The Conscious Eating Coach
Your weekly guide to mindful living, delivered with heart and expertise. Have it // Made it // Want it Wednesday brings you a curated blend of stress-relief strategies, culinary wisdom, and wellness discoveries in three engaging segments. From science-backed nutrition insights to practical self-care tools, each edition helps you navigate life's daily stressors while building a more balanced relationship with food and well-being. It's like having a supportive friend and health expert in your inbox, sharing exactly what you need to know to feel more grounded and nourished each week.
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{HMW} Measuring Success Beyond the Scale
Dear Reader, When I was deep in diet culture's grip, the scale held immense power over my emotions and self-worth. No matter how diligently I exercised or restricted calories, if that number didn't drop, I felt like a failure. The scale became my judge and jury, stripping away my sense of intuition and body trust. But here's what I've learned after years of coaching clients through their own relationships with food and body: the scale tells an incredibly limited story. It doesn't know about...
READ POST{HMW} Beyond the Stomach Growl - How to Know when you're Hungry
Dear Reader, Our bodies communicate hunger through a sophisticated network of hormonal and neural signals that extend far beyond the obvious stomach growl. Research shows that these signals operate on a spectrum unique to each person - influenced by our nervous system state, hormonal fluctuations, sleep quality, and even our personal history with food restriction. When we're chronically stressed, our interoceptive awareness- the ability to accurately perceive internal bodily...
READ POST{HMW} Are You Running Low on Vitamin P? The Essential Nutrient Your Wellness Routine Is Missing
Dear Reader, The science of happiness tells us that it's not the grand gestures but the tiny pleasures that sustain our wellbeing. Research from positive psychology suggests that our brains respond more powerfully to frequent small doses of joy than to occasional big wins—it's why that first sip of morning coffee or the unexpected text from a friend can feel so transformative. Think of pleasure as a nutrient your nervous system needs daily. When we're feeling stressed or overwhelmed, we often...
READ POST{LAST CHANCE:} Doors Close tonight for Just One More Bite Premium 🔥
Dear Reader, “Jenny - I need to tell you something. Last night, for the first time in 15 years, I ate dinner without calculating calories. I just sat there, enjoyed my food, and listened to my body. Your work is making such a difference for me. Thank you.” - MK, Founding Member This is what happens when you have: ✔ Tools that actually work ✔ Support that doesn’t judge ✔A community that gets it I’ve been sitting here at my desk, feeling incredibly grateful for the recent comments I've received...
READ POST{HMW} Reminder: Free workshop on Decoding your Food Cravings 🍭
Dear Reader, Ever notice how specific your food cravings become during different emotional states? When my client Shannon experiences anxiety, she reaches for crunchy foods without fail. The science reveals why: the repetitive jaw movement and auditory feedback from crunching actually activates the parasympathetic nervous system, creating a physiological calming effect. This isn't about lack of willpower - it's a sophisticated nervous system regulation. Our bodies instinctively seek...
READ POST🧠 The Neuroscience Behind Your Midnight Snack Choices [FREE WORKSHOP]
Dear Reader Last week, a client shared something that might sound familiar: "After a stressful meeting, I need chocolate chip cookies – not ice cream, not cake – specifically warm, slightly underbaked cookies with melty chips." What's happening in that moment isn't random. Your brain and body are having an intelligent conversation, one that neuroscience now helps us understand. When stress hormones flood your system, they trigger specific neural pathways connected to comfort, security, and...
READ POST{HMW} When Aromas Unlock Your Food Memories
Dear Reader, Have you ever wondered why certain smells instantly transport you back to your grandmother's kitchen? 👩🍳 The connection between scent and memory is powerful—researchers at Brown University found that our olfactory system links directly to the hippocampus, the memory center of our brain. (1) This is why the aroma of baking bread or brewing coffee can trigger not just memories, but emotions and physical sensations too. This is also why so much of my work around healing your...
READ POSTFAQ: What's Actually Included in Your Just One More Bite Subscription
NOTE: I'll be sharing about my Substack Founding Member offer until March 18th – if you love my newsletter but would prefer to opt-out of these promotional emails, [click here] and I'll opt you out while keeping you on the regular newsletter list. Dear Reader, Since I announced that doors are open for the Just One More Bite Premium last Monday I’ve been getting some great questions about this new community I'm building, so let’s dive in: Q: Why should I pay when the newsletter is free? A:...
READ POST{HMW} The Breath-Digestion Connection You Haven't Heard About
DearReader, Did you know that the simple act of taking three deep breaths before eating can transform your entire meal experience? Fascinating research from Dr. Kevin Tracey, published in the journal Nature, reveals what scientists call “the inflammatory reflex” — a pathway where your vagus nerve directly communicates with your immune system. When activated through deep breathing, this neural pathway reduces inflammatory markers throughout your body, creating optimal conditions for digestion...
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