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Jane McMiller

Unlock Your Free Resources

Ready to dive deeper into your journey towards wellness?

We've crafted a selection of exclusive freebies just for you! Whether you're looking to explore personalized eating strategies with our Food Harmony Questionnaire or discover the secrets to a balanced diet with our comprehensive guides and charts, we’ve got you covered.

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Access your free resources today and start transforming your relationship with food. From downloadable questionnaires to in-depth guides, these resources are designed to support and inspire you every step of the way.

Take the Food Harmony Questionnaire
(from chapter 5: Step One - Your Body Is Talking)

In the Satiety Blueprint from my book The Somatic Solution, eating to feel satisfied goes beyond simply feeling comfortably full. It involves a mindful approach to eating that fosters a positive and sustainable relationship with food. While fullness signals the end of physical hunger, true satisfaction means understanding and honoring your body's unique needs. This includes meeting your body's nutritional requirements and enjoying the sensory experience of eating while feeling emotionally content afterward.

For years, I struggled with a sense of dissatisfaction after eating. You know that feeling when you're full but not quite satisfied? Let's call it the 'not-quite-there' sensation. After training as a holistic coach and assessing myself through the provided material, the penny dropped! 

My unique satiety blueprint was vastly different from what I thought I "should" be eating. This realization was the first step on my journey to emotional eating recovery. Giving my body what it truly needs, rather than following trends or public health guidelines, was life-changing for me.

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What I did, was adapt the questionnaire to suit emotional eaters.

The goal is to avoid feeling boxed in, restricted, or tied to a rigid eating routine. Instead, this awareness tool helps you understand what will likely leave you feeling most satisfied. Sometimes, you might choose to eat something different based on what you're in the mood for.

 

However, if you find yourself hungry soon after a meal, you'll know that a small snack, like a handful of nuts, might be enough to bring you back to full satisfaction. Some of the wording has been modified to resonate with people like you and me!

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Additional Resources

Navigating the world of nutrition can be overwhelming.
 

I've put together a handy Food Groups Chart that organizes foods by their main macronutrient—proteins, carbohydrates, or fats. This makes it easy to see what makes up your meals and how different foods contribute to them.

Check out the chart below to get a clearer picture of what you're eating!

Food Groups
FoodGroups.png

If you're unsure which foods fit into which food group, here's a list to help with the basics.

 

An easy way to remember is that proteins and fats usually come from something with eyes. Both beef and dairy come from cows. Both chicken meat and eggs come from chickens. 

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Some exceptions are avocados, seeds, and nuts, which are high in fat and are placed in the fats section. Carbohydrates generally don't come from anything with eyes.

 

Above-ground vegetables are generally more fibrous, while below-ground vegetables such as carrots, potatoes, and kumara are generally considered complex carbohydrates and usually have more starch.

 

You can refer to the food group chart to help you determine the category each food predominantly belongs to.

PROTEIN​
 

Seafood

  • Fish: Salmon, Tuna, Sardines, Mackerel, Cod, Halibut, Trout, Haddock, Herring, Snapper, Tilapia, Pollock

  • Shellfish: Shrimp, Crab, Lobster, Scallops, Oysters, Mussels, Clams

  • Other: Octopus, Squid, Anchovies
     

Dairy

  • Milk: Cow's milk, Goat's milk, Sheep's milk

  • Cheese: Cheddar, Mozzarella, Swiss, Parmesan, Cottage cheese, Feta, Ricotta, Gouda, Brie, Blue cheese

  • Yogurt: Greek yogurt, Regular yogurt, Kefir, Skyr

  • Other: Whey protein, Casein protein
     

Meat/Fowl

  • Red Meat: Beef, Lamb, Pork, Veal

  • Poultry: Chicken, Turkey, Duck, Goose

  • Other: Bison, Venison, Rabbit, Goat, Buffalo
     

Legumes

  • Beans: Black beans, Kidney beans, Chickpeas, Lentils, Navy beans, Pinto beans, White beans, Lima beans, Adzuki beans

  • Other: Edamame, Green peas, Black-eyed peas, Split peas, Soybeans
     

Higher Protein Nuts

  • Nuts: Almonds, Pistachios, Peanuts, Cashews, Walnuts, Pecans, Brazil nuts, Macadamia nuts, Hazelnuts, Pine nuts

  • Seeds: Pumpkin seeds, Sunflower seeds, Hemp seeds, Chia seeds, Flaxseeds, Sesame seeds

CARBS


Grains

  • Whole Grains: Brown rice, Quinoa, Barley, Farro, Millet, Oats, Bulgur, Buckwheat, Sorghum, Amaranth, Teff

  • Refined Grains: White rice, White bread, Pasta, Couscous, Cornmeal, Semolina, White flour products


Fibrous Vegetables

  • Leafy Greens: Spinach, Kale, Swiss chard, Romaine lettuce, Arugula, Collard greens, Mustard greens, Turnip greens, Beet greens

  • Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts, Cabbage, Bok choy, Kohlrabi

  • Other Vegetables: Asparagus, Celery, Cucumber, Zucchini, Green beans, Bell peppers, Carrots, Radishes, Leeks, Okra, Artichokes, Fennel, Endive, Mushrooms, Onions, Garlic, Scallions, Shallots, Jicama, Snap peas


Complex Carbohydrates

  • Starchy Vegetables: Sweet potatoes, Potatoes, Yams, Squash, Corn, Pumpkin, Parsnips, Turnips, Rutabagas, Taro, Cassava, Plantains

  • Whole Grains: Brown rice, Oats, Quinoa, Barley, Whole wheat products, Farro, Millet, Buckwheat, Amaranth, Bulgur


Fruits

  • High Starch Fruits: Bananas, Plantains

  • Low Starch Fruits: Apples, Berries (strawberries, blueberries, raspberries, blackberries), Oranges, Grapefruit, Peaches, Pears, Plums, Cherries, Grapes, Pineapple, Mango, Kiwi, Watermelon, Cantaloupe, Honeydew, Papaya, Pomegranate, Apricots, Nectarines, Figs, Dates, Persimmons, Guava, Lychee, Dragon fruit, Passion fruit, Starfruit

FATS


Nuts and Seeds

  • Nuts: Almonds, Walnuts, Cashews, Pecans, Macadamia nuts, Hazelnuts, Brazil nuts, Pine nuts, Pistachios

  • Seeds: Flaxseeds, Chia seeds, Pumpkin seeds, Sunflower seeds, Sesame seeds, Hemp seeds, Poppy seeds


Oils and Fats

  • Oils: Olive oil, Coconut oil, Avocado oil, Sesame oil, Flaxseed oil, Walnut oil, Sunflower oil, Canola oil, Grapeseed oil, Peanut oil, Safflower oil, Soybean oil

  • Fats: Butter, Ghee, Lard, Tallow

  • Other: Avocado, Olives, Coconut milk, Cocoa butter

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