. Even the smartest people can struggle with their emotional intelligence, which can keep us locked in a vicious cycle of dieting failure.
In Eat.Q., Dr. Albers uniquely and innovatively applies both self-help and business wisdom to weight loss for optimum success. You learn what your personal style is as it relates to your Eat.Q., and Albers helps you identify exactly what issues you have with eating. She discusses all different kinds of eating styles and explains each of the strategies, allowing you to customize her program to suit your total Eat.Q. profile—including your personal schedule, understanding what you eat and why, and how cravings, environment, and mood affect your relationship with food. She gives you specifics, teaching you how to refine your needs and desires to achieve better results.
Increase your Eat.Q. to eat better, drop excess pounds, and settle at a healthy weight for the long-term. It's a revolutionary new way of eating better and feeling great about your body that will release you from the craziness of yo-yo dieting once and for all.
About the Author
Dr. Susan Albers is a licensed clinical psychologist at the Cleveland Clinic who specializes in weight loss, body image, and emotional eating. She graduated from the University of Denver and completed a postdoctoral fellowship at Stanford University. Dr. Albers has been a guest on The Dr. Oz Show, CNN, and NPR, and is frequently interviewed by Prevention; O, the Oprah Magazine; Family Circle; and The Wall Street Journal.
Most helpful customer reviews
39 of 40 people found the following review helpful.
a unique synthesis of ideas that can lead to weight loss or other goals
By V. Schucht
Most of us have heard of Emotional Intelligence (EI) and of course IQ. Well, Eat.Q. is concept that blends your knowledge of nutrition (what you know you should do) with mindfulness and EI skills in order to help you make healthy choices and lose weight (if that is your goal). Eat.Q. is a technique which asks you to "press the pause button" before you eat anything and make a quick assessment as follows: first, identify how you are feeling. next, accept that you have these feelings (instead of stuffing them down or trying to escape from them). and finally use these feelings to help you make a decision about what and what not to eat. The author provides a thorough description of each of these steps along with tips and tools to help you accomplish each one. With practice, this will all become second nature and you will be able to face each "moment of decision" with a mindful pause during which you use your emotions to help guide you to a smart decision that is in line with your goals. Brilliantly simple!
If you have never dabbled in the arenas of mindfulness or Emotional Intelligence before, there will certainly be a learning curve. But it's all so logical (even for my very scientifically minded left brain!) that it doesn't seem like a chore or anything that is impossible to do. It's just something you need to work on and practice in order to achieve success.
Although this is billed as a weight-loss book (see the subtitle) I think it is important to point out that this is more of a Mindful Eating book. Good to know this for two reasons... First, if it is your goal to lose weight, then that's perfect. the Eat.Q. concept can definitely get you there. There isn't any talk of what or how much to eat, but there are plenty of tools and concepts that will lead to weight loss. And second, if your goal isn't weight loss, this book is still for you because it is a book that gives you the tools to use your emotions to help you make the choices consistent with your goals (eating more healthful foods, or eating mindfully, or trying to stay young longer... whatever it may be).
I highly recommend this book without reservation. I definitely plan to use these concepts in my journey to become a more mindful eater. I will try to remember to update this review to let you know how I am doing (as I mentioned, there is a learning curve!!). My only criticism would be that the book is fairly heavy with information and not something to get through at a quick pace. There is a lot of supporting information... scientific studies, case studies, additional information boxes, checklists, and quizzes. I don't mind this myself... I like to have a lot of information and then I can sift through it to use what I need and leave (or skim) what I don't. But for some who would like a quick and to-the-point guide, some of this may seem superfluous. It's actually all good information and it all really reinforces and drives home the concepts.
21 of 22 people found the following review helpful.
Rasie your Eat.Q. !
By Deb
Put down those diet books, and raise your Eat.Q. instead.
A synthesis of the concepts of emotional intelligence (EI), emotional eating, and mindfulness, Eat.Q. is the capacity to make healthy food choices from an insight-driven mindset vs. an emotion-driven one.
To raise your Eat.Q., Susan Albers presents her EAT method (which, thankfully, is anything but a diet!):
"A combination of mindfulness and emotion-regulation skills adapted from the EI model, EAT helps you harness your emotional intelligence to alter your relationship with food and make healthy eating decisions. It can help you manage your eating, withstand cravings, and recover from slips or binges, even if you've struggled in the past. Here's your direction: increase your EI, and you increase your ability to stop emotional eating...However, to make the best use of this new tool, you must be willing to see the `problem' of overeating in a new way. It's not a nail you can pound into submission with a hammer--this is, with dieting. It's a mind-body issue that restriction can't fix." (p. 60)
Appropriately enough, her book is like a delicious three course meal. The first part of the book looks at how the four dimensions of emotional intelligence (EI)--the abilities to perceive, understand, use, and manage feelings--influence your relationship with food. By strengthening these abilities, you'll be more likely to take a mindful pause and respond vs. react when it comes to making food decisions. The second part of the book explores the common barriers to raising Eat.Q.: dieting, pleasure seeking, social eating, stress, and emotional trauma. (Ring any bells with you?) The final part of the book presents 25 tools for putting the EAT method into your daily practice.
Just to whet your appetite, here's the list of those tools:
*E*: Embracing Your Feelings, Learning to Reconnect
1. Build Your Emotional Vocabulary
2. Words That Make You Go "Mmm"
3. Be Here
4. Firm Your Muscles, Firm Your Resolve
5. Emotional Status Updates
6. Rating *Want* to Eat Versus *Need* to Eat
7. The Mindful Bite
8. Open Mind, Closed Mind
*A*: Accepting Your Emotions, Understanding Their Meaning
9. Play to Your Strengths
10. Mental Makeover: Reframe That Feeling
11. Try a Little Tenderness
12. Predict Your Emotional "Weather"
13. Take a "Time-In"
14. Give Habits the Slip
15. Squash Your Desire to Emotionally Eat--Write Away
16. Dig In to a Therapeutic Dose of Produce
*T*: Turning to New, Positive Alternatives to Eating
17. Taming Your Impulses
18. Empowering Words
19. Eat.Q. "Yoga"
20. The Craving Block
21. Believe It, Achieve It
22. Cash Only, Please
23. Ordering Up Emotionally Intelligent Eating
24. Follow Your Nose
25. A Tool for the Chew-Happy
Realistic, resourceful, and really, really good, Susan's book clearly delivers on its hope:
"I can't promise that you'll always manage every feeling or always make the eating decision that benefits your health and well-being. But as you learn more about the emotions that drive you to seek comfort in food and sometimes sabotage your decisions, I hope you'll feel an incredible transformation and awareness grow within you. You'll be able to move ten steps ahead of and actually stop emotional eating in its tracks--now, not after the fact...My goal is to help you exit diet mode--the emotion-driven state of mind that persuades you that merely restricting your food intake will result in permanent weight loss--and enter Eat.Q. mode. There's a world of difference. Diet mode is `you feel it, you eat it,' while Eat.Q. mode is `you feel it, you use it.'"
(pp. 32, 86-87)
So, if you want to raise your Eat.Q., I highly recommend (mindfully) eating up this book.
29 of 32 people found the following review helpful.
Addresses the cause of overeating, not the symptoms!
By Talvi
Eat Q is a straightforward and somewhat dense book about understanding the emotional and psychological reasons for overeating (and how to approach the changes needed to fix that behavior). Unlike diets, which most often rely on eating less food or only certain types of food, Eat Q goes to the root of the matter and explains all the complex motivators, triggers, signals, and impulses that so often causes the weight in the first place. As such, it provides a much more sustainable long term weight loss and health goal since it addresses the problems, not the symptoms, that led to the weight gain.
The author presents the information in a very straightforward, if dry (the few graphics in the book are simple black and white power-point type graphs), presentation of the facts using case studies and patient experiences upon which to draw her conclusions. As such, the book does not pander or talk down to the reader and definitely isn't an empty 'rah rah' cheerleader tome bent on a quick high that ebbs shortly after the book is finished. Which isn't to say the book isn't motivating - since the author provides a very clear and easy way to address the stress or emotional overeating problem and finally break the cycle that so many people find themselves in with career dieting.
The book is broken down into three parts: What is Eat Q (identifying emotional eating and addressing it), Barriers to Eat Q (dieting, pleasure seeking, social eating, stress, trauma), and Tools for Success (embracing feelings, accepting emotions, turning to positive eating).
In all, although the book is a bit dry with a lot of psychology terms and acronyms (too many acronyms, to be honest), I found this to be a very informative book and look forward to using a lot of the solutions presented within. This is the perfect book for an online reader like a kindle.
Received as an ARC from the publisher.
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