Dear Reader

I often get questions about the differentiation between Binge eating versus emotional eating.

Binge/Stress eating and emotional eating are like cousins in the disordered eating world.

Here's how to differentiate them:

Binge Eating: This feels like a haze—dissociated and barely conscious until you notice the crumbs and wrappers afterward. It's compulsive, automatic, and driven by a heightened stress response. It's not about the amount of food but the feeling of being “out of control.” I've had clients binge on nothing more than half a bag of carrots. It's the compulsion, not the quantity.

Emotional Eating: This is more intentional. You eat to calm, comfort, alleviate boredom, sadness, stress, anxiety, celebrate, or socialize. There's often a clear decision to eat, though sometimes it's subconscious. Emotional eating can bring regret and remorse, but it's more predictable—like intentionally watching a sad movie with a pint of ice cream versus coming home stressed and devouring a bag of cookies before realizing it.

Strategies That Work for Both Stress and Emotional Eating:

Slow Eating (Mindful Eating):

Slowing down gives your brain a chance to catch up with your body, providing important hunger and satiety cues. When your brain experiences pleasure from eating (which is hard if you're stressed or feeling guilty about your food choices), you're less likely to keep eating just to recapture the bliss of the first bite, which often leads to frustration and dissatisfaction.

Slow eating also signals your brain that there's no immediate danger, allowing you to relax. This creates a positive feedback loop in your nervous system, helping you release stress and feel more confident and safe in the moment, regardless of what you're eating.

Finally, slow eating can tamp down the "food noise" that many people who flock to GLP-1 medications are looking for (but for free and without the gnarly side effects).

If you're tired of the constant stress and confusion about what, when, and how to eat, it's time to learn conscious eating. I earned my Mindful Eating certification in 2016 and love teaching practical, fun, and effective mindful eating techniques.

Book a free session with me and let's get the ball rolling!

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Have it:

Interesting article alert: How the Brain decides what to remember​

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Wellness brand, Happy V recently reached out to me to promote their women's health supplements and products. They sent me their Digestive Enzyme's and Liquid Chlorophyll to sample and I am going to write a blog post about my experience soon!

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Made it:

New Substack Post: 5-senses Sunday​

🌟 In this week's "5-Senses Sunday" 🌟

2024's hottest food trends 🌸

Nostalgic pipe smoke 🚬

Music analysis with Obsurify 🎶

Luxurious facial 💆‍♀️

Bright casino vibes 🎰

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Want it:

Anyone else getting into the Orange creamsicle flavor trend?

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Ingredient Spotlight:

Guava

​​Guava is a tropical fruit that's bursting with health benefits. Rich in vitamins A and C, dietary fiber, and antioxidants, guavas can boost your immune system, improve digestion, and promote skin health. This versatile fruit also contains lycopene, which may help reduce the risk of certain cancers.

Fun Fact: Did you know that guava leaves have been traditionally used as a natural remedy for various ailments? They’re often brewed into tea to help soothe digestive issues and reduce inflammation.

Interesting Way to Prepare: Try making a refreshing guava salsa! Dice ripe guavas and mix them with chopped red onion, jalapeño, cilantro, and a splash of lime juice. This vibrant salsa pairs perfectly with grilled fish or chicken, adding a sweet and tangy twist to your meal.

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Announcements & Upcoming:

​The Neurodiverse Entrepreneur Summit goes live on Monday and I'm one of the first speakers! My presentation is called Cooking and Meal Planning for Distractible people and trust me, you don't want to miss it. I'm going to be teaching you my new Red, Orange & Green day Meal Planning protocol which I think you will love.

​Don't forget to sign up for your free-ticket here!​

**You can also upgrade to the busy-brain pass for $50 and get bonuses from all the speakers plus lifetime access to all the presentations.**

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My friend Lise Cartwright from Hustle and Groove put together this free bundle called the Love-yourself Giveaway and invited me to participate. For a few days you can grab my $7 recipe database and weekly meal planning template using Notion for free!

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​Grab your ticket here.​

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Extra Bytes:

What I'm reading: Spark: The Revolutionary New Science of Exercise and the Brain, by John J. Ratey MD​

What I'm listening to: This dinner party playlist ​

What I'm watching: Trying (such an adorable show)

What I'm eating: New England Lobstah Rolls with garlic fries​

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That's it for me this week. Tell me. What is one thing you're really enjoying about this summer?

Have a happy and healthy hump day!

Warmly,

Jenny

PS. How do you rate this edition of Have it // Made it // Want it? (your feedback means the world to me!)