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. 

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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!). 

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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!

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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!

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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. 

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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.

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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! 

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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. 

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Hey friends, this week I'm diving into one of my all time favorite topics to talk about: why eating snacks is keeping you from losing weight. 

Here are some of the questions I’ll answer in today’s discussion: 

• Do you really need to eat every 2-3 hours, or is that just a myth?
• Why might constant snacking be the unexpected cause of  weight gain?
• How can eating bigger, more satisfying meals help you eat less overall?
• What do you need to be  putting on your plate to stay full and happy for longer?
• Can changing your snacking habits actually lead to real, sustainable fat loss?

And I'll share some real-life stories from clients who've seen incredible results by making these simple tweaks. It's all about making food work for you, not against you.  If you're tired of feeling hungry all the time and want a fresh perspective on losing weight without feeling deprived, this episode is for you.

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It’s my 44th birthday!

And I’ve got a cold. But it meant a lot to record an episode on my birthday sharing where I’m at in terms of my relationship with food, my body and how I look, so here I am. 

I’m getting candid about birthdays, body image, and the constant fight to stay true to ourselves in a world that's always trying to tell us we are a problem to be fixed. This episode is all about the raw, unfiltered truth of aging and self-love.

• What does it really mean to embrace your age?
• How do you handle the relentless societal pressure to look younger?
• Can you ever fully "fix" body image issues?
• Why is staying true to yourself so crucial in a world obsessed with appearances?
• What’s the difference between caring about your appearance and being true to your values?

Tune in for some honest reflections and maybe a few surprises. Thanks for being here and for listening.

Connect with Jordana
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Sign up for my weekly letter with personal stories and nutrition, body image and mindset tips
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Listen to more episodes of The Diet Diaries