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} 50 Shades of Grey for Black & White Thinkers
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Dear Reader A lot of people tell me they’re “all or nothing” when it comes to eating and exercise. It makes sense—we’re conditioned to think in extremes: success vs. failure, good vs. bad, happy vs. sad. But few of us naturally operate in the gray areas, especially when it comes to living a healthy lifestyle. Our food culture complicates this. We swing between extreme restriction or overeating. We either run miles after a workout or sit on the couch, feeling stuck. The challenge is that life—and eating—don’t have to be all or nothing. We’re wired for structure, yet we also crave flow and freedom. What if you could combine both—approaching food with a mix of planning and spontaneity? That’s what I call Eating Empowerment. You can plan meals AND skip the planning when something fun comes up. You can eat healthy snacks AND enjoy a new treat without guilt. The all-or-nothing mindset stems from diet culture, with its rigid rules and inevitable frustration when those rules break. What if you let go of those rules and tuned in to yourself instead? By rediscovering your own intuition, you can move toward confidence and self-trust in your choices—free from the fear of doing it “wrong.” It’s your choice: live in absolutes or embrace nuance. If you’re ready to find balance and freedom with food, I’m here to guide you. Click here to set up a coaching session with me and take the first step toward Eating Empowerment. Have it: 19 of the best sleep-related podcasts currently out there. 13 things besides books that you can rent for free at some libraries. Made it: 🍂 This week’s 5-Senses Sunday is all about savoring the season! 🍂 Discover the crisp, juicy sweetness of Asian pears 🍐, learn how dogs can sniff out cancer 🐕, and get lost in the nostalgia of a late 90s college playlist 🎶. Need to unwind? Kinetic sand is here to calm your nerves 👐, and don’t miss the breathtaking beauty of rainbow clouds 🌈. Check out the latest edition of Just One More Bite, with Jenny Berk and share what’s rocking your senses this week! 💌 Seasonal Transitions Checklist & Guide Want it: I've used a stim machine exactly twice. Once when I was in PT for bursitis in my hip and once when a co-worker lent me hers after I threw out my back many years ago. Its definitely an interesting sensation and can feel anywhere from tingly to downright painful depending on the power level. But, it really does work. I don't know the science behind why it works but in both instances, I healed very quickly. Have you ever tried one? I aspire to be a "gran-fluencer" one day. Ingredient Spotlight: Celery Root, aka Celeriac Celery root, also known as celeriac, is a knobby, bulbous vegetable that might not win any beauty contests but certainly deserves a spot in your kitchen. This root vegetable is a cousin to common celery, but instead of focusing on the stalks, celeriac is all about the underground goodness. With its rough, gnarly exterior, you might not expect much from celery root, but once peeled, it reveals a creamy white interior that’s a delightful addition to many dishes. The flavor is mild and earthy, with a hint of celery-like freshness but with a nutty, almost starchy undertone. It’s a versatile vegetable that pairs well with a variety of flavors, making it a secret weapon in your culinary arsenal. Celery root can be eaten raw or cooked. Raw, it’s crunchy and slightly peppery, often used in salads like the classic French celeriac remoulade. When cooked, it softens and becomes more delicate in flavor, similar to a potato but lighter. You can roast it, mash it, blend it into soups, or even make fries out of it. It’s a great low-carb substitute for potatoes, adding depth to dishes without overpowering them. Try these interesting celeriac recipes for inspiration! Announcements & Upcoming: Mommy & Me Podcast Launch with Brianna Wilkerson! Are you ready to shift how you view your body and embrace the shifts you’ve experienced in pregnancy and maybe even up into menopause? If so, you definitely don’t want to miss my conversation with Brianna Wilkerson on her podcast launch for busy mommas! In our interview, we talk through the various body shifts you may feel in the pregnancy to menopause, and how to develop respect and reverence for your body. Get access to my fun and informative talk, plus 15 more amazing expert interviews, when you register for FREE for the Mommy Me Time Podcast Launch for Busy Mommas. It’s coming to you live Sept 9-13th. As a gift for registering, you’ll also receive 15+ bonuses equal to $3K PLUS access to my 500+ Recipe Database and Weekly Meal Planning Template and the grand prize raffle which includes a Free 45-minute Meal Planning Strategy session.
Extra Bytes: What I'm Reading: All the Colors of the Dark, Chris Whitaker What I'm Watching: The leaves start to turn orange and amber and yellow and I love it! What I'm Listening to: This Fall into Fall Autumn mix playlist What I'm Eating: Chickpeas alla Faux-dka, with Garlic Bread That's it for me this week. I hope everyone has a happy and healthy hump day! Warmly, Jenny |
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, One of the core principles I teach my clients who are just starting to incorporate healthier foods into their diets is the "yes, and" approach. Rather than saying "no" to certain foods because they're processed or not considered healthy enough, we say "yes, and." Want a muffin? Great! Have an apple with it. Craving some classic cold cereal? Awesome—add berries and flax seeds on top. The idea is to “buffer” whatever you’re eating with a protein, healthy fat, and/or fiber...
Dear Reader The wait is over! The Healthier Mom Bundle-Fall Edition is officially live, and I couldn’t be more excited to share this with you. From today until September 13th, you can sign up and get access to over 50 amazing resources valued at over $2500—all for free! Our bundle host Vanda from Wellness with Vanda made sure this bundle is packed with everything you need to promote your overall wellness, including: The Happy Kitchen Meal Planner The Not-so-Healthy Comfort Food Cookbook...
Dear Reader We all crave motivation—the surge of excitement that pushes us to take action. But for many, it’s fleeting, unreliable, and often vanishes as quickly as it arrives. We chase it, only to find it slipping away, showing up sporadically when we’re desperate or at rock bottom. But there’s a better way: momentum. Momentum is that powerful force that keeps you moving once you’ve taken the first step. Unlike motivation, it doesn’t rely on willpower or sheer force. It’s like a boat gliding...