Today we're talking about rest, recalibration, and getting ready to absolutely crush your goals. If you are someone who has high expectations for yourself, sometimes letting go and resting is harder than doing. Do you relate?  Let's have a conversation about how we can step into that next chapter, with faith in the process, even when we may feel afraid. As I've been navigating my own challenges as I move into a new chapter, I realize a lot of the battles I'm having internally, and fears that...

Welcome back friends to part two of Decoding Food Addiction with Dr. David Wiss! If you haven't yet tuned into part one, be sure to go back and listen to that episode first.    Today, we're discussing anti-diet and diet culture rhetoric, and how this applies to you, as well as how these concepts relate to some of the science that is currently out there. In particular, we are talking about something called 'food addiction' and how this label can leave people in a very vulnerable spot, which is...

Today, I'm having another incredibly stimulating, exciting, and interesting conversation with Dr. David Wiss. I was drawn to Dr. Wiss because he's been opening doors to a conversation that is pretty controversial in my field.    At the professional level in the dietetic world, there is this polarization happening. Either you are 'anti-diet' or you are part of the 'diet culture' problem. As an eating disorder professional, this has been really confusing to navigate. And even though I've been...

Today, we are wrapping up the Fall in Love Series! I hope you've been enjoying this series as we've touched on what we need to 'fall in love with' in order to jump into empowered eating!   In today's episode, I'm tackling the question of why we need to fall in love with taking care of our body, regardless of what that may look like. As you may have guessed, this means we're going to be discussing self-worth and self-care today.    Now, I know that sometimes, especially as women, we can have...

In today's episode, we are talking about how to raise empowered eaters. As a mama, this topic is super close to my heart, and if you are a mama, I know this topic is going to be helpful to you. If you're not a mama, maybe you have nieces or nephews, or are a teacher or work with children in some type of role. In one capacity or another, we all have interactions with the next generation. So, whether you check that mama box or not, I know today's episode is going to be chock full of information...

I don't know about you, but I love protein! If you've been around for a bit you might call me a 'protein princess.' So today, I want to talk about the benefits of protein and why protein is so important, along with the different types of protein and protein powders.   As women, I also want to help you learn more about how protein might impact us as a female, how our hormones impact our protein breakdown, and how this plays a role in impacting our healthy eating and healthy body...

Hey friends, I hope your February is off to a roaring start! With all the energy we pour out in January it can often leave us wondering how we're going to maintain that motivation and momentum throughout the rest of the year.   We want sustainable success, so that the goals and intentions we set at the beginning of the year, can be maintained and attained by the end of the year. And, in order to see this type of success, we really need to learn how to fall in love with the journey.   So, this...

Today, my special guest Nick Carrier and I will be discussing what a more well-rounded goal setting approach looks like, and how we can set goals that are not just appropriate, but goals that suit our lifestyle and are attainable and achievable.   Nick's goal setting method is so unique because he encourages us to really consider our emotions in planning our health and fitness goals. I know you'll love this fresh perspective on goal setting, and find so much value in how you can adapt this...

Welcome back friends! Today is part two of my conversation with Dr. Erica Castleberry and Licensed Mental Health Counselor Christopher Guider, so if you haven't yet listened to part one, please head over to last week's episode and catch up before tuning into today's episode.     We'll be picking up where we left off last week and continuing our discussion on the benefits and challenges of intuitive eating, and how we can implement intuitive eating in a way that best fits you, your values,...

In today's episode you get to listen in to a very juicy conversation with two of my favorite colleagues, and this conversation has been brewing for at least a couple of years.   The concept of intuitive eating can sometimes seem really hard to navigate in today's world. Intuitive eating has completely revolutionized and pushed back against 'diet culture' and this is a beautiful thing! But, now we have this whole population of folks who are struggling with how to navigate intentional eating,...

Ready or not, we're in the second week of 2024 and we are knee deep in 'weight-loss season'. So, I think it's a great time to have a conversation about: what really works for weight loss, what doesn't work for weight loss, how does our metabolism work, and how can we move through all the noise and stay on the empowered eating course.   Now, I believe in defining your health goals based on what YOU value. Sometimes that involves weight loss, sometimes it doesn't and that's okay. You are...

Hello gorgeous! I'm so glad you're here today because I am so passionate about this topic, this idea, of differentiating between discipline and rigidity. This topic is such a crucial component in your healthy food and body journey, but it can also feel complicated. The gains are so worth it though, because when we can differentiate between discipline and rigidity things become a lot more clear.   Now, if you have a history of struggling with food and body bullying, no matter where you fall on...

Hey my friend, welcome to 2024! Today we're talking about how to set yourself up for empowered eating in the next 30 days. This is such a great time to reflect on the past year, and set some goals for the year ahead, to truly set ourselves up for an empowered eating makeover this new year.    One of the ways I have found beneficial in setting, and attaining, goals is to take some time to mindfully reset and reframe our entire environment so we can create an environment that actually supports...

I'm so jazzed for the new year! While I'm not much of a new year's resolution girl, I am all about casting new vision and dreaming up new ambitions for the year.   I love working with all of you this time of year as we move into the new year full of hope for a fresh new start, and re-energized to grow a healthy relationship with food and our body.   So in today's episode, I'm going to help get motivated to set some vision casting intentions, while sharing the three ways you can grow in your...

Hey Awesome! Yeah, you! I know... You’re ready to stop falling into an all-or-nothing mentality when it comes to food and finally put together a realistic plan on how to boost your energy and find food freedom! I’m Jess, and I am obsessed with all things nutrition, science and helping you navigate this information while maintaining a deep sense of peace and empowerment in your body. I am a registered dietitian who started out with an eating disorder and then fell in love with how God...

I hope you're enjoying this season and giving yourself that mindful balance of intentionality with food, mixed with some grit and grace, and balancing that glucose too!    Today, I'm sharing one of my most popular episodes from last year, where I offer some practical tips on how to get unstuck from the pendulum swing cycle of overeating, to not eating enough. I want to help you stop this pendulum swing, and give you some grace-filled guidance on what you can do differently this holiday season...

Welcome to episode #2 of the Happy Holiday Eating Series!!  Today we are talking about how to politely decline foods when you want to say "No!" so you can feel free to say yes to what you really want! This one is for all the people pleasers out there as I share the how to say no framework. We are talking about boundaries babe and I have 2 steps on how to say no (nicely of course) and draw boundaries with food this holiday season. Why?? Because, it is hard to say no to food, especially when it...

We are getting deeper and deeper into the holiday season, and it's the perfect time of year to unpack the awesome that is empowered eating!   There's so much baggage that can come up within us during this time of year, and when we couple all the extra craziness with any insecurities we may have, we can often find ourselves feeling triggered.   My mission today, is to give you some practical tips and tools to help you get unstuck as you learn how to refresh and recharge your fuel plan this...

I want to kick off the month of December by diving in a little bit deeper into your food journey. At the heart of my personal food and body healing story is my faith and how I reconnected with God. This faith switch was the catalyst I needed to help me break free from self-sabotage so that I could live empowered and comfortably in my own skin.   I couldn't think of anyone better to help me tackle the topic of self-sabotage, and what's at the root of our food struggles, than my friend Juliana...

If you're feeling guilt over all the holiday eating, you're not alone! I remember the days when the stress over holiday eating felt like such a weight on my shoulders. Now, I'm able to freely enjoy the holiday season, without all the guilt, because I've found a better way. This time of year is where empowered eating really shines.   My friend Meredith Franczak is also no stranger to this struggle. And today, she will be sharing her personal empowered eating story, and I know so many of you...

We're getting ready to celebrate Thanksgiving over here in America, and it's a big food holiday. Some of you might be totally stoked about the upcoming holidays, and some of you might be totally stressed. Wherever you are on this spectrum, I'm so glad you're here with me today, because we're going to spend some time assessing our intentions for this holiday season.   One of the biggest things that I see as an obstacle for the folks I work with is how stressful it can be when you're always...

Today's interview is GOLD. My friend Kelli Watkins is an incredibly accomplished woman. Her story is such a great reminder that even those who are successful can still experience challenges, and even big goal getters can struggle with their relationship with food and body.    I know many of you will relate to Kelli's story of overcoming her own unhealthy relationship with food and body. Kelli gets vulnerable about how her journey with food became disordered, and how she realized, over time,...

It's crazy how tired we get when we're juggling all the things, and sometimes our brain just stops working. When I had my kiddos, and was still working full time, I realized I really needed to up my game when it came to how I was taking care of my body.   That's why today, I want to chat about how we can boost our brain health with nutrition. Nutrition is so cool in this sense, it's like lotion for your brain. So if you need a brain boost, today's episode is for you!   Get ready to learn...

To eat the Halloween candy, or not eat the Halloween candy.. that is the question.    Halloween kicks off what I call 'the food holiday season'! From today, until Valentine's Day, there will be food EVERYWHERE. This can bring up so many thoughts like.. How do I navigate the extra food?  What if I overeat?  What happens if I gain weight? How can I stay focused on my goals? Should I stay focused on my goals?   Here is the thing about empowered eating - there is no off season because you are...