How to become confident in your body
WITHOUT wasting time obsessing over food! 

Healthy Snacks: How To Build An Energy-Boosting Snack!

Healthy Snacks: How To Build An Energy-Boosting Snack!

Healthy snacks are the topic of today’s show. We are shifting into the nutrition science piece of the Empowered Eating puzzle. This is where the practical tools come in. Mindset first, then tactics my friends! This entire week I will be dropping mini-episodes with tactical nutrition tips. As for today- we are talking about the snack attack!

Should we be snacking?

How often?

And on what?

Your life will be better after you tackle this one… because those who snack are less hungry. And the world needs fewer hungry people. Let’s break this down!

Should we be snacking? YES! The eat-digest-reset cycle takes about 2-4 hours. So if you are hungry every 2-4 hours later… Congrats! You are doing it right! You ate an adequate amount that allowed you to fuel your body, digest the food, and your body is now ready for the next one!

This answers the next question: How often should we eat? The secret here lies in how close you pay attention to your biofeedback. Tuning into your hunger can guide you on your appropriate time interval at which you need to eat! If you have more than 4 hours between meals, plan to have a snack. This will keep your energy up, prevent extreme hunger which typically leads to overeating, and overall allow you to feel better!

woman eating some healthy snacks

What should we be snacking on?

When you are building a snack there are two things you will need:

#1 Some form of carbohydrate

Be it from fruit, veggie, grain, this is the energy piece of your snack. You will want to adjust the type of carbohydrate you choose depending on your day. Are you going to work out later? Grab a starchy carbohydrate! Is this a mid-day snack while sitting at work? Aim for higher fiber carbs from fruits and veggies. Are you tired and looking for a boost? Incorporate high antioxidant carbs with lots of b-vitamins from foods like sweet potatoes or berries.

#2 Some form of protein

The second piece of your perfect snack puzzle is including some form of protein with a goal of 10-20 grams. This is an adequate amount to keep your energy high, replenish your protein pool, and keep your muscle repair process turned on all day long.

When you build a snack you really need both these pieces. For example, have you ever eaten just an apple and felt more hungry after eating it? That is because you were missing the protein piece. Try this snack again but add a cheese stick and you will find your energy lasts quite a bit longer!

 

My favorite snacks are:

  1. 1 oz beef jerky with an apple
  2. 1 cup of unshelled or 2 cups of shelled edamame with a cup of coffee
  3. Polar Joe Protein Powder (don’t forget to enter “FUELHERAWESOME” for a discount at checkout.
  4. Greek yogurt with berries
  5. Dried apricots and pistachios— this one also boosts your potassium!!

 

Let me know what you come up with! Happy snack-attacking friends! Be sure you tune in every morning this week for mini episodes on Empowered Eating!  And if you are ready for more there are 3 ways I can support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can’t wait to cheer you on.

 

Cheers, and happy eating!

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10 Days of Empowered Eating Day #5: Biofeedback Basics

10 Days of Empowered Eating Day #5: Biofeedback Basics

Biofeedback is a key component of Empowered Eating. Biofeedback captures what our body says about or how it responds to the way we move and feed it. The best place to start understanding biofeedback is learning and understanding hunger. Learning how to identify your hunger and discover your fullness is something I cover in detail in my e-course Food Foundations.

But as for today… I am hitting on the #1 key to understanding biofeedback: You much be willing to listen and learn. There is no pass/fail. In order to create a partnership with food and our body, we must learn to listen. And when we listen, it doesn’t mean we are always going to like what we hear.

I had a client with the most wonderful biofeedback story. She was one who loved cereal for dinner. I mean, first of all, who doesn’t love cereal for dinner? I think we all understand and relate!

woman using a ball to exercise

There are so many thoughts that came up for her.  “I shouldn’t have cereal for dinner. It is too high in carbs, there is no protein. But it is so good….” If we can stop the madness for a second, and make room for biofeedback there is so much to learn here. My amazing client tapped into this and thought: “What if instead of trying to fight this, I accept it and observe?” And so she did. She ate cereal for dinner. Yes, it tasted great.

However, once she was able to set down shame and judgment, she was able to see that although the cereal tasted good— it didn’t feel good. She woke up the next morning feeling sluggish. She then allowed herself to test this out 2 more times! Which I celebrated big time! Because this meant she was curious and wasn’t judging herself.

The coolest part is that in doing this she was able to identify that while she COULD have cereal for dinner if she wanted to, it wasn’t something that energized her. She took this even further and recognized that it didn’t serve her and her values because she needed more energy in the mornings! Biofeedback is a beautiful tool, but we must be willing to set down the judgment to access it.

Here again, is where we can lean into our faith. We can rest assured that our body will be ok because God made it more resilient than we give it credit for. WE have space for grace and there is no need for perfection here.

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (a fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

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10 Days of Empowered Eating: Day #4 Setting Values-Based, Faith-Led Health Goals

10 Days of Empowered Eating: Day #4 Setting Values-Based, Faith-Led Health Goals

Welcome to 10 days of empowered eating!

The number one reason people don’t set New Year’s Resolutions is that they don’t want to fail. I asked you on day one of this series to look at your values and check out how they align with your faith. Today I want to take that a step a bit further, to set action-oriented goals, and create a fail-proof plan for your resolutions. There are four components of this:

1. Set a SMART goal

This means setting a goal that is Specific, Measurable, Attainable, Relatable to your values, and Time-oriented. For example: Instead of saying “I want to eat healthier” turn this into a SMART goal to help you map out your steps to get here. “I will eat 5 servings of fruits/veggies 6 days per week by adding color to every meal and snack and planning my meals for the

2. Find Accountability

Who is your accountability buddy? Research shows that adding accountability to your goal setting increases the odds you will stick to your goal to 90%!!! Do you have a friend or family member who will check in on you? Better yet, come hang out with us in Next Level Nutrition! We are kicking off our next group coaching mastermind in the third week of January where it is all about accountability. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

3. Talk about the work, not the goal

Research shows that telling people your goal actually decreases the likelihood that you will do it. This is because talking about the goal gives you a sense of accomplishment like the work is already done… when in reality there is work to be done!

4. Have a little faith in your journey

There is no deadline, no failure… rather we have faith that God has us right where He wants us and will get us to where we need to be.

women writing new year's resolutions

What is your SMART goal?

Who is your accountability buddy?

Most importantly, where can you lean into faith along the way?

 

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know the fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (a fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

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10 Days of Empowered Eating Day #2: Positive Body Image

10 Days of Empowered Eating Day #2: Positive Body Image

There was a time I felt so down about my body that I didn’t want to go out. I didn’t want to get dressed. I had so much shame in how I looked that instead of going to class or coffee… I stayed home, watched TV… and ate.

Positive body image is closely linked to our self-esteem. We feel this in our personal life. We also see it in the research. Low self-esteem in adolescents can lead to eating disorders, early sexual activity, substance use, and suicidal thoughts. In adults, research shows we are less likely to engage in assertive decision-making when self-esteem is low. I don’t know about you but I need these decision-making skills sharp! Adulting is hard!

It is estimated that 91% of women are unhappy with their bodies and resort to dieting to achieve their ideal body shape. Unfortunately, only 5% of women naturally possess the body type often portrayed by Americans in the media.

To make peace with our bodies we need to redefine positive body image. I don’t know where we got the message that a positive body image is loving all of your body all the time, but I believe this is an unrealistic expectation. Like saying you will like your spouse 100% of your marriage. We all have our days, but the key is in the commitment to respecting your body, regardless of your feelings toward it.

woman looking at herself in the mirror
Positive body image

…is caring for your body, no matter what it looks like. This means caring for your body on PMS days when that fallopian fanny pack is popping out… as much as you care for it when feeling confident. It is leaving space for grace and trusting that God made your body, even on the bad days.

How can you care for your body today, regardless of how you feel it looks? Maybe that is moving your body, going for a walk, or jogging even though vegging out in front of the TV provides more instant gratification. Or maybe it is creating space for a pause in your day in the form of a power nap or eating lunch mindfully. Maybe it’s putting on cute boots and some makeup even though you want to stay in your PJs all day. There are so many ways we can care for our body and when it is done out of respect, instead of shame it is a whole new ballgame.

Thanks for checking out Day #2 of 10 Days to Empowered Eating!

 

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know the fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

 

Cheers, and happy eating!

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From Keto to Food Freedom to SUPER Fit! How Peace And Perspective Change Everything On Your Plate. Interview with Stef Gass

From Keto to Food Freedom to SUPER Fit! How Peace And Perspective Change Everything On Your Plate. Interview with Stef Gass

After years of dieting, she didn’t know there was another option. 

Would food always be stressful? 

Would she always swing from dieting to overeating? 

Today on the show my dear friend (and also my podcast coach) Stef Gass joins us to talk about how she went from Keto to Food Freedom, to the healthiest and FITTEST she has ever been.

She talks about the struggles she faced, what wasn’t working, and what she did to break free from food hang-ups FOREVER! 

Her story is as beautiful as she is and I am so grateful she is leading with vulnerability and sharing it here. 

From Keto to Food Freedom to SUPER Fit! How Peace And Perspective Change Everything On Your Plate.

How did she get here? Let me break it down for you in three Steps:

1. Create values-based health goals.

To shift our outcome we have to shift our mindset. And to make a mindset sustainable it has to be tied to what you value most. The coolest part about Stef’s story is that she leaned into her values, hard! She restructured all her goals around what is most important to her instead of obsessing over weight loss.

The ironic part? When she approached food and exercise through this new perspective, she still lost weight. But it wasn’t from in an obsessive, unsustainable way… instead, it was done with patience and there was peace every step of her journey. For more support on setting up your values and creating values-based health goals check out Food Foundations (which is on SALE this week)!

2. Learn about biofeedback.

Biofeedback is simply a fancy word for what your body says about food. Yes, we know what the headlines say and what your favorite Instagram influencer says. There are about a million videos on TicTok that outline what you should and shouldn’t eat… but what does your BODY SAY?

The art of biofeedback is life-changing. Learning how to interpret what your body says about food and adjust your eating accordingly removes all guilt and shame from the equation. It is a step that must come BEFORE any fuel planning or nutrition changes.

It is THE step that will make your fuel plan changes sustainable. In Stef’s story, it was the light bulb that turned on and forever changed her relationship with food. For more details on what it is and how to identify biofeedback, check out Food Foundations (which is on SALE this week)!

3. Gradually work on your customized Fuel Plan.

Nutrition science is so cool. There is a reason I geek out about it. Although, if it wasn’t my full-time career I would be overwhelmed because there is so much out there!!

This is why I find such joy in creating customized fuel plans. It is where my years of schooling and education meet your hard work, your story, your genetics, and your goals.

 

PSST!!!!! Did you HEAR?!?!?!

 

Food Foundations is 25% off until 12/19!!!! Enter “HAPPYHOLIDAYS” at check out and you will see that price drop! Just a little holiday love for all the Fuel Her Awesome crew.

 

And if you still aren’t sure Food Foundations is for you- check out my FREE Workshop: HOW TO BECOME CONFIDENT IN YOUR BODY WITHOUT OBSESSING OVER FOOD. You will get all the deets on the top 3 mistakes I see people make that prevent them from becoming an empowered eater.

Bottom line… it is time to drop the body and food hang-ups because you are way too awesome to carry them any longer. Plus, who has time for that anyways?!?

 

Can’t wait to see you in there! The Empowered Eating life is the BEST LIFE!

Cheers friends, and (forever) happy eating!

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Don’t Wait Until January! 3 EASY Steps To Empowered Eating (DURING the Holidays)!

Don’t Wait Until January! 3 EASY Steps To Empowered Eating (DURING the Holidays)!

THIS IS WHAT WE HAVE TRAINED FOR!  All year we have been working towards Empowered Eating. We have been working our butts off to shift the narrative from diet culture-based values to our own self-defined values. The holiday season with all its hustle and bustle is our game day!

This is where our training comes in.

The holidays are a season where we are out of the normal routine. We might be triggered. We may be in uncomfortable situations… but when we do the values work first, we know how to weather this storm.

In today’s episode, we are covering 3 things you can do now to build on your Empowered Eating skills (DURING the holidays)! If you have a history of the “all-or-nothing” mentality, fine-tuning your skills during this season can be tricky… but IS WORTH IT!

Are you ready to eat empowered all year long?

Empowered Eating is a combination of the mental mind shift and tactical tools that will leave you feeling confident in your food choices and your skin! Because it is the holidays and because I am so thankful for you Food Foundations is 25% off this week.

This is the one program that wraps all the steps up in a pretty bow for you to walk through. We balance the art of intuitive eating with the science of nutrition based on what you value most. This is how I got to the place where I deeply enjoy the holiday season and don’t stress about the parties and the extra food! Enter “HAPPYHOLIDAYS” at checkout for that 25% which is good until December 12th.

And if you still aren’t sure- check out my FREE Workshop “How to Feel Confident In Your Body Without  Wasting Another Minute Obsessing Over Food”. You will learn:

  • How to avoid the 3 BIG mistakes that are keeping you STUCK in the same health patterns.
  • How to tune into your body to find out EXACTLY what your body needs to eat and when.
  • How to unlock the SECRET to using science to create body confidence and lifelong, sustainable health WITHOUT food obsession.
3 ways

Here are 3 Ways to fine-tune your empowered eating skills this holiday season:

1. Lean into your values to set your intention for the season.

Mine is joy and giving myself permission to enjoy this season. You may be here… or maybe you do have a goal you are working towards. And in that case, you will want to value your handwork and commitment you have given to your goals over immediate, and passing satisfaction.

Or maybe you are working on recovery from an eating disorder, in which case you will need to lean into your value of recovery more than the immediate comfort you find in hiding or avoiding holiday foods. Whatever you lean into values looks like for you the important part is that you define it.

If you need help with this- this is one of the first modules in Food Foundations! Now is the time to get started because you can skip right to the values based goal setting module and set your intention while it is on sale!

2. Let go of attachment to perfectionism.

Again! This is what we have been training for! The empowered eating model is try, learn, grow, repeat. There is no right or wrong way. So while you may have changed the foundation of your relationship with food, some old patterns may still be there. This means we are going to mess up.

For me and my intention, this means sometimes I may overindulge and eat too much. Like I did last weekend and felt ew! And my pants don’t fit the same and I don’t feel great. Old Jess would say see- this doesn’t work! You can’t let yourself let loose because this is what happens. Empowered eating Jess says- well! That was a bit too much, extra fiber and fluids tomorrow and I will know more (notice I didn’t say better) I will know more for next time. And that’s it.

3. Three Nutrition boosts to add today!

We can all agree, no matter your values, you will need some extra energy this season. 1) Hydrate 2) 1 veggie-based meal or snack and 3) Supplement with vitamin D and magnesium. My favorites are in my supplement store because I have specific recommendations for each of these… Please consult with your provider before implementing to ensure these are the right options for you!

 

Cannot wait to see you inside the Empowered Eating life!

Cheers, and happy eating!

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