5 ways to hack your eating habits

Jessica Penner, RDNutrition, OvereatingLeave a Comment

This article originally appeared on Kath Eats Real Food.  Kath is a Registered Dietitian and bakery shop owner who posts delicious recipes and informative nutrition articles. Check out her blog to be inspired by what a Dietitian really eats!  5 ways to hack your eating habits Our brains are tasked with many decisions every day. Brian Wansink, author of Mindless Eating, has estimated through his research that over 200 of those decisions are food-related.  Does that surprise you? It should, since most of those decisions happen so quickly you don’t even notice them! Carefully evaluating each decision we make would be too … Read More

how to eat less and enjoy food more

Jessica Penner, RDNutrition, OvereatingLeave a Comment

Chocolate Cherry Smoothie

This article first appeared on the MealEnders blog. MealEnders is a small sweet morsel that starts with a smooth satisfying outer later that melts into a tingly middle. The experience lasts about 20 minutes giving your body enough time to send fullness signals to the brain after a meal.  Disclosure: MealEnders has generously sent me and my I Quit Overeating clients samples to try but I was not compensated for mentioning their brand.  Eat less- enjoy food more I never tell my clients how much to eat. Are you surprised to hear this? If you’re like most people, you think of dietitians as … Read More

3 huge benefits of a strategically packed lunch

Jessica Penner, RDNutrition, OvereatingLeave a Comment

If you’re looking for the one thing you can do to improve your health and weight the most, it’s no secret. At least, I try not to keep it a secret… Listen to your body’s fullness signals. Stop eating when you’re full and satisfied. It’s not actually very difficult to do, if you take the time to learn how, and everybody can do it. It does come with some changes to your eating routine. Sometimes this means leaving some food on your plate. Sometimes this means getting a second helping. When you’re eating at home, that’s not a problem. You can … Read More

why people binge eat

Jessica Penner, RDNutrition, OvereatingLeave a Comment

Why people binge eat

If you’re looking for a new way to reshape your thinking about food, into a healthier attitude that makes it easier to eat the right foods for you, check out this story. The twist ending will drive the point home! A snake darts across your path and your camel is spooked. The last thing you remember is being bucked into the air. You wake with a sore head, no camel in sight, and nothing around you but sand dunes, heat waves, and wind. “Just get back to the group,” you think. You try to retrace your steps, but the wind … Read More

signs you’re on a harmful diet without knowing it

Jessica Penner, RDNutrition, OvereatingLeave a Comment

When I talk about diets and how they never work, how studies show time and time again that people who diet only end up heavier over time (they drop pounds with every new diet, but gain more back once they fall off the diet), I inevitably have people tell me, “Jessica, that doesn’t apply to me. I’ve never even gone on a diet… ever!” But when we talk more about their history, we find out that they’ve fallen victim to the sneakiest diet of all, the “non-diet diet.” If you’ve ever…. made a New Year’s resolution to eat healthier adopted a vegetarian, gluten-free, or … Read More

food addiction is a myth

Jessica Penner, RDNutrition, Overeating2 Comments

Chocolate Berry Pavlova

“No matter what I do I can’t seem to stop craving sugar! I feel like I’m a slave to my cravings. I’m addicted to sugar!” Does this sound familiar? If it does, you’re not alone. I hear this all the time. If it’s not sugar you can’t stop eating, maybe it’s fast food. Or chips. Or some other food. Well, I’m here with some good news for you. You are NOT addicted to ________ (insert food you eat compulsively). You do NOT have a food addiction. I know this is controversial and some nutrition experts might even disagree with me … Read More

6 dangers of calorie counting (and how to avoid them)

Jessica Penner, RDNutrition, Overeating, Smarten UpLeave a Comment

6 dangers of calorie counting

It might surprise you to hear that I, a Dietitian, am not a huge fan of calorie counting. It’s not one of my recommended techniques for managing weight.  It might also relieve you to hear this, if you’ve had a bad experience with counting calories, or you’ve been thinking about doing it! Don’t get me wrong… some people enjoy the process of logging and calculating everything they eat and do. New technology is making this easier and more enjoyable, too. If you enjoy it, and it works for you, go ahead and do it. But most people simply don’t have the time or patience for it. The … Read More