Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training – Détails, épisodes et analyse

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

1. Reduce Extreme Thinking

• Move away from rigid categories of "good" and "bad" foods.
• Understand that while some foods may be healthier than others, viewing nutrition in black-and-white terms can create unnecessary anxiety.

2. Learn About Nutrition Without Perfection

• Educate yourself on nutrition, but remember—no one eats perfectly all the time.
• Focus on balanced and sustainable eating rather than striving for perfection.

3. Listen to Your Body

• Practice eating when you’re hungry and stopping when you’re full.
• If you’ve been going long periods without eating and then bingeing, aim to eat regularly every 3-4 hours.
• Start noticing your fullness cues and honor them by stopping when you feel satisfied.

4. Practice Mindful Eating

• Slow down and savor your food. Be aware of how it tastes and feels in your mouth.
• Enjoy the experience of eating without distractions—just be present with your meal.

5. Embrace Self-Compassion

• Your worth as a person isn’t tied to perfect nutrition or having the "ideal" body.
• Show yourself kindness and compassion, especially when you feel like you’ve fallen short.

6. Identify Moderate Eating Behaviors

• Moderate eating means flexibility, not rigidity. If finding balance is challenging, consider seeking help from a dietitian or therapist.
• Professionals can assist you in defining what moderate, healthy eating looks like for you.

7. Focus on Whole Foods, But Enjoy Your Favorites

• Prioritize whole foods that are close to their natural state—like whole grain bread over highly refined options.
• However, it’s important to leave room for treats and your favorite foods too. Unless medically advised, there’s no need to cut out entire food groups.

Thank you for tuning in! Finding balance with food doesn’t have to mean swinging between extremes. By incorporating these tips, you can develop a healthier, more relaxed approach to eating.

If you found this episode helpful, please share it with someone who might benefit from it. And as always, I’d love to hear your thoughts and experiences—connect with me on @jessbrownrd.

Next Episode Teaser: Healthy Without the Hurt: How to Stop Bullying Yourself into Being Healthy

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Welcome back to the SUMMER SERIES! We kicked off this series with episode #1 on Monday, where we talked about listening to your body's biofeedback, so go back and give it a listen if you haven't yet.

In today's episode #2 of the SUMMER SERIES we are discussing 'mental health mojo' and how we can start to create daily habits, not just for mental wellness, but also for mental strength. I believe mental wellness is something we all need to be tending to regularly.  By nurturing our mental well-being, we can create these resilient, vibrant, and balanced inner landscapes that set us up to succeed no matter what life brings our way. 

Things are going to happen, life is real, however, we have the power to strengthen ourselves from within. So, today we're talking about how to build the strength and resiliency that surpasses what we're told we are capable of achieving - through the lens of empowered eating.

Biofeedback Workshop Freebie:  https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating! 

Jess

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 hangups FOREVER! 

Her story is as beautiful as she is and I am so grateful she is leading with vulnerability and sharing it here. 

PSST!!!!! Did you HEAR?!?!?! 

Food Foundations is 25% off until MIDNIGHT!!!! 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 Empowered Eating Masterclass. 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!

Cheers friends, and happy eating! 

Jess

THIS IS WHAT WE HAVE TRAINED FOR!  All year we have been working towards Empowered Eating. We have been working our butts off to shift the narrative from diet culture-based values to our own self-defined values. The holiday season with all its hustle and bustle is our game day! 

This is where our training comes in. 

The holidays are a season where we are out of the normal routine. We might be triggered. We may be in uncomfortable situations… but when we do the values work first, we know how to weather this storm. 

In today’s episode, we are covering 3 things you can do now to build on your Empowered Eating skills (DURING the holidays)! If you have a history of the “all-or-nothing” mentality, fine-tuning your skills during this season can be tricky… but IS WORTH IT! 

Are you ready for a new level of health?

Are you ready to eat empowered all year long?

Empowered Eating is a combination of the mental mind shift and tactical tools that will leave you feeling confident in your food choices and your skin! Because it is the holidays and because I am so thankful for you Food Foundations is 25% off this week. This is the one program that wraps all the steps up in a pretty bow for you to walk through. We balance the art of intuitive eating with the science of nutrition based on what you value most. This is how I got to the place where I deeply enjoy the holiday season and don’t stress about the parties and the extra food! Enter “HAPPYHOLIDAYS” at checkout for that 25% which is good until December 12th. 

And if you still aren’t sure - check out my FREE Empowered Eating Masterclass. You will learn how to avoid the 3 BIG mistakes that are keeping you STUCK in the same health patterns; how to tune into your body to find out EXACTLY what your body needs to eat and when; and unlock the SECRET to using science to create body confidence and lifelong, sustainable health WITHOUT food obsession.

Cannot wait to see you inside the Empowered Eating life! 

Cheers, and happy eating! 

Jess  

This the season for FOOD! 

With so many holiday foods around, there is focus on desserts and drinks. I say, why save all the fun for desserts and alcohol? We can refresh our everyday staples with the same seasonal flavors without losing the nutritional value. 

Today we wrap up the final episode of the Happy Holiday Eating series! I am sharing two ways you can refresh and recharge your fuel plan over the holiday season. The best part? It is simply building on foods you are already eating!  

Tip #1: Boost your beverages! We need to hydrate all year long, but when the weather shifts it can be more challenging to stay motivated. There is no better way to stay motivated to drink than to add some seasonal flavors to your beverages. 

My current favorite: The Golden Milk Latte!!! Made with turmeric and milk, this creamy hug in a mug is a great blend of protein from the milk and nutrition from a unique spice. Turmeric contains curcumin, which is a naturally potent anti-inflammatory and immune-boosting spice that not only has healing properties, but it also tastes really good in a cozy latte! It helps to consume it with black pepper. Pepper enhances the absorption of turmeric by up to 2,000%. Curcumin is also fat soluble, which means it breaks down and dissolves in fat or oil. That’s why it may be a good idea to take curcumin supplements or have turmeric with a meal that contains fat. In this case, using almond milk or 2%/whole milk is ideal. And I know, I know... turmeric and pepper in a latte? Sounds weird, but I swear it is delicious! 

Tip #2: Refresh Your Staples with Seasonal Flavors! Most would agree that the easiest meal to eat with balance and intentionality is breakfast. We don't have the normal distractions or extra options that we might have at meals later in the day. Over the holidays, take this one meal and refresh it with seasonal flavors. My rubric for breakfast (and this is true for most of the fuel plans I write) is to include at least 20g of protein with natural color. If you work out in the morning, you will also need to add a high-fiber carb to this meal.  Smoothies, oatmeal, and Greek yogurt are common bases for many breakfasts. Below are some ideas on how to seasonally spice these up! 

Make a Gingerbread Smoothie! Recipe @jessbrownrd or make your own cranberry sauce to replace berries in your oats or Greek yogurt. 

Can't wait to hear what you come up with! 

I know you are loving the Empowered Eating approach to food and wanting more details. This is why I created my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. You in??? 

Until next time... cheers and happy holiday eating! 

Jess 

Happy holiday week and welcome to episode #3 in the Happy Holiday Eating Series! 

Today!!!! We are talking about a big one… 

What if I gain weight over the holidays? 

My mission today is to help you manage your thoughts around this topic so we do 2 things: prevent extreme changes in weight and learn how to accept the small fluctuations… because sister, it is normal this time of year. 

For any of you wanting to solidify your empowered eating journey, Food Foundations is my signature program where I teach you how to feel strong and confident in your body without obsessing over food or wasting time on another failed diet. This is the real deal where you learn empowered eating. AND I have a little surprise for all of you Food Foundations students… I am adding a special something that ONLY YOU have access to as a Food Foundations student. Something that has been on my heart to serve and support you all in a greater capacity. So any of you who are currently enrolled be sure to check your email from me this week! The details and updates will be sent directly to you or you can go into the Food Foundations platform and details will be in the welcome and congrats models. Eeeek! So excited to see you all there. 

All right, all right… let's get ready for this one today. We are talking about the one thing most people fear over the holidays… weight gain. While this is a challenging topic, I am here with you to face it head-on so it doesn’t steal your joy this year… who else is in?  

For more details on how to become an empowered eater check out my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet.  Did I mention it's TOTALLY FREE? You in???

Cheers, and happy holiday eating!

Jess

The Holiday Season is here!!! Some of you might think "YAY!" and get on my level about the holidays. Is anyone else ready to start playing Christmas music the day after Halloween??? Or maybe you are not of those people and hearing this made you gag a little.

I will tell you friends I haven't always been this chipper about the holiday season. There was a season that this time really stressed me out. I would enter the holiday season nervous about seeing people— I didn’t want them to see me and witness the weight I gained or felt like I gained that year. I didn’t want to be around all the food, knowing every bite would be an internal battle. Don’t eat this, but I want to eat this, ok fine one bite, crap! It is so good now I want it all! Insert all the food followed with boatloads of guilt and play this scenario on repeat all season long. It stole precious time from me and robbed me of joy during the holidays. 

Whatever emotion you bring into the holiday season I am here to be a little voice in your ear to let you know you have the power to rewrite your experience THIS year. This doesn’t have to be a season you GET THROUGH, rather you hold the key to making it a season you not only grow through… but find joy in.

Today I am kicking off a 3-episode series: Happy Holiday Eating and my mission here is this: To help you find that sparkle this holiday season. Regardless of your past experiences with holidays, your food struggles, the weight you may or may not have gained this year, despite the difficult people you might be around or the busy schedule that we all have coming… I don’t want to hear any of you say “I just need to get through the holidays” no sisters, we are here to be in the moment, especially during the holiday season and we hold the key to our own happiness.

This is where we let our empowered eating skills not only shine on our plates, but they also show up in how we live. I am praying this prepares you and encourages you this holiday season… today’s episode is on mindful eating and how this is the key to keeping you from overeating or battling guilt. Are you ready to grow? Let's do it! 

For more details on how to become an empowered eater check out my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet.  Did I mention it's TOTALLY FREE? You in???

Cheers, and happy (holiday) eating! 

Jess

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 much...

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?

I know it is possible to enjoy holiday foods while setting appropriate boundaries and continuing to feel good. In today's episode, I have 3 to-do’s to kickstart your empowered eating holiday season. 

For more details on how to become an empowered eater check out the FREE Body Confidence Method Workshop. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet.  Did I mention it's TOTALLY FREE! You in???

Cheers, and happy (holiday) eating!

Jess 

We have all done it... we set the goal to eat "better". Then we walk into a pizza place and after much deliberation decide "better" will start tomorrow.

You aren't alone if these words haunt you. Self-sabotaging our health goals is something most of us do often. But why? And what happens when we do this?

Today I am jamming out with my new friend, Tanja Shaw, as we discuss the physiology behind self-sabotage and the difference between intentionality and rigidity.

To learn more about Tanja Shaw, be sure to connect with her on IG @tanja_shaw or check out her resources at tanjashaw.com and her podcast The Fit and Vibrant Podcast.

Cheers, and happy eating!

Jess