Cognitive Structures and Dieting Habits:

         An Interconnected Approach to Health. Aug. 23

Summary: Cognitive structures, such as schemas and representations, beliefs, and mindsets, are known to impact on information processing and decision-making, but so are food nutrients. Recent research has shed light on the impact of specific nutrients, such as sugar and certain fats on our emotional and cognitive functions, including decision-making, and behavior. Diets high in these substances have shown to impact information processing and decision-making, leading to suboptimal decisions in food consumption. However, diet alone cannot be considered the sole determinant of an individual's dietary choices and outcomes, particularly in terms of dieting success, optimal health, and enhanced cognitive abilities. It is essential to consider other influential factors that significantly impact eating habits and the effectiveness of dieting efforts. Thoughts and mindsets surrounding food, such as our relationship with eating and our attitudes towards different types of diets, can heavily influence our dietary habits. Additionally, social and economic factors, such as income and education level, as well as one's commitment to self-care, have been found to correlate with eating behaviors and the success of dieting endeavors. Moreover, personal values and character traits play an important role in fostering successful dieting and overall health. A strong foundation of personal integrity, responsibility, trustworthiness, and honesty is positively associated with dietary outcomes. Overall, the dynamic interaction between an individual's cognitive frameworks and dietary choices is vital in achieving successful dieting goals. Knowledge structures empower individuals to make informed decisions, maintain consistency in their dietary patterns, build positive relationships with food, and stay motivated throughout their journey towards improving their diet, health, and lifestyle. In that context, Cognitive Behavior Therapy (CBT) emerges as an effective approach, enabling clients to embrace healthier food mindsets, cultivate positive dietary habits, and overcome obstacles on their path to improved diet, health, and lifestyle.

In the field of cognitive science, cognitive structures have been examined through a number of theoretical concepts, including schemas, beliefs, mindsets, representations, and core values. These cognitive constructs assume a crucial role in facilitating the assimilation and interpretation of information, functioning as guiding principles in shaping cognitive processes and behavioral responses, and exerting considerable over our overall well-being, interpersonal interactions, as well as future prospects.

Recently, a growing body of research has highlighted the significant impact of dietary intake on cognitive frameworks and decision-making. It has become increasingly apparent that the food we consume operates in a manner akin to the acquisition of knowledge, exerting a profound influence on cognitive processes, and choices related to food consumption. This interplay between dietary intake and cognitive structures has far-reaching implications on our lifestyle, and health.

High-sugar diets

According to Strang et al. (2017), dietary factors have the potential to influence mood and cognitive processes. In their investigation, participants were assigned to one of two breakfast conditions, which were similar but differed substantially in terms of protein content. Subsequently, participants were presented with a reward for their participation. The reward consisted of a sum of money that was to be divided into two separate amounts. However, the allocation of the money was determined by the participant's partner, who was a research assistant posing as a participant. In this scenario, the partner offered the participant two Euros, while keeping eight Euros for himself. The results revealed distinct choices made by participants based on the type of breakfast they consumed. In such situations, those who consumed a high-protein breakfast demonstrated greater tolerance towards an unfair offer, whereas those who consumed a high-sugar breakfast displayed reduced tolerance.

The investigation of the origins of this decision-making pattern, subsequent to the consumption of a high-protein or high-carbohydrate breakfast, involved the use of blood tests measuring  the levels of hormones and amino acids in the participants' blood. Specifically, the blood samples were analyzed for the presence of insulin, cortisol, adrenaline, and AGTH, in addition to the amino acids tryptophan and tyrosine. Among these molecules, tyrosine was the most noteworthy. This particular amino acid serves as a fundamental building block for a brain protein, namely dopamine. As an integral part of the brain's reward system, dopamine plays a critical role in facilitating communication between neurons responsible for motivation and risk-taking. The findings from the blood analyses demonstrated that participants with elevated levels of tyrosine in their blood exhibited greater willingness to accept unfair offers.

Strang's research team, in their comprehensive investigation, arrived at the conclusion that dietary preferences hold the ability to reshape the neurochemical makeup of the brain. As a result, this intricate modulation of inter-neuronal communication stands as a key factor, exerting significant influence on the decision-making mechanisms and, subsequently, steering the course of behavioral outcomes. In other words, this implies that the food we consume has a tangible impact on cognitive functions and the eventual behavioral consequences that follow.

High fat diets

Other studies have demonstrated that the consumption of high-fat meals is linked to decision-making capabilities. For instance, Macchi, MacKew, and Davis (2017) showed that the consumption of high-fat meals impairs cognition, and decision-making, which subsequently led to impulsive responses and unhealthy food choices. Similarly, Francis and Stevenson (2011) conducted an investigation as to the effects of high-fat meals on cognitive performance in young adults. Their findings revealed that the consumption of meals containing high levels of fat led to cognitive impairment, particularly in tasks that required attention, memory, and decision-making skills.

Let’s note that the impact of high-fat diets on cognition and decision-making is contingent upon the specific types of fats consumed. Research has indicated that diets rich in saturated fats are associated with adverse health outcomes, including impaired decision-making abilities and an elevated risk of cognitive decline. Conversely, diets abundant in healthy fats, such as omega-3 fatty acids, have beneficial effects on brain function and cognitive performance. Omega-3 fatty acids are commonly found in fatty fish (e.g., salmon and mackerel) as well as certain plant sources like flaxseeds and walnuts. These fats possess anti-inflammatory properties and contribute to the structural integrity of brain cells (Jackson et al., 2012; Morris et al., 2015; Smith et al., 2010).

The ramifications of high-sugar and high-fat diets encompass a broad spectrum of outcomes. Particularly noteworthy is the influence of food on decision-making and its significant impact on brain functions and behavior in the short term (Ekstrand et al., 2021; Gómez-Pinilla, 2008; Lugavere, 2020; Meyer, 2016; Micha et al., 2017). In the long term, diet rich in sugary and fatty foods can trigger inflammation and oxidative stress that contribute to cognitive impairments and even increasing the risk of neurodegenerative diseases. The excessive intake of sugars and unhealthy fats can damage internal organs, disrupting hormonal balance, and affecting appetite regulation, mood stability, and emotional well-being. On a physiological level, dietary choices can lead to weight gains, insulin resistance, and cardiovascular problems, all of which have well-established connections to cognitive decline and impaired brain function. Chronic exposure to high-sugar and high-fat diets also impact gut health, altering the gut-brain axis and potentially influencing mood, cognition, and behavior through the intricate gut-brain communication pathways.

It has become evident that the implications of high-sugar and high-fat diets, as well as diets deficient in essential nutrients like iron, magnesium, vitamin B9, and B12, extend beyond short-term decision-making processes and can exert profound and lasting effects on brain health and overall well-being, including mental health (see Gomez-Pinilla & Akbaraly, 2015; Jacka, Mykleturn, Berk, Bjelland, & Tell, 2011 Sarris et al., 2015). Consequently, the exploration of the intricate interconnections between the brain, diet, and body remains a critical endeavor. By gaining a comprehensive understanding of how nutrition contributes to optimal health, cognitive capabilities, and social and emotional functioning throughout the one's lifespan, we are poised to lay the foundation for more informed dietary guidelines and targeted interventions that aim to cultivate enduring well-being and elevate overall quality of life.

Food choices and lifetime decisions

Online studies (Roberts, 2017) involving participants from Canada and the United States revealed that individuals who prefer a high-calorie diet tend to make more short-term decisions compared to those who follow a diet rich in proteins. Individuals with long-term goals and a healthier diet tend to have more enduring objectives. Their aspirations foster a culture of resilience, responsibility, and forward-thinking that spans over several generations. Essentially, the inclination towards long-term thinking not only shapes how individuals envision their personal future, but also influences the prospects of their descendants, encompassing their well-being and success.

In a video interview by Cross (2020) with an octogenarian woman, she was asked about her secret to living a long and healthy life. She responded by saying: "Be good and kind, and show gratitude to everyone." When questioned about her dietary habits, she advised, "Consume food that is minimally processed and closer to its natural state. Conversely, individuals who are more inclined towards making short-term commitments hold the belief that life should be lived one day at a time. This group is prone to experiencing health issues, more likely to rent homes instead of buying, and less inclined to prioritize the quality and benefits of their food choices.

In Cross's video, a man was asked about his perspective on food and life. He confidently declared, "I have made up my mind that when my time comes, I want to go out feeling content and satisfied." He proudly embraced his gluttonous tendencies, seeking contentment and satisfaction in the present moment. To him, food held more profound meaning than mere sustenance; it was an experience that brought immediate joy, comfort, and satisfaction. The pleasure he derived from indulging in food likely served as a coping mechanism, likely influenced by the passing of a young brother whom he admired. This event had a profound impact on his decision-making, leading him to prioritize the joy of indulging in his passions without reservation, rather than focusing on long-term planning and delayed gratification.

Factors that influence food choices

Another online survey designed to assess people's level of dietary knowledge, participants responded to a questionnaire titled: "What do I know about healthy food and diet?" Items consisted of open-ended questions (e.g., What are the best foods for one's health?) and multiple-choice questions (e.g., Of the following items, what contributes most to weight-gain?). Additionally, demographic information was collected, including age, gender, and socioeconomic status, overall health, and cultural background.

The primary focus of the survey was to investigate how participants' culture, as well as other factors influences their diet and health. These factors encompassed family, education, profession, economic standing, environmental influence, nutritional knowledge, and eating habits. To analyze these relationships, a factor analysis with multiple regressions was conducted, enabling the identification of distinct groups of participants (factors) within different categories related to participants’ diet and health outcomes.

The findings revealed the participants' beliefs about diet and eating habits can be condensed into several factor dimensions, which predicted their food consumption patterns. One group of participants exhibited dietary choices influenced by their religious and philosophical beliefs. However, variations in food choices and eating habits were observed even within different religious groups, highlighting the complexity of individual preferences and cultural influences. Moreover, individuals' schedules played a role in shaping their food habits, with those engaged in frequent travel tending to rely on restaurant meals, while individuals with demanding work schedules often resorted to ordering food to be brought to work. Furthermore, income level emerged as a determining factor in the quality of food consumed. Participants with higher income were more inclined to opt for healthy meals from high-quality restaurants, while, lower-income individuals tended to rely on fast-food establishments, possibly due to financial constraints and the convenience of such options.

The findings of this survey-based study provided insight into a complex web of factors that contribute to individuals' food consumption patterns and its consequent impact on lifestyle and health. The identified predictors (e.g., beliefs, religion, and cultural values) not only influence participants' dietary choices but also have significant implications for their overall health and well-being. Of particular significance is the observation that participants’ knowledge, beliefs and attitudes toward food. Those who held favorable beliefs regarding the importance of nutritious eating were more prone to making mindful food selections, thereby contributing to enhanced health results and an extended lifespan.

Healthy eating and mindsets

Several studies have shown that people’s mindsets have an impact on food choices and health (Carpenter, 2022; Grave & Calugi, 2020; Tribole & Resch, 2017). A mindset refers to the established attitudes, beliefs, and perspectives that shape an individual's way of thinking and interpreting the world. It encompasses the mental frameworks and thought patterns that influence a person's behavior, decision-making, and reactions to various situations. For instance, the mindsets of healthy individuals who maintain a balance and varied diet differ from those who engage in mindless eating or have no restrictions on food choices and diet. Figure 1 presents some key characteristics or mindsets related to healthy eating habits.

Figure 1. Mindsets related to healthy eating

Dweck (2006) introduced a broader concept known as a growth mindset. In the context of promoting healthy eating and overall well-being, a growth mindset entails the belief that one's dietary habits and health can be enhanced through active learning, dedicated effort, and adaptable strategies. Individuals embracing a growth mindset with regards to health are receptive to exploring novel foods, experimenting with diverse dietary approaches, and are more eager to derive lessons from both successes and errors. Rather than considering setbacks as indications of permanent failure, they perceive them as opportunities for learning and recalibrating their approach. This mindset fosters a continuous pursuit of knowledge about nutrition, the exploration of healthier food alternatives, and the cultivation of a positive outlook towards making enduring lifestyle adjustments to enhance overall health.

Cognitive behavior therapy (CBT)

Cognitive Behavior Therapy (CBT) stands as a prominent method amidst various approaches aimed at bolstering clients' commitment to maintaining healthy dietary routines. CBT harnesses cognitive techniques, empowering individuals to confront and counteract detrimental thoughts, as well as persuasive advertising, by presenting them with more compelling alternatives. Numerous studies have provided compelling evidence of the potency of cognitive therapy in aiding individuals in surmounting a wide spectrum of psychological challenges, encompassing conditions like eating disorders.

Stahre et al. (2007) reported that Cognitive Therapy is effective in treating eating disorders and facilitating weight loss. In their study of 54 women, participants who enrolled in a cognitive therapy weight loss program for just 10 sessions lost an average of nearly 19 pounds, compared with an average of just 1.5 points for study participants who received advice about exercise and other weight-loss behaviors but did not learn essential cognitive therapy techniques. Furthermore, a year and a half after the end of the program the participants in the cognitive therapy group maintained most of their weight loss keeping off an average of 13 pounds, whereas the no-cognitive therapy group gained weight, ending up heavier than they were before the study began.

Cognitive restructuring

Cognitive restructuring is a therapeutic technique that entails the identification and evaluation of negative and automatic thoughts, which frequently exhibit distortions and irrationality, with the objective of substituting them with positive and rational thoughts (Beck et al., 2020; Dweck, 2006; Hofmann et al., 2012). By challenging and replacing negative thoughts associated with food, individuals have the potential to cultivate a healthier relationship with food, foster positive dietary behaviors, and improve their overall well-being. The following examples illustrate the transformation of negative food-related thoughts into positive ones.

Cognitive distortions

Cognitive distortions play a privotal role in shaping an individual's perception of reality, ultimately giving rise to flawed convictions and unproductive actions. These distortions encompass patterns of thought that lack rationality and precision, exerting the potential to sway an individual's feelings, thoughts, and conduct (Leahy, 2017). In the field of dietary practices, cognitive distortions have a substantial influence over an individual's selection of food, eating routines, and their overall connection with nourishment. Figure 2 provides several illustrations of cognitive distortions in the context of food choices and diet.

Cognitive restructuring serves as a technique within Cognitive Behavioral Therapy (CBT) aimed at assisting individuals in recognizing and altering their irrational thought patterns, beliefs, and cognitive distortions. It is imperative for individuals to develop an awareness of their negative thoughts intertwined with cognitive distortions. Yet, through the process of acknowledging and questioning cognitive distortions like black-and-white thinking, emotional reasoning, and labeling, individuals can actively nurture more optimistic and productive thoughts. This transformation paves the way for fostering a healthier and more positive connection with food (Fairburn, Cooper & Shafran, 2003).

Figure 2: Cognitive Distortions

In the context of dieting, cognitive distortions also emerge in the form of "I must" and "I should" statements, characterized by the imposition of rigid and unrealistic expectations upon oneself. Illustrative instances of "I must" statements are exemplified by the following: "I must consistently adhere to my dieting regimen" or "I must never make mistakes." Conversely, an example of an "I should" statement would be: "I should abstain from consuming carbohydrates. Any lapse would signify a lack of willpower and self-discipline." Such thought patterns have the potential to evoke feelings of inadequacy, frustration, self-questioning, and unease. Therefore, it helps to challenge these distortions by thoroughly examining the evidence both supporting and contradicting them, and subsequently substituting them with more pragmatic and flexible convictions, or mindsets.

Fostering positive mindsets

Mindsets, which encompass overall attitudes, beliefs, and perspectives, have a significant role in the context of healthy dieting. Mindsets can trigger emotions, inspire confidence, and shape behaviors related to the adoption and maintenance of a healthy lifestyle. By cultivating positive mindsets and practicing self-awareness (e.g., paying attention to sensory experiences, thoughts and foods), individuals can empower themselves to make healthier choices, enhance their emotional well-being, and achieve greater success in their quest for a balanced and nourishing diet (see Warren, Smith & Ashwell, 2017; Bahl, Milne & Chan, 2013; Thomas, Burnette, & Hoy, 2019).

Beck’s (1976) cognitive-behavioral model posits that our thoughts, specific ideas, cognitions, or mental processes that occur in our minds have a significant impact on our behavior. These thoughts and mindsets collectively shape how we interpret situations, make decisions, and consequently, guide our actions. A study conducted by Cho et al. (2018) revealed that individuals who practiced positive self-talk exhibited improved self-control and displayed a greater propensity for selecting nutritious food options over unhealthy alternatives.

Moreover, cultivating self-awareness, a fundamental aspect of mindset development, has been shown to contribute to making improved dietary choices. Several studies have shown that individuals with a positive mindset towards healthy eating exhibit greater adherence to nutritious dietary practices (Deshpande et al., 2009; Dweck, 2007; Pelletier et al., 2004; Werthmann, Jansen & Roefs, 2016). In essence, mindsets assume a pivotal role in upholding a healthy way of life. Constructive thoughts or positive affirmations substantially bolster motivation, self-efficacy, and adherence to health-promoting behavioral routines.

Shaping and reshaping mindsets, a lifelong process

In contemporary technological societies, as individuals, we are continuously immersed in a plethora of information and a wide range of about various aspects of life, including the concept of maintaining a healthy diet. Moreover, the emergence of advancing scientific research, alongside the prevalence of social media and online platforms, continually expose individuals (us) to novel perspectives that challenge their beliefs and attitudes. As a result, the process of shaping and reshaping our thoughts becomes an ongoing journey that requires steadfast dedication to intellectual curiosity, introspection, and a readiness to adopt alternative modes of thinking.

The pursuit of better health has become a paramount concern for most individuals, and the maintenance of adaptive eating habits is consistently ranked high on their lifelong wellness agenda. However, there are occasions when our thoughts veer off course, particularly before we engage in a meal. Regardless of our level of awareness, pre-meal thoughts invariably arise, ranging from simple statements like "I'll indulge in some undesirable food” and “I’ll resume my dietary regimen tomorrow." To counteract these wayward thoughts, it is advisable to employ the following mantra: My Healthy Eating Life Plan promotes health, energy, longevity and prosperity. This mantra can be summarized by the acronym HELP Oh HELP. This acronym represents my commitment to A Healthy Eating Life Plan for the Olympic of Health, Energy, Longevity and Prosperity.

A Healthy Eating Life Plan encompasses a comprehensive approach to nutrition that goes beyond merely choosing the right foods. It embodies specific mindsets and a commitment to nourishing the body for long-term well-being. Such a plan is designed to provide not only physical health benefits, but also plays a crucial role in securing optimal health, longevity and prosperity throughout one’s life. To cultivate a healthy eating life plan, it is essential to engage in a comprehensive cognitive approach that encompasses a range of thoughts and mindsets, cognitive strategies and behavioral methods. Implementing such an approach is more likely to foster a transformative environment that encourages the exploration and acceptance of diverse perspectives. Figure 3 present a seven-step program that aims to reshape thoughts mindsets and thoughts for personal and collective growth.

     Figure 3: Seven-Step Program to reshape thoughts and mindsets

The benefits of positive thinking, and healthy living.

There are numerous proverbs emphasizing the importance of a positive attitude towards foods. For instance, one adage asserts, "You are what you eat,’ while another highlights the idea of “Eating to live, not living to eat." Quotations further reinforce the theme of positive thinking, such as Virginia Woolf's assertion that "Eating well is a form of self-respect." and the notion that "One cannot think well, love well, sleep well, if one has not dined well." Undoubtedly, the power of positive thinking, thoughts, and mindsets plays a significant role in embracing and maintaining a healthy diet. By actively harnessing the strength of our minds to make positive choices regarding our eating habits, we lay the foundation for a nourishing and healthy lifestyle.

The benefits of a healthy diet extend well beyond physical well-being, exerting a profound impact on our emotional and mental well-being. First and foremost, consuming a well-balanced diet has innumerable benefits. It contributes significantly to the enhancement of our health and cognitive functions. A wholesome and nourishing diet provides the brain with essential nutrients required for optimal performance, thereby resulting in heightened cognitive capacities, including enhanced memory, focus, and reasoning. Through the provision of optimal nourishment to our brains, a balanced diet equips us with the ability to think with greater clarity, make well-considered choices, and excel in our daily endeavours.

A healthy diet also assumes a critical function in facilitating the promotion of quality sleep, an indispensable element for optimal emotional and mental well-being. Research has established a strong correlation between disrupted sleep patterns and an augmented susceptibility to the development of mental health disorders, including anxiety and depression. In contrast, a well-balanced diet that fosters a restful night's sleep can substantially contribute to enhanced mood regulation, superior stress coping mechanisms, and heightened cognitive capabilities (Baglioni et al., 2011; Grandner et al., 2014)).

Engaging in mindful eating practices and sharing nutritious meals with family, co-workers, and friends can strengthen social connections. Social interactions provide a support system and foster a sense of community that extends beyond the dining table. When we engage in mindful eating and share nutritious meals with others, we create an environment that encourages open communication, empathy, and understanding. Moreover, these positive relationships contribute to our overall emotional well-being, creating a support system and a sense of community that is important not only for mental health but also help to cultivate a sense of unity and togetherness, strengthening the fabric of social networks.

When examining the essential components of well-being, it becomes crucial to recognize the profound impact of positivism, optimistic thinking, and empowering attitudes on health concerns related to aging and longevity. Empirical studies have provided substantial evidence that cultivating a positive perspective contributes to extending one's lifespan and mitigating the vulnerabilities linked to the aging process (Chida & Steptoe, 2008; Tindle, Chang, Kuller et al., 2009). The adoption of an affirmative mindset has been associated with an array of advantageous health outcomes, including the mitigation of stress levels, augmentation of immune functionality, and overall enhancement of well-being.

Factors related to dieting and health

Further to our online studies, a significant number of respondents expressed a desire to improve their health. The percentage of agreement varied across age groups with older groups more incline in wanting improve both their health and lifestyle. This is supported by various studies and surveys. One example is a survey conducted by Neilsen (2015) which found that globally, 88% of respondents considered their overall well-being, including their mental and physical health, to be important. Furthermore, Neilsen had examined the health goals of 2,000 participants aged 18-91 years, and reported that 75% of the participants expressed a desire to improve their health and fitness.

Many adults who responded to our survey were on a diet or had followed one. Some for weight management, while others had specific dietary restrictions or preferences based on their health conditions, ethical beliefs, or religious practices. Importantly, it was found that the success rate of various diets has shown to differ based on a number of determinant factors. The diet was a factor but so were other factors such as people’s socioeconomic status, cognitive abilities, education, life-long learning, collaboration and diversity, mental health and self-efficacy. A review of the literature has shown to that many of these factors contributed to longevity (See section on Diet, Aging, and Longevity). Figure 4 presents some these factors that facilitate with healthy dieting, and health.

Intellectual abilities have emerged as a pivotal factor in shaping our dietary inclinations and actions. The spectrum of intelligence, encompassing diverse cognitive capacities, profoundly shapes the mechanisms behind food choices and self-discipline, both pivotal in upholding a nourishing diet. Contemporary research underscores that those endowed with greater cognitive acumen exhibit heightened mastery over self-regulation, displaying a propensity for enduring foresight—attributes pivotal in fostering the embrace of health-conscious eating habits (Baym & Corbet, 2009).

Values and successful dieting

Personal values can act as powerful motivators that contribute to healthy dieting by shaping individuals' attitudes, knowledge, goal setting, and behaviors related to food choices. Key values that influence successful dieting include integrity and ethical responsibility, authenticity, transparency, compassion, trustworthiness, and honesty. Figure 4 lists some of these values associated with successful dieting, health and lifestyle-choices (see references for a more exhaustive list of values impacting successful healthy eating life habits (Brug, 2008; Hansen & Thomsen, 2018; Lee et al., 2014).

Figure 4: Values associated with dieting

An interactional model for optimizing dieting and health

In conclusion, the realm of food choices and adherence to diets is an intricate and multifaceted phenomenon that extends far beyond the mere adoption of specific dietary plans or routines. While particular foods and nutrients have a substantial sway over our decision-making and behaviors, it is imperative to acknowledge the pivotal roles played by our cognitive structures. The interplay between the choices we make in sustenance and the intricate web of cognitive frameworks is significant, yet it is imperative to underscore that a multitude of other factors also exert their influence. Notably, social and economic dimensions, as well as the level of commitment to self-care, have a considerable impact on our dietary patterns and the success of our dieting endeavors.

Greater alignment with these foods and health related dimensions, the greater likelihood a person’s eating habits being conducive to a healthy lifestyle. Thus, deeper insights into these multi-faceted factors can lead to an enhanced understanding of the determinants of dietary choices and outcomes. Understanding and addressing these diverse influences are crucial in optimizing our health and fostering sustainable lifestyle changes. With a more comprehensive understanding of these dynamics, researchers and health professionals can develop more effective approaches to support individuals in achieving their dietary goals and sustaining healthier lifestyles.

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Further Readings

Branch, R., & Willson, R. C(2010). Cognitive Behavioural Therapy for dummies (2^nd Edition). John Wiley & Sons, Ltd.

Greenberger D., & Padesky, C. A. (1995)). Mind over mood; Change how you feel by changing the way you think. The Guilford Press.

Tsui, V. (2018). The mindful eating workbook: Simple mindfulness practices to nurture a healthy relationship with food. New Harbinger Publications.

Waldinger, R., & Schulz, M. (2023). The good life: Lessons from the world’s longer scientific study of happiness. Simon & Schuster, Inc.