In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies.

Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.

This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.

Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off.

Topics Covered:

1. Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.

2. Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.

3. Practicing Self-Compassion: We often hear about self-compassion, but how do we actually practice it in our daily lives? Tammy provides practical steps and exercises for cultivating self-compassion, which is crucial for healing our relationship with food.

4. Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.

5. Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"—both metaphorically and literally.

Key Takeaways:

• Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.
• Shame often drives negative cycles in our relationship with food; addressing it with self-compassion can break these cycles.
• The polyvagal theory provides a framework for understanding our emotional responses to food, offering a new lens for healing.
• Self-compassion is not just a concept but a daily practice that can significantly impact our well-being and our relationship with food.
• Holding hope for ourselves and our clients is a fundamental part of the healing journey.

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

Tune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!

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 where we are redefining food and fitness!

In this series, we 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.

In this episode, we explore the critical difference between empowered exercise and obsessive exercise. Understanding these distinctions is key to developing a healthy relationship with movement, ensuring that fitness enhances your life rather than controls it.

Signs of Obsessive Exercise:

1. Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events.
2. Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended.
3. Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons.
4. Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion.
5. Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest.
6. Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health.

Signs of Empowered Exercise:

1. Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout.
2. Calmness: Maintaining composure when workouts are missed, understanding that rest is just as vital as movement, and recognizing that consistency is more important than rigidity.
3. Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed.
4. Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down.
5. Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains.
6. Healthy Hormones: Maintaining healthy hormone levels with no negative impacts on sleep or overall health.

Apply for the Empowered Eating Coaching Program!

Join the Conversation!! We’d love to hear your thoughts on this topic! Join our Empowered Era Group Coaching where we discuss how to cultivate a balanced and empowered approach to health and fitness. Click the link in the bio to connect with a supportive community that's all about thriving, not just surviving. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

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.

In today's episode we unpack 3 signs you're an Empowered Eater:

1. Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet.
2. Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations.
3. Healthy Coping Mechanisms: While you enjoy food, it's not your primary way of coping with emotions. You have a variety of other coping strategies.

Conclusion: Empowered eating offers a balanced approach that prioritizes health and self-awareness without falling into the traps of diet culture or the extremes of intuitive eating.

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. 💪

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Hey friend, I am so glad you're here today! You are about to hear such an incredible conversation with my new friend Katlyn Scharper. This conversation is one that, no doubt, will leave you feeling different about how you view your current body.

Our body has a story. Our body has been through so much in this life. Life is real, life is hard, life is beautiful - but to think that we can go through life without our body ever changing is simply unrealistic. I know, as you listen in on this conversation with Katlyn today, you will end it feeling a little bit more grace and understanding for yourself and the current body you are living in. So grab some tissues and get ready to dive into today's episode.

Connect with Katlyn Scharper:

Listen to the Desert Stories Podcast

Read the Desert Rose Blog

Find her on Instagram @katlynscharper

Want to learn more about empowered eating?

If you are struggling with returning to nutrition after loss, book a free discovery call with Jess or check out the FREE Empowered Eating Masterclass.

Hey friend, you're in for such a treat today as I interview the amazing Bob Goff! Bob has such an incredible story and lives out love on such a high level, inspiring so many in this way. I am so honored to have him on the podcast.

Today, we'll be discussing body image as Bob shares how we can shift the mirror away from how we look, onto how we are influencing the lives around us, which is in such alignment with our message. Tune in as we dive into how to view body image and self-worth from the lens of love. I know Bob's wisdom will encourage and inspire you in so many ways.

Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.

Connect with Bob Goff:

https://www.bobgoff.com

Want to learn more about empowered eating?

Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.

Cheers and happy eating!

Jess

In this episode, we dive into the fascinating world of prebiotics and probiotics, with a special focus on the trendy probiotic sodas that are taking the market by storm. Join us as we explore the definitions, benefits, and practical applications of these gut health powerhouses. Learn how incorporating these elements into your diet can enhance your digestive health, boost your immune system, improve your mental well-being, and aid in weight management.

Key Points Discussed:

1. Definition of Prebiotics and Probiotics:

   • Prebiotics: Non-digestible food components that promote the growth of beneficial microorganisms in the intestines.
   • Probiotics: Live beneficial bacteria naturally found in fermented foods and supplements.

2. How Prebiotics Work:

   • Examples of Prebiotic Foods: Garlic, onions, bananas, asparagus, whole grains.
   • Mechanism: Prebiotics feed and promote the growth of healthy bacteria in the gut.

3. How Probiotics Work:

   • Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi.
   • Mechanism: Probiotics add beneficial bacteria to the gut microbiome.

4. Importance of Gut Health:

   • Gut Microbiome Overview: Brief overview of the gut microbiome and its impact on overall health.
   • Digestive Health: Improved digestion, prevention of diarrhea, and relief from irritable bowel syndrome (IBS).
   • Immune System: Enhanced immune response and reduced risk of infections.
   • Mental Health: Potential effects on reducing symptoms of anxiety and depression.
   • Weight Management: Role in maintaining a healthy weight.

5. How to Incorporate Them Into Your Diet:

   • Practical Tips: Adding prebiotic and probiotic foods to daily meals.
   • Supplement Recommendations: How to choose supplements if necessary.

6. Research on Prebiotic Beverages:

   • Gut Microbiota Enhancement: Prebiotic beverages promote the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli, improving digestion and reducing gastrointestinal issues.
   • Immune System Support: Prebiotic beverages enhance the immune response and reduce the incidence and duration of common colds and respiratory infections.
   • Appetite Regulation: Consumption of prebiotic beverages can help regulate appetite and support weight control by lowering levels of the hunger hormone ghrelin.
   • Mental Health Benefits: Prebiotic consumption can reduce anxiety and improve mood through the production of short-chain fatty acids (SCFAs) and modulation of neurotransmitter levels.
   • Caution: Consuming more than 30 grams of prebiotics may increase inflammation. It's essential to listen to your body and adjust intake accordingly.

7. Practical Advice on Prebiotic Beverages:

   • Supplement Form: Consider supplements like Sunfiber, which can be added to beverages such as Polar Joe.
   • Considerations for Kids: Monitor the amount of prebiotics to avoid overconsumption.
   • Biofeedback: Pay attention to your body's responses and adjust your diet as needed.

Conclusion: Prebiotic and probiotic foods and beverages are a convenient and effective way to boost gut health and overall well-being. With ongoing research, we continue to uncover the long-term benefits and optimal ways to incorporate these elements into our daily lives.

Want to learn more? Tune into the FREE Biofeedback Boss Workshop!

Cheers, and happy eating!

Jess