The Diet Diaries

In this week’s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and she’s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported.

From the struggles with misdiagnosis to the relief she found through excision surgery, we dive deep into how this chronic illness affected every part of her life—from her body image to her relationship with food.

Emma’s story is about resilience and self-advocacy, and it’s filled with lessons that will connect with you—whether you’re dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.

Here’s a sneak peek at what we discuss:

• How years of undiagnosed illness can impact your confidence, body image, and relationship with food
• Emma’s journey from gaslighting herself to finding answers—and how she reconnected with her body
• The unexpected ways her surgery has given her back her freedom (and her jeans!)
• Why it’s crucial to trust your own body and advocate for your health, even when doctors don’t have all the answers

I’m so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what you’ve been through—and that’s what this episode is all about. 



_____________________________________

Emma is a certified sport and orthopaedic physiotherapist and owns her own private practice, Press Play Physiotherapy and Pilates in London, Ontario and she's travelled the world as a lead therapist with the Canadian Women’s Hockey Team.

While these accomplishments bring a sense of pride, Emma also acknowledges that they also contributed to feelings of intense anxiety, chronic stress, numerous health issues, and deep burnout. 

Emma has since transformed her clinical practice and life in recent years to ensure that her achievements no longer define her. She now dedicates much of her time to working as a certified coach, helping other women in healthcare show up fully for their lives and careers in a way that feels authentic, sustainable, and, most importantly, fun!

Connect with Emma 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you. 

We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.

I break down why labels matter, especially when it comes to things like portion size, protein, and calories. 

But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict. 

Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.

• How to read nutrition labels without falling into the trap of labeling foods as “good” or “bad.”
• The importance of portion awareness and why it matters for protein, calories, and fiber.
• What calorie-dense actually means and how to use these foods in a way that feels good for your body.
• The difference between an “efficient protein source” and a food that just has a little protein.
• Why weighing certain foods, like peanut butter or pasta, can be a game changer.
• How to shift your mindset from restriction to abundance using objective information.

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

Hey friends. Welcome back to episode 195 of The Diet Diaries.

Today I'm diving into a topic that always makes people uncomfortable: throwing away food.

If you've ever felt guilty about throwing food away or felt obligated to clean your plate, this one’s for you.

Here's a little peek into what we cover:

• Why eating food to avoid waste isn't actually helping anyone (hint: especially not you)
• The sneaky ways guilt around food waste shows up in our lives, from leftovers to meal prep
• How food waste might be affecting your body and your mindset in ways you didn't expect

There's a lot to unpack here, and I hope it offers you a fresh way of thinking about something so many of us struggle with.

If you’re feeling crappy in your body and contemplating starting another diet this fall because you feel out of control and like there are no other options….there are.

There is coaching.

1:1 support to learn the skills to feel at ease around food and in your body, totally customized to your lifestyle, history, preferences and goals. Add your name to the interest list to get more info the week of 9/23 and get started in October. 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

This week, I’m getting real about what it takes to stay on track with food and exercise when life gets stressful. With the new puppy and the chaos of back-to-school, I’ve had to lean hard on a few key habits to keep me grounded.

It’s been interesting! And I’m sharing how I’ve navigated it all without falling into the “all-or-nothing” trap.

Here’s a sneak peek of what we’ll cover:

* The concept of “anchor behaviors” and how they can keep you grounded
* Why staying consistent doesn’t mean being perfect
* A framework for adjusting your expectations when life gets crazy

If you’ve ever felt like everything’s spiraling and you just can’t keep up with your usual food/exercise routines, this one’s for you. I’ll be diving into what’s helped me stay consistent, even when life gets lifey.

If you're curious about 1:1 coaching, the interest list for this fall is open. There will be 5 spots available  to help you finally feel at ease around food and in your body. Add your name to the list here to get more details the week of 9/23 and get started in October (plus you'll get a $50 discount off the monthly rate!). 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

In this episode, we dive into a hot topic that many people struggle with—sugar.

How much should you be eating?

Is it really as bad as it’s made out to be?

I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach that’s actually enjoyable and works with your life. We explore why sugar itself isn’t the real problem and how to enjoy the foods you love without feeling guilty or out of control.

I also talk about the importance of setting a strong nutritional foundation and making thoughtful choices without feeling deprived. Plus, I touch on the idea of “subtraction by addition,” a way to reframe how you think about your overall food intake.

If you’ve ever felt stuck in an all-or-nothing mindset around sugar, this episode is for you. Tune in to hear practical tips that make food—and especially sugar—feel easy and enjoyable again.

And don’t forget to check out the early interest list for one-on-one coaching this fall if you’re ready to dive deeper into making lasting changes. Add your name to get more info and a great discount mid-late September!

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

Hi friends! Today’s topic was inspired by a conversation with a client who’s been struggling with body image. She’s been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinking—how often do we try to control how we feel and the get frustrated when that doesn’t work?

Here’s the thing: we can’t control our feelings, just like we can’t control where we lose weight or how fast we build muscle. But what we can control are our actions—the small, daily things that lead to change over time. I share some strategies my client and I came up with that can help shift the focus from those uncontrollable feelings to actions so you can actually make a difference.

In this episode, we’ll cover:

• Why trying to control your feelings might be setting you up for failure
• The power of focusing on actions instead of outcomes
• Practical tips for improving body image without obsessing over weight
• How small daily habits can lead to big changes in how you feel
  
  

This episode is all about shifting your mindset from obsessing over outcomes to embracing the power of what you can control.

Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. Once you’re on the list you’ll get more info mid/late September and we get started in October!

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

This week, I’m keeping it real and sharing a bit about the challenges of showing up, even on those days when everything feels overwhelming. We all have those moments when life gets heavy, and it’s hard to stay on track with our goals. So, I’m here to let you know—you’re not alone in that struggle.

In episode 191 of The Diet Diaries, I’m focusing on something simple and tactical: eating for volume. This isn’t about quick fixes or magic solutions, but about building a skill that helps you feel full, nourished, and aligned with your body’s needs.

What you’ll hear: 

• Why eating a massive plate of pasta might not leave you feeling as good as you’d hope.
• How to fill your plate with foods that keep you full without making you feel stuffed
• The secret to bumping up your fiber intake without obsessing over numbers.
• What to do when eating out and trying to incorporate veggies with your favorite fries.

This episode is packed with practical tips on how to use vegetables to help you feel satisfied and energized, without the sluggishness that can come from overeating more calorie-dense foods. We’ll talk about the benefits of fiber, the importance of portion sizes, and how to make sure your meals are working for you—not against you.

Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

In this episode, we're diving into a topic that's been surprisingly absent from the podcast until now: intermittent fasting. A friend on IG reached out and requested this episode and I'm excited to get into it.

I start by defining what intermittent fasting really is and discuss the various ways people approach it, like the popular 16:8 method. I cover the potential pros and cons of  IF, including how it might differ for women and men due to our unique hormonal makeup.

But here’s the big question: Is intermittent fasting right for you? I’ll share my candid thoughts on why it might not be the best fit for most people, particularly if you have a history of disordered eating. We'll discuss how the rigidity of this approach can backfire, leading to overeating, stress, and a disconnect from your natural hunger and fullness cues. I’ll also talk about who IF might be helpful for. 

A peek into what I talk about today: 

• The surprising reason why intermittent fasting can actually lead to overeating.
• Why intermittent fasting might not be the quick fix for weight loss you’re hoping for.
• How your natural hunger patterns can make or break your success with intermittent fasting.
• What most people get wrong about intermittent fasting and weight loss.
• Is intermittent fasting more harmful for women? What the research says.

If you’ve been considering intermittent fasting or are curious about whether it could work for you, this episode is a must-listen. Remember, there’s no one-size-fits-all solution to feeling good in your body or finding ease around food.

And just a quick reminder—I'm opening up five spots for one-on-one coaching this fall! If you're interested, make sure to join the early interest list to get first dibs and a special discount. Click here.

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

Hi friends! I lost track of how many episodes I’ve done, but we’re closing in on 200, and that’s what really counts! 

Today, I'm sharing my thoughts on my year-long journey of consistent strength training. What worked, what didn’t how I got here. 

What I’m talking about in today’s episode:

• How to make working out feel as routine as brushing your teeth
• Why I skip workouts
• The game-changing tip that finally made everything click for me. 
• What kept me motivated, and what surprising benefits have I seen

If you’ve been on the fence about starting strength training or have a hard time with consistency, this one’s for you.

My trainer Gina Wright

The episode I mentioned about workout equipment

I’m opening up 5 1:1 nutrition, behavior and body image coaching spots this fall. Join the waitlist to get first dibs to one of those spots at $50 off the monthly rate. Registration for consults will open mid September! 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries

Have you ever wondered why sometimes you snack on chips and still feel hungry? Or why you struggle to exercise even though you know it’s good for you? Today I’m talking about why and how to change that with one of my all time favorite skills. 

What you’ll hear in today’s episode: 

• My lightbulb moment during a workout that inspired this episode.
• Why understanding the "jobs" of foods can change your eating habits.
• The truth about why workouts don’t always have to be fun but are still essential.
• How to reframe your perspective to stay consistent with your fitness routine.
• Why overeating isn’t due to your lack of control or will power

Join me for some candid talk on making food and workouts finally work for you instead of against you. 

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries