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} Reimagining Portion Sizes
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Dear Reader For too long, portion control has been about rigid rules—measuring food with your hand, avoiding the "clean plate club," or eating no more than a deck of cards of protein. These mantras come straight from diet culture, stripping us of our own agency and disconnecting us from the signals that actually matter: our body’s hunger and fullness cues. It’s time to ditch those outdated rules and create your personal portion control blueprint. Start by tuning into your hunger—don’t pre-decide how much to eat. Instead, check in with your hunger levels before, during, and after your meal. Take a bit of everything if you have multiple options, and don’t be afraid to go back for more if you need it. There's no shame in finishing your plate, but there's also no pressure to clean it either. Use sensory-specific satiety to check in midway through your meal. What do you still want more of? Giving yourself permission to eat more—without restriction—helps calm the nervous system and reinforces your trust in your own body. Ultimately, it’s about trusting yourself to make the right choices based on your needs at that moment. Ready to ditch the rules and reclaim your plate? Let’s dive into your own intuitive eating journey. Have it: Interesting article alert: Whole Foods predicts the major food and beverage trends of 2025 Just ordered this lovely emerald green dress from Shein for my nephew's upcoming wedding! Made it: 5-Senses Sunday: 🌿 This week, I’m sharing the uplifting scent of lemongrass, an edgy soundscape to boost productivity, and the soothing sleep trick called 'Cricketing.' Plus, don’t miss my recipe for a cozy Lentil & Squash Bolognese! From the Archives: Why You Eat When You're Bored (and how to stop) Want it: On those particularly tough days it's ok to let it all out. After learning about them in a book I read and becoming very intrigued, I signed up for my first Death Cafe meetup. This Autumn Bonfire Essential Oil Roller from Earthly Ingredient Spotlight: Leeks Leeks are like the laid-back cousin of onions—milder, sweeter, and just as versatile. They're perfect for when you want that subtle onion flavor without overpowering the dish. Plus, they're packed with vitamins A, C, and K, giving your immune system a little love. Wondering how to cook them? Sauté them with garlic and olive oil for a simple side, or add them to soups for a silky, savory boost (potato-leek soup, anyone?). You can also roast them until caramelized for a sweet and smoky flavor, or toss them raw into salads for extra crunch. Just make sure to rinse them well—leeks love to hide dirt in their layers! 21 Leek Recipes to try this week Announcements & Upcoming: Let me remind you about The Sassy Single Woman Bundle going on now until October 28th! I’ve teamed up with Amanda and a group of amazing women to bring you over 20 resources specifically designed to help single women build confidence and live boldly - without regrets. Whether you’re struggling with relationships, time management, healthy habits, or just life in general, these tools are here to empower you and help you make meaningful changes. And here’s the best part: The Sassy Single Woman Bundle is completely free. The Mom's Total Wellness Swag Bag—a FREE bundle packed with over 50 handpicked resources designed to help you thrive in every aspect of your life is still available! From nutrition and fitness to parenting tips and home management, we’ve got you covered.
Extra Bytes: What I'm Reading: The 7 1/2 Deaths of Evelyn Hardcastle, by Stuart Turton What I'm Watching: Getting excited for Silo Season 2! What I'm Listening to: Isochronic Tones for an energy boost. What I'm Eating: Sesame Carrot Soup with Crispy Chickpeas & Apricot Chutney That's it for me this week. I hope everyone has a happy and healthy hump day! Warmly, Jenny PS. Love this newsletter and my work? Consider buying me a coffee! Thank you! |
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, Help wanted! I'm almost too scared to say this out loud but, based on the 108-page outline I just completed, it looks like I'm on my way to finally writing my 2nd book! 😱 What I'm Asking: I'm collecting personal stories, insights, and reflections about stress & emotional eating to include in my upcoming book. Your experiences, whether challenges or successes, can provide invaluable perspective to readers. Why It Matters: By sharing your story, you'll help others feel less alone...
Dear Reader Halloween candy has a way of triggering the automatic “plow-in” mode, where before you know it, half the bag is gone, and you barely tasted it. But this year, I invite you to bring a little mindfulness into your candy experience. You don’t need to restrict, pre-plan, or feel guilty about it. Instead, slow down and savor each bite. One way to hit pause on that automatic trigger is by adding a little friction to the process. Try sorting your candy by color before diving in. This...
Dear Reader, Introducing.... I know, I know. It’s still just the middle of October. But you know what’s just a few weeks away? The beginning of peak holiday season. Halloween kicks off a very busy few months for all of us, so it never hurts to get ahead and work on organizing and planning as much of those upcoming festivities as possible. Imagine yourself…this could be the year you actually enjoy the holidays instead of feeling like the busiest elf in Santa’s workshop. To that end, I have...