Podcasts about jenn hand

Play Episode Listen Later Jun 13, 2023 21:25

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC Is Holistic Weight Loss for You? One of the reasons we end up getting stuck in the dieting cycle is because we want to lose weight. We don't like our body size, we desperately want to control our food, or we have to lose weight for health reasons and we do what we've always done– try to achieve the goal through a diet. But the paradox is that the more we try to lose weight and control our food, the more it eludes us. Enter holistic weight loss! Table of Contents What Is Holistic Weight Loss? A New Way to View Weight How Does It Work? The Four-Pronged Approach to Holistic Weight Loss How Long Does It Take? Is There a Holistic Weight Loss Diet Plan? What Is It Like to Work with a Holistic Weight Loss Coach? What's It Like in Real Life? Next Steps Prefer to listen to the podcast? Check it out here: What Is Holistic Weight Loss? There is a delicate balance between weight loss and food freedom. Many of us come to think of these two things as either/or. We either go on a diet and lose the weight OR we stay stuck at our current weight but have freedom. What if there is a way to have both? I believe our bodies want to be at a weight that is comfortable for our frame. That may be different than what we THINK our size should be. What If There Was a New Way to View Weight? A way that was holistic and nourishing rather than depriving and punishing. The old way of weight loss is one of deprivation, cutting out and willpower. The new way of weight loss is a holistic mind-body-soul approach that's nourishing and compassionate. Holistic weight loss is a four-pronged approach and a completely new way of looking at weight. It's physical, mental, emotional and spiritual. Because we need to take into account ALL of ourselves if we want to be in alignment to restore our body's natural state. It's a restoration, a re-balancing, a releasing of what no longer serves you. THAT'S the way to lasting, sustainable weight loss. The best part? You can have both: freedom AND weight re-balancing!

The Binge and Restrict Cycle and How I Overcame It

Play Episode Listen Later May 22, 2023 21:16

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC If you search, "how to stop the binge and restrict cycle", google gives you over 4.4 million entries in just under 4 seconds. That means there is A LOT of information to sort through to understand what would actually help. I've compiled the most useful information, that has helped both me and my clients, in one place for you to help you move forward and know where to focus :) The 3 Main Causes of the Binge and Restrict Cycle 1. Dieting (Not Eating Enough) When we diet, we are restricting calories and typically depriving ourselves of calories, fuel and/or the foods we deem "bad". Our bodies need a certain level of fuel. Even if we are sitting on the couch all day, our body is burning calories to circulate blood, beat our heart, and run all the systems of our bodies. So if we are caught up in the sneaky diet mindset or trying to adhere to a specific plan (or calorie count), it ends up backfiring. Not eating enough typically ends up causing us to overeat. This can happen at night after a day of low-calorie eating or after a few days of "good" eating. Over time, it can lead to spikes of hunger and a ravenous appetite (since our bodies need fuel and we don't give it enough!), and may end up in a binge. The body eventually rebels and wants MORE fuel. When we're not eating enough, it can feel almost impossible to use willpower or discipline, since we are essentially trying to override our body's natural signal for fuel. Dieting in any form is usually one of the main causes of a binge. 2. Psychological Reasons Stress, boredom, anxiety, depression, and hard emotions can all be a trigger to binge. Eating can be a way for us to numb out, distract ourselves and deal with the challenges that life throws at us. Typically, those of us who've struggled with food grew up learning that food was a way to deal with life. We don't learn how to move through difficult feelings, express our wants/needs, and deal with the hardship that life can throw our way. So as adults, this pattern has become ingrained in us. And as we grow, life gets harder. We have more obligations, responsibilities, financial worries. We need to navigate the challenges of relationships, parenting, a career and the ups and downs of life. Food becomes our way out and can create a pattern of bingeing. 3. A Desire for Pleasure Sometimes when we are in the hum drum of life, we lack pleasure. Life becomes one endless to-do list after another, with obligations, responsibilities and chores to finish. Food becomes a way to add pleasure and enjoyment to our lives. This doesn't always end up in a binge, but many people turn to food to add excitement and it can spiral into overeating. Desserts, carbs and sweets add "delight" to the routine elements of raising kids, working a 9-5, taking care of a house/apartment, paying bills and managing all of life's tasks. Often times a deep desire for more pleasure, fun, adventure and enjoyment in life can be manifested in a binge. If you'd rather listen to the podcast, you can find it here: Here's How I Overcame It One of the hardest parts of this path is the "how LONG will it take?!" question. I asked this 1800+ times over the course of my healing. The diet world trains us to expect instant results so we come in to this path with a sense of impatience. We want "results" fast and we want them now. The problem is, if we've spent years, decades or a lifetime in the diet/overeat cycle, it takes time to heal and normalize the body. You can find the full ins and outs (with dates and how long each stage took) here. Here's what was key in my own healing of the binge and restrict cycle: 1. I Got Help Early on, I convinced myself that I "shouldn't" need help in dealing with food issues. After all, children were starving in Africa, people dealt with serious tragedies, and the world had bigger problems. How could I wrestle with something as simple (or "dumb") as food? Honestly, I felt ashamed. I was embarrassed that I had no "real" problems...I had a good family, great friends, and life was good. Except I deeply struggled with food and my weight. And I couldn't get a handle on it on my own. Admitting this was huge. Getting help changed my life. It allowed me to shift perspective, gain clarity and make faster progress. There are free and low cost options like support groups, 12 step groups, sliding scale therapists, counselors that insurance covers. There are paid options like coaching, books, retreats, programs, and in person or digital group therapies. Truly there is no right or wrong! I did Overeaters Anonymous for many years (which was free). I didn't resonate with all of their principles (they promoted abstaining from sugar and flour, but I wanted to have a relationship to them, not a termination of them), but I got a sponsor and worked the steps for a bit to help me in the emotional part of it. For a few years I did therapy which catapulted my healing into a new level. Both were instrumental in helping me overcome the binge and restrict cycle. Admitting that I needed help was a huge burden lifted from my soul. Support (in whatever form that resonates with you) is the fastest way forward! 2. I Began with the Physical Part of Rebalancing my Body The very first step of my healing was pairing a protein and a carb every 3-4 hours. I focused on this for the first few months as it was crucial to getting out of the diet cycle. The most helpful part of this was that it gave my brain something to focus on. I knew I wanted to learn to listen to my body eventually, but it was so far from where I was (I was either following a diet or overeating). I worked to eat in this way and challenge my brain when it freaked out that I would gain weight. Like most people who get trapped in the diet world, we think that we should be dieting in order to find the control we seek. So my brain was not too happy that I was eating "so much". (or so it told me). While I was working to stabilize my blood sugar and get out of the extremes of the pendulum, I also worked to retrain my thoughts so I didn't freak out :) But the protein + carb pairing every 3-4 hours was my main focus at first; this helped to normalize my body's rhythms so I COULD focus on some of the mental and emotional pieces. 3. I Worked Hard to Not "Start Over" One of the challenging parts after a binge is the immediate desire to "start over" the next day. We feel terrible, hate ourselves for what we "did", and are comforted by the fact that we can start over to get back on track. A diet or eating plan feels like it's an easy answer to our problem (we feel disgusting and a diet gives us the illusion of control). I knew that "starting over" would keep me trapped in the cycle, so I worked diligently to learn from my binges and nourish myself after so that I could resist the temptation to keep starting something new. I wasn't always successful, but every time I binged, I'd get out my journal, and examine what was going on that led me to the food. My journal helped me explore what I needed to feel balanced again (I reframed "starting over" to "feeling more balanced"). I experimented with support, hydration, moving my body, meal planning, mindset & emotional work, and other things to bring me back into balance. Working to reframe the need to start over helped me slowly but surely, come back to the middle of the pendulum. 4. I Constantly Reminded Myself of Small Wins With dieting, we expect big results. We deprive and punish ourselves with the promise of the great reward at the end: weight loss. On this path, though, we need to take a different view of success. (If we aren't measuring pounds lost, how do we view success?) Looking at our small victories helps us see progress as it's happening. Often times, we overlook the small wins because the big thing we want isn't happening fast enough. But truly, this path IS the result of 1,000 little wins that add up to the "big" thing that we want. It's easy to gloss over expressing an emotion instead of eating, going one day without bingeing, or going out to a restaurant and being able to eat without anxiety. We don't think these are "big enough" things to be proud of. But all of those wins are the start of progress over time. I worked hard to remember the small wins (especially when I wanted to give up or thought it wasn't happening fast enough). This kept me grounded during the ups and downs of this path. 5. I Didn't Give Up Although there were many many nights that I DID want to give up, there was always a small glimmer of hope that if I just kept going, I WOULD find freedom and become a normal eater. The more I grew on this path, the more I knew I couldn't go back to the world of dieting. Over time, it didn't ring true for me anymore (and my body rebelled--I literally couldn't last a day or two on a diet). Deep down, I knew there was another way to eat (and live), so I stayed the course. This sounds simple, but not easy. I got tempted to diet (and did) many times over the years. Even though I knew diets didn't work, I still secretly tried them "one last time" to lose the weight and THEN deal with my eating issues. Through tears and frustration, despair and thinking "I had it" (but didn't), I kept going. I am so glad I did, as my eating wouldn't be where it was today if I had given up. Applying It to Your Life: How You Can Stop the Binge and Restrict Cycle One of my favorite mantras is "take what resonates and leave the rest". With everything that I write about or discuss on the podcast, if it doesn't resonate, leave it. If it does, take it in and make it your own. My main intention is to help you learn how to hear YOUR own guidance from within to find out what works for you :) Some things may resonate, others may not. There is no right or wrong, it is all about what works for YOU! Here are some things to try: 1. Eat every 3-4 hours Instead of trying to "listen to your body" use the clock to help you reset your body. Schedule in times to eat a meal or a snack every 3-4 hours in your day. This can help give your mind a focus and some guidance. Whether you do better with bigger meals or smaller meals/snacks, set up your days so you are eating frequently (use the 3-4 hour mark as a start). Experiment with what type of structure works for you: do you need to set a timer? Do you want to do any meal planning? Would you rather be more spontaneous? Play around with what you prefer. I was very scheduled and ate every 3 hours to the minute. Over time, I relaxed and started to hear hunger/fullness. But in the beginning, it was 3 hours on the dot. Other people feel more relaxed and can be a bit looser. Start with what you feel comfortable with :) 2. Examine How Much You're Allowing vs Following Rules When we're working to get out of the binge and restrict cycle, it can be confusing whether to give in to a craving or not. The million dollar questions: WHAT do you eat if you're not on a diet or not bingeing? Are you supposed to follow a rule or give yourself permission? Is it better to focus on eating what you "want" to eat and what you "should" eat? To begin, I usually like to say do half and half. Every time you eat, pick half of what you think you "should" eat and half of what you want to eat. For example, for lunch your mind says "salad with grilled chicken". But what you really want is a piece of pepperoni pizza. So pick half and half! Have half a salad with chicken and one piece of pizza (or whatever combo works for you). This allows some permission mixed in with some "safety" with what you think you should be eating. Over time, you can refine this as you get to know your body better! 3. Work to Let Go of Labeling Food as "Good" and "Bad" When we're immersed in the diet world, we learn that every food is either good or bad. The good? Vegetables, lean proteins The bad? Sugar and carbs There are some gray areas, but not many. So when we are working to eat in a more balanced way, we struggle with those labels. How to allow pizza when we think it's bad? This is where it can be helpful to soften our labels. Can you think of food not as good or bad, but as more or less energizing? Or more or less nutritious? More or less nourishing/satisfying? Pick words that carry less baggage (and judgement) than good or bad. (Helpful posts related to this topic are here and here). 4. Practice Compassion Usually after a binge, we think we can hate ourselves into change. We blame and criticize ourselves, drowning in the guilt we feel for overeating. But what if you practiced compassion instead? When you can lean first into a mindset of curiosity, it helps lead into compassion. We can get curious about what we're doing and why. Instead of our criticism leading into another diet, then an inevitable binge, we can use curiosity to move into awareness of habits and patterns (which is the first step towards change!) If you eat something you didn't have planned, go to food over a stressor or something emotional, or eat more than you intended, see if you can get curious first to help practice compassion! (Because it's always THIS that leads to change, never punishment. ♥️♥️♥️ 5. Ask "Why Did I Binge"? Instead of beating yourself up (#4), ask "what happened" that led you into a binge? If we can use our binges as lessons, they hold powerful messages. Learning what sent us to the food can be so helpful in working on the "real" issue (vs just trying to start a diet to get back on track!) Here are some helpful questions: Did I go too long without eating? Did I eat enough protein? How much allowing vs not allowing am I doing? Were my meals satisfying? Was it an emotional need? How was I feeling all day before I binged? What situation, person or feeling did I want to run from? About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She's worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, she knows how to support you into making real positive change that lasts. If you're ready to finally see a lasting change and experience true freedom, click here to schedule a free 20-minute introductory call to see how she can help you become a normal eater!

I Stopped Binge Eating. Here's How I Did It.

Play Episode Listen Later May 9, 2023 16:18

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC When I was in the throes of dieting and bingeing, I remember sobbing in endless frustration and despair over not being able to stop eating. As I began to heal my food issues over the years, I stopped binge eating and want to share with you the way I got there. I was 26 and had just broken up with my boyfriend of almost four years. Although I knew it was for the best, I was still heartbroken. I'd been through years of healing on this journey but still couldn't resist the pull towards cookies and Reese's to soothe my aching heart. If you had told me then I'd one day be "done" bingeing, I wouldn't have believed you. But fast forward to today and here I am. If you're feeling stuck, frustrated, angry at yourself for not being able to "just stop eating", I get it. This path is mind numbingly frustrating at times, as it feels like it should be easy to do what we know we should: just stop eating. But if you're reading this, then there is a part of you that still believes, you CAN stop bingeing. Hold on to that quiet whisper inside--that is what kept me going when I had my darkest moments of wanting to give up. I stopped binge eating. Here's how I did it. If you prefer to listen at the podcast, do so here: 1. I Ate According to the Clock To Help Me Stabilize my Blood Sugar. This might sound counterintuitive, as we're "supposed" to be in touch with hunger and fullness and eat according to that. The problem is that when we first start, we are so far from hearing our body's signals that don't know how. So I used the clock to guide me. (BTW--there is more on this in the first two chapters of my book: How to Be a Normal Eater) I began eating every 3 hours, like clockwork. It was terrifying. But it also felt good to have something to guide me--I wasn't left to my own whims of hunger/fullness. Every 3 hours, I would eat. My meals were small, as I was still in the diet mindset, but I worked to let my body normalize her rhythms. This is a crucial step, as it worked to stabilize my blood sugar after years of all over the place eating. I was fueling my body in a way that was steady and even throughout the day--I didn't go long hours without eating and I wasn't ravenous at the end of the day because I hadn't eaten much. Explore what works for you--is it every 3 hours? Are you more in touch with hunger to use that to guide you? Do you do well with 3 meals a day? Look at how to begin stabilizing your blood sugar by eating regularly and often (this gives you more balance mentally and emotionally, as well, so you can dive into the deeper reasons behind bingeing) 2. I Began Chipping Away at the Old Diet Tapes. The amount of rules ingrained in my mind around food was astonishing. Carbs are bad I can't eat after 7 pm Sweets are off limits during the workweek I can only have oatmeal or yogurt for breakfast Cheese is fattening so don't eat it I have to eat a salad for lunch That was only the start of my list! I knew these were hindering my progress, because it only set me up for rebellion. The more rules I had, the more I ended up rebelling in a binge. So slowly, but surely, I chipped away at the rules. I began with easier ones and worked to expand them. For example: I had a "I shouldn't eat bread" hard rule. Carbs were easier for me than desserts (I binged more on dessert than carbs), so I began with that. I intentionally had a piece of bread with my salad 3x a week for lunch. That felt doable for me--scary ("uh oh, if I eat bread will I gain weight?!) but not so far outside my comfort zone, that it felt terrifying. I used self-talk and mindfulness to help me "allow" myself to eat the bread. And I was pleasantly surprised! I didn't spiral out of control and it didn't end up in a binge. I actually felt MORE satisfied with my salad when I ate a piece of whole wheat bread with it. That satisfaction helped me not overeat later as I started relaxing my rules. It takes diligence (and of course, it won't be perfect!) but it can be so helpful to chip away at the old tapes--we often binge in a response to the diet tapes going on in our minds. What are your diet and food rules? Begin with a few of the less scary ones to see where you can experiment with relaxing and challenging them :) 3. I Worked to Not Eat Over Every Emotion. Once I started relaxing my diet tapes and eating more regularly, I realized emotional eating was a big issue for me. I ate when I was happy, sad, anxious, disappointed, lonely, bored and (insert every other feeling here). A big part of my healing came from exploring my emotions and how they triggered my eating. Every night, I sat with my journal on my couch, writing and exploring what I was stuffing down, hiding from, and avoiding that sent me into the food. I explored questions like: What do I not want to look at? What is really bothering me? Why am I unhappy? What do I really really really want? What am I afraid of? And other bigger life questions. I wrote and cried and wrote again. I started meditating and experimented with sitting in the discomfort of silence. And I tried my damnedest to work through emotions that I was terrified to feel. It was not easy. But the payoff was huge. I realized that as I explored emotions more, I ate over them less. I wasn't an "expert" at feeling my feelings instead of eating, but I did notice that as I shed more tears (that was my only emotional release at first--I didn't know how else to express anything!), my binges were fewer and farther between. Take a look at where your emotions send you into the food. Explore journaling, breathwork, yoga, EFT, and other tools to help you process it rather than eat over it. 4. I Identified My Triggers & Made a Plan for Them. One of my biggest triggers was my family. My sister sold Herbalife at the time and it was immensely triggering for me. She would lose and gain weight and her cycles triggered me. When she did lose weight, I envied her and got tempted to drink shakes instead of eat meals (even though I never would have lasted more than a day!) I had friends who were triggering (they were super thin naturally, had no eating issues and didn't seem to think about food). Being out of my routine was also a big trigger. I felt out of control when I went on vacation, had a social event or was out of town for the weekend. Because these triggers were right now a part of my life (family, friends, etc), I knew I needed to work through them. I wanted to be able to see my sister and not binge or go away for a weekend and come back feeling "normal". So I identified all the people, places and things that sent me to the food. And I made a plan for each of them (I did the big triggers, ones I knew were a big deal for me). Before I saw my sister, I would make a plan of what I would do when she made a comment or her weight made me jealous. Plan: Grab my journal and vent my frustrations if I could Go for a walk if I wasn't able to escape to process it Vent to my other sister (about how I was feeling...not about blaming my little sister, as I knew triggers were about ME) Make sure I got 5-10 minutes by myself every day to feel centered while with family Other plans were made for a vacation or a weekend away with a boyfriend. I wrote out responses on index cards to express to my friends how I was feeling if I needed to say why I was triggered/what was wrong. This was SO helpful for me, as I experimented with what would help me take care of myself as I moved through the triggers. (I like to think of triggers as a pointer into where we need to 'work' on ourselves...it's always about OUR own insecurities and fears, reflected back by what someone else is doing or saying). By coming in with some sort of plan, I felt more prepared to know how to handle my emotions so I didn't turn to food. What are your big triggers? Identify them and come up with a 2-4 step plan of what support you'll need in the moment! 5. I Chipped Away at the All-or-Nothing Mindset. This was a huge one for me (and one I work on with almost every woman who I coach!) We think in black and white: we're either good, we're adhering to something and doing it perfectly. Or we've failed and there's no point in trying. This either/or mindset is a big stumbling block on the path to healing. Why? Because inevitably, we are not perfect and life happens. We planned to eat a salad but go to lunch with a coworker instead. Or we swear we'll cook dinner every night this week but end up being so tired we order out twice. Our promises to ourselves don't always happen (especially when a binge is seemingly out of control--we eat over an emotion, we're rebelling against something, or there is a deeper reason why we turn to food). Softening the all or nothing mindset into the "gray" area is key on this path. I did A LOT of self-talk and worked on softening my critical tapes in my mind. (And boy did I have a lot--I had the most negative thoughts about my body, my self-esteem, my worth, my imperfections, everything). I started by just catching myself when I was thinking this way (things like "oh you blew it, you might as well just finish the whole tray of brownies" or "you ate a handful of chips with your lunch, so you ruined the day already") I also challenged and talked about to them (yes, it sounded like a lot of different voices in my own mind :) ) It required awareness and persistence, but knowing that those thoughts didn't serve me was a huge inspiration to keep moving forward. I WANTED to feel like I could have a positive, balanced view of how I ate. I hated feeling trapped in the black or white mindset. Slowly but surely, I would challenge those thoughts and they shifted over time. (My favorite mantra was "pretty good is perfect"!) Where does this mindset trip you up? Bring awareness to those thoughts and begin to challenge them! These five steps were immensely helpful in my own "I stopped binge eating" journey. To explore it in a different context, to see how it would look for someone else, meet Jayme: Jayme came to me, desperate and lost, after having gained 45 pounds during covid. She felt defeated and mortified, that she couldn't handle this weight gain on her own. She hadn't left the house in a while, and was ashamed of her body after gaining so much weight. She wasn't seeing friends, her family lived in a different country and she said no to almost every social invite. She used to enjoy dancing, but wasn't doing that either. "I just can't stop bingeing," she confessed to me during our discovery call. "I know what I'm supposed to do to lose this weight. I know I should be eating healthier foods and moving my body more, but I just can't seem to stick with anything. And I desperately do not want to diet. I've lost weight before on diets but they make me miserable and I can't stick to anything for very long. I feel lost and am afraid I'll spiral out of control with my weight if I keep bingeing." I understand exactly. The soul crushing frustration of knowing what to do and not being able to do it can break you down. Food seems easy to "fix". And we bang our head against the wall trying to do it on our own. Jayme and I began working together. We started exploring food journaling to look at habits, patterns, and where her sticking points are. (**many women opt not to do food journaling, as for some it feels very triggering. For Jayme, she wanted to do it to see where her sticking points were during the day). We identified the following patterns: She was in the "I've got to eat super healthy" diet tape during the day, which led to overeating at night She was afraid to "allow" any non-healthy foods since she had weight to lose and "shouldn't" be eating them Fullness was super challenging for her to hear in her body. Often times, she was eating emotionally over stress and unhappiness with her body. These were the biggest sticking points for her, so we began there. We worked to create a better rhythm of eating during the day, so she felt more balanced after dinner and didn't feel that rebellion from not eating much during the day. This was a process of experimenting, learning and refining. Simultaneously, we dove into the balance of allowing vs structure. She wanted to allow more foods (she had a very long list of "I'm not supposed to eat because I'm overweight") that we tackled. We explored adding in foods that she found more satisfying so that she didn't need to rebel on the weekends (or at night) from eating too many 'good' foods. To work on fullness, Jayme started a conversation with her body--she began to look and listen for cues her body gave her when it was full, too full, or approaching full. She began to discern the subtleties of her body's signals and continued to deepen the conversation with her body. Her binges began to subside and she went longer and longer without having a binge. We'd been making steady progress, and then after about 7 weeks, she seemed a bit off during one of our sessions. "Is everything okay?" I asked her. She sat quietly for a minute and then her words spilled out. "I just am not sure if this is working. I had a huge binge the last two nights. I thought I was done with bingeing forever. I haven't binged in 7 weeks and I'm so angry at myself. What if this never works? What if I never stop bingeing?" Emotions poured out of her; her angst and despair was tangible. "I totally get it," I told her. "This process is not linear. It's a few steps forward and a half a step back. It's mind numbingly frustrating at times. It is even more frustrating when you know what to do and just can't seem to stop it in the moment. When I say "I stopped bingeing", what I mean is I "let go of it" as it no longer served me. I began to take care of myself and my needs at deeper and deeper levels and no longer needed food as a coping mechanism. This is exactly what you are doing. You're letting go of food, bit by bit as you no longer need it." She paused to reflect on this and we worked through this big block. She was so discouraged at having binged again and she was thinking about giving up. It took a lot of courage for her to express that to me: she told me after that she wasn't sure if she should bring it up. I'm so glad she did because it was a huge turning point for her. By understanding the ups and downs of this journey in a deeper way, she ended up accelerating her progress. She really dug deep into why she was doing this work and the next few months were transformational because she did stop bingeing. Months earlier, she wasn't sure if she believed she could actually be binge free. Often times, this path requires blind faith in the process. That spark of hope is so important, as it gets you through to keep going so you CAN move through to the other side! Work with an Intuitive Eating and Nutrition Coach to Overcome Bingeing and Emotional Eating Working with a coach can help you get unstuck from the mind numbingly frustrating diet and overeating cycle. If you're ready to finally see a lasting change and experience true freedom, click here to schedule a free 15-minute introductory call to see how she can help you become a normal eater! About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She's worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, she knows how to support you into making real positive change that lasts.

How to Stop Thinking of Food (What to Do Instead)

explore protein satisfaction aim emotional eating pendulum stop thinking holistic nutritionist bingeing board certified health coach make sure you jenn hand

Play Episode Listen Later May 8, 2023 18:35

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC Ever wonder about those people who just go through their lives, not worrying about what they're eating? They're the "normal" eaters; the ones who just eat when they're hungry and stop when they're full. If you struggle with obsessing over eating, here's how to stop thinking of food and what to do instead! When I was in high school, I had a close friend who was naturally thin and didn't have any eating "issues" like I had. Debbie was tall, slender and ate like...well, a normal person! I was desperately struggling with weeks of bingeing, followed by weeks of restriction, so I looked to Debbie for inspiration. How did she eat? What were her behaviors around food? I studied her closely. When our group of friends hung out, she would indulge in whatever we all had: chicken fingers and pizza, cookies and chips. The difference was that she didn't eat a lot of anything. If we had a pasta party for track (the night before the event, the team gets together to "carb load", a sports tradition), she wouldn't only eat garlic bread, spaghetti and cookies. She had some salad, some veggies, and a variety of the food that was offered. And because she was a close friend, I knew she didn't THINK about food all day the way I did. She ate at the pasta party and didn't give it another thought after the evening ended. Me on the other hand? I agonized over how to "save up my calories" leading up to the pasta party, fretted over what to eat when I got there, and hated myself for eating too much post-party. Whereas she didn't think about food at all, I spent all of my waking hours worrying and obsessing over what to eat or not eat. Over the years, I studied "normal" eaters. I learned how they approached food and how they developed a very non-chalant attitude towards what they ate or didn't. From my own experience healing my food issues and working with thousands of other women for the last 9 years, here's how to stop thinking of food and what to do instead: If you prefer to listen to the podcast, do so here: 1. Make Sure You're Actually Eating Enough One of the reasons we think about food is when our bodies actually NEED to eat! When we're trying to control our food (or looking to lose weight), we often don't eat enough. Those sneaky diet tapes in our mind think it's better to eat as little as we can and go as long as we can without eating. We may try to be "really good" and not have an afternoon snack, but then arrive famished to dinner (and end up overeating). I did a post on how what I eat in a day and many people emailed me to say they were surprised and how MUCH I ate. And to my old diet brain says that too :) But that's where my hunger is and I'm honoring my body. Our minds very easily can tell us "no, you shouldn't be hungry" or "no, you don't need that snack", when in reality our bodies actually need fuel! Pay attention to how much you're eating and make sure the sneaky diet mindset isn't dictating what you eat :) 2. Add Protein Every Time You Eat One helpful tip to ensure your body is balanced is to add protein to every meal and snack. Adding in protein (any kind: lean meat and poultry, dairy, vegetarian protein, beans and legumes, protein powders, etc) helps you digest your food more slowly and reduces cravings. Protein is what enables your body to regulate your blood sugar (it prevents a quick spike and crash when you just eat a simple carb) and then helps you feel more even-keeled. You can experiment with different proteins and see how they impact your hunger/satiation levels. I still notice that when I eat more protein (i.e. eggs and toast for breakfast vs a bagel with butter), I'm way less cranky, can last longer without another meal, and feel much more balanced. 3. Aim for Satisfaction This is the cardinal sin when you're in the diet world. Being satisfied with what you eat is non-existent (you follow a plan or regime no matter what it tells you to eat) and is almost blasphemy. I did a talk a few years ago at a gym and I remember many of the people in the audience were so perplexed at this concept. They didn't understand why it was so important. When you're satisfied with what you're eating, you can leave the table and not think about food again until you eat next. But when we eat according to rules and strict do's/don'ts, we are eating from our minds, not our bodies. (And usually we aren't very satisfied). When you eat things you like, it's a game changer. I did a retreat a few years ago and one of the women said to me, " I have no idea what I like to eat. I've spent my whole life following rules, I literally don't know what I want". This is normal when we've spent a long time NOT knowing what we find satisfying. Explore this concept to see what you find satisfying. Some questions to help: What do you like eating? What feels energizing to your body? If you didn't have a rule about what to eat for this meal, what would you pick? What do I find satisfying? (And if that word doesn't resonate--explore nourishing, nutritious, enjoyable, energizing, etc!) 4. Explore the Secret Diet Mentality Often times we think we're being "really healthy", when in fact, we're restricting or eating too much from a rule based mentality. The mind is a sneaky little devil :) When we restrict in any way, our bodies always end up overcompensating (we overeat, binge or end up eating more, later). I still find this naturally in my life: when I'm sick and don't eat much, my appetite comes back like a lion when I'm better. When I've been busy with a day or outside on a weekend and don't eat as much, I find I'm extra hungry later in the day. It's just our bodies balancing themselves out. So if we restrict on purpose (or because we have that sneaky diet mindset embedded in our brains), it can make us think about food MORE than we normally would. Explore what rules you're following or where your mind is telling you to eat less. This helps bring awareness so we can soften and release those rules :) 5. Bring Yourself More Towards the Middle of the Pendulum One of my favorite analogies on this path is the concept of a pendulum. When you're dieting (using willpower, restricting, being super disciplined) you're on one side. It's too much effort to keep it there, so it swings to the other side (overeating or bingeing). Once we are there, we want to reign it back in by swinging it again to the dieting side. But this is where the breakthrough can happen! If we work to move towards that middle instead of going back on a diet (where we're working on finding our "normal"), it leads to less and less obsessing over food. The middle can be scary, as it's unfamiliar and new. But this is where the magic happens--by continuing to work to find the "middle" (where you're not swinging in between the extremes), food starts to become a lesser part of your day (instead of the entire focus). Always Thinking about Food Can Lead to Emotional Eating and Bingeing One last note to explore... Can you think about food, but in a different way? When we're always obsessing and worrying, that can lead to emotional eating and bingeing. But when we think about food in a way that is a gentle exploration, it can be very helpful. For example, you can "think" about how much you need to plan your meals for the week. That helps you plan trips to the grocery store so you don't end up with nothing to eat after work. You can think about how to approach food when you go away for the weekend. This helps you prepare snacks or look ahead at restaurant options. You can "think" about food in a way that helps you take care of yourself and your body in a loving, kind way. About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She's worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, she knows how to support you into making real positive change that lasts. If you're ready to finally see a lasting change and experience true freedom, click here to schedule a free 20-minute introductory call to see how she can help you become a normal eater!

Overcoming Fear as a Writer with Jenn Hand (Ep.40)

Ink and Impact - Write a Book that Makes a Difference

Play Episode Listen Later Apr 6, 2023 25:49

On today's episode of the Ink and Impact Podcast, I speak with author Jennifer Hand, whose most recent book is My Yes Is On the Table. We specifically talk about what it was like for her to say yes to writing a book and the different things that she experienced through her author journey that many of us as fellow writers can relate to. I think that you'll be encouraged by all that she has to share:What God told her to say when people kept asking her how many books she's sold (hint: it's not about an actual number!)What she did when she got rejection letter after rejection letterHow God's plan for your book isn't limited to just one activityand much more!We discuss all of the not-so-fun things like fear and sacrifice, but throughout it all, she brings it back to saying yes to God and putting your yes on the table to the message He has placed on your heart. Listen in!inkandimpact.com

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Will you say YES to God in 2023? | with Jennifer Hand

Gospel Spice

Play Episode Listen Later Jan 27, 2023 60:41

Stephanie invites you into her conversation with beloved friend Jennifer Hand to discuss how to approach 2023 and most importantly, how to keep God at the very center of our lives, our hearts, our passions and, yes, our fears and anxiety. They have an honest, raw conversation about our fears, our God-sized challenges, and what can hold us back from the fullness of God's good will for us. Jenn is a seasoned warrior in the Kingdom of God, and Stephanie holds the high honor of calling her friend. Together, they invite you to say YES to all that God has for you in 2023. What's holding you back as you envision 2023? The risk? The unknown? The unwillingness to shake up the comfortable status quo? Whatever it is, if you're not in God's best place, you're missing out on something great. The Lord is calling you into a Promised Land. But it's going to take some faith steps to get there. Jenn Hand wants you to be able to say to God, "My yes is on the table." Not halfheartedly. Not half the time. Not halfway there. Jenn wants you to go all in with God—because God is all in for you. MORE ABOUT “MY YES IS ON THE TABLE” My Yes Is on the Table takes you into the story of the Israelites as they journeyed out of the wilderness and into the Holy Land that God had granted them. Each chapter will challenge you to move from a fear stop to a faith step. And once you've started taking those steps with God, there's no telling where you'll end up. For too long, you've been paralyzed by fear of the future. You feel God calling. You want to go forward with His plans. Yet fear has stopped you from taking the leap. No more! Instead of letting fear stop you short, let faith call you forward with newfound confidence and holy boldness. Put your "yes" on the table and watch God do more in your life than you could have ever imagined. MEET JENNIFER HAND JENNIFER HAND, Executive Director of Coming Alive Ministries, founded the ministry in 2012 and loves the honor of traveling nationally and internationally, inviting people to come alive in Christ through conferences, retreats, written resources, and counseling. She has had the joy of serving in over thirty countries. With a Master's degree in trauma counseling, God has opened a unique door for her to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. She would love to keep up with you in her cozy internet corner of the world at www.comingaliveministries.com or on social media @comingalivejenn or Jenn@comingaliveministries on Facebook. https://www.comingaliveministries.com/ https://www.moodypublishers.com/authors/h/jennifer-hand/ We invite you to check out the first episode of each of our series, and decide which one you will want to start with. Or, of course, you can start at the beginning with episode 1. Season 1: the gospel of Matthew like you've never experienced it https://www.podcastics.com/episode/3280/link/ Season 2: Experience Jesus through the Psalms https://www.podcastics.com/episode/33755/link/ Season 3: the gospel of Luke, faith in action https://www.podcastics.com/episode/40838/link/ Season 4: Proverbs spiced with wisdom https://www.podcastics.com/episode/68112/link/ Season 5: Identity in the battle | Ephesians https://www.podcastics.com/episode/74762/link/ Season 6: Centering on Christ | The Tabernacle experience https://www.podcastics.com/episode/94182/link/ Season 7: Shades of Red | Against human oppression https://www.podcastics.com/episode/115017/link/ Season 8: God's glory, our delight | https://www.podcastics.com/episode/126051/link/ ABOUT THE GOSPEL SPICE LEADERSHIP TRAINING Stephanie mentioned the Winter 2023 Gospel Spice leadership training program in this episode. This free, in-depth resource equips leaders who want to take their leadership skill to the next level. It is free, and has a very small number of available seats. Find more at gospelspice.com/leadership. Support us!

Jenn Hand | The Giants Holding You Back

She Impacts Culture

Play Episode Listen Later Jan 12, 2023 36:14

Friends, today's episode with Jennifer Hand is pure fire! We are not shying away from the topics that need to be discussed, specifically when it comes to saying YES to all God has for us! Why? Because “Jenn wants you to be able to say to God, ‘My yes is on the table.' Not halfheartedly. Not half the time. Not halfway there. Jenn wants you to go all in with God—because God is all in for you.” In today's episode, Jenn and I specifically chat through:

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Jenn Hand | My Yes Is On The Table

She Impacts Culture

Play Episode Listen Later Jan 5, 2023 38:54

Friends, Happy New year! I'm so excited to kick off a new year of the She Impacts Culture podcast with you!And goodness, what better way to kick off 2023 than with my guest, Jennifer Hand, Executive Director of Coming Alive Ministries and author of the book, My Yes Is On The Table. Friends, I'm convinced that this year is the year of YES for you! I wholeheartedly believe that God is ready for you to put your yes on the table! If you're ready to “shake up the comfortable status quo” in 2023, listen in! In today's episode, Jenn and I chat about:

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Jenn Hand: My Yes is On the Table Ep. 211

Make Life Matter with Angela Donadio

Play Episode Listen Later Jan 4, 2023 37:21

What's holding you back? The risk? The unknown? The unwillingness to shake up the comfortable status quo? Whatever it is, if you're not in God's best place, you're missing out on something great. The Lord is calling you into a Promised Land. But it's going to take some faith steps to get there. Jenn Hand wants you to be able to say to God, “My yes is on the table.” Jenn Hand is the Executive Director of Coming Alive Ministries and holds a Master's degree in trauma counseling. She travels the world inviting people to come alive in Christ! www.comingaliveministries.com

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A Little Yes Goes a Long Way with Jennifer Hand

The Love Offering

Play Episode Listen Later Nov 1, 2022 28:00

Isn't it time you said yes to God? What's holding you back? The risk? The unknown? The unwillingness to shake up the comfortable status quo? Whatever it is, if you're not in God's best place, you're missing out on something great. The Lord is calling you into a Promised Land. But it's going to take some faith steps to get there. Jenn Hand wants you to be able to say to God, “My yes is on the table.” Not halfheartedly. Not half the time. Not halfway there. Jenn wants you to go all in with God—because God is all in for you. My Yes Is on the Table takes you into the story of the Israelites as they journeyed out of the wilderness and into the Holy Land that God had granted them. Each chapter will challenge you to move from a fear stop to a faith step. And once you've started taking those steps with God, there's no telling where you'll end up. For too long, you've been paralyzed by fear of the future. You feel God calling. You want to go forward with His plans. Yet fear has stopped you from taking the leap. No more! Instead of letting fear stop you short, let faith call you forward with newfound confidence and holy boldness. Put your “yes” on the table, and watch God do more in your life than you could have ever imagined. “God said yes to me, so I pray I continue to say yes to Him.” If you've never said yes to God, please reach out to Jennifer or me. We'd love share the Good News of the Gospel with you! (comingaliveministries.com)

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Living a Surrendered Life with Jenn Hand

Kairos Moments

Play Episode Listen Later Oct 19, 2022 23:55

Jenn Hand is the Executive Director of Coming Alive Ministries, which she founded in 2012. She has the honor of traveling nationally and internationally, providing the invitation to come alive in Christ through conferences, retreats, written resources and counseling. With her Master's degree in trauma counseling, God has opened a unique door for Jenn to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. Jenn would love to keep up with you in her cozy internet corner of the world at www.comingaliveministries.com or on social media @comingalivejenn or Jenn@comingaliveministries on facebook. QUOTES: "Our 'yes' is not a one and done" (Jenn). "Yes is a continual obedience" (Jenn). "When we're moving forward in our 'yes' to God, the kingdom of God is moving forward, too" (Jenn) How would you answer this question: "I want to say 'yes' to God, but I'm afraid of _____________." Listen in as we talk about our continual surrender to God's calling on our lives.

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Jennifer Hand's Freedom Story!

Anchored by the Sword

Play Episode Listen Later Sep 23, 2022 26:18

Today's guest, Jennifer Hand and I had such an amazing conversation about fear and what is holding you back from doing what God has called you to do. She gives us so many different points to consider in our own walk with God and the adventure we are on in this life. I absolutely loved this conversation and was equally challenged in my way of thinking and processing my walk as well. She is such a bright light in this world and I cannot wait for you to listen and to learn how to put your yes on the table! Bio: Jenn founded Coming Alive Ministries in 2012 and loves the honor of traveling nationally and internationally, providing the invitation to come alive in Christ through conferences, retreats, written resources and counseling. Jenn has had the joy of serving in over 30 countries and speaking at around 40 events a year. With her Master's degree in trauma counseling, God has opened a unique door for Jenn to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. Anchor Verses: Joshua 1:9 Romans 8 **We also talk about Hebrews 10:35 and Psalm 139*** Connect with Jenn: Jenn would love to keep up with you in her cozy internet corner of the world at www.comingaliveministries.com or on social media @comingalivejenn on Instagram or Jenn Hand at Coming Alive Ministries on Facebook. Her book, My Yes is on the Table is now available through her website or wherever you order books! ***This podcast is a proud member of the Spark Network! It is a network of Christian podcasts that cover so many different topics! Head over to: https://www.sparkmedia.ventures/spark-network#/ to find more amazing podcasts!!***

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Coming Alive with Jenn Hand

Significant Women with Carol McLeod | Carol Mcleod Ministries

Play Episode Listen Later Aug 19, 2022 49:34

Connect with Jenn at https://www.comingaliveministries.com/Order her new book at https://www.comingaliveministries.com/my-yes-is-on-the-table/ Jenn's favorite podcasts:The Martha + Mary Show with Katie Reid & Lee Nienhuishttps://podcasts.apple.com/us/podcast/the-martha-mary-show/id1470298047The Even While podcast with Melinda Patrickhttps://podcasts.apple.com/us/podcast/the-even-while-podcast/id1514244463Live Like It's True with Shannon Popkinhttps://podcasts.apple.com/us/podcast/live-like-its-true/id1586053997 “Significant Women” is a weekly podcast for women to gather with their personal stories, dynamic hope and wisdom gleaned from the ordinary days of an uncommon life. Our goal is to simply encourage women in every season of life that their story matters; when Jesus is involved in the details, every woman's life can be a significant representation of all that He is. Connect with Carol at https://www.carolmcleodministries.com/

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Conversation: Jenn Hand (Part 3)

Simply For Women

Play Episode Listen Later Jul 28, 2022 12:01

Thanks for listening to Simply for Women. This show is for that mom who knows the chaos of life, that daughter who knows the challenges of the day, and for those women who want to deepen their faith. God invites us to take Him off our to-do list and to simply be - to simply be with him. Learn more about the host, Jennifer Jackson Invite Jennifer to speak at your event Healing Prayer: Shower of Power (free download) Simply for Women online store (books, merch) See omnystudio.com/listener for privacy information.

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Conversation: Jenn Hand (Part 1)

Simply For Women

Play Episode Listen Later Jul 27, 2022 12:04

Thanks for listening to Simply for Women. This show is for that mom who knows the chaos of life, that daughter who knows the challenges of the day, and for those women who want to deepen their faith. God invites us to take Him off our to-do list and to simply be - to simply be with him. Learn more about the host, Jennifer Jackson Invite Jennifer to speak at your event Healing Prayer: Shower of Power (free download) Simply for Women online store (books, merch) See omnystudio.com/listener for privacy information.

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Conversation: Jenn Hand (Part 2)

Simply For Women

Play Episode Listen Later Jul 27, 2022 12:02

Thanks for listening to Simply for Women. This show is for that mom who knows the chaos of life, that daughter who knows the challenges of the day, and for those women who want to deepen their faith. God invites us to take Him off our to-do list and to simply be - to simply be with him. Learn more about the host, Jennifer Jackson Invite Jennifer to speak at your event Healing Prayer: Shower of Power (free download) Simply for Women online store (books, merch) See omnystudio.com/listener for privacy information.

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Jenn Hand | Fear Stops to Faith Steps, 180

Grace Enough Podcast

Play Episode Listen Later Jul 12, 2022 41:37

Free Resource: 8 Books That Were Influential In Ways That Surprised Me Jennifer Hand and Amber discuss her new book, My Yes Is On the Table: Moving From Fear to Faith. Jenn walks the listener through her experience of God calling her away from her life as a career missionary and how she surrenders her fear and walks forward in faith. Fear Stops to Faith Steps Questions: (5:08) Take us back and share your experience of becoming a career missionary. (9:15) You came home, as the title of your books says, you put your yes on the table. What next? (11:32) You wrote, "I am afraid of success in ministry or relationships because it adds a weight of expectation, and sometimes I am afraid that it will require more than I want to give...I am afraid of failure because failure says to me I am not enough; I cannot live up to the expectation; I should not have tried." After realizing you were afraid of both success and failure, what helped you move from a place of paralysis to moving forward? (17:18) You have literally stood on the edge of the Promised Land during one of your trips to the Middle East. What did God reveal to you in that moment? (25:01) A busy schedule does not equal glorifying God, so when you say live with your YES on the table, what do you mean? (31:35) Share one of your funny stories with us and what God taught you. (36:02) Let's close with one of God's grace markers in your life. SHOW NOTES cont. Resources Mentioned: Book: My Yes is On The Table by Jennifer Hand Coming Alive Ministries LuoPad Ministry Related Episodes: 121: Vivian Mabuni | Willing Hands, Willing Heart 79: Amy Carroll | Sharing Your God Story 32: Heather Dixon | Equipping Women for Courageous Living I would love to connect with you on IG. Grace Enough on Instagram Learn more about your ad choices. Visit podcastchoices.com/adchoices

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Moving from Fear to Faith Featuring Jenn Hand

Compared to Who?

Play Episode Listen Later Jun 24, 2022 34:54

You'll be encouraged by today's conversation on the topic of overcoming fear to say "Yes" to what God asks of us! Heather's guest today, Jennifer Hand, is Executive Director of Coming Alive ministries and a missionary who travels the world to minister to people who have just endured a natural disaster. Jenn talks about how she learned to put her "Yes" out there and surrender to God to walk out in faith. Jenn also talks about her journey as a single woman and how she's learned to trust God for her future in all areas. In today's episode about moving from fear to faith we talk about: Surrendering our fear, hopes, dreams, and plans to the Lord. How Jenn literally wrote out her "Yes" to God and put it out there for him. How to "do it" scared, how to keep moving even when you feel fear, and how to show up when you feel burdened with fear! Surrendering our bodies (and our body image-what we think of our bodies) to God. Jenn's struggle with body image and what she learned from having a twin sister. How to listen to God's truth over the lies of fear that shout at us. Finding the "promised land" of what God has planned for us. How we've chased the 'fake' promised land instead of God's dreams for our lives. How to not compare our "promised land" to other's promised lands. What NOT to say to single women! Meet Jenn Hand Jenn has a Master's Degree in professional counseling from Richmont University and although not in private practice, loves to apply the things she learned as she helps you come alive. Jenn has been professionally speaking since 2004 and became the Executive Director and founder of Coming Alive Ministries in 2012. She spent two life-changing years overseas in South Asia as a missionary and has traveled to 22 countries to share the love of Jesus. Learn more about Jennifer Hand here: https://www.comingaliveministries.com Read Jenn Hand's brand new book, "My Yes is On the Table: Moving from Fear to Faith" on Amazon here.* (Amazon affiliate link.) Are we email friends yet? Join the 5 Day Body Image Freedom Email Challenge here: https://www.comparedtowho.me Have you read Compared to Who? Check it out and start reading free, here: https://comparedtowho.me/compared-to-who-book-for-christian-women-on-body-image/ Ready for some extra support on your journey to body image freedom? Do you want to believe you are more than a body but still feel stuck? Check out Heather's coaching options. Learn more here: https://comparedtowho.me/christian-body-image-coaching-insecurity-confidence-gospel/

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The 7 Biggest Myths of Weight Loss

Coffee and Bible Time's Podcast

Play Episode Listen Later Jun 7, 2022 19:41

Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC If you've been in the diet world for any length of time, you know how frustrating the weight battle can be. But what if we're believing the wrong things about weight loss? After helping hundreds of women overcome late night bingeing and finding their normal, I know a thing or two about what works, what doesn't and what keeps us stuck! This blog is going to debunk the 7 biggest myths of weight loss and show you where to focus instead. I recently received an email from a blog reader who said: “Is it normal that this journey is mind numbingly frustrating at times? I feel like I've made great strides in the areas of “normal” eating. I've let go of dieting overall (although I do still overeat at times). But my weight hasn't budged. What is the big secret to losing weight?! How can I view this part of the journey in a different way? It can be incredibly frustrating when you've been desperately trying to find your “normal” around food but feel like you're not making any progress in the weight realm. There are so many “old tapes” we cling to and myths about diet and exercise that can keep us stuck. We're exploring all of this and more in today's blog! Topics in This Article: So What Are the 7 Biggest Myths of Weight Loss? The True Key To Weight Loss Three Areas to Focus On Instead of Weight How I Found My Happy Weight (Personal Story) What's Next? So What Are The 7 Biggest Myths of Weight Loss? If you google “how to lose weight”, approximately 4 million different articles come up. Most of the advice is fad diets, unsustainable food programs and advice that doesn't consider our preferences, lifestyles and complicated relationship to food. Since we are not robots (It's not as simple as drink kale smoothies + run 5 miles = weight loss), our relationship to weight is complicated. Here are the top weight loss myths debunked: Myth #1: Losing weight is a linear process I wish this one was true! I can't tell you how many times I yearned for this process to be linear and straightforward. The reality is, underneath our food and weight struggles is a lot of other stuff! (I.E. we don't trust ourselves around food, we feel out of control, we loath our bodies which impacts food choices, we try to be “good” all the time, we feel guilt over good vs bad foods, we don't know how to stop bingeing, etc) If you're feeling like this process is a few steps forward, a step back, a detour to the side, a missed step, and then questioning any progress at all? That's normal. You ARE making progress. It's just not linear. Sometimes seeds are planted and sprout down the road. Other times we need to hear something multiple times before it clicks. The beliefs that become ingrained in our minds from the diet world take some time to “unlearn” as we are strengthening the habits and beliefs that better serve us. (Read my "How Long It Took Me to Be a Normal Eater" here! I tell you the exact details of my diet journey.) Myth #2: Carbs make you put on weight Carbs get a bad rep when we're dieting. I work with so many women on breaking the “carbs are bad” food rule (that was one of my most stringent rules I tried to adhere too when I was trying to control my food!) Almost all of us have the “carbs make you gain weight” belief in our minds. But remember that vegetables, fruits, beans, peas…are all considered carbohydrates! I'm a firm believer in all foods have their place. That doesn't mean you just eat noodles and bread every meal, but it means that working to find a balanced approach where you can enjoy a piece of pizza IS a part of the larger strategy in finding a comfortable weight. No food is good or bad; it's about finding what works and nourishes YOUR body instead of adhering to some prescribed plan. (And that usually includes finding a more balanced relationship to carbs! More on carbs here!) Myth #3: Restricting is the best way to lose weight So many of us have experienced “success” with this formula: Eat less + restrict sugar/carbs = weight loss. When we're working to find a more peaceful relationship around food, we cling to this old notion. We think we'll NEVER find a comfortable weight if we eat normally. But sustainability is the name of the game. Restriction, in any form, leads to frustration, crankiness, and inevitably going off whatever “plan” we were trying to follow. (Followed by feelings of failures, guilt and blaming ourselves). The best way to restore our bodies weight equilibrium is NOT to restrict! (**Thanks a lot, diet world, for messing with our heads on this one!) Myth #4: Food that tastes good is always bad for you Have you ever bitten into a fresh garden grown tomato? Eaten watermelon on a hot summer day? Tasted simmering homemade spaghetti sauce hot off the stove? There are incredible whole foods that taste delicious and satisfying. In fact, I posted a poll in the Normal Eaters Club a few years ago and asked: If you could eat ANYTHING for your favorite meal, what would it be? The answers were not donuts, cake, cookies, and brownies. They were “my mom's homemade spaghetti”, “my grandma's roast chicken with potatoes”, “a meal from a restaurant I went to in Italy”, and “a Greek dish with cheese and dairy (that I've always told myself I couldn't have) that's been in my family for years”, among others. There are tons of foods out there that taste good AND are satisfying and nutritious. Sometimes it just takes a little bit of experimentation! Myth #5: If you want to lose weight, go on a diet The reality is that diets rarely result in long-term weight loss. Have you ever wondered why we keep going back, again and again, to diets? Because if we go on something, we inevitably go off, and so we keep searching for the next “solution” that'll be the one to last. But none of them DO last. (*A UCLA study found that almost 2/3 of people who dieted gained MORE weight back than they initially lost.) Diets are too hard to maintain. They are usually restrictive, signal to our bodies that we need to “keep fuel” instead of “burn fuel” and miss out on giving us all of the nutrients we need to thrive. Plus, diets make us feel like a failure and we usually get even more frustrated and disillusioned than before! A more balanced, sustainable approach truly is what works for the long haul. Myth #6: Eat less, move more This one might be controversial, especially because most of our “success” around weight has been when we've eaten less and moved more. But hear me out… When we eat less, we can move our bodies into “conservation mode”. This means that our bodies hold onto fuel instead of burning it, in fear it needs to conserve energy for the future. In addition to that, our relationship to food is complicated! Imagine a doctor telling someone who is overweight battling diabetes to just “eat less, move more”. If it were that simple, millions of people wouldn't battle their weight. Food is emotional, mental and even spiritual. So much of our relationship to weight is healing the deeper beliefs, emotions, and habits that keep us stuck if we want the change to last. Myth #7: All calories are equal Counting calories might seem like a great strategy for weight loss. But I could eat 1600 calories of Oreos, bread, steak and donuts or I could eat 1600 calories of vegetables, whole grains and lean proteins. When we fixate just on calories, it misses the bigger picture of nutrition and health. Calorie counting gives us the illusion of control. It gives us a security that we can control what we eat. The reality is, like another other form of trying to control our food, it usually backfires. We go on and off the counting. We rebel at the end of the week and binge on the weekends. Instead of focusing on calories, it can be helpful to focus on balance (see below for more tips on where to focus!) If you prefer to listen to the podcast, check it out here: Here Is the True Key To Weight Loss So what is the biggest factor in weight loss? The most mind numbingly annoying secret to weight loss... … is that it's actually NOT as simple as the diet world makes it out to be. Here is the short list of things that impact weight loss: Genetics Metabolism Hormonal imbalances Stress Seasons Thyroid/Adrenal Glands Gut health Sleep Food sensitivities/allergies And that's just the start! When we're sold this idea that it's OUR fault if we can't lose weight, it only perpetuates the feeling of blame and shame if we struggle. One of my favorite blog posts I've ever written is “The Secret to Lasting Weight Loss” (read it here). There is this deeper component to weight that's missing in the diet world. The real key to weight loss is that depth. Exploring emotions and mindset. Redefining food rules that don't serve us. Discovering what nourishes and satisfies us. Understanding our innate sense of worth (which can reflect out in how we eat). Learning the art of feeling emotions without turning to food. None of this is addressed in the diet world (which is why our “results” don't last!) So where do you start to begin to shift out of the “old” way of viewing weight? Bonus Tips: 3 Areas to Focus on Instead of Weight If many of our weight beliefs and myths of weight loss aren't true, where should we focus instead? Here are three areas to explore: Aim for health over weight When we fixate on weight, we often miss the big picture of overall health. We want to spot reduce, get rid of our flabby bellies or thighs, and get down to a smaller size. What would it look like to focus on health instead? Explore what types of foods would feel nourishing and nutritious. Play around with different ways that you can move your body. Find new recipes to try. Restoring our bodies to their comfortable weight doesn't involve hating ourselves into change. Lasting shifts come from kindness, curiosity, and compassion in learning to let go of habits that don't serve us and replace them with ones that do. Here are some reflections to get you started: What would feel like a nutritious meal? What does it mean to be healthy? How does my body want to move? Where can I bring in more balance around food? How does it feel to explore health over weight? What is one healthy habit you want to play with? Look at the emotional & mental side of food When I used to desperately try to “stop” the diet/binge cycle, I neglected a huge piece of the puzzle: my emotions and mindset. I ate when I was stressed, bored, had anxiety or felt angst. But I also ate because emotionally, I didn't know how to deal with life. Mentally, I was insanely critical of myself and hated my body (which would always cause me to overeat). Our thoughts and emotions play a critical role in how we eat. This is a big missing piece of any diet; it doesn't look more deeply into WHY we do what we do around food. Explore where your emotions and mindset play into how you're eating. This can be very eye-opening and insightful! Because when we get to the root of why we do something, we can address the real cause of the problem. Work on one habit a day Often when we have a lot of things we want to change, it becomes overwhelming, and we shut down (and then don't change anything)! What can you focus on today or this week? Bring yourself back to just ONE thing you can change. It could be physical, mental, or emotional. This process is small daily habits that build up to big changes over time. (The opposite of what we learn in the diet world…we do XYZ to “get” a result. This path is learning how to create small shifts over time vs getting to the “end” for a result). Here are a few ideas to experiment with: Meal plan dinners for this week Moving your body for 10-15 minutes a day Eating a vegetable with dinner Trying one new fruit or vegetable 3x this week Packing your lunch for work Monday-Friday Say one nice thing to yourself in the mirror every morning The path to weight loss is all about letting go of the myths we believed, exploring more deeply our emotions and mental tapes and redefining our areas of focus! How I Found My Own Happy Weight I always hesitate to share my own "weight" story, as I think for some people, it can detract from the overarching goal: finding food freedom and being "normal". But I've had many women ask about my own weight journey and here are some of the things that helped me arrive at my body's comfortable weight: Putting Weight Second I always had this desperate battle between wanting to lose weight but also wanting to stop dieting/bingeing. When the desire to stop bingeing/dieting moved into the "top priority", it helped me heal what needed to heal. That doesn't mean I didn't want to lose weight. It just meant that I was determined to learn how to stop bingeing, trust my body, figure out how to eat "normally", look at my emotions, explore body image, and do the hard inner work it takes to shift habits at a deeper level. Learning What My Body Needed I've gone through a thousand different phases of how I eat over the years to learn more and more what works for my own body. This is important because we are not designed to just "follow" a plan. We need to learn what works for OUR OWN bodies! Each of us is different. Some people do better with more or less animal protein. Others can handle higher carbs (others lower). Some people need to eat more often than others. I've gone vegetarian, explored more vs less animal protein consumption, experimented with higher and lower amounts of carbs, eaten less dairy to see how it would impact my skin, played with amount of fat and fiber for satiation, and have learned to keep tuning in to see what my body is needing and wanting. This has helped settle my weight over the long haul. Hormonal Balancing I've seen natural health practitioners and used many holistic health remedies over the years. My belief is that often times our out of balance weight may be a reflection of an internal imbalance. So when I've had weight stuckpoints, I've turned to the natural health world to calm my adrenals (hormonal balancing) and to help my body come back into balance. (*This is my belief, so may not resonate with everyone!) What's Next? More Resources For You There are a bunch of different resources for you to explore different aspects of weight in more depth: Can You Lose Weight without Dieting? Food Freedom Bundle How to Be a Normal Eater Book 3 Best Tools to End Emotional Eating (And the Quiz) "I Gained Weight and Feel Like a Failure" Work with Me I've been helping women like you become normal eaters since 2015. I've worked with hundreds of women, helping them to balance their bodies, let go of the scale, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, I know how to support you into making real positive change that lasts. If you're ready to finally see a lasting change and experience true freedom, you can schedule a free introductory call with me. Click here to schedule a free 15-minute introductory call to see how I can help you become a normal eater!

Season 4 Ep. 20 - What is Keeping You From Saying "Yes" to God? w/ Guest Jennifer Hand

Play Episode Play 55 sec Highlight Listen Later Jun 2, 2022 35:19 Transcription Available

Today we are going to be talking about “How to say, “yes,” to God whole-heartedly." Oftentimes we allow fear to stop us in our tracks when we feel God calling on us. We desperately want to move forward with His plans, yet fear robs us of experiencing God's best. Our guest today, Jenn Hand, author of the new book, “My Yes Is on The Table,” will be our guide as we talk about putting our “yes” on the table and letting faith call us forward with newfound confidence and boldness, and finally putting a stop to fear, and instead, trusting God with our yes!Visit our blog comment section to share your thoughts on this podcast episode:https://www.coffeeandbibletime.com/post/what-is-keeping-you-from-saying-yes-to-godCoffee and Bible Time Prayer JournalCoffee and Bible Time Prayer BinderFaithful Counseling (sponsor) - Get 10% off your first monthJoin our Coffee and Bible Time Crew: Bible & FriendsWebsite: comingaliveministries.comIG: @comingalivejennBook: My Yes Is on the Table: Moving from Fear to FaithBible: She Reads Truth - CSBIndividual Books of the BiblePens: Paper Mate Flair PensFavorite App: Blue Letter Bible AppSupport the show

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Is Your Yes on the Table? with Jennifer Hand

The Red Rover

Play Episode Listen Later May 11, 2022 30:04

Friend, are you ready to move from "Fear Stops to Faith Steps?" That's the question my guest Jennifer Hand, Executive Director of Coming Alive Ministries, would like to ask you. Jennifer wishes she could sit down and have a strong cup of coffee with each of you and ask you what makes you come alive? Jenn founded Coming Alive Ministries in 2012 and loves the honor of traveling nationally and internationally, providing the invitation to come alive in Christ through conferences, retreats, written resources, and counseling. Jenn has had the joy of serving in over 30 countries and speaking at around 40 events a year. With her Master's degree in trauma counseling, God has opened a unique door for Jenn to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. Jenn would love to connect with you. Here is how you can stay connected with Jennifer: www.comingaliveministries.com, www.myyesisonthetable.com Instagram @comingalivejenn Facebook: Jenn@comingaliveministries e-mail: comingaliveministries@gmail.com This whole month of May, we have been celebrating moms by offering different gifts. The first week we offered 25% off the Red Rover Women's Conference on June 10- 11th when you use the word MOM, m-o-m. Plus one of the five digital copies of the 90-day prayer Journal written by Andrea Lende. The second week we gave away a copy of Beth Gukckendberge's newest book Throw the First Punch focusing on spiritual warfare. Today, today we have another giveaway! Our guest today Jenn Hand wrote My Yes is on the Table. It's a book written from the perspective of Joshua before they claimed their promised land. Ladies, this book is so good. Jenn and I talk about the time she knew God was asking her to place her Yes on the table and how now that is her life's motto. I'm so excited to offer one lucky listener today a copy of Jenn's book My Yes is on the Table. For you to win the copy you must fill join our email list at hooks2crook.com and on May 20th our winner will receive an email!

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Episode 178: My Yes Is On The Table with Jenn Hand

chatologie

Play Episode Listen Later May 10, 2022 29:50

I'm so excited to welcome back to Chatologie one of my favorite people, author, speaker, podcaster, Jenn Hand. Jenn and I are real life friends and I've been producing her podcast, Coming Alive Conversations for over 3 years. Today we talk about Jenn's new book that took officially 11 years to get out into the world, My Yes Is On The Table. Jenn shares with us so many things that stand in our way of just saying yes to God. Today's conversation will be fun and fabulous, along with inspiring…and I'm so glad you're here for it. Connect with Jenn: Socials @comingalivejenn www.comingaliveministries.com www.myyesisonthetable.com Remember to share this episode with a friend- it would mean the world to me! Connect With Angie: Website: chatologie.com IG: @angiebrownelkins Twitter: @Angieelkins Facebook: @chatologieangieelkins

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My Yes is On the Table, with author and podcaster Jenn Hand

Mornings with Tom and Tabi Podcast

Play Episode Listen Later May 9, 2022 14:00

She was riding a runaway elephant when God spoke to her. Despite the chaos of that unusual moment, Jenn says she heard Him clearly. She knew He wanted her to get out of the box of her thinking and being, and be willing to follow Him...anywhere. Jenn has led an exciting life as a counselor, speaker, ministry leader, and now author. She wants you to know the joy of moving from fear to faith. Learn more about putting your YES on the table here. JENNIFER HAND, Executive Director of Coming Alive Ministries, founded the ministry in 2012 and loves the honor of traveling nationally and internationally, inviting people to come alive in Christ through conferences, retreats, written resources, and counseling. She has had the joy of serving in over thirty countries. With a Master's degree in trauma counseling, God has opened a unique door for her to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. She would love to keep up with you in her cozy internet corner of the world at www.comingaliveministries.com or on social media @comingalivejenn or Jenn@comingaliveministries on Facebook. See omnystudio.com/listener for privacy information.

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My Yes Is on the Table – Jennifer Hand

Kurt and Kate Mornings

Play Episode Listen Later Apr 26, 2022 19:27

Isn't it time you said yes to God? What's holding you back? The risk? The unknown? The unwillingness to shake up the comfortable status quo? Whatever it is, if you're not in God's best place, you're missing out on something great. The Lord is calling you into a Promised Land. But it's going to take some faith steps to get there. Jenn Hand wants us to be able to say to God, "My yes is on the table." Not halfheartedly. Not half the time. Not halfway there. Jenn wants us to go all in with God—because God is all in for you. Listen now, on-demand, and learn more in her encouraging book, My Yes Is on the Table: Moving from Fear to Faith – https://www.moodypublishers.com/my-yes-is-on-the-table/ See omnystudio.com/listener for privacy information.

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My Yes Is On The Table

Mornings with Eric and Brigitte

Play Episode Listen Later Apr 25, 2022 12:34

For too long, you've been paralyzed by fear of the future. You feel God calling. You want to go forward with His plans. Yet fear has stopped you from taking the leap. No more! Instead of letting fear stop you short, let faith call you forward with newfound confidence and holy boldness. On Monday's Mornings with Eric and Brigitte, author, Jenn Hand wants us to put our “yes” on the table, and watch God do more in our life than we could ever imagine. See omnystudio.com/listener for privacy information.

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Episode 84: She left behind what she thought was her dream to say "yes" to God

Limitless Spirit

Play Episode Play 36 sec Highlight Listen Later Apr 20, 2022 32:20

In this episode of the Limitless Spirit Podcast, our host Helen Todd speaks with Jenn Hand, who is the Executive Director and founder of Coming Alive Ministries. Jenn spent two life-changing years overseas in South Asia as a missionary and has traveled to 22 countries to share the love of Jesus. Her recent book, “My Yes Is on the Table”, encourages readers to overcome their fear and step out in faith as they follow God's calling. In this episode, we hear about Jenn's story of surrender, overcoming fears, and what you can expect when you put your “yes” on the table. You can find Jenn's book here:https://www.comingaliveministries.com/ 5:10 - Jen's first calling to international missions8:30 - Was it hard to say “yes” to God?11:40 - What led Jen to write “My Yes Is on the Table”14:30 - Jen's hardest thing to say “yes” to16:15 - “I want to say yes to God, but I'm afraid of ____”19:40 - How do I know if it is God's will, not my own desire?25:00 - Jen's experience on an elephant gone wild After you listen to this episode, go to our host website: www.rfwma.org and find out how World Missions Alliance can help you connect to your greater purpose. If you are interested in becoming a sponsor of the Limitless Spirit Podcast, click below:Support the show (https://rfwma.org/give) Email us your questions and comments at podcast@rfwma.orgWMA is 501(c)(3), donations are tax deductibleSupport the show (https://rfwma.org/give)

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Ep 287 My Yes is on the Table with author Jenn Hand

Created To Shine, Celebrating The Love of Christ in Everyday Life!

Play Episode Listen Later Apr 5, 2022 27:47

Today's episode features author Jennifer Hand and her new book My Yes Is on the Table. Jenn shares how to take those baby steps of faith and say YES! to God. JENN HAND is the Executive Director of Coming Alive Ministries, founded in 2012. She loves the honor of traveling nationally and internationally, inviting people to come alive in Christ through conferences, retreats, written resources, and counseling. My Yes Is on the Table takes you into the story of the Israelites as they journeyed out of the wilderness and into the Holy Land that God had granted them. Each chapter will challenge you to move from a fear stop to a faith step. And once you've started taking those steps with God, there's no telling where you'll end up.

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155 How To Move Past Fear and Say Yes to God

Your Hope-Filled Perspective with Dr. Michelle Bengtson podcast

Play Episode Listen Later Mar 31, 2022 29:26

Episode Summary: Jenn Hand and I talk about how to move past fear and say yes to God. What does it look like to say yes to God? We cover what it means to put your yes on the table for God and move from fear stops to faith steps. When we say yes to God, we can move past fear to walk in faith into all He has for us to do. Quotables from the episode: Putting your yes on the table begins with saying, “I want to say yes to God, but ____.” What is it that stops you from saying yes to God? We want to minister the hope of Christ on the holy ground of suffering. Faith is believing God in the dark for what you heard Him say in the light. Common “fear stops” are fear of rejection, fear of failure, fear of not being enough, etc. We can get so caught up in watching other peoples' race that we forget to pay attention to the race God has us running. As you put your “yes” on the table for God, consider writing out the word yes on paper, a post-it, even a rock, as a sign and a symbol of your desire to obediently say yes to Him. Scripture References: Joshua 1:9 ESV “Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.” Isaiah 6:8 ESV “And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?” Then I said, “Here I am! Send me.” Matthew 28:16 ESV “Now the eleven disciples went to Galilee, to the mountain to which Jesus had directed them. And when they saw him they worshiped him, but some doubted. And Jesus came and said to them, “All authority in heaven and on earth has been given to me. Go therefore and make disciples of all nations, baptizing them in[b] the name of the Father and of the Son and of the Holy Spirit, teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age.” Recommended Resources: Subscribe at www.comingaliveministries.com and receive 4 free beautiful scripture lockscreens to help encourage you in your faith steps anytime you use your phone My Yes is On the Table by Jenn Hand Revive & Thrive Women's Conference Free Download: How To Fight Fearful/Anxious Thoughts and Win Breaking Anxiety's Grip: How to Reclaim the Peace God Promises by Dr. Michelle Bengtson Breaking Anxiety's Grip Free Study Guide Free 7-Day YouVersion Bible Reading Plan for Breaking Anxiety's Grip Hope Prevails: Insights from a Doctor's Personal Journey Through Depression by Dr. Michelle Bengtson, winner of the Christian Literary Award Reader's Choice Award Hope Prevails Bible Study by Dr. Michelle Bengtson, winner of the Christian Literary Award Reader's Choice Award Social Media Links for Guest and Host Connect with Jenn Hand: Website / Facebook / Instagram For more hope, stay connected with Dr. Bengtson at: Order Book Today is Going to be a Good Day / Order Book Breaking Anxiety's Grip / Order Book Hope Prevails / Website / Blog / Facebook / Twitter (@DrMBengtson) / LinkedIn / Instagram / Pinterest / YouTube Guest: Jennifer Hand is the Executive director of Coming Alive Ministries. She wishes she could sit down and have a strong cup of coffee with each of you and ask you what makes you come alive? The things that make Jenn come alive are strong coffee (did we mention Jenn loves coffee), Jesus (of course), collecting coffee mugs, missions around the world, and spoiling her nephews and nieces. Jenn founded Coming Alive Ministries in 2012 and loves the honor of traveling nationally and internationally providing the invitation to come alive in Christ through conferences, retreats, written resources and counseling. Jenn has had the joy of serving in over 30 countries and speaking at around 40 ladies events a year. With her Master's degree in trauma counseling, God has opened a unique door for Jenn to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. Hosted By: Dr. Michelle Bengtson Audio Technical Support: Bryce Bengtson

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HH #480: Put Your Yes on the Table with Jenn Hand

The Happy Hour with Jamie Ivey

Play Episode Listen Later Mar 25, 2022 44:52

“The God of my yesterdays is working in my now, and the God of my now has already gone into my next.”Praise God for that, friends! My guest today is author and founder of Coming Alive Ministries, Jennifer Hand! Her book My Yes Is On The Table is so inspiring and a reminder to come with our hands empty and simply say yes to God.Okay, one thing you should know about Jenn is that she has the BEST stories - I'm talking *leading someone to Christ in a nude Japanese spa* kind of stories so definitely don't skip out on this one! She also talks about the practical ways we can say yes to God in our day to day, and how our yesses look different from one another based on our seasons of life. One of the biggest takeaways from this conversation is that we don't have to be unafraid to say “yes”, we just need to be willing to trust God in the next step.Connect with JamieFacebook // Twitter // Instagram // YouTubeGET ALL THE LINKS FROM THE SHOW HERE

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Placing Our Yes On The Table and Letting Faith Steps Replace Fear Stops

Your Spiritual Game Plan with Cheri Fletcher

Play Episode Listen Later Mar 15, 2022 32:33

Isn't it time you said yes to God? What's holding you back? The risk? The unknown? The unwillingness to shake up the comfortable status quo? Do you tie in expectations, requests… or sometimes take that “yes” back?Today's guest, Jenn Hand, talks about her experience saying “yes” to God in her new book, “My Yes is on the Table”. She encourages us to lay it ALL on the table and to truly believe ... read more

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130 - Celebrating 2020 While Boldly Stepping Into 2021

The Even While podcast

Play Episode Listen Later Dec 23, 2020 37:17

Jenn Hand https://www.comingaliveministries.com/ Billie Jauss https://www.billiejauss.com/ Cultivate What Matters Goal Planner https://cultivatewhatmatters.com/

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#72: Preparing Your Heart for Christmas with Jenn Hand

Play Episode Listen Later Dec 11, 2020 36:51

Our favorite guest, and season 4 co-host, Jennifer Hand is back to help us prepare our hearts for the holiday season. Disclosure: Affiliate links are used below. If you choose to purchase through the links, we may be compensated at no additional cost to you. See full disclosure policy. Theme Music: “Better Together” by Cade Popkin Show Sponsor: A Very Bavarian Christmas by Katie M. Reid. Purchase two or more copies, you can access the book club kit for free! Countercultural Parenting: Building Character in a World of Compromise by Lee Nienhuis is a timely resource for parents to invest well in their children as they help them develop godly character. Things We Talk About: Coming Alive Ministries A Very Bavarian Christmas Book Launch Party The King is Coming 25 Days to Coming Alive at Christmas Way Maker Study from Feasting on Truth Isaiah 9:2 Embarrassing Moments Episode #36 This Little Light of Mine The Devotional Doodle Journal for Kids Six Sisters' Andes Mint Cookie recipe "Jingle Jangle" musical Countercultural Parenting book Luke 1:38 Luke 1:46-56 The Christmas Angel by Doug Kloosterman Luke 2:8-20 Psalm 78:4-8 "All the Poor and Powerless" song Is Your Yes on the Table? Episode #23 with Jenn Hand Connect with Us: The Martha + Mary Show webpage Podcast Group on Facebook: Martha and Mary Show Sisterhood The Martha + Mary Show on Instagram: @madelikemartha IG Handles: @leenienhuis @katie_m_reid Show Hashtag: #marthamaryshow Producer: Jeanna Lesausky Subscribe to the show and leave leave a rating and review!

Coming Alive at Christmas with Jenn Hand

christmas coming alive jenn hand

Play Episode Listen Later Dec 7, 2020 24:48

Jenn is doing something a little different today...sharing a facebook live conversation on the podcast! Mentioned in this episode: John 1 Luke 1 Click HERE to download 25 Days to Coming Alive at Christmas. Connect with Jenn: Instagram ~ Facebook ~ Website DONATE to Coming Alive Ministries

Finding Food Freedom

Wild Soul Confidential

Play Episode Listen Later Nov 24, 2020 47:06

In this episode Tonya reconnects with Jenn Hand, a non-diet nutritionist. food freedom + body love coach. Author to talk about food freedom, eating disorders, disordered eating, the diet industry and all things related to food and finding freedom from the diet lifestyle. In this open and candid conversation Tonya & Jenn get personal about shared experiences, eating disorders, therapy, finding freedom with food. Jenn promotes the normative eating experience, helping people stop dieting and start having a healthy relationship with food, once and for all. You can get her book here -> https://www.amazon.com/How-Be-Normal-Eater-Finally/dp/1733519807/ and you can connect with Jenn https://www.jennhand.com/contact-me/ on her website for more information on how she can help you end the diets forever.

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#65 A Very Bavarian Christmas

christmas comedy dc hallmark better together bavarian theme music national novel writing month podcast group jenn hand

Play Episode Listen Later Oct 21, 2020 26:37

We need a little Christmas right this very minute! Lee interviews Katie about her holiday rom com novel, A Very Bavarian Christmas. Disclosure: Affiliate links are used below. If you choose to purchase through the links, we may be compensated at no additional cost to you. See full disclosure policy. Theme Music: “Better Together” by Cade Popkin Show Sponsor: Katie is offering a free book club kit for you and your gal pals when you purchase 2 or more copies of her brand new novel, A Very Bavarian Christmas. Things We Talk About: A Very Bavarian Christmas Bethany Turner The real Holly Noel Karen Kingsbury Baxter Family Series Hallmark movies The Yes of Christmas song Everything song National Novel Writing Month (NaNoWriMo) Emily Freeman of Hope*writers Countercultural Parenting book Cindy Bultema Oprah ornament DC cupcakes Christmas story from Luke 2 Jenn Hand's Christmas Devotional Connect with Us: The Martha + Mary Show webpage Podcast Group on Facebook: Martha and Mary Show Sisterhood The Martha + Mary Show on Instagram: @madelikemartha IG Handles: @leenienhuis @katie_m_reid Show Hashtag: #marthamaryshow Producer: Jeanna Lesausky Be sure to subscribe to the show and it'd be great if you'd leave a rating and review—thanks!

Making Peace with Food — Free From Dieting

A Quest for Well-Being

Play Episode Listen Later Oct 11, 2020 36:20

Valeria interviews Jenn Hand, the author of How to Be a Normal Eater: Finally Make Peace with Food and Live a Life Free From Dieting and The Normal Eater's Checklist. There IS a path to learn how to be one of those "normal" eaters--and Jenn's work show us how to get there. Jenn Hand, who has inspired thousands of women through her blog and podcast, outlines how to overcome binge eating, how to find freedom from dieting, and how to, finally, make peace with food. With practical and actionable steps, she offers personal stories, simple strategies, and reassuring words to help you end the diet-binge cycle forever. Jenn Hand is a certified nutritionist, food freedom & body image coach, and founder of jennhand.com. She helps women transform their relationship with food, fall in love with their bodies, and become one of those “normal eaters.” To learn more about Jenn Hand and her work please visit: https://www.jennhand.com/ For Intro-free episodes: https://www.patreon.com/aquestforwellbeingpodcast Podcast Page: https://fitforjoy.org/podcast — This podcast is a quest for well-being, a quest for a meaningful life to the exploration of fundamental truths, enlightening ideas, insights on physical, mental, and spiritual health. The inspiration is Love. The aspiration is to awaken new ways of thinking that can lead us to a new way of being, being well.

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Ep11 Teaching Kids Food Freedom And Body Love ~ Guest Jenn Hand

Radiant Powerful You

Play Episode Listen Later Aug 4, 2020 35:05

Food obsession. Body shame. A culture of dieting. Do you ever wonder how to protect the next generation from experiencing these heavy topics the same way you did? Nutritionist, Jenn Hand, joins me on this episode of the Radiant Powerful You podcast sharing her personal story in the binge and diet cycle and how she recovered. Beyond that, though, she shares with us her most recent offering- a program to guide us to impact future generations to help them love their bodies and have a healthy relationship with food. We discuss why this is so important and Jenn shares the specifics of the program. Whether or not it’s a fit for you, Jenn also gives very tangible practices you can begin implementing with young people in your life to be a positive force in their lives with regard to their relationship with food and with themselves.

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My YES is on the Table with Jenn Hand

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Play Episode Listen Later Jul 13, 2020 18:29

Today, Jenn is sharing her own heart with you today. Mentioned in this episode: CLICK HERE to sign up for Jenn’s course Jenn’s interview with Beth McCord about the Enneagram Joshua 1 Matthew 12:22-33 (Jesus calls Peter to walk on the water) Numbers 13 Psalm 139 Connect with Jenn: Instagram ~ Facebook ~ Website DONATE to Coming Alive Ministries

105 - Joy for the Journey with Jenn Hand

The Even While podcast

Play Episode Listen Later Jun 10, 2020 22:43

Perhaps you've become disenchanted with the journey or, maybe the destination isn't quite what you expected. I get it and so does my friend, Jenn Hand. We invite you to listen in to our conversation as Jenn shares a portion of her story. In this episode we will: *get a glimpse at what God may be doing behind the scenes *discover ways to remain joyful in the wait Grab a girlfriend or two, because we all know life is better with friends, and get ready to discover life in the wait! Jenn Hand, Executive Director of Coming Alive Ministries, wishes she could sit down and have a strong cup of coffee with each of you and ask you what makes you come alive?The things that make Jenn come alive are strong coffee (did we mention Jenn loves coffee), Jesus (of course), collecting coffee mugs, missions around the world, and spoiling her nephews and nieces rotten.Jenn founded Coming Alive Ministries in 2012 and loves the honor of traveling nationally and internationally, providing the invitation to come alive in Christ through conferences, retreats, written resources and counseling.Jenn has had the joy of serving in over 30 countries andspeaking at around 40 ladies events a year. With her Master's degree in trauma counseling, God has opened a unique door for Jenn to respond after natural disasters around the world, providing trauma counseling and the hope of Christ on the holy ground of suffering. https://www.comingaliveministries.com/ FB: https://www.facebook.com/ComingAliveMinistries/ IG: https://www.instagram.com/comingalivejenn/ Podcast: Coming Alive Conversations

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A Better Life with Rebecca Smith

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Play Episode Listen Later Jun 1, 2020 28:21

Jenn Hand welcomes Rebecca Smith to the show this week. Mentioned in this episode: Rebecca’s Book: A Better Life Ephesians 3:20 Connect with Rebecca: Website Instagram Twitter Facebook Connect with Jenn: Instagram ~ Facebook ~ Website DONATE to Coming Alive Ministries

A Better Life with Rebecca Smith

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Play Episode Listen Later Apr 20, 2020 27:49

Jenn Hand welcomes Rebecca Smith to the show this week. Mentioned in this episode: Rebecca’s Book: A Better Life Ephesians 3:20 Connect with Rebecca: Website Instagram Twitter Facebook Connect with Jenn: Instagram ~ Facebook ~ Website DONATE to Coming Alive Ministries

#23: Is Your Yes on the Table?

Positive Pulse FM Podcast

Play Episode Listen Later Nov 27, 2019 28:15

Is your yes on the table? Are you willing to follow God, wherever He leads? Jenn Hand tells hilarious and powerful stories about saying yes to the adventure of a lifetime. Theme Music: Dance of The Sugarplum Fairies* Show Sponsor: Big thanks to speaker and author, Michelle Nietert, host of the Counselor Thoughts podcast. Today's Guest: Jenn Hand, Executive Director of Coming Alive Ministries, loves to take you on her crazy adventures — inviting you to laugh with her and experience the love of Jesus as you do. Connect with Jenn on her website and on social media. Things We Talk About: Coming Alive Ministries Donate to Coming Alive Ministries Who is Carrying Your Calling? (More about the Donkey Story) Enneagram Explosion (Episode #14) Made Like Martha Book Speak Up Conference Coming Alive Conversations Podcast with Jenn Hand Invite Jenn to come speak at your event! Hebrews 11:8 Stop! Hammock Time The Yes of Christmas Today's Verse: Hebrews 13:7 Remember your leaders, those who spoke to you the word of God. Consider the outcome of their way of life, and imitate their faith. *Dance of the Sugar Plum Fairies Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ Connect with Us: The Martha + Mary Show webpage. The Martha + Mary Show Group on Facebook: Made Like Martha Sisterhood The Martha + Mary how on Instagram: @madelikemartha Our IG Handles: @leenienhuis @katie_m_reid Our Hashtag: #marthamaryshow Episode Producer: Jeanna Lesausky Be sure to subscribe, so you don't miss any shows!

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Sandy Washington Featuring Jenn Hand, Body Image Expert

Play Episode Listen Later Sep 25, 2019 14:00

Food Coach and Body Image Expert, Jenn Hand dispels the myths of dieting and shares how to bring enjoyment and sanity back to eating. jennhand.com

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Episode #113 Beneath the Rubble with Jenn Hand

Created To Shine, Celebrating The Love of Christ in Everyday Life!

Play Episode Listen Later Sep 9, 2019 21:01

Show Notes: Don't forget to subscribe toStart Small, Believe Big here. Contact Billie to let her know how God is speaking to you today. Connect with Jenn Hand: Instagram Facebook Website DONATE to Coming Alive Ministries CONNECT WITH BILLIE: Website

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Episode #163: Living Fully Alive in the Midst of Disaster

Grit 'n' Grace: Good Girls Breaking Bad Rules

Play Episode Listen Later Aug 11, 2019 14:57

Today's guest, Jenn Hand, moves into disaster instead of away from it. On purpose. With the seeds of trauma counseling and personal joy in her hands, Jenn has ministered to hundreds in crisis situations including the earthquakes, hurricanes, and tornadoes. How can she possibly bring joy into the midst of death and devastation? Listen in as Jenn explains the source of strength in her seed sender life.

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#6: Time to Get It Done + Time to Have Fun