The future isn't dieting, it's
Say Buh-bye to diets...
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in the press
Welcome to my safe haven designed to help you cultivate a more mindful + intuitive relationship with food and your body. I'm a multi-decade, professional dieter turned Registered Dietitian Nutritionist & Mindful Eating Expert with a balanced approach towards food. I love kale salad + green juice and cupcakes + champagne! My ultimate goal is to help you repair and recalibrate your relationship with food and reconnect you with an amazing internal resource I've coined as your Intelligent Belly Wisdom™ {IBW}. From there we can crack your Unique Food Code™ to honor your body's daily metabolic needs (more below). This step-by-step process will allow you to divorce yourself from unsustainable, restrictive diet rules and create a flexible approach towards eating!
Hiya! I'm Jennifer...
The bonus to unlocking your {IBW} is that you can crack what I also call your Unique Food Code™ or {UFC}. This is how your unique body, belly, brain, and metabolism like to be nourished. Learn more HERE.
The bonus to unlocking your {IBW} is that you can crack what I also call your Unique Food Code™ or {UFC}. This is how your unique body, belly, brain, and metabolism like to be nourished. Learn more HERE
A: Essentially it’s a term I’ve coined that’s like your eating GPS….your innate, internal wisdom that let's you know what, when, and how much to eat. Diets teach us to fear our true hunger cues in order to lose weight. Eventually this disconnection from your {IBW} prevents you from listening to and honoring your authentic hunger and fullness cues.
Study after study show how restrictive dieting leads to overeating and binging. So people who dial into and use their IBW to guide them during meals and snacks can or might lose weight if they tend to overeat or binge.
The KEY is to NOT make this your goal, because focusing on weight loss detaches and disconnects you from this introceptive wisdom or being able to feel and properly interpret the physical sensations of your body.
Q: I'VE BEEN DIETING AND DON'T know WHAT MY INTELLIGENT BELLY WISDOM™ {IBW} IS...
get the facts
faq's
- Jennifer Hnat, RDN
TO CONFUSE YOUR METABOLISM FOR LIFE!
TO CONFUSE YOUR METABOLISM FOR THE REST OF YOUR LIFE!
Diets are the best way
The big secret is diets are the best way
Grace, KNOXVILLE
I started out super motivated to start some of Jennifer’s plant-based recipes, but when I started to make my menu, I realized a sense of dread would come over me. When I explored this feeling, I realized I am not used to spending real time preparing vegetables. Sure, I will spend 30-90 minutes prepping an entree, but vegetables are another story. Preparing vegetables, to me, was throwing a bag of green beans in the microwave, and maybe placing them in a bowl, some days maybe not… The negative feelings around plant based recipes made me realize I needed some plant literacy, and I am so glad I scheduled a 90-minute kitchen prep session with Jennifer! It was a joy because 1) she is joy and 2) I became much more comfortable with vegetables. Now the idea of new unknown vegetables and fruits feels like an exploration. And I can already tell this reframe is going to be life changing! I was surprised to find the recipes much simpler than I anticipated. Also, simply knowing Jennifer is out there gathering vegetables, mindfully preparing them makes me want to follow in her suit! Every session is filled with a new reframe or tool to move me towards health in my relationship with food. Working with Jennifer has been the best gift to myself. I almost don’t want to say gift because it feels so necessary. I wish everyone could work with Jennifer so they could experience the joy of the mindful eating journey.
"I started out super motivated to start some of Jennifer’s plant-based recipes, but when I started to make my menu, I realized a sense of dread would come over me. When I explored this feeling, I realized I am not used to spending real time preparing vegetables. Sure, I will spend 30-90 minutes prepping an entree, but vegetables are another story. Preparing vegetables, to me, was throwing a bag of green beans in the microwave, and maybe placing them in a bowl, some days maybe not… The negative feelings around plant based recipes made me realize I needed some plant literacy, and I am so glad I scheduled a 90-minute kitchen prep session with Jennifer! It was a joy because 1) she is joy and 2) I became much more comfortable with vegetables. Now the idea of new unknown vegetables and fruits feels like an exploration. And I can already tell this reframe is going to be life changing! I was surprised to find the recipes much simpler than I anticipated. Also, simply knowing Jennifer is out there gathering vegetables, mindfully preparing them makes me want to follow in her suit!
Every session is filled with a new reframe or tool to move me towards health in my relationship with food. Working with Jennifer has been the best gift to myself. I almost don’t want to say gift because it feels so necessary. I wish everyone could work with Jennifer so they could experience the joy of the mindful eating journey."
Food... it's complicated but it doesn't have to be. Each new diet can create inner chaos and confusion. Eventually you can't trust yourself with your favorite foods in the house and you start to obsess about your weight, what you're going to eat, or exercise to counteract your eating behaviors. This is no way to live. We were not born to diet since it confuses our metabolism. Instead learn how to repair your relationship with food and nourish your body with a balanced + sustainable approach!
Food... it's complicated but it doesn't have to be. Each new diet can create inner chaos and confusion. Eventually you can't trust yourself with your favorite foods in the house, you obsess about your weight, what you're going to eat, or how to exercise to counteract your eating behaviors. This is no way to live. We were not born to diet since dieting confuses our metabolism. Instead learn how to repair your relationship with food and nourish your body with a balanced + sustainable approach!
with Jennifer Hnat, RDN
with Jennifer Hnat, RDN + Mindful Eating Expert
Mindful MasterClass
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We have been a speaker at 3 events before we decided to start our podcast!
three.
We've traveled to all the continents and the north still holds our hearts.
two.
Our pup Murphy is liiiiiife! He may even make an appearance on the pod!
one.
There's more!
Oh, But wait...
01
Reconnecting with your Intelligent Belly Wisdom {IBW}™ is a game-changer! Instead of listening to others on how, what, when, and how much to eat, you tune inward and become your own food guru!
Discover your {IBW}
9 Key Benefits of Mindful & Intuitive Eating
02
Your Unique Food Code™ is how your individual belly and metabolism prefer to be nourished. Tune into your {IBW} to crack your own UFC. Honoring your food code creates a happy belly and body.
Crack your UFC
03
Restricting our fave foods leads to food obsession! Mindful + intuitive eating helps you learn portion sizes that feel good for YOU without feeling deprived or out of control with any foods.
Crush food cravings
04
A radical shift from eating boring diet foods you don't enjoy to lose weight. Learn how to adopt an "all foods can fit" philosophy, eat your fave foods in portions that are satisfying and joyful!!!
Experience food joy!
05
Low self-esteem + body dissatisfaction can drive us into the toxic arms of trendy diets. Tap into your {IBW}, honor your UFC to nourish yourself better, and boost self-esteem about your food choices.
Boost self-esteem
06
Guilt tastes NASTY! It stems from the diet cycle of restrict-overeat/binge-repeat that causes horrible food guilt. You are not "bad" for eating a cupcake or good because you ate kale. Food is just FOOD.
Eat food without guilt!
07
Studies show the more diets you go on, the higher your risk for developing an eating disorder (ED). Yikes! Mindful + intuitive eating is the medical nutrition therapy for ALL disordered eating behaviors and ED's! Say bye-bye...
Say adios to ED's
08
Food rules = zero food peace. By learning how to give yourself unconditional permission to eat, you find your food sweet spot and stop fearing it!!!
Cultivate food peace
09
Yup, loving that bod feels like a stretch now, but when you dial into your {IBW} and nourish your UFC properly, you feel & look better. Clients start to love their body more than ever before!
Hiya body love!
We've all tried diets and failed. But it's not you, it's the deprivation and psychology of diets that fail us. This one decision to invest in yourself and repair your relationship with food and your body is the biggest game changer if you're willing to commit and do the work!
Yeah but...will this really work for me?
Look, I get it. We buy into this belief that our self-worth is tied to our weight. Your weight will fluctuate throughout your life both on and off a diet. When you delete the diet messages and reconnect to your inner wisdom {IBW™} you never have to diet again. I promise!
Sounds interesting but.... I want to lose weight?
This is so frustrating. If you can commit to your food journey for a solid year of effort, undoing all the diet beliefs and food behaviors, you will discover that you can cultivate a balanced approach towards nourishing your body. It takes time and effort, but radical recovery is possible and absolutely happens.
I have tried everything and nothing works.
I feel like I have tried everything and nothing works.
Intuitive eating is a non-diet framework similar to mindful eating but with a focus on deleting diet and restrictive eating behaviors. Combining mindfulness + intuitive eating is the perfect partnership to repair your relationship with food and will reconnect you with your IBW™ so you can crack your Unique Food Code™.
What is Intuitive Eating?
Diets create a toxic good food vs. bad food belief system. You don't allow yourself to eat the "bad" food you love unless you're off your diet. It's backwards and creates a distrust with your body. But you can learn to take your power back with all food and find peace!
I don't trust myself around food.
Mindfulness is a way to observe your personal habits in real time, replacing judgment or expectation with curiosity and acceptance. It's a way to see unconscious eating behaviors or habits to empower you to change if they feel unbalanced. This helps you recognize current eating patterns you want to change to feel more food peace.
What is Mindful Eating?
HERE ARE SOME answers TO COMMON QUESTIONS
Sounds intriguing but...
My fave plant-based recipes you need for cold & flu season. OMG wait till you try the Gypsy Soup! It's a family favorite. Join the {MIT} Mindful & Intuitive Tribe and get our Top 12 Immune Recipes + Mindful Monday tips droppin' like it's hot each week to your inbox!
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leads to obsessive thoughts about food, food, and MORE food!
Research proves how dieting and restrictive eating
Marisa, ATLANTA
"I've been working with Jennifer for about two years. She is by far the most responsive provider that I have! On top of that, she has helped me open my eyes beyond diet culture and diet mentality that I was trapped in for years. Previously, I would complete Whole 30s, and was stuck in a regimented/restrictive view of food. Working with her has helped me get unstuck, and greatly improve my overall wellbeing."
" I've been working with Jennifer for about two years. She is by far the most responsive provider that I have! On top of that, she has helped me open my eyes beyond diet culture/diet mentality that I was trapped in for years. Previously, I would complete Whole 30s, and was stuck in a regimented/restrictive view of food. Working with her has helped me get unstuck, and greatly improve my overall wellbeing."
Gwyneth Paltrow is promoting a new book, Intuitive Fasting, written by Dr. William Cole (ps: he is not a medical doctor or physician). Don't be fooled, this is diet culture co-opting intuitive eating which is dangerous. Two words that should NEVER be juxtaposed: intuitive + fasting. The irony is it was released during National Eating Disorders Association Awareness week. Intentional fasting is the opposite of tuning inward and listening to the Intelligent Belly/Body Wisdom™. I do believe in tapping into the natural rhythms of the body and allow the digestive system to rest for 12-hour between dinner and breakfast. But I am NOT a fan of ignoring true hunger cues packaged up as a new health-ism term that is really a glamorized diet book pretending not to be. AVOID.
Intuitive Fasting is a DIET
NUTRITION ATLANTA press
Holly, OREGON
Life is too short to be at war with food and your body! Working with Jennifer during the 30-Day Mindful Eating Challenge has changed my relationship with food! I nourish my body and listen to what I truly need and want instead of grabbing for whatever is there or my usual go to food. I don't judge my food choices or have to eat everything on my plate anymore. I eat when I know I need to nourish my body when I'm hungry and eat what I want in moderation. This is a BIG change. Food is my friend, not my enemy. I don't eat perfect mindfully; that's ok. I'm continuing to learn. Mindful eating skills are gifts that keep on giving and teaching as I go along this wonderful journey! If I could sum up mindful eating in one word, it would be
total FOOD FREEDOM!
"Life is way too short to be at war with food and your body. Working with Jennifer during the 30-Day Mindful Eating Challenge has changed my relationship with food! I nourish my body and listen to what I truly need and want instead of grabbing for whatever is there or my usual go to food. I don't judge my food choices or have to eat everything on my plate anymore. I eat when I know I need to nourish my body when I'm hungry and eat what I want in moderation. This is a BIG change. Food is my friend, not my enemy. I don't eat perfect mindfully; that's ok. I'm continuing to learn. Mindful eating skills are gifts that keep on giving and teaching as I go along this wonderful journey! If I could sum up mindful eating in one word, it would be total FOOD FREEDOM!"
