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Nourished not Famished

Real-life healthy changes, made simple and delicious.

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About

Want to work with me?

Looking to leave behind the diet and deprivation approach to better health and leaner body composition? Wondering what it would look like, and what your options are? Sign up for a free discovery call with me!I’d love to learn more about where you’re at right now, and where you want to go. Let’s chat about how I can help you help yourself get there, in a way that fits you and your life!

Schedule your free call here! Choose a time that works for you.

About Me

Hi, I’m Jen. I’m a health coach, mom, and wife. I love the pleasures of good food, so I’m eternally grateful that we humans need to eat several times a day! I like to create nourishing recipes and meals that not only taste good, but are good for you. I enjoy cooking, but don’t want to spend my entire day in the kitchen, nor do I have the time to. I feel like a rock star when I get a meal on the table that is easy, healthy, delicious, and the whole family enjoys. I get my kids involved in the kitchen as much as possible, because I believe knowing how to feed yourself well is one of life’s most useful tools.

If I’m not cooking or coaching, you can find me out for a long walk, swinging a kettlebell at the gym, or doing cartwheels in my backyard. I love moving my body as much as I love to eat well.

My current life goals:

  • mastering my handstand
  • going to bed earlier
  • putting away my clean laundry (don’t hold your breath on that last one)

Things that make me happy:

  • homemade soup in winter
  • Turkish get-ups
  • seeing my kids do something kind when they think no one is watching

How We Eat

Hmm. I’m not big into labels when it comes to way-of-eating, but I guess the most accurate description of my household would be real-food, plant-heavy omnivores who live in the real world where cookies, ice cream, and chips have a place, too. We eat minimally refined foods most of the time because that’s what makes us feel and function our best (and, because it tastes so good!).

Here’s what I’ve learned on my journey:
Flavor first. It’s gotta taste good.
I follow these guiding principles that work really well for me, not rules and restrictions:

  • Fill my plate with real, whole, minimally refined foods (mostly – not rigid about this!)
  • Include protein, fat, planty of veggies & fruit, and slow-acting carbs on my plate at mealtime
  • Honor my hunger, and eat until I feel satiated

About Nourished Not Famished

I started Nourished Not Famished after my own “a-ha” experience. I ditched traditional “dieting”, and began nourishing myself with more “real food” (for lack of a better term?) foods. I aimed to balance my plate better, and truly honor my hunger at mealtime. This profoundly changed my health!

My energy level soared and my mind felt sharper. I lost fat and gained muscle, and my mood improved, too. I was so excited to discover that nourishment, in the form of delicious, satiating meals are the path to better health and leaner body composition. Forget about deprivation and restriction!

I wanted to share that with others, to show that being nourished, not famished works, and that it is actually a pleasurable and sustainable way to live. Also, I like to write, test recipes, dance in the kitchen, and take pictures, so it seemed like a no-brainer.

To deepen my knowledge about nutrition and wellness, and improve my capability to be a resource to others, I pursued further education. I hold a graduate certificate from the Tufts University Friedman School of Nutrition Science and Policy, and continue to grow my health coaching skills and knowledge through ongoing learning.

Though many of my posts and resources are centered on food, I also include some posts about movement and general health. Everything is connected, so it’s critical to address more than just diet when it comes to getting healthy and feeling good. Sleep, stress relief, joyful movement, time spent outdoors, and time spent with loved ones are just a few of the other necessary ingredients. And, when it comes down to it, it’s really exciting to consider how dialing into all of those elements influences your physical and mental health. It allows your health to power your life, rather than hold you back. In my opinion, that’s what it’s all about.

Thank you for coming here and being a part of my little corner of the world! It’s so lovely to have like-minded people along for the journey. I love to stay in touch, so please feel free to contact me, sign up for my newsletter, and follow me on Facebook and Instagram!

Disclaimers and Copyright:
The information on this website is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your condition.

All copyright laws are applicable on this blog and its contents. If you want to use my pictures to promote my recipe or website in general you may do so by sharing one photograph as long as you link back to my original post. Please do not repost recipes or other written content from my site without my permission.

As an Amazon Associate I earn from qualifying purchases.

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
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Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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'Tis the season for "Now just isn't a good time to 'Tis the season for "Now just isn't a good time to start". 😂 You, me, and everybody else are very susceptible to believing that it's just too dang hard to stick with *any* healthy choices right now (and that you'll revisit your health come January 1). 🤔

Well, I am here to help you bust that myth! 💥

👉Ditch that all-or-nothing thinking that's getting in your way! 

👉 Instead of saying "screw it", shift your mindset to Just Start. Focus on simple, tiny actions that feel like, "Yeah, I can get myself to do that." 

👉 Small, sustainable actions build the consistency that creates powerful, lasting results. Forget "go big or go home". (You've got enough life experience to know that approach doesn't work.)

👉 Remember that something is better than nothing.🙌💪 

What's one small thing you can do *today* to nurture your health? Drop a comment!

TWO STEPS TO GET YOU GOING: 

1️⃣
Name one action that:
✅ is a baby step toward a bigger (or more robust) habit or outcome you *really* want in your life, and aligns with what you value with regard to your health and/or your life.
✅ you actually have the ability to do
✅ feels actionable enough that you can get yourself to do it

2️⃣
Figure out:
✅ When & Where you will do this tiny action
✅ how long you will practice this tiny action

✨*TIP: stacking this new, tiny action onto an action or event that's already in your day can seriously boost your follow through.✨

For example:
👉When I'm waiting in the coffee shop line/school pick-up line/etc., I will spend one minute focusing on my breath. (Mindful moments matter! 😊) .

👉While I brush my teeth in the morning, I will hold a squat position to strengthen my body.

👉Before I return to my desk after lunch, I will move my body for five minutes (a lap around the building? Up and down the stairs? A lap or two around the office parking lot? Do whatever works for you.).

👉In the middle of dinner, I will put my fork down for at least two minutes and check in with whatever signals my body and brain are sending me.

What are your tiny actions today that are bridging you to the life you want to be living? 🌞

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#Juststart #tinyhabits #changeskills 
#holidays

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