Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating

by Andrea Lieberstein

Overview

You don’t have to turn to food in difficult times. Well Nourished shows you how to develop a mindful relationship with food as you nourish yourself emotionally.

There is much more to nourishing yourself than simply eating food. After a long day of feeling run down and exhausted, what you’re likely really hungering for are other forms of nourishment. Well Nourished is here to show you how to live a life where you can feel nourished emotionally, intellectually, physically, psychologically, spiritually, socially, and creatively.

This is your chance to be mindfully present as you receive, experience, and engage in the nourishing activities and moments that will sustain you on levels other than what your stomach is telling you. You will learn to maintain an inner sense of balance and nourishment even when the waters of life are pitching you around like a ship in a storm. Well Nourished gives you the tools and practices to accomplish all of this when you might otherwise turn to food in these difficult times. Discover:

• A map to your well-nourished life, following the 5 steps to mindful eating and living
• How to nourish the different aspects of your life that make you human—your physical, emotional, psychological, social, intellectual, creative, spiritual, and worldly “bodies”
• Tips for managing eating triggers
• Mindful check-ins, meditations, breathing exercises, and intention-setting prompts
• Goal-tracking worksheets and food logs

With Well Nourished, you will develop a mindful relationship with food and craft your well-nourished life.

Product Details

ISBN-13:	9781592337521
Publisher:	Fair Winds Press
Publication date:	07/15/2017
Pages:	208
Sales rank:	478,930
Product dimensions:	6.60(w) x 9.00(h) x 0.80(d)

About the Author

Andrea Lieberstein, MPH, RDN, RYT, is a registered dietitian nutritionist, mindful eating and mindfulness-based stress reduction (MBSR) instructor, and coach. Andrea was a leader in developing and implementing mindfulness and mind-body programs at Kaiser Permanente Northern California for over 20 years and is a contributing author to the chapter on meditation in The Stress Reduction and Relaxation Training Workbook(5th edition), New Harbinger Press.

Andrea incorporates mindfulness-based eating awareness training (MB-EAT), MBSR, and other mindful eating and mindfulness-based mind-body practices in her private practice working with individuals on a wide range of nutritional challenges: nutrition for optimal well-being, disordered eating, overeating, weight management, body image, and stress-related issues and health concerns.

Table of Contents

Introduction 6

Part 1 Essential Ingredients for a Well-Nourished Life

Chapter 1 Nourishing the Whole Self: What Are You Truly Hungry For? 10

Chapter 2 Food as Nourishment: Mindfully Transforming How You Eat 24

Part 2 Balancing Inner and Outer Nourishment

Chapter 3 A Map to Your Well-Nourished Life: Mindfulness and the 5 Steps 40

Chapter 4 Physical Nourishment: Maintaining a Healthy Lifestyle 63

Chapter 5 Emotional Nourishment: Cultivating Balance and Self-Compassion 91

Chapter 6 Psychological Nourishment: Navigating Thoughts and Feelings 108

Chapter 7 Social Nourishment: Building Relationships and Community 124

Chapter 8 Intellectual Nourishment: Feeding the Mind 141

Chapter 9 Creative Nourishment: Feeding the Soul 153

Chapter 10 Spiritual Nourishment: Sourcing Your Deeper Connection 169

Chapter 11 Worldly Nourishment: Embodying Your Unique Purpose and Contribution 181

Chapter 12 A Plan for the Well-Nourished Life 194

References 202

Acknowledgments 204

About the Author 205

Index 206

Editorial Reviews

"This is a wonderful book that integrates a practical and inspiring path to nourishing the whole self, honoring mind, body and spirit. Clear tools and mindful practices based on scientific research, wisdom practices, and Andrea's expertise are offered throughout that if followed open the door into living a life that is nourished, fun, resourced, and whole—with food in its place as a source of nourishment not struggle."—Joan Borysenko, Ph.D., author of Minding the Body, Mending the Mind

"Andrea Lieberstein's book helps the reader with an essential task – realizing the full potential of their life. This workbook guides us through an assessment of eight realms in our life that require "nourishment" through mindful attention. These include the realms of the physical, emotional, psychological, social intellectual, creative, spiritual and worldly. Through her clear writing, stories, science-based practices and creative exercises the author guides the reader in forming a plan for a life that is well rounded, well nourished and personally satisfying"—Jan Chozen Bays, author of Mindful Eating

"Not only full of deeply thoughtful, useful ideas and methods, this book is very nurturing and beautifully designed. A jewel from a gem of a teacher."—Rick Hanson, Ph.D., author of Buddha’s Brain
"This book is medicine for your soul. It will take you on a journey exploring the different aspects of yourself, showing you how to receive deep nourishment and be happy from the inside out. The clear, powerful practices give you tangible ways to balance and nourish your own life and, through your own fulfilled life, help nourish the world."—Marci Shimoff, New York Times best-selling author of Happy for No Reason
 "The spirit of this book is all encompassing, creating a path to higher wisdom through deepening our relationship to food, eating, and our bodies. This broad wisdom is complemented by many practical elements to help you along the way; tools to be used and questions to be reflected on, drawing on that capacity for mindfulness that we all have to cultivate deeper understanding and balance."—Jean L. Kristeller, Ph.D., author of The Joy of Half a Cookie
 "Well Nourished is a beautiful book. Its message is not about depriving ourselves of food but truly serving ourselves with a feast that supports health, happiness, and a meaningful life. I highly recommend this wise and loving book that guides us in living the life we want to be living."—Bob Stahl, Ph.D.
 "Well Nourished is a rich and comprehensive guidebook that not only helps the reader establish a healthy relationship to food, but also uses it as a vehicle to greater experience consciousness, mindfulness, and true fulfillment in all areas of one’s life. As a result, it allows your goodness to shine through and help awaken it in those around you. An excellent offering."—James Baraz, author of Awakening Joy: 10 Steps to Happiness
 "Andrea Lieberstein’s Well Nourishedis a delightful feast combining behavioral science research, practical exercises, and a heathy dose of personal and professional experience. She has crafted a sensible and compassionate guide to nourishing yourself in body, mind, and spirit."—David S. Sobel, M.D., M.P.H.

This is a wonderful book that integrates a practical and inspiring path to nourishing the whole self, honoring mind, body and spirit. Clear tools and mindful practices based on scientific research, wisdom practices, and Andrea's expertise are offered throughout that if followed open the door into living a life that is nourished, fun, resourced, and whole—with food in its place as a source of nourishment not struggle.—Joan Borysenko, PhD, author of Minding the Body, Mending the Mind

"A practical, compassionate, customizable approach to an issue that can feel insurmountable—we have to eat to survive, but failing to address our relationship with food and overeating can stunt our ability to thrive and live fully."—Mindful

Not only full of deeply thoughtful, useful ideas and methods, this book is very nurturing and beautifully designed. A jewel from a gem of a teacher.—Rick Hanson, PhD, New York Times Bestselling author of Hardwiring Happiness, and Buddhas Brain

The spirit of this book is all encompassing, creating a path to higher wisdom through deepening our relationship to food, eating, and our bodies. This broad wisdom is complemented by many practical elements to help you along the way; tools to be used and questions to be reflected on, drawing on that capacity for mindfulness that we all have to cultivate deeper understanding and balance.—Jean L. Kristeller, PhD, author of The Joy of Half a Cookie

Well Nourished is a beautiful book. Its message is not about depriving ourselves of food but truly serving ourselves with a feast that supports health, happiness, and a meaningful life. I highly recommend this wise and loving book that guides us in living the life we want to be living.—Bob Stahl, PhD, Mindfulness-Based Stress Reduction Workbook, Living with Your Heart Wide Open author

Well Nourished is a rich and comprehensive guidebook that not only helps the reader establish a healthy relationship to food, but also uses it as a vehicle to greater experience consciousness, mindfulness, and true fulfillment in all areas of one’s life. As a result, it allows your goodness to shine through and help awaken it in those around you. An excellent offering.—James Baraz, author of Awakening Joy: 10 Steps to Happiness

Andrea Lieberstein’s Well Nourished is a delightful feast combining behavioral science research, practical exercises, and a heathy dose of personal and professional experience. She has crafted a sensible and compassionate guide to nourishing yourself in body, mind, and spirit.—David S. Sobel, MD, MPH, author of the Healing Brain and Healthy Pleasures

This book is medicine for your soul. It will take you on a journey exploring the different aspects of yourself, showing you how to receive deep nourishment and be happy from the inside out. The clear, powerful practices give you tangible ways to balance and nourish your own life and, through your own fulfilled life, help nourish the world.—Marci Shimoff, New York Times best-selling author of Happy for No Reason

Andrea Lieberstein's book helps the reader with an essential task – realizing the full potential of their life. This workbook guides us through an assessment of eight realms in our life that require "nourishment" through mindful attention. These include the realms of the physical, emotional, psychological, social intellectual, creative, spiritual and worldly. Through her clear writing, stories and creative exercises the author guides the reader in forming a plan for a life with mindful eating and living that is well rounded, well nourished and personally satisfying.—Jan Chozen Bays, author of Mindful Eating

From the Publisher