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

A Permission Slip For Peace For Overachievers! 3 Ways To Embrace The Season Without Feeling Guilty Or Like A Failure.

A Permission Slip For Peace For Overachievers! 3 Ways To Embrace The Season Without Feeling Guilty Or Like A Failure.

Today is all about PERMISSION FOR PEACE in our body, with food, and to serve as your gentle reminder that you don’t always have to be performing. In today’s episode, I’m unpacking 3 reasons why you need to allow yourself rest and 3 ways to do it!

If you are here today, I know you are a hard-working, accomplished, motivated woman. How do I know this? Because if you weren’t motivated and hard-working you wouldn’t need permission to rest! Most of us are out there working our tails off in life, and we struggle to allow time for a time out. A rest. A period where we have a “lack of productivity”.

Today I want to help you find value in the season of rest and see how this sets you up even better for the year to come.

Speaking of the year to come… Next Level Nutrition is accepting applications for 2023!!! We will kick off the third week of January. I launched this LIVE coaching mastermind in the fall of 2022 and it was incredible. If you are someone that feels like you have a pretty good grip on empowered eating and are ready for the next step… Next Level Nutrition is what you are looking for!

I designed this program because after I healed my relationship with food… I found myself wanting to be healthier but now sure how to do it. I didn’t know what was obsessive or if new goals would trigger old thoughts in my head.  This is why I designed Next Level Nutrition. I believe you can advance your health without going back to obsessive eating.

I know you can take your health to the next level without taking steps backward. I am stoked to offer this program again. We have 10 weeks of nutrition education, accountability, and customized nutrition support all of which I am there with you LIVE in real-time.

Applications are now being accepted here.

 3 Ways To Embrace The Season Without Feeling Guilty Or Like A Failure.

Why search for peace over productivity in the next two weeks?

I don’t know who needs to hear this… but you are allowed to find rest and peace these last two weeks of 2022. Sometimes we need to allow for rest before we ask ourselves to start pushing again.

When I think of the final two weeks of December, I like to shift focus to what I can do to best set myself up for the next year… not necessarily what I need to do right now.

In reality, this isn’t really putting a pause on productivity… rather it is valuing the full cycle of performance. In any athletic event, there is a training season, a competition or event, and then a rest and recovery or off- season. We are cyclic human beings that were never intended to be performing 100% of the time. This is why I am stating the case for peace and equanimity in the last two weeks of December.

So what are some ways you can practice peace within the empowered eating model?

#1- Lean into different values.

If you listened to my episode the first week of December- Don’t Wait Until January 3 steps to empowered eating during the holidays- you heard that I am leaning into a different value this season… and it is my value of joy! Health is another top value of mine that I often prioritize during the year, but as for this season, I decided to lean more so into joy.

Here we are 3 weeks into December and I must say I am so glad I set this intention for the month because I am having SO MUCH FUN. This season has been filled with connection, more sleep, rest, sugar cookies, and a unique perspective of my food and body. How can you shift intention within your values system?

#2 Maintenance is an accomplishment in and of itself.

This one can be hard to wrap our brains around— especially when we are overachievers and perfectionists! But let me fill you in on a little secret… do you know what is harder than weight loss? Maintaining weight loss! Do you know what is harder than recovering from disordered eating? Preventing yourself from going back to it when we live in a disordered eating world!

There is so much more work in maintenance than there is in the initial steps. So my invitation to you this holiday season is to give yourself credit for what you are maintaining. Maybe it is regular sweat sessions, maybe even though you are having more desserts than you typically do… you are still eating more fruits of veggies than you were at the beginning of the year.

Or, perhaps while you still struggle to eat food without guilt… at least you are giving yourself more permission to eat various foods than you were before! There is so much power in maintenance and just think… this is setting you up to start 2023 in a more empowered place.

#3 Part of trusting the empowered eating process is understanding that your body is dynamic and you don’t have to be chasing a specific physique all the time.

You are allowed to take time off, to enjoy yourself at a party, to rest.

Sister- there is no arrival. There is no body you have to achieve. There is no timeline on your empowered eating journey. You are doing everything right. And you have all the time you need.

As for the next two weeks, I want to invite you to lean into your faith. Lean into the notion that your body, regardless of what it looks like, moves like, or ages like… is capable of incredible things.

Cheers, and 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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Pumpkin is the mascot of fall. Being that we’re headed into Thanksgiving season, I can assure you that fall has exploded in my house with more than 50 pumpkins on display and my pantry now full of pumpkin EVERYTHING! While I am aware of how basic this sounds, there is more to these popular gourds than the trends give them credit for…

The stellar nutritional value.

Pumpkins are nutritional rockstars packed with enough vitamin C and beta carotene to immediately boost your immune system and more potassium than a banana. Potassium in particular is a mineral that rocks because it helps us repair and rebuild muscle damage. Being a mama who wants to be strong enough to play with my boys until they won’t let me, maintaining a strong body is important to me. The secret to strength is what I call P2: protein x potassium. Protein is like Batman and potassium is like Robin when it comes to muscle maintenance. Potassium isn’t required (like Robin), but it sure helps get the job done! Pairing pumpkin with protein, like in this yummy CrockPot chili, is a great way to keep your body strong!  Check out my KRQE news segment for more pumpkin recipes!

Pumpkin OR Pumpkin SPICE?

I love pumpkin, but let’s be honest… the flavors we savor are actually the spices in Pumpkin Spice. Good news! There are also awesome benefits packed into these spices! Take cinnamon for example: when you eat carbohydrates, your body breaks them down into glucose. Glucose then binds with insulin to move into your cells, which is were our daily energy comes. So that pumpkin pancake you just ate turned into the energy you used to chase your kiddo. Cinnamon is a spice that has proven to accelerate the movement of glucose into your cells meaning you turn that pumpkin pancake into energy QUICKER. #nutritionhack Who doesn’t need more energy, faster??? 

The real reason I love pumpkins…

…doesn’t actually have to do with the fact that you can eat them, rather what they represent: a change in season. I don’t know about you, but some years are harder than others and this year has been one that brought me unexpected challenges. Nature’s cyclic change is like a blanket of comfort as it reminds me that there are also seasons of life, and just like summer ends this season will also pass. I hope the pumpkin EVERYTHING that you see this fall reminds you that life also happens in seasons. And there is always hope that with the new season there are new opportunities and excitements (like the return of This Is Us…eeeeeek). I will pray that the pumpkins you will no doubt see this season nudge you with peace, give you a little perspective… and remind you to get your potassium. 🤓