Fuel Her Awesome: Food Freedom, Body Love, Intuitive Eating & Nutrition Coaching
27 || I’m Eating Healthy, but I’m Still Not Losing Weight! How to stay focused on your goals and keep going when you don’t see the results you want

27 || I’m Eating Healthy, but I’m Still Not Losing Weight! How to stay focused on your goals and keep going when you don’t see the results you want

June 21, 2021

Happy Monday Ladies! 

Do you ever feel discouraged because you've been eating healthy and hitting the gym, but you just can't seem to lose weight? You're not alone! In episode #27 we chat about what really might be going on inside your body and why you haven't been able to lose that 10 lb you so desperately want to!  

I'm going over "Set-point theory" - is it really a thing? We also unpack and reflect on our own personal motivations and desires for weight loss. I'll walk you through some questions to ask yourself that will guide your decision making surrounding weight loss using your values as your North Star! 

Join me in tossing out diet culture driven attachments to weight loss so we can continue to walk towards our healthiest self and take care of our bodies! 

Cheers and happy eating! 

Jess 

 

26 II Still Trying to Shame Yourself Into Making Healthier Choices? Combating Negative Self-Talk to Create a Mental Posture for Behavior Change With Your Food and in the Gym!

26 II Still Trying to Shame Yourself Into Making Healthier Choices? Combating Negative Self-Talk to Create a Mental Posture for Behavior Change With Your Food and in the Gym!

June 14, 2021

How many times a day do you beat yourself up in your head? 

1, 2, ... 10?!?! Research shows that up to 80% of our thoughts about ourselves are negative. 

 

ESH!!!! No wonder you are stuck and can't seem to get enough "will power" to hit those goals. 

 

Combating negative self-talk can be difficult, especially when we have carved out these negative thought pathways for years. If you’re struggling to rewire your thoughts, girl, you’re not alone!

When we think negatively, our body has a physiologic response! We experience a spike in stress hormones that makes our muscles get weaker, increases our fat storage, interrupts our sleep which impacts hormones, disrupts our GI tract and decreases our ability to absorb micronutrients. Eek! Nobody wants this!

In this episode I go over some helpful strategies to carve out  new positive thought pathways in your brain that will help you get out of the negative thought spirals so you can get back to goal crushing. 

We are going to chat about the 5 types of negative self-talk and different ways to neutralize them to lower your stress and change your posture towards hitting those goals and becoming the best version of yourself. 

Here is the AMAZING (free) resource by Byron Katie called "The Work" I reference in today's episode. 

And if you are ready to transform your relationship with food... I have what you need! Be sure to check out my online e-course Food Foundations to join the hundreds of women who have discovered the sweet life without food and body obsession. You will find all the details in my 7-modules that will walk you to that food freedom... FOREVER!

Cheers and happy thinking! 

Jess 

25 || Protein With A Purpose! 3 things you must know about protein to become a protein princess!

25 || Protein With A Purpose! 3 things you must know about protein to become a protein princess!

June 7, 2021

Today we dive into one of my favorite macros: PROTEIN!

 

Protein is an amazing nutrient that is absolutely essential to building and maintaining muscle strength. In today’s episode, I am  breakin' down protein quality, quantity and timing.

 

Did you know as we age, our bodies start to utilize protein differently? I'm going to fill you ladies in on how we can keep reaching and exceeding our strength goals, even as we age. 

 

Not all protein is created equally, and different types have different functions. I go over the difference between whey concentrate, whey isolate, casein, as well as pea and soy protein and give you the tools to navigate the protein supplement isle to best fit your personal needs.  We even cover collagen protein. Is it the future of skin care or fad? 

 

Give this episode a listen if you want the basics on how to become the most awesome protein princess! 

Click here for my favorite gelatin shot for injury prevention. 

Click here for shop my online dispensary for some my favorite protein powders! 

 

If you are in need more support in reconstructing a healthy relationship with food I got you covered friend! 

 

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!) 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified! 

Can’t wait to chat with you babes next time, until then… cheers and happy (protein) eating. 

Jess

Resources:

1. Antonio J, Ellerbroek A, Evans C, Silver T, Peacock CA. High protein consumption in trained women: bad to the bone? J Int Soc Sports Nutr. 2018;15(1):6. doi:10.1186/s12970-018-0210-6
2. Hoffman JR, Falvo MJ. PROTEIN – WHICH IS BEST? :13.
3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14(1):20. doi:10.1186/s12970-017-0177-8
4. Jhawar N, Wang JV, Saedi N. Oral collagen supplementation for skin aging: A fad or the future? J Cosmet Dermatol. 2020;19(4):910-912. doi:10.1111/jocd.13096
5. Santos C de S, Nascimento FEL. Isolated branched-chain amino acid intake and muscle protein synthesis in humans: a biochemical review. Einstein (São Paulo). 2019;17(3):eRB4898. doi:10.31744/einstein_journal/2019RB4898
6. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15(1):10. doi:10.1186/s12970-018-0215-1
24 || Dear Post-Eating Disorder Self: 4 truths that keep me grounded and growing in my health journey, even on the darker days.

24 || Dear Post-Eating Disorder Self: 4 truths that keep me grounded and growing in my health journey, even on the darker days.

May 31, 2021

May is Mental Health Awareness Month and I don’t think there is a single one of us who hasn’t been impacted, either personally or with a loved one, by mental health disorders. 

The majority of my career has been spent working in the mental health field and supporting those who have struggled with eating disorders and disordered eating. In light of this month, I am diving into food, recovery, and long term growth.

Over the past 15 years of living post-eating disorder and working directly in the field of eating disorder treatment, I've noticed a few truths that guide me back on my tough days. Believe me, the rough days still come and I know there will be more down the road. The difference is now I have a food foundation to stand on, I am deeply rooted in my values and I understand my personality a bit better (although I am always learning). This prevents me from resorting to my old, destructive behaviors. In this episode, I share a little insight into my journey and how I stay in recovery, even on the darker days. These stories are glimpses into my experience and I hope they inspire you along your way.  

Grab a cup of coffee or lace up those tennis shoes- Fuel Her Awesome episode #24 is… well… awesome! 

 

If you are in need more support in reconstructing a healthy relationship with food I got you covered friend! 

 

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!) 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified! 

Can’t wait to chat with you babes next time, until then… cheers and happy eating. 

 

Jess

 

Please note this episode is intended to inspire and support you. Any advice or information is based on personal experience and is not in any way intended to treat mental health disorders. By listening to this podcast you consent that you understand this episode is not provided to replace or treat any mental health disorder of any kind. 

 

23 || Learning to Love Yourself through Health at Every Size, Challenging Fatphobia, and Self Advocacy. Interview with author, speaker, and ultimate awesome human: Jen McLellan

23 || Learning to Love Yourself through Health at Every Size, Challenging Fatphobia, and Self Advocacy. Interview with author, speaker, and ultimate awesome human: Jen McLellan

May 24, 2021

It is time we rethink how we define and categorize health. Health doesn’t have a specific shape, size, or color. 

In fact, health is not something we can see at all. 

 

In this episode Jen McLellan, author, speaker, host of the Plus Mommy Podcast and awesome human, joins Fuel Her Awesome for an important and powerful conversation. This heart-to-heart is about her journey as she discovers she is STRONG, ENOUGH, and WORTHY… as she is (no weight loss required). We talk about health at every size, fat-phobia, healthy eating and exercising in a larger body, advocating for respectable care, and how we can all make the world a little better for people in different body shapes and sizes. Jen’s vulnerability is powerful as she shares her story and the obstacles she has worked so hard to overcome. She is an empowering voice for so many as she gives us insight into her experience. She opens a door for us to rethink our culture’s definition of health. You don’t want to miss this one friends! 

Grab her book: My Plus Size Pregnancy Guide here! 

Be sure to check out her podcast Plus Mommy Podcast and connect with her on Instagram for more resources! 

 

Grab a cup of coffee sisters- Fuel Her Awesome episode #23 is… well… awesome! 

 

And if you are in need more support in reconstructing a healthy relationship with food I got you covered friend...

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!) 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome. You always were, but now you are free to shine! 

Can’t wait to chat with you babes next time, until then… cheers and happy eating. 

 

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22 || Three Steps to Kickstart Empowered Eating (even on your busiest days)!

22 || Three Steps to Kickstart Empowered Eating (even on your busiest days)!

May 17, 2021

"I love the idea of empowered eating, but it seems so far away…” 

I feel you sister!

Life is CRAZY, packed, and doesn’t seem to be slowing down anytime soon. 

 

But the reality is we have to figure out a way to live at peace with food and stop the body war or we will end up sabotaging ourself in one way or another.

 

In this episode I’ve got 3 steps to get you started on your empowered eating journey TODAY. I'm sharing my top tips and tricks for tuning into your biofeedback (even on your craziest of days).

Because I don’t know about you, but I don’t always have the luxury of tuning into my hunger. Especially when I am in-between emails and clients, the kids need something, and then the dog just ate all the food on the counter… never a dull moment! The reality is my body’s needs fall lower on the priority list than I like to admit some days. This is why it is so worth your time to lay a food foundation for empowered eating systems that support your values. 

 

Grab a cup of coffee sisters- Fuel Her Awesome episode #22 is… well… awesome! 

 

And if you are in need of more support in reconstructing a healthy relationship with food I got you covered friend:

 

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!) 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified! 

Can’t wait to chat with you babes next time, until then… cheers and happy eating. 

 

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21 || Self Care and Intuitive Eating for Moms. How to move from surviving to thriving in your postpartum years. Interview with author and LMHC, Corinne Crossley.

21 || Self Care and Intuitive Eating for Moms. How to move from surviving to thriving in your postpartum years. Interview with author and LMHC, Corinne Crossley.

May 10, 2021

Food. Sleep. Connection. 

The basics of self-care that… honestly, go out the window when we move into mama-hood.

 

Becoming a mom really threw a wrench in my self-care routine and I had to learn new and different ways of taking care of myself. Especially when it came to food and exercise. To all my mama’s out there, I am so excited for this interview with author and licensed mental health counselor, Corinne Crossley. Corinne recently launched her incredible book: “Self-Care for New Moms. Thriving through your postpartum year.” We talk about everything from intuitive eating as a new mom, the great formula vs. breastfeeding debate, perfectionism, to postpartum sex! 

 

Corinne works in Massachusetts and via telehealth, specializing in working with those struggling with disordered eating and body hatred. She is the mom of two kids and she is crazy for yoga, baking, and reading a page and a half of a fluffy novel before falling asleep at 9:15pm. She hosts the podcast Mama Bites and you won’t want to wait another second to order her new book! Every mom and mom-to-be will glean so much from this interview and even more her book. Grab a cup of coffee sisters- today’s show is amazing! 

 

And if you are in need of more support in reconstructing a healthy relationship with food, I got you covered friend! Here are your steps to food freedom:

 

Step 1: Enroll in Fuel Her Awesome Food Foundations 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome. 

Can’t wait to chat with you babes next time, until then… cheers and happy eating!

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20 || Scale support or scale sabotage? 3 considerations to restructure your relationship with the scale and stay away from the shame game.

20 || Scale support or scale sabotage? 3 considerations to restructure your relationship with the scale and stay away from the shame game.

May 3, 2021

I love what I weigh.”

-said no woman ever after getting off the scale

 

A woman’s relationship with the scale is complicated. We feel like we need the scale so we keep it. We hate the scale and yet we keep going back to it. 

 

Today’s episode is all about neutralizing our relationship with the scale and coming up with a method to interact with the scale without playing the shame game. 

 

The only scale I recommend for clients to keep in their home is a ClearStep scale. 

 

ClearStep is the first HIPAA compliant numberless scale that allows you to get the support you need in the way that you want! No more blind weigh-ins, no more relying on others to capture measurements, no more numbers, no more anxiety!! ClearStep is a scale you step on and no numbers or weight feedback is ever shown or accessible to users of the scale. Your numbers are sent directly to your clinician where he/she can view and discuss with you as clinically needed. Say WHAT?!?!?! 

 

My clients can feel secure that they are always connected to their treatment team.

 

For my dietitian and health coaching friends out there... Telehealth is here to stay and ClearStep is a great way to grow your practice from anywhere while providing the same level of care with this HIPAA secure weight monitoring scale. For those of you interested in offering this to your clients visit ClearStep and enter the code JESSBROWNRD at checkout to get $5 off your one time registration fee that covers your use of this app for an unlimited number of clients! I am so excited for the doors ClearStep opens up for me as a clinician, and for all of my clients! 

 

And for those of you who need more support in reconstructing a healthy relationship with food, here are the steps to food freedom:

 

Step 1: Enroll in Fuel Her Awesome Food Foundations 

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome. 

Can’t wait to chat with you babes next time. Until then… cheers and happy eating!

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19 || Does Intuitive Eating Work? How and why laying an empowered eating food foundation is your ticket to food freedom forever!

19 || Does Intuitive Eating Work? How and why laying an empowered eating food foundation is your ticket to food freedom forever!

April 26, 2021

Intuitive Eating: Does it work and how do I do it??

Today's episode is EVERYTHING! What is intuitive eating, does it work, and how do I do it? This one is a must listen for every single woman. It is time to make peace with food once and for all!

 

Because who else is tired of feeling like this when they hear nutrition info?  

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It is time to get off the diet hamster wheel and lay a food foundation for empowered eating. And this episode is just the beginning. I am SO PUMPED to have a step by step road map to get you there... 

Fuel Her Awesome Food Foundations is here!!! 

 

YOUR THANK YOU GIFT: As a little thank you to all who have been listening... enter "fuelmyawesome10!" at checkout to save 10% on your one time purchase! HURRY!!!! This offer is ONLY available until April 30th!

 

All the details can be found here.

 

Cheers and happy eating friends,

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18 || Do you actually NEED to lose weight?

18 || Do you actually NEED to lose weight?

April 19, 2021

 

Sure… most everyone wants to lose weight… but do you need to. 

 

We have debunked the diets, now it's time to debunk this question! What to ask yourself and how to evaluate if you really, in fact, NEED to lose weight.

 

While many of us feel uncomfortable in our body, is weight loss the answer? And if it is, is weight loss something we are prepared to approach from a curious, balanced perspective? 

 

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Can't wait to dive in with you on this one! Cheers and happy eating friends! 

 

Jess

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