Nourish: How to Heal Your Relationship with Food, Body, and Self

by Heidi Schauster

"Food is Love (But Don't Eat Too Much!)"

Eat less. Eat clean. Avoid these foods. Eating is a life-giving pleasure, but confusing messages from the diet and nutrition industries may leave you wondering what to eat. Do you find yourself:


Eating food that doesn't nourish or energize you? Munching mindlessly or emotionally? Flipping between feeling "good" and "bad" about your eating? Thinking about food and your body more than you'd like? Discover how to trust your body, and to eat with love and common sense:


Eat without deprivation or overeating Accept your body and trust its wisdom Deal with setbacks, destructive thoughts, and self-defeating attitudes Create healthy habits to nurture yourself Ditch dieting so you free yourself to live a life you love. Nourish will guide you to transform your eating from self-control to self-love, using a 10-step healing process. In this book, Heidi Schauster, MS, RDN, CEDRD-S, founder of Nourishing Words Nutrition Therapy, shares 20 years of wisdom from her Boston-area practice treating disordered and emotional eating.

Genres: Nonfiction, Health, Bodies, Self Help, Food

228 pages, Paperback

Published March 9, 2018

About the author

Heidi Schauster, MS, RD, CEDS-C, SEP is a nutrition therapist and Somatic Experiencing (SE)™ Practitioner in the Greater Boston area who has specialized in eating disorders for nearly 30 years. She provides individual and group counseling and clinical supervision/consultation, and she is particularly interested in the intersection between food and body concerns with trauma. Heidi considers herself a whole-self care practitioner and Embodiment Warrior. Heidi is the author of the multi-award-winning books, Nourish: How to Heal Your Relationship with Food, Body, and Self and Nurture: How to Raise Kids Who Love Food, Their Bodies, and Themselves. She writes the Nourishing Words newsletter on Substack. Heidi lives in Arlington, Massachusetts, with her twin daughters when they aren’t in college. She recently choreographed a modern dance piece about the “empty nest,” performed by an ensemble of women age 40+. Heidi and her family enjoy most food that is lovingly prepared, especially if it’s followed by a dishwashing dance party.

Reviews

[Amy · Rating 4 out of 5]

Nourish by Heidi Shauster – 4 stars

I had the opportunity to meet the author in a professional context, around a potential shared case, and heard from both a colleague and the patient that she is “amazing.” I saw her book title on the post script of her email, and ordered it right away from the library. Most women I know these days are talking about food, bodies, and our relationships to both. I have had my own challenges recently, and really wanted to hear her thoughts.

I like what the author has to say, and the entire approach, which I think is the cutting edge in nutrition and eating these days. That eating and exercise (and living) has to be intuitive, mindful, creative, joyful, and uniquely tailored. I learned a new term, (orthorexia) about when people‘s obsession for healthy eating takes over one’s life. I think we all know someone like that. We all seem to be asking the question, at least I am, how can we be mindful of our bodies, and still live rich full lives?

I copied down pages of quotes that I related to, and my review could easily become the quotes and cliff notes of the book. But I thought that the concepts extended far past eating and bodies, and I felt a lot of larger therapy and life themes emerge. I deeply appreciated the permission to do this joyfully and consciously, and to have it tie into what nourishes you and fills you up? Quite simply, I thought the book was great.

[Book Him Danno · Rating 5 out of 5]

To overcome an eating disorder you need more than a book but this is a wonder step getting men, women and children with eating disorders to find peace in their heart and minds.

This a person who is surviving an eating disorder since the age of 12 years old this book is nothing new. It wasn't until I was married with children of my own did I realize my how unhealthy my relationship with food has been and will be until I stop it. This message isn't anything new if you have been to therapy for any type of eating disorder over, under ect.

This book sets itself apart with the Dr Heidi Schauster who lets readers know she makes mistakes and take everything she has written with a grain of salt. She had and I assume still has issues with food which makes this book set apart from all the other over and under eating books because she has the fight too. Heidi makes it real, there is no shaming, disagree when you fight with your personal demons. Its apart of life that reads will need to work on with the different steps she present.

The Author makes many reference to other books within her book and I plan to pick up a few of those as well.
As a blogger I read this book from cover to cover . It hit me like a ton of bricks even after 3 years in therapy and another 4 with a different therapy I still do not like food. The author ask a lot of questions but the one I didn't realize I hadn't ask my self WHAT do I want to eat? No what I think I should eat or what calories I can consume and be ok with. She has readers ask themselves When you think of chocolate cake is it Celebration or Punishment?
I dread that work my husband celebrates when he hears that word. This book put into words how I feel about food with quotes, diagrams, ideas, suggestions and concepts that I need to work on daily to find peace with my body, food and self.
I am starting this book over to work on the different steps. I can tell you Step 5 is the beginning of the harder steps.

Thank you to publisher for asking me to read this book and review it. I can be honest it has changed my life and my therapist is picking up a copy as well.
This is my honest review.

[Kelsey Gould · Rating 5 out of 5]

the most gentle and helpful book, I wish I had read it a long time ago. strongly recommend for anyone with food and body struggles

[Katharine · Rating 3 out of 5]

I liked this book, especially the section devoted to determining your core values. I just found 8 Keys to Recovery from an Eating Disorder, Recover Your Perspective, Body Positive Power, and The F*ck It Diet a lot more concrete, relatable, and practical in this genre of ED/disordered eating recovery books.

[Amanda · Rating 4 out of 5]

This is a book I could have used years ago. A lot of helpful advice that I'll be attempting to make part of my lifestyle.

[Anna Lumpkin · Rating 4 out of 5]

Like so many people I know, I’ve had a complicated and often disordered relationship with food for as long as I can remember. Following diet trends, “eating clean,” cutting sugar, counting macros, and chasing the next wellness rule is EXHAUSTING, and I finally reached a point where I was ready to let it go. When someone recommended this book, I didn’t expect it to have such an impact, but I’m genuinely glad I picked it up. The phrase “intuitive eating” used to scare me because I equated control with health- intermittent fasting, protein tracking, calorie counting, etc. but this book helped me step back and really examine how and why I eat. It made me realize that so much of what I thought was “discipline” was actually loooooots of emotions. I especially appreciated the book’s compassionate encouragement to ditch the diet mindset, even though that shift still feels uncomfortable at times. I actually thew away my scale, which was a huge deal after weighing myself weekly for more than 15 years. The book can feel a bit repetitive in places, but its warmth and insight make it an incredibly valuable read for anyone trying to rebuild a healthy, peaceful relationship with food.

[Emily Pearson · Rating 5 out of 5]

This book does a perfect job discussing nutrition in a non-prescriptive, compassionate way so that anyone, whether they under-eat, over-eat, or just want to eat different foods to better align with their values, will feel more empowered after reading it.

[Angé · Rating 4 out of 5]

A gentle approach to eating healthily and changing your mindset about food. It didn’t seem new or groundbreaking but it was a good reminder to be mindful when it comes to nourishment.

[Justine Theal · Rating 4 out of 5]

I started my journey with intuitive eating and ditching the diet mentality in May this year after discovering Christy Harrison's podcast Food Psych. It has been a life changing experience and my life and relationship with food has improved drastically. However, this also has been one of the hardest experiences I've gone through because of the constant reminder of diet culture from outside sources. My weight has fluctuated and with this has come lots of feelings of self-doubt and criticism from myself AND others.

This book was a very helpful guide for next steps, especially the chapter on gentle nutrition. I also really enjoyed the section on creating space between your negative thoughts and being curious (instead of judgemental) about eating habits. I have used these habits daily and they have made a great difference in my mindset, especially when I start to have negative thoughts about my body. My experience with intuitive eating BEFORE reading this book was learning to honour my hunger, listen and trust my body, and that no foods are off limits. This is great, but I found this book really brought everything together with coaching me to listen to how I feel after eating certain foods (maybe that entire bag of chips at 10pm wasn't a great idea because I woke up with a horrific headache the next day) as well as more information about self-care practices.

I don't know if I would recommend this to someone who is entirely new to intuitive eating and HAES. This is a fantastic resource for someone who is further along in their journey with intuitive eating.

[Susan Bewley · Rating 5 out of 5]

Honestly, I thought Nourish: How to Heal Your Relationship with Food, Body, and Self was very inspiring and interesting. At first, I thought I was going to be reading another diet book, but it was more complex than that, going into the very root of many of our problems with food – our body image and how we treat oneself. As someone who spent a good bit of their life fighting with an eating disorder, the book really spoke to me and left me at sometimes feeling like the author was really talking to me. With how society is constantly pushing us women into different roles and different stresses, we learn to have an unhealthy relationship with food due to time restraints and societies views of how we should be viewing ourselves. This is one of those books you really need to sit back, read, and take in, even if it is in small bits because it is just so dense in information, while still being very down to Earth and approachable. No matter what your relationship is with food, I highly recommend Nourish: How to Heal Your Relationship with Food, Body, and Self.

[Lisa · Rating 5 out of 5]

I highly recommend this book to anyone who has struggled with disordered eating, or has never had a healthy relationship with food or body image. Heidi Schauster is highly educated and experienced in nutrition and disordered eating and can speak from personal experience, which makes this book even more valuable. She picks apart why ED patients think the way they do, how to overcome it step by step, by being kind and gracious to yourself and suggests tools for healing. She acknowledges that overcoming disordered eating is a long process of undoing what has come to be and that revisiting the suggested steps in whatever order in needed is necessary. For this reason, this book should be on hand and referred to often for those trying to overcome disordered eating.

[Heather Baldock · Rating 4 out of 5]

I'm not big on self-help books but damn, I needed this. This is a short and easy, thoughtful guide that really emphasizes the idea of mindful eating and divorcing yourself from dieting altogether. I found the quotes and anecdotes helpful and insightful, aligning a lot with my previous experience and relating to the author's background in dance and body dysmorphia. But you don't have to be someone who has struggled with an eating disorder to gather something impactful from this book. I'd recommend it to anyone I know who finds it hard to love themselves or feels they're forever chasing this unattainable body type; because, aren't we all?

[Emily Culver · Rating 4 out of 5]

Overall, I took a lot away from this book. It's scary to put away the scale and eat just what I want while listening to my body, but I think it will make me happier.

I wish that this book had a little bit more tactical practices or guides to listening to your body. Like how do I tell the difference between a craving and actually being hungry in my body? On the fullness scale should I eat at a 2, a 3, or a 4? I know the point is to get away from shoulds, but a little more guided exercises to help you figure some of this out for yourself would have been helpful.

I think this is enough to get me started but still found myself wanting just a bit more substance.

[Michelle · Rating 4 out of 5]

A very gentle, simple approach to helping with disordered eating and the tendency so many of us have to beat ourselves up for not being "perfect". I don't have an eating disorder, and haven't really worried about dieting to lose weight in ages. But I have my own hangups about what eating "perfectly" looks like, and appreciated Schauster's approach to food and exercise quite a lot. A good read for anyone who has been obsessed with eating just right or controlling their weight/size.

[Chelsi · Rating 5 out of 5]

Great insights and information

I love the guidance and information provided to get out of your head and into your body in regards to nutrition and food choices. Definitely would recommend to those struggling with disordered eating!

[Gloria Bartelt · Rating 3 out of 5]

This book can bring freedom to those who struggle with food and body rules. Let's recognize the enjoyment of nourishing our bodies with all types and food and loving our bodies with all shapes and sizes.

[Alina · Rating 5 out of 5]

I can't even begin to explain how useful this book is for me! I'm so glad that I was approved for an ARC copy and it came as a gift in the right moment! Definitely a 5 🌟!

[Lauren · Rating 5 out of 5]

I highly recommend this book if you are working on a healthier relationship with food and exercise. It is beautifully written, and I know I will revisit it for years to come.

[Marie · Rating 5 out of 5]

This is exactly what I was looking and longing for. What an powerful, insightful read.

[Dianne Hahn · Rating 5 out of 5]

Great book

Very useful and thought provoking. I found the concept of non -linear steps helpful in thinking about the process of ditching the diet-food disordered thinking.

[Heather · Rating 5 out of 5]

Excellent book to get you started on the path of thinking about food in a more mindful way.

[Katie C · Rating 5 out of 5]

This is a great read, especially if you are struggling with food related issues. Heidi does a great job explaining her own journey, and making you feel seen and validated.

[Susan · Rating 5 out of 5]

I will read this book again and again if need be.
So much great insight and information.

[Kathryn Looper · Rating 5 out of 5]

This is the book I have been looking for. I learned so much.

[Lucija · Rating 4 out of 5]

A lovely, encouraging, and gentle book.

[nils · Rating 4 out of 5]

Debo decir que es una revelación para cualquiera que busque mejorar su relación con la comida y consigo mismo. Este libro trasciende las típicas guías de dieta al enfocarse en el autoamor y la autoaceptación, invitando al lector a escuchar su cuerpo y comer de manera consciente, sin culpa ni restricciones.

Schauster, con más de dos décadas de experiencia en trastornos alimenticios, propone un enfoque compasivo hacia la alimentación, basado en diez pasos no lineales que facilitan un camino hacia la sanación emocional y física. Su prosa es cálida y accesible, llena de sabiduría práctica que desmitifica muchos de los conceptos erróneos sobre dietas y belleza corporal.

Me ha impresionado especialmente cómo "Nourish" combina consejos prácticos con análisis profundos sobre los impactos psicológicos y sociales de nuestras dietas. Esto lo hace no solo una lectura valiosa para quienes luchan con trastornos alimenticios, sino también para cualquiera interesado en vivir de manera más saludable y conectada.

[Julianna · Rating 5 out of 5]

This book is truly amazing and really helped change my mindset about a lot of things. Heidi writes with such empathy and compassion that I truly appreciated when reading this book. Nourish provides the reader with insight from personal and professional experience, which makes the steps highlighted in this book so clear and engaging. It touches on very important aspects of having a healthy relationship with food and your body, addressing how messages from today’s society can make this more difficult. I think that this book is extremely important and I would recommend it to everyone! As diet culture becomes more prominent, I am hopeful that this book can make a change and help many people.

[Carl Schwartz · Rating 5 out of 5]

For anyone who struggles with food, body image or obsession this is a must read. I have had some food issues for over 40 years and my only complaint is that I didn't have this book 30 years ago. It is honest, transparent, well written and simply put. I feel like every paragraph was written for me specifically.

I keep it by bedside and read a sentence or 2 most days. I have so many points highlighted and each one resonates daily. The messages are simple but that does not mean the work is easy. However, every time I pick the book up, I actually feel a sense of calm and know that I am taking care of myself and finally feeding "me" the right medicine!

[Ferren · Rating 5 out of 5]

I give this 4.8 stars it was so good, there were a couple things I didn't agree with but it's understandable. If you are looking for a book that you can use 100% on your own this is not the book for you. I truly appreciated that she gave things to work on but also encouraged the reader to seek extra help if/when needed from a nutritionist, doctor, therapist etc. I also truly appreciated that she has been through an eating disorder as well it made me feel more understood.

[Helene Poppleton · Rating 5 out of 5]

I was looking for a down-to-earth book on listening to your body's wisdom and this is exactly the book I was hoping to find!

For anyone trying to figure out how to be body positive and intuitive around food without having the nutrition part get diet-y, this is a wonderful resource. I have lots of good practices to try out in the coming months and the self-care discussion was so timely after a particularly taxing week at work.