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

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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The Key To Empowered Eating. Make 2023 Your Breakthrough Year! 10 Days To Empowered Eating

The Key To Empowered Eating. Make 2023 Your Breakthrough Year! 10 Days To Empowered Eating

If you are here, it is likely that at some point you have struggled with food and body image. Maybe you had an eating disorder, or maybe you snuggled with food and never directly addressed it… where-ever you fall on that spectrum I know we can all agree that our relationship with food and body has been… complicated.  When New Year hits and all the goal-setting starts, it can leave us confused on where to stand. Should I set a goal? Are all goals diet-culture based? What if it doesn’t work? What if I feel like I can never make a change?  Sure, it may stick for a minute, but eventually, I will fall off the wagon, right?

These are all questions that make this time of year tricky for those of us with a complicated history around food, diet, and exercise.

So first of all, welcome to the club! You are not alone.

Second of all, I am excited you are here because I know you can push past this and feel better. You can work on taking care of your body in new more productive ways without going back to old habits. And you know what… there is no risk of failing. Because when you are an empowered eater it is a journey, there is no timeline, deadline, whining…. Girl this is all for you, authored by you, audited by you… and you have nothing to prove to anyone!

 

The Key To Empowered Eating.

So what is the key to Empowered Eating?

Faith.

Faith that your body is good, no matter if anyone anywhere said otherwise.

Faith in the process, no matter your current feelings of the situation.

Faith in the bigger picture, no matter what season of life you are in.

Faith is choosing to care for your body (whether that is rest, or getting up and going to the gym) even when your anxiety is telling you the opposite.

Faith is trying a new thing because you know that even though it is scary, it will work out.

Faith is trusting God more than you trust yourself.

At some point in your food journey,  you will have to take the leap of faith to choose to believe that you are not what your negative narrative says you are. At some point, you will have to trust that your body can be capable of all you want, even when you don’t eat “perfectly”.

For me, this piece was crucial. My faith runs deep and Jesus has become the cornerstone of my journey when I healed from my eating disorder. Now, it is my ultimate north star. My values are what guide me, but my identity is that of a child of God with a purpose to serve him and love others the way He loves me.

Faith is the key… and I want to invite you to pull this is your own journey.

Beyond faith, there are 4 Themes of Empowered Eating:

#1 Body Image Breakdown

#2 Values-based, faith-led health goals

#3 Biofeedback Basics

#4 Science-Based Nutrition Meal Plans

 

To kick off 2023, and season 2 of Fuel Her Awesome we will be diving into 10 Days of Empowered Eating! I will be bringing you a mini-series on these in the next 10 where I unpack each of the Empowered Eating Themes.

For more details check out my free workshop: The Body Confidence Model. Or 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/.

Cheers friends, and happy eating!

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3 Nutrition Tips For Glowing Skin (AND Preventing Wrinkles)!

3 Nutrition Tips For Glowing Skin (AND Preventing Wrinkles)!

Age happens. On the one hand, it is a gift because it means we are living longer and blessed with another day. On the other hand, it comes with some obstacles and downsides… skin changes being one of them.

The good news is there are nutrition hacks we can include daily to keep our skin glowing and vibrant! Tune in to today’s episode for three tips on maintaining youthful skin!

For more fun with nutrition and support hitting your health goals check out details on Next Level Nutrition. Applications will be accepted through August 19th!

Cheers to you hold the power to your health (and happy eating)!

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From Dysfunctional Eating To Healthy Living and Food Freedom!

From Dysfunctional Eating To Healthy Living and Food Freedom!

Dysfunctional, disordered, and dieting are words too many of us live in when it comes to food. To finally find a way to eat healthy without sacrificing mental health is a delicate balance, but it can be done!

In today’s episode, a long-time client and friend of mine is sharing how she said goodbye to dieting and finally found empowered eating! Her story is one I know so many of you will relate to and will leave you inspired along your own journey.

If you relate to Natalie’s story and are looking for that next step in your journey with food, Next Level Nutrition is taking applications now! Get ready for 10 weeks of live support, education, and accountability as you hit your health goals without going back to diet culture!

Cheers, and happy eating!

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