Savor Book Summary - Savor Book explained in key points

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Savor summary

Name: Savor
Rating: 4.2 (123 reviews)
Author: Thich Nhat Hanh and Lilian Cheung

Thich Nhat Hanh and Lilian Cheung

Mindful Eating, Mindful Life

4.2 (123 ratings)

21 mins

Brief summary

Savor by Thich Nhat Hanh and Lilian Cheung is a guide to mindful eating that encourages readers to slow down and appreciate their food. The book provides tips on how to cultivate a healthy relationship with food and make eating a more joyful and satisfying experience.

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Sports Healthy Living Happiness

Table of Contents

Savor
Summary of 11 key ideas

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Key idea 1 of 11

Buddhist teachings backed up by nutritional science provide an effective, holistic method to tackling your weight problem.

There is a growing, multi-billion-dollar weight-loss industry in the West, but, despite this, rates of obesity have increased to epidemic levels. Many people spend years struggling to lose weight with fad diets and pills, often with very little success. Clearly, the current market solutions are failing to solve their weight problems.

The reason the weight-loss industry is not solving people’s weight problems is that it pays little attention to the deeper issues of physical, psychological and spiritual suffering. This suffering is not just the individual’s responsibility; it is also the result of wider societal influences.

Society today encourages more eating and less exercise – mass advertising promotes excessively salty, sugary and fatty foods, while meals have become oversized. At the same time, people’s lifestyles have become much more sedentary. For example, the average North American home contains more TVs than people, and studies confirm that spending several hours a day in front of the TV is highly correlated with obesity.

Given these issues, it is evident that to tackle your weight problem you need to be aware of how forces in society are impacting your own life; namely, how they encourage an unhealthy lifestyle that causes you to suffer, and how this suffering in turn causes you to eat more. If you reflect deeply on this vicious cycle, then you can begin to resist it.

This is where a Buddhist approach gets to the heart of the problem. It teaches you how to gain deep insight into the suffering that underlies your unhealthy lifestyle. This insight enables you to take control of your thoughts, feelings and behavior so that you can transform your life.

Combining the approaches of Buddhism and the advice of nutritional science, you have a sustainable, holistic method to losing weight and transforming your life.

Buddhism teaches four fundamental steps that will help you understand your weight problem and transform your life.

In order to overcome your unhealthy eating habits, you need to transform your life. To do this, it is best to be part of a supportive community who’ll help you make this transformation. It is also important to try for small successes rather than to try taking quantum leaps.

Buddhist teachings help you to make this transformation in four basic steps:

To overcome your unhealthy eating habits, learn to calmly focus on your mind and body in the present moment.

Most of us go through our daily lives being very distracted by thoughts of the past and the future. Such thoughts tend to overwhelm us with worries, concerns and regrets. This means that we struggle to focus our attention on the present moment.

This lack of awareness of the present moment is called mindlessness. When we live mindlessly, it’s a bit like operating on autopilot, and operating on autopilot prevents us from noticing feelings, desires and habits as they develop in us.

Since we are connected to everything and everyone on the planet, we must be fully aware of how we consume resources.

We are used to thinking of ourselves individualistically, like separate islands disconnected from others and from our environment. But this belief is an illusion – we are, in fact, all connected.

Consider how eating a simple orange can connect you to the entire world: the orange grows on a tree that someone has planted; the tree grows out of the soil, with the help of water and sunlight; many people are involved in picking, packing and transporting the fruit, and all of them are influenced in turn by numerous other people. In this way, everything and everyone is ultimately connected to the orange.

Losing weight and transforming your life isn’t just about how you feed your body; it’s also about how you feed your mind.

Buddhism recognizes that “you are more than what you eat.” Rather than just considering how we feed our bodies with food, we must also consider how we feed our minds.

One of the things that feed our minds is sense impressions – for example, the sights, sounds and smells received through our sense organs. Our minds can be fed with certain senses intentionally, as demonstrated in the way the mass media and advertisements create many sense impressions to direct at us, some of which make us happier and more compassionate, and others of which make us anxious, angry or sad.

To eat healthily, you need to think carefully about the quality rather than quantity of the nutrients you consume.

Unfortunately, the market for weight-loss diets is full of contradictory advice. For example, some diets claim that carbohydrates are bad, while others claim that you can eat as many carbs as you like because it’s actually fats you should worry about!

In fact, it is best to ignore these extreme diets and instead learn from modern nutritional science, which teaches that, rather than eliminate an important macronutrient from your diet, you should focus on the quality – and not just the quantity – of these nutrients: choose foods with good carbs, good proteins and good fats, not bad ones.

Make regular physical exercise a central part of your mission to lose weight and lead a healthy life.

No matter what “miracle” cures are advertised on the market, the fact remains that you have to balance energy-in and energy-out to maintain a healthy weight, which means you need to exercise to burn off calories; and the harder and longer you work out, the more weight you will lose.

In addition to helping you lose weight, regular exercise can bring many other health benefits. In adults, it lowers the risk of diabetes, heart disease and other conditions. It also boosts mood, reduces stress and extends your life. In fact, the weight-loss pills and programs on the market may claim to be “the perfect cure,” but regular exercise is the closest to a magic potion that you can get!

Think carefully about how you can break free from bad habits that keep you trapped in an unhealthy lifestyle.

We all have habits that cause us to do things that we know we shouldn’t do, such as unhealthy night-time snacking. If you want to transform your life, you need to try to conquer those bad habits.

The first thing you should do is change the habits that stop you from being mindful of the present moment. For example, if you realize that you have a habit of watching TV mindlessly for hours, then try to stop yourself as you reach for the remote control, breathe calmly, and ask, “Why am I about to watch television?”

Develop eating and exercise strategies to help you see your weight-loss plans through to the end.

There is a wealth of good advice telling you how to sustainably lose weight; however, it’s not always that easy to put it into practice. The best way to keep yourself on track and really make changes in your life is to keep a written record of your goals and progress.

These records can be separated into an InEating strategy and an InMoving strategy.

Final Summary

The main message of this book is:

The obesity problem in modern society cannot be solved by fad diets. These neglect the important societal problems which cause us to overeat and refrain from exercise. Only by tackling these problems can we hope to live a healthier lifestyle. The Buddhist approach provides us with a solution: it allows us to truly reflect on all the problems that cause us to become unhealthy, and helps us deal with them by living only in the present moment. Combined with modern nutritional science, it provides the best way to living a healthy and sustainable lifestyle.

Actionable ideas

A healthy diet tip: Whole grains are the perfect food for having a healthy lifestyle.

If you want to eat a healthy diet, whole grains are a great place to start. Whole grains are particularly good for your health, possibly because of their specific combination of nutrients, which protects you against heart disease, diabetes and cancer.

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What is Savor about?

Savor (2010) provides advice and inspiration on how to find inner peace, joy and strength – especially for those trying to sustainably lose weight – with Buddhist teachings and techniques for appreciating the richness of life in the present moment. It also draws on the latest nutritional science research on the best ways to eat and exercise, presenting readers with a holistic method for improving their physical, psychological and spiritual well-being, and thereby transforming their lives.

Who should read Savor?

Anyone wanting to sustainably lose weight
Anyone wanting more peace and happiness in everyday life

About the Author

Thich Nhat Hanh was an internationally renowned Buddhist monk from Vietnam. He was also a peace activist and a prolific author, having published some 100 books during his life.

Lilian Cheung lectures at the Harvard School of Public Health. She is also the creator of “The Nutrition Source,” a website for journalists, health professionals and consumers.

Categories with Savor

Mindfulness & Happiness Health & Nutrition

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