the {MIt}  blog


How to Make Peace With Food



Enjoying Jenni’s Ice Cream without guilt, shame or regret even though I’m sensitive to dairy.

Enjoying Jenni’s Ice Cream without guilt, shame or regret even though I’m sensitive to dairy.

Hey there Nutrition Atlanta fans!

I want to personally invite you to join me on a 30-Day Mindful Eating journey. We are going to explore this concept of mindful and intuitive eating to help delete and reframe any old diet beliefs, patterns and thoughts while reconnecting to the innate belly wisdom we are all born with…

The timing is perfect: this virtual 30-Day Mindful Eating Challenge starts on Monday, September 16h and we will be wrapping up 2 weeks before Halloween, a challenging time for everyone with an abundance of candy around. From there you can continue to practice your personal mindful eating skills before heading into the 6-week holiday season when people struggle the most with mindless and overeating habits at parties and family engagements.

Mindful and intuitive eating is without a doubt, the most important yet underutilized health strategy available. Everyday people struggle mindless eating: eating because they are bored, depressed, lonely, stressed, or for any reason other than true physical hunger. But there is hope!

If you battle with an unbalanced relationship with food and/or your body, this is the therapeutic approach to explore and heal any irregular eating habits, beliefs, patterns and thoughts as well as disordered eating behaviors (binge-eating, purging, restricting).

Mindfulness is this concept of paying attention to what’s going on internally + externally in the present moment to help you understand why you do what you do with food. This awareness enables you to delete or edit any eating behaviors, in the moment, instead of hitting repeat on old habits that seem hard to change. Intuitive eating is a way of nourishing the body by connecting to your innate belly wisdom while listening to your true hunger and fullness cues.

Chronic dieting can disconnect us from being guided by our internal intelligence, leading to an abusive cycle of restrictive and overeating behaviors. Cultivating mindful + intuitive eating skills can help you eat in a way that feels more energizing and nourishing to your body, while helping you experience genuine satisfaction from food again, deleting any food fear, guilt, or shame.

It’s amazing to witness the positive shifts and transformations that can take place when people let go of diet habits and start to trust their body again.

I’ve been teaching mindful and intuitive eating skills to thousands of women who are tired of restrictive diets and the overeating behaviors that plague them. Because real healing takes place in a supportive community, I created a virtual, 30-Day Mindful Eating Challenge to help you learn to nourish your body on a more sustainable level while you replace restrictive diet behaviors or overeating and binging habits with a more balanced approach to eating.

It’s a challenge but there is no first place for the person who does every challenge perfectly! The goal is to walk away with 2-3 profound and personal eating skills that help you access the mindful middle ground. This is where you listen to your true hunger levels + fullness cues and nourish your body appropriately, without guilt, shame, or judgment.

The reason this is incredibly valuable is because instead of spending so much mental space thinking or obsessing about food and your body, you reconnect to and start listening to your innate wisdom and let it guide you on what, when, how and how much to eat. When you consistently nourish your body in that manner, you now have more time and mental freedom to live your best life! What I hear the most from my clients is this: why don’t more people know about this?!? I couldn’t agree more!


✔   Jennifer will teach you empowering mindful and intuitive eating skills that will positively shift your relationship with food.  Connect your personal dots between the why, when, what, how, how much, and where you eat.

✔   Explore the science of nutrition and the benefits behind mindful and intuitive eating from the expert in food and nutrition, a registered dietitian nutritionist.

✔   Create your personal Mindful Eating Guidelines: discover the tools to learn when, what, how and how much to eat when you are hungry to feel energized and nourished instead of defeated and depleted.

✔   Exclusive access to join a private and supportive community of mindful eaters on the same journey via the 30-day Mindful Eating Challenge Facebook page.

✔   Experience supportive and educational video classes each week (virtual video resources). 

✔   Find true peace with all food, eating, and your body.  Yes, this is absolutely possible!

✔   Participate in a powerful mindful eating exercise to help you increase your eating IQ and enjoy food on another level of appreciation, enjoyment, and satisfaction

✔   Re-establish true physical hunger as your primary cue for eating to replace any binge-eating, mindless eating or stress eating habits.

✔   Cultivate awareness of your physical sensations, thoughts, and emotions at snack and meal times.

✔   Discover what feels best for you, so you can discover healthy eating patterns that support your individual health goals!

✔   Nourish your belly, body, mind, tongue and spirit – experience food freedom and develop a healthier relationship with food more than you ever imagined possible!


While I love to help people create a healthier relationship with food, I’m also very passionate about the environment and our planet. Unfortunately we are approaching a critical eco-tipping point with the recent Brazilian Rainforest destruction. This is truly a tragic environmental issue especially when it comes to climate change and our food supply. There are so many diverse species of herbs, plants, animals, and natural medicine that comes from the Rainforest.

I feel called to do what I can (much like Human Trafficking – I made a donation from the April challenge to Beloved Atlanta). With that in mind, $10 of the September 30-Day Challenge fees will be donated to to help with the global deforestation situation. We all have to do our small part on this planet to make it livable for our future generations and this is a contribution to be part of the solution.

I hope you’ll join me and the other challenge participants in healing our planet’s delicate eco-system in Brazil (much like your gut!) while we heal your relationship with food!

Feel free to send me a text with any questions, my number is below… Ideally sign up by Saturday so you can read more about mindful eating, how to prep for next week, and log onto the private Facebook page + online videos before we start on Monday. I really can’t wait until then and hope to meet you in the private FB challenge page!

xx Jennifer 

PS: in the past it’s not unusual for people to still sign up for the challenge during the week we start but I wouldn’t wait any later than Wednesday or Thursday of next week to get started! If this feels aligned with you, let me help you make peace with food before the holidays so you can move through the end of the year in a more mindful manner!


The best gift I’ve given myself is Jennifer’s 30-Day Mindful Eating Challenge because I finally, finally have a sense of peace around food. I can even have tempting treats in my house without them calling my name! What a miracle, I didn’t think this could be possible after struggling with diets since I was 8 years old. I was the “chubby” one in my family and was always on or off diets for over 40 years. It’s hard for me to realize that was my life for so long, but I’m happy to feel like I’m on the other side of the food struggle now. I wasn’t really sure what mindfulness was and didn’t think it was possible for me to listen to my intuitive wisdom. But the daily challenges started to help me identify habits that I created from the anxiety and emotional triggers that plagued me. I’ve learned so much about myself and my relationship with food, lost some weight (although Jennifer stresses this isn’t the main focus) and continue on the mindful path daily. She’s so knowledgeable about this because she’s been through her own struggle and helps you find the silver lining in every situation. I highly recommend the 30-Day Mindful Eating Challenge if you have dieted, struggle with body image issues or have a tumultuous relationship with food. — AK Atlanta, GA


People don’t change their behavior when other people yell at them, shame them, or send them away to be alone. People change their behavior when they feel heard, understood, and loved.  Growth and sustainable change require connection and compassion. I saw this on a social media post and it describes my evolutionary experience during the Nutrition Atlanta 30-Day Mindful Eating Challenge. I was the one yelling at myself for food choices. Shaming myself and then eating alone in private (usually binging). I didn’t know how to change this behavior because I was so embarrassed about how I was living and disconnected from myself. Jennifer is like a food therapist! She knows the emotions and triggers that cause eating behaviors and how to reframe your beliefs. I was so grateful to not feel alone in my struggle and she shared with us her challenges too so that we could learn from it if we experienced similar circumstances. This was better than any book I read because Jennifer was so supportive and encouraging. It helps with the accountability piece that I struggled with. I still have more work to do but I feel like I’ve identified several of my biggest eating behaviors to tackle and know this is the path to real food freedom! I do the challenge every time she opens up enrollment to sharpen up my skills and it gets easier to form solid habits each time. Thanks Jennifer! HG, Seattle



I first went to Weight Watchers in my early twenty’s with my stepmother. I remember feeling like I was in the wrong place because I didn’t see anyone my age at the meetings. ZERO. Truth is, my relationship with Weight Watchers didn’t last long. The meetings felt shaming to me, like something was inherently wrong […]

Is Weight Watchers (WW) really right for you?

This feels like the most vital blog post I’ve ever written.

Like many of you, I’m feeling a very heavy heart and deep emotions about the national status and inequality we suffer from.

I have not/Hnat addressed racism on my blog or with you, but like so many others, I have had to process my feelings and now it’s time to speak to my community. Actually after learning about the history of racism, I’m ashamed I didn’t bring this topic up sooner.

Many of my are here for mindful + intuitive eating wisdom. But the truth of the matter is that we can not/Hnat do the anti-diet work without also doing the anti-racism work too.

They are in fact deeply and intimately related.

Diet culture is firmly rooted in racism.

Anti-Racism and Anti-Diets: What is the Connection? 

First thing’s first: we need fat in our diets.

Thankfully long gone is the fat-fearing diet days of the past with low-fat and fat-free products! Fats are essential for long-term energy, cell growth and communication, organ protection, insulation for your body, nutrient absorption, and hormone production.

So yes, your body definitely requires good fats.

There are numerous diets out there that are either at one extreme of the “fat spectrum” or the other. For example

Getting back to basics: FAT

Hey y’all! My name is Harley Cobb and I’m a rising junior at the University of Georgia, majoring in Dietetics. I was born and raised in Charlotte, NC (the Queen City!) where I also became a 200-Hour RYS certified yoga instructor last summer.

This summer, I will be Jennifer’s “sidekick” in all things mindful and intuitive eating with Nutrition Atlanta!

Meet my new summer intern, Harley!