Today’s episode is a follow up from last week’s where we talked about the concept of “fattening” foods and what that actually means.

In episode 167 I’m getting into how the idea of calorie density and nutrient density connects back to fat loss. We’ll revisit the grid concept from last week and talk about how to use that as a tool to figure out what foods you need to be incorporating into your day to day routine to work on fat loss without counting calories.

You’ll hear a little bit about the good/bad mindset around food and how to shift away from that and where you actually need to focus your time, energy and attention if you want to lose fat without a diet.

In other big news—I am opening up 1:1 coaching spaces starting late March/early April. As part of that I am raising the 1:1 coaching rate for the first time, ever. But before that happens, I’d love offer podcast listeners an opportunity to grab a 1:1 spot at the current rate, which is $275/month. If you’ve been thinking about working together but haven’t made the move yet, then now is the time.

If you’re interested, click here to schedule a consult call before Friday March 8 (meaning the call needs to be on the schedule for this week or next) so we can get to know each other. No obligation with the consult—just a chance for you to share what’s been going on with you, learn more about how personalized coaching works and see if it feels like the right fit. 

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

I remember growing up hearing the language “oh that food is so fattening.” 

It made it sound like eating that food would make you fat, which was, of course, the worst thing that could possibly happen (please hear the sarcasm).

What people really meant is that the food had a high calorie density. 

What does that mean? 

That’s exactly what I’m talking about in episode 166 of The Diet Diaries. 

Here’s what we’re talking about today:

—A framework to change the way you think about food
—How to feel less emotional about certain foods
—Why this impacts the guilt and shame you feel after eating “bad” foods

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 today’s episode of The Diet Diaries I’m sharing the to 5 reasons to workout that have nothing to with burning calories, losing weight or earning food.

Here’s a quick peek into today’s conversation:

* Why I swear by strength training, and it’s not just for the physical benefits. There’s a much bigger picture we need to be aware of.
* How a tough workout can transform your mindset
* how exercise reshapes my relationship with my body, beyond just aesthetics
* One of the key health/biomarkers to pay attention to as it relates to exercise
* The skills you need to make these mindset shifts so you can exercise because you care about your body; not because you hate it
* Whether exercise plays a role in losing weight

Quick heads up that the Spring Mini Retreat is coming April 27 at my home in Westfield NJ! Click here to add your name to the interest to get all the details when they're ready. 

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

Today’s episode of The Diet Diaries is a very special conversation with a former client, Devin Nunez. 

Two years post nutrition coaching, Devin shares her profound journey through cancer, weight management, and the life long pursuit of self-care. This episode is not just about food; it's about transformation, self-advocacy, and finding joy in the simple act of eating. I am incredibly grateful to Devin for her vulnerability in sharing her story.

Here are some of the topics we covered:

• Devin's unique goal around food and her body
• How the skills that help you find ease around food are the same ones that help you lose weight, gain weight and maintain weight
• How cancer treatment affected Devin’s relationship with food and her body
• How Devin transformed her approach to eating from a chore to a form of self-love
• The specific skills that were most helpful for Devin and what she still uses today, nearly 2 years later

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 today's episode, I’m delving into a topic that stirs up a lot of conversation and curiosity: our relationship with sugar. Is sugar addiction a real thing? If it is, how do you know you’re addicted? And if it’s not, why do we all struggle with it so much? 

Here's a sneak peek at what we'll be exploring:

• How does sugar impact our brain chemistry? Is it as intense as some say, or have we misunderstood its effects?
• Is it really sugar we have an issue with, or the entire experience of eating something sweet, chewy, creamy and amazing? 
• How to feel less stressed out by sugar
• Specific skills you can use to feel more at ease around dessert and foods that often feel hard to have around
• Is it ever realistic to cut out sugar entirely? 

Also a quick reminder that these are the last few days to get on the early interest list for Eat with Ease because registration opens up on Thursday, 2/1! Six months of semi private coaching in a small intimate group so you can finally feel at ease around food and in your body. Click here to add your name for $50 off the monthly rate and first access to sign up. 

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

I’ve been thinking a lot about the phrase we use all of the time to explain why we want to lose weight, look different, get Botox, buy a new sweater.

“If it makes you happy”

If losing weight makes you happy, do it.
If getting a tummy tuck makes you happy, do it.
If getting that new bag makes you happy, do it.

But what’s really happening here? Are these things really making us happy? Or is that a story we’re telling ourselves?

I spend today’s episode diving into this, sharing my perspective on this reasoning, how I’m personally navigating this and some skills to help you get more clarity around why you’re doing what you’re doing when it comes to how you look and what makes you feel good.

It’s a little philosophical, but it’s a good one.

Also, there’s a quick reminder upfront about Eat with Ease! That’s my 6 month semi private group coaching program that starts Feb 12. You can get more details by adding your name to the early interest list here. We’ll be working on all things nutrition behavior change and body image with a small, intimate group of women who get it because they’ve been where you’ve been. I can’t wait for this to get started.  

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

Hello friends.

Today I’m talking about Eat with Ease, my 6 month semi private group coaching program that starts February 12.

Yes I’m talking all about what we’ll cover and what you’ll get.

But more importantly I’m talking about why I created this. How it will change your life. Why it’s 6 months. 

There’s a lot of good stuff packed into this episode around how change happens, why you are where you are and what your options are. 

Here’s some of what I cover:

• The battle between instant gratification and delayed gratification
• The biggest reasons why you don’t stick with diets and workout plans
• What coaching actually is and why it’s a game changer for behavior change
• How Eat with Ease will help you lose weight without counting calories
• The four big areas of focus we will work on together 

If you’re ready to lose fat, stop feeling guilty about what you ate last night and feel really GOOD in your body in 2024, get your name on the early interest list for a $50 discount off the monthly rate and first access to sign up. We start February 12.  

Hope to see you there!

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

Today we’re talking about the what is, in my opinion, the most misused and misunderstood skill when it comes to weight loss.

Food tracking.

Because when you think tracking, you think calories or macros or points. We’ve all been there and done that and ended up back at square one every time.

Why is that? Is all tracking bad? Is calorie tracking ever helpful? Is there another way to track?

I talk through all of these questions and more including my recommendation for tracking and how it can change everything about your relationship with food.

Join the early interest list for Eat with Ease, my 6 month semi private coaching program that starts February 12. 

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

Hello and happy 2024!

Kicking off the month and the year with another shortie episode.

I start off by talking through  my number one tip for sticking with your resolution/goal/intention (which applies to any time of year, not just January). 

And then I share what you can look forward to from me this year. I am already feeling so grounded by my word of the year (which I also share) and it is reflected in everything I'm planning for 2024. 

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

Happy end of 2023! Today is the last Diet Diaries episode of the year. 

Whether this is your first, 5th or 158 time listening (if you have listened to every episode PLEASE reach out because you are my hero!!!), thank you for giving me your time, energy and attention. Which I would argue are our most valuable resources. 

To cap off the year I’m talking about an issue that feels especially hard this time of year with so much food around, but is something we struggle with daily: how to deal with cravings and snacking.

I’ve done an entire webinar on this, but today I’m sharing my top 2 skills that you can start practicing immediately to help you make more thoughtful, intentional choices around food and get more clarity as to what’s causing your cravings. And if you are currently working on fat loss or have a fat loss goal for 2024, then this is a must listen because these skills play a huge role in losing weight without counting calories. 

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