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.
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!
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!
So what is the key to Empowered Eating?
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!
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.
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!