Welcome to "Have it // Made it // Want it Wednesday," a space where we come together to explore the realms of Eating Psychology, Mindful & Intuitive Eating, Meal Planning, and Culinary Nutrition.
{HMW} Could Your Gut Bacteria Help Quiet Food Noise?
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Dear Reader, With all the buzz around medications like Ozempic for reducing "food noise" (those relentless thoughts and cravings around food), many are wondering if there are natural ways to achieve similar effects. Turns out, your gut might hold the key. GLP-1 is a hormone that helps regulate appetite, and while medications can boost its levels, there’s a natural way to do it, too. Enter butyrate — a powerful short-chain fatty acid produced when your gut bacteria ferment fiber. Butyrate can naturally stimulate GLP-1 secretion, which may help curb cravings and reduce stress-eating urges. The takeaway? By making simple dietary changes, you can support your gut health, boost your butyrate levels, and naturally quiet the food noise that can lead to stress and emotional eating. Simple Fiber-Rich Meal Ideas to Get You Started Breakfast: Overnight oats with chia seeds, banana slices, and a dollop of yogurt. Lunch: Mixed bean and vegetable soup with a side of whole-grain toast. Dinner: Stir-fried quinoa with a rainbow of vegetables like bell peppers, broccoli, and carrots. Snack: A handful of mixed nuts or apple slices with a smear of almond butter. Wanna talk about your nutrition game-plan for the winter? Let's chat! Have it: Interesting article alert: 9 Signs You Have an Unhealthy Relationship with Your Emotions Just learned about this free stock photo site, which has some gorgeous photos. Made it: This week’s '5-Senses Sunday' explores the magic of slowing down, savoring each moment, and letting your senses do the work. 🍞🌿🎵 Dive in and discover how engaging your senses can change your whole eating experience. Here are two Thanksgiving menu recipes and shopping lists for you! Plant-based Thanksgiving Day Menu Want it: Best new restaurants of 2024. (I have been to none, and would like to try at least one - have you dined at any of these places yet?) To help you further in your fiber journey. I definitely want to try this, they had me at 10g Plant Protein + 8g Fiber Ingredient Spotlight: Clementines These little citrus gems are like nature’s candy—juicy, sweet, and oh-so-easy to peel (no fumbling required!). Packed with immune-boosting vitamin C and fiber, clementines are your go-to for a quick, mood-boosting snack. How to enjoy: Toss segments into a leafy green salad, pair with dark chocolate for a sweet-tart treat, or zest up your water for a burst of citrusy flavor. Keep a bowl on your counter for an instant energy boost that’s way better than any 3 p.m. slump snack! 🍊💛 32 Ways to use up a box of Clementines Announcements & Upcoming: >>>> Reminder: Your Insights are Requested! <<<< What I'm Asking: I'm collecting personal stories, insights, and reflections about stress & emotional eating to include in an upcoming book project I'm working on. Your experiences, whether challenges or successes, can provide invaluable perspective to readers. As a Token of Appreciation: To thank you for your time and willingness to share, all participants will receive complimentary access to one of my digital products, The Consistency Cure, that I normally sell for $127. (access to be provided upon completion of the survey). You will also be entered to win a $50 amazon gift card! Extra Bytes: What I'm Reading: Not in Love, by Ali Hazelwood - if you love a good smutty romance novel, look no further! What I'm Watching: My Old Ass What I'm Listening to: How to do Everything What I'm Eating: Thai Peanut Lentil Bowls with Crunchy Slaw & Sesame-Crusted Avocado That's it for me this week! I hope everyone has a happy and healthy hump day! Warmly, Jenny PS. Tomorrow I'll be sending you a quick stand-alone email sharing a effective stress-reducing resource that my friend Tera Wages is graciously offering this audience for free! Be on the lookout for it! |
The Conscious Eating Coach
Welcome to "Have it // Made it // Want it Wednesday," a space where we come together to explore the realms of Eating Psychology, Mindful & Intuitive Eating, Meal Planning, and Culinary Nutrition.
Dear Reader, The holiday season can feel like walking into a perfect storm for stress eating - crowded spaces, endless events, and tempting treats at every turn. (the egg nog won't drink itself after all) Research shows that chaotic environments significantly increase our tendency to reach for comfort foods, especially when we’re already feeling overwhelmed. But creating small moments of calm can make a remarkable difference. Here are 5 simple ways to create your peaceful harbor during the...
Dear Reader, On sale starting today for only 5 days... The Mindset & Motivation Bundle Sometimes getting more done doesn’t really have anything to DO with what you’re actually accomplishing. I know it seems hard to believe, but hear me out… The domino that starts it all is how you think about what you’re doing in the first place. In other words, the path to productivity? Really, a lot of it comes down to the right mindset and motivation for the journey. And if you need an easy way to help...
Dear Reader, The uncomfortable truth about self-care that nobody talks about? Sometimes it just plain sucks. While I cherish my quiet moments with a book and warm cup of tea, let's be real - much of self-care feels like a chore. There's nothing luxurious about having my breasts compressed during a mammogram, or dragging myself to another dental cleaning when I'd rather be anywhere else. The secret we're all thinking but rarely say out loud? Sometimes we just want someone else to take care of...