Nutrition Guru
become your own
Sati
Mindful MasterClass
SATI is Sanskrit
for mindfuness
and can repair your relationship with food
SATI is Sanskrit for mindfulness
and can repair your relationship with food
p.s. if you feel out of control with food then mindfulness can help you feel balanced and in charge!
01
Night time is the right time for you to eat.
And eat.
And eat.
Night Time Nibbler
what food type are YOU?
learn more about your food type and personal eating patterns in our MasterClass
learn more about your food type and personal
eating patterns in our MasterClass
02
Your best medicine for stress is FOOD!
Sweets, salty, savory.
Doesn't matter...
Stress Snacker
03
Emotions can trigger the need to feed.
You'd rather eat at your feelings
than talk about them.
Emo Eater
04
Whatever is the latest and greatest diet
that trending,
it's your new ride or die.
Trendy Diet Disciple
05
06
07
True hunger might not be your cue to eat
and you might not know when to stop
until the bag or package is empty.
Your discerning palate and discriminating tastebuds determine what and
how much you eat!
Your {IBW™} guides your energizing, high-vibe meal choices with a balanced approach towards food. You've cracked your Unique Food Code™
and practice an "all foods fit" philosophy!!!
Your {IBW™} guides your energizing, high-vibe meal choices with a balanced
approach towards food. You've cracked your Unique Food Code™ and practice
an "all foods fit" philosophy!!!
Mindless Munchie
The Foodie
Health Conscious Cruncher
your responsibility to unlearn behaviors that hinder your evolution.
TO UNLEARN BEHAVIORS THAT HINDER YOUR GROWTH AND POTENTIAL!
Jennifer Hnat, RDN
Jennifer Hnat, RDN + Mindful Eating Expert
After a certain age it's
After a certain age, it's your responsibility
You decide you need to lose weight and follow a trendy diet. You restrict your intake, weigh yourself every morning, and probably exercise too. You lose weight and feel good about yourself! Life happens. You eat "bad" food and gain weight. Ugh, now you feel like a failure but you can diet again!
diet #1
DIET #1
Diet starts Monday so you pig out or binge the weekend before.
By Tuesday you feel in control again and promise this time you'll really be GOOD! Work, family, life gets stressful and you use food to cope. You feel out of control. WTH happened? Time to diet again to "get back on track" to shake off the extra weight....again.
DIET #2
diet #2
diet #1
You step on the scale and freak out at the number glaring back at you. That new diet your bestie, colleague, or "influencer" is crushing? You're ON it and they are total inspo! THIS time you'll stay on track and be good. But a vacation, girls night out, or celebration leads to total food disaster, weight gain, frustration, and you hate your body, mirrors, shopping, or being naked.
diet #3
DIET #2
DIET #1
DIET #3
You know the routine: diet food, exercise, water, scale. Track EVERY morsel and calorie burned. You just need to restrict MORE. Cut out sugar, booze, and carbs. You compare yourself to peeps on social media, avoid social engagements, and avoid dinners out. Your self confidence is in the toilet like your social life.
DIET #4
DIET #2
DIET #1
DIET #3
DIET #4
Beat down and defeated, you decide you're addicted to food. You read about mindful + intuitive eating but you want to do one last diet. You just haven't found the "right" one yet... BUT IS IT YOU OR THE DIETS?
DIET #5
What really happens when you diet...
DIETS CAN LEAD TO DISORDERED EATING BEHAVIORS
Mindful MasterClass Monthly Schedule
first class: April 7, 2022
6:30pm - 8::00pm EST
via ZOOM
this is a 12-month class that meets virtually on the first Thursday of each month starting
April 2022- March 2023
{except September 2022}
this is a 12-month class that meets
on the first Thursday of each
month starting
March 2022 - February 2023
{except class no. 1* + 7*}
Sati
Our eating cycles and food habits are complex but vital to understand our personal patterns. We'll dive into foundational decisions around food, various eating styles, and explore eating concepts including: intuitive, restrictive, and overeating. The essential framework to build balanced food habits for life!
Foundational Food Habits
Foundational Food Habits
April 7, 2022
A DEEP dive into Intermittent Fasting, Keto, Noom, Whole30, Paleo, vegan, detoxes, WW, and more. Why only 5% of dieters are "successful" and how to divorce that toxic diet mindset. Identify diet habits and thoughts that are not sustainable and why then extract your personal wisdom from the experience.
Dissecting Trendy Diets
Dissecting Trendy Diets
May 5, 2022
An open forum on how this creates the perfect storm for body dysmorphia + emotional eating. Decode your belief system, body image and food thoughts. Learn how social comparison affects food habits and how to disentangle yourself from the comparison trap while befriending your negative inner critic.
Body Comparison Trap
June 2, 2022
Diets foster toxic inner thoughts and create a good vs. bad food system that leads to anxiety and absorbs too much head space. Learn key strategies on how to turn negative food + body self-talk into self-love and mindful opportunities for powerful growth and change. Master how to turn I can't into YES I CAN!
Disarm Toxic Self-Talk
July 7, 2022
Your Intelligent Belly Wisdom™ or {IBW™} is the innate wisdom that guides your food choices, meal timing, portion sizes, and taste satisfaction based on your emotional and metabolic needs. Reconnect with the physical sensations of your body + {IBW™} to delete diet behaviors and let your body guide you.
Reconnect to your IBW
Reconnect to your IBW
August 4, 2022
TM
Every body is a good body regardless of color, shape, size or weight. Learn KEY steps to body appreciation and kindness as a practice of being good to yourself and reform your relationship with the scale. Deleting a diet attitude doesn't mean you give up on self-care. Discover what your body does on the daily from top to tail to appreciate just how hard it works for you!
Your Body is Amazing!
**September 8, 2022
After we delete old beliefs and behaviors and tap into your {IBW™} it's time to learn how your body really works. Discover the top ways to improve your digestion + common eating habits that might be working against you. Open discussion on typical issues: bloating, heartburn, meal timing + more.
Digestive Health 101
October 6, 2022
Turn your messy food moments into insightful and valuable learning lessons to understand why you do what you do with food. Overcome self-destructive overeating habits and learn how to create your own mindful eating roadmap to end stress and emotional food patterns for good. This is high level work!
Spot Your Food Patterns
Spot Your Food Patterns
November 3, 2022
Diets zap food joy and create disordered eating behaviors, beliefs, habits, and thoughts. Discover how to eat for JOY by incorporating more flexible eating behaviors for nourishment, satisfaction, and food JOY! Walk away with strategic daily practices to help delete guilt or shame and start to enjoy food!
Lost Art of Food Joy...
December 1, 2022
Joyful + playful movement is a philosophy of moving the body for pleasure instead of punishment. This is a radical shift from diet culture where you have to earn your right to eat or burn calories to lose weight. Cultivate a more harmonious connection to your body and create a personalized movement program based on how you feel versus your appearance.
Joyful + Playful Movement
Joyful + Playful Movement
January 5, 2023
This is the polar opposite of restrictive diet rules. Instead your IBW™ guides your meal decisions: when, why, what, and how to eat that supports a balanced, energizing, joyful, sustainable approach towards nourishing your body. Make well-informed eating decisions based on facts, not food fear!
High-Vibe Nutrition
February 2, 2023
Take all the knowledge and wisdom you have learned during the past twelve months with a 30,000 foot view to rewrite YOUR personal health playbook that feels flexible and sustainable. Redefine your health, eating, and movement behaviors that feel doable, fun, balanced and healthy without rules! BRAVO!
Recalibrate Your Health
Recalibrate Your Health
March 2, 2023
IT positively IMPACTs YOUR FAMILY, FRIENDS, AND COMMUNITY.
it has a positive impact on your family, friends, and community.
Jennifer Hnat, RDN
Jennifer Hnat, RDN + Mindful Eating Expert
When you repair your relationship with food,
When you repair your relationship with food,
Mindful MasterClass is a weight neutral group
ALL body sizes are welcome!
Sati
This MasterClass
is for you if:
This MasterClass is for you if:
1. Your head space is focused on what you should eat instead of what you want to eat.
2. You can't keep your favorite foods in your house {like cookies, potato chips, or ice cream}because they call your name.
3. you spend your day tracking calories in vs calories out, counting macros, or WW smartpoints...ugh enough.
4. you Have spent years and countless money trying to "fix" your body, eating habits, or yourself without much progress.
5. You're tired of the food struggle and know there has to be a better way to learn how to eat and live in your body!
1. Your head space is focused on what you should eat instead of what you want to eat.
2. You can't keep your favorite foods in your house {like cookies, potato chips, or ice cream}because they call your name.
3. you spend your day tracking calories in vs calories out, counting macros, or WW smartpoints...ugh enough.
4. you Have spent years and countless money trying to "fix" your body, eating habits, or yourself without much progress.
5. You're tired of the food struggle and know there has to be a better way to learn how to eat and live in your body!
Here's what I know for sure:
Diets don't work.
Restrictive eating won't last.
Overeating or binging leads to guilt, shame, and judgement and categorizing food as "good" or "bad".
It's just not sustainable!
The best way to create a peaceful sitch with food and your body is with awareness, compassion, and identifying food patterns!
— Jennifer Hnat, RDN
your
This is invitation to repair your relationship with food!
FROM A TOTALLY DIFFERENT RELATIONSHIP WITH FOOD AND YOUR BODY.
A TOTALLY DIFFERENT RELATIONSHIP WITH FOOD AND YOUR BODY!
Jennifer Hnat, RDN
Jennifer Hnat, RDN + Mindful Eating Expert
You could be one decision away
You could be one decision away from
Okay loving your bod might seem like a stretch right now but you can learn how to be kind and appreciate it for the mountain of work it does behind the scenes. Once you dial into your {IBW} and nourish your bod the way it likes to run smoothly from top to tail, you'll feel better, have more energy, look better, and maybe just start to love that bod more than you ever imagined! It happens...
Okay loving your bod might seem like a stretch right now but you can learn how to be kind and appreciate it for the mountain of work it does behind the scenes. Once you dial into your {IBW} and nourish your bod the way it likes to run smoothly from top to tail, you'll feel better, have more energy, look better, and maybe just start to love that bod more than you ever imagined! It happens...
Hiya body love!
Diets = ZERO food peace while following diet rules [ie: protein at breakfast, no carbs at night, only order the "skinny" drink]. You get diet burnout quickly because you don't tune into your body and {IBW} to listen to what your body likes to eat to feel nourished and satisfied. Only you know. By giving yourself unconditional permission to eat, you find your food sweet spot and stop fearing it!!!
Diets = ZERO food peace while following diet rules [ie: protein at breakfast, no carbs at night, only order the "skinny" drink]. You get diet burnout quickly because you don't tune into your body and {IBW} to listen to what your body likes to eat to feel nourished and satisfied. Only you know what that feels like (or can learn). And by giving yourself unconditional permission to eat, you find your food sweet spot & stop fearing it!!!
Cultivate food peace
Dieting is one of the most common forms of disordered eating [and normalized thanks to diet culture]. We are bombarded with the latest and greatest diet promoting nutrition advice & weight loss. Studies show that the more diets you go on, the higher your risk for developing an eating disorder. Yikes! Mindful + intuitive eating is the medical nutrition therapy for ALL eating disorders.
Dieting is one of the most common forms of disordered eating [and normalized thanks to diet culture]. We are bombarded with the latest and greatest diet promoting nutrition advice & weight loss. Studies show that the more diets you go on, the higher your risk for developing an eating disorder. Yikes! Mindful + intuitive eating is the medical nutrition therapy for ALL eating disorders.
Say adios to ED's
Food guilt is legit and it stems from the diet cycle of restrict-overeat/binge-repeat that causes horrible food guilt. Food is FOOD. There is no moral value to it. You are not "bad" for eating a cupcake or good because you ate kale. Feel guilty for neglecting or abusing animals, human trafficking, raping Mother Earth of natural resources, & burning an orphanage. Guilt tastes NASTY!
Food guilt, judgement, and shame is legit. It all stems from the diet cycle of restrict-overeat/binge-repeat that causes horrible food guilt. Food is FOOD. There is no moral value to it. You are not "bad" for eating a cupcake or good because you ate kale. Feel guilty for neglecting or abusing animals, human trafficking, raping Mother Earth of natural resources, & burning an orphanage. Guilt tastes NASTY!
Eat food without guilt!
Low self-esteem + body dissatisfaction can drive us into the toxic arms of every diet on the planet. We now know restrictive diets causes overeating + binging which leads to lower self esteem [especially when our weight is in flux!] Learn to tap into your {IBW} and honor your UFC so you start to nourish yourself better, and feel in charge with your food choices!
Low self-esteem + body dissatisfaction can drive us into the toxic arms of every diet on the planet. We now know restrictive diets causes overeating + binging which leads to lower self esteem [especially when our weight is in flux!] Learn to tap into your {IBW} and honor your UFC so you start to nourish yourself better, and feel in charge with your food choices!
Boost self-esteem
Wha- what??? This is a radical shift from eating diet foods you don't enjoy all in the name of weight loss. You experience ZERO food joy until Thursday night when you bust into the wine and mow down a pizza, plate of nachos, or basket of fries. Oh, and the ice cream. Learn how to adopt an "all foods can fit" philosophy, eat your fave foods in portions that are satisfying and joyful!!!
Wha- what??? This is a radical shift from eating diet foods you don't enjoy all in the name of weight loss. You experience ZERO food joy until Thursday night when you bust into the wine and mow down a pizza, plate of nachos, or basket of fries. Oh, and the ice cream. Learn how to adopt an "all foods can fit" philosophy, eat your fave foods in portions that are satisfying and joyful!
Experience food joy!
The first time I dieted and deprived myself of sweet treats, I constantly craved brownies and had a full-blown binge when I ran out of willpower. Restricting our fave foods sets us up to obsessively think about them all day long. Once you tap into your {IBW} you start to recognize how food FEELS in your body, and learn how to eat portion sizes that feel good for YOU without feeling out of control.
The first time I dieted and deprived myself of sweet treats, I constantly craved brownies and had a full-blown binge when I ran out of willpower. Restricting our fave foods sets us up to obsessively think about them all day long. Once you tap into your {IBW} you start to recognize how food FEELS in your body, and learn how to eat portion sizes that feel good for YOU without feeling out of control.
Crush food cravings
Your Unique Food Code™ is how your individual belly and metabolism like to be nourished. This can change based on the weather, seasons, emotions, stress levels, and female cycle. By tuning into your {IBW} with key challenge strategies you stop fighting with your belly + hunger levels and start to crack your own UFC. Honoring your food code creates a happy belly and body!
Your Unique Food Code™ is how your individual belly and metabolism like to be nourished. This can change based on the weather, seasons, emotions, stress levels, and female cycle. By tuning into your {IBW} with key challenge strategies you stop fighting with your belly + hunger levels and start to crack your own UFC. Honoring your food code creates a happy belly and body!
Crack your UFC
Connecting to your Intelligent Belly Wisdom {IBW}™ during the 30-Day Challenge will help guide what, when, how, and how much food you eat. This is a valuable life-long skill to cultivate so that you are the guru and health expert of your body. No one else can tell you how food feels in your body. Once you learn how to listen to your body + nourish it appropriately, magic happens!
Connecting to your Intelligent Belly Wisdom {IBW}™ during the 30-Day Challenge will help guide what, when, how, and how much food you eat. This is a valuable life-long skill to cultivate so that you are the guru and health expert of your body. No one else can tell you how food feels in your body. Once you learn how to listen to your body + nourish it appropriately, magic happens!
