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Sometimes our weight loss efforts are thwarted by popular diet myths. We get hung up on trying to follow all the diet rules and we lose sight of the fact that some don’t make any sense or are not supported by the latest science. We are not machines. Each person has their own metabolism, likes and dislikes, cultural backgrounds, habits and lifestyles. Do you need to count calories? Do you need to track? Do you need to eat at certain times? Listen to this episode and find answers that will help you clear some of the diet-rule clutter that you have been experiencing. Visit miriamhatoum.com/gbb to find your free guide for the Good-Better-Best Method.
1:14. What is your dieting history?
2:51. There are diet myths that need to be unraveled
This episode explores your relationship with yourself, which sets the stage for your relationship with food and eating. I give you my personal story of when I didn't even approach The Land of Good Enough and teach you about the parable of Buddha's Second Arrow which tells us that pain is inevitable, suffering is optional. I explore what mistakes we dieters are making and, more importantly, why we make these mistakes. I give you advice on how to talk to yourself as well as helpful coaching advice that will set you well on your way to changing your self-talk into a positive road to get you to where you want to go. Here is the link to the blog I wrote on having a mindset shift. I also invite you to download my free guide: The Good-Better-Best Method from www.miriamhatoum.com/gbb.
1:14. Your relationship with yourself
6:33. Mindset is more important than the diet. What mistakes are we making?
In this episode, "It's the Food!" we learn about what the food itself does to our bodies. Too high insulin can result in very high blood sugar and type 2 diabetes. It can also lead to a cascade of metabolic problems. Besides insulin, other hunger hormones, such as ghrelin and leptin get out of whack, further thwarting your weight loss efforts. This episode shares with you my personal story, what I learned and what I want to teach you about now. Your actionable coaching advice will get you started on learning to be aware of your hunger signals and what to do with that incoming information. I share with you a hunger scale (download) to use to get you started. Another bonus guide I am giving you here is the Good-Better-Best Method (download) so that you can start to make some good decisions right now.
In the next episode we will explore WHY power vs. WILL power.
1:12. My personal story
5:16. It's important to learn what food does in your body
Explore the reason that WHY you working towards a more healthy lifestyle is morning important than how much willpower you have. Follow me on my personal journey to how and WHY I got to where I am today with my book, course, website and this podcast. I found that crises clarified my WHYs along this journey and why those WHYS made me strong. It had nothing to do with willpower. My actionable coaching advice this week guides you in the process of finding your WHYs. You will find that you may have many current and fluid WHYs that will sustain you through your journey. Make sure to download this episode's free guide: Five Steps Out of Diet Prison and Four Lists You Need.
1:13. My personal story
13:04. WHYs need to be fluid and ever-changing
18:19. What mistakes we are making with the WHY process
In this episode learn all about the SMACKDOWN way of setting goals. Learn how more about how goals are different from WHYs, but how to do the process the same way. Just as your WHY can be an umbrella for many WHYs, you will learn to see that one goal might actually be an umbrella for many goals. There are a few mistakes that people make in setting goals, and this episode will help you make them clear the SMACKDOWN way: Specific, Measurable, Achievable, Compatible and do them in a way that you can Keep them going. Do them, Own them, Write them down and do them Now. Be sure to download my SMACKDOWN goal-setting sheet to help you figure it all out. It is available at miriamhatoum.com/smackdown.
1:10. My Personal Story
2:59. It is important to know how to set and use goals along your Roadmap to Diet Success.
10:32. Here is the difference again between a WHY and a goal
11:53. There are a few mistakes that people make with setting goals
12:55. The cost of making the mistakes is that you never get going
Episode 6: The Key to Diet Freedom: Using Your Hunger Scale
In this episode learn all about how to track your hunger and satiety cues. If you have been using Apps, commercial diets, or tracking of some sort up to now, hold on to your hats. Pick your hard... it takes time (and might seem hard) to learn how to respond to your body's need for food (and quantities), but once you learn this, you will see that the other ways are hard. Never again weigh, measure or track your food. Learning your hunger scale is THE most important tool in your roadmap tool kit. Trust yourself. YOU HAVE THE ANSWERS WITHIN YOU, MY FRIEND. Here is the link to the blog I wrote about the hunger scale, and also be sure to download my hunger scale (but listen to the podcast to see how to construct different kinds that might be better for you): miriamhatoum.com/hunger-scale.
1:12. My personal story
5:01. Learning your hunger scale is perhaps the most important key for getting out of diet prison (and what mistakes are we making?)
Episode 7: Another Key to Freedom: The Good-Better-Best Method
The Good-Better-Best method is a great way to make your next best decision - whether that is with your next meal or choosing water instead of a sugared drink. Let's get out of all-or-nothing thinking which will never be achieved anyway. Don't let the misguided striving for perfection be the enemy of good - which is the first step any of us need to take.
Also learn about decision fatigue here and more on my blog about why the Good-Better-Best Method is one of the strongest tools in your arsenal for getting out of diet prison.
Here is your free guide to the Good-Better-Best Method.
1:14. Learn to cut off decision fatigue at the knees 3:21. What is the one decision you must make? 3:34. Examples of GOOD choices 4:31. Examples of BETTER choices 5:28. Examples of BEST choices 7:23. What mistakes are we making? 8:47. Good is a valid option on your journey 10:35. Why are we making these mistakes? 11:23. What is the cost of making these mistakes? 12:07. Calling out a new way 13:49. This week's ACTIONABLE COACHING advice 16:55. Special Offer 19:04. Episode 8, coming up
Episode 8: Protocol Meal Planning Helps You Do What You Say You Will Do
Walk through the process of Protocol meal planning so that you can get to the point where just thinking about what you might eat in a day is all you will need to stick to your eating plan and intentions. Learn how to build awareness so that, while you might start out weighing, measuring and tracking your food, you eventually confidently leave the shackles of diet prison behind by following this step-by-step process. Protocol - or template - meal planning is a way to build up small wins until you are confidently doing what you say you will do. It gives you a lot of rope, but not enough to hang yourself!
Make sure to download the free guide which has breakfast and lunch worksheets to give you ideas on how to plan your meals, and will be sure to get you out of any meal planning rut you might sometimes find yourself in.
1:14. Personal Story 5:26. Build Yourself a realistic and manageable roadmap 5:36. What mistakes are we making? 6:36. Why are we making these mistakes? 8:10. What is the cost of making these mistakes? 8:57. Calling out a new way of doing things 13:25. Protocol meal planning 14:15. The Evolution of Protocol planning 14:33. Early protocol planning 18:37. Next step planning 21:52. Most experienced protocol planning 24:57. Begin this process for yourself 25:46. 4th level of protocol planning 27:26. This week's actionable coaching advice 30:58. Special offer 33:50. Episode 9, coming up
Episode 9: On the Road and All Those Summertime Parties
We need different routines and foods for summertime. The days are longer and might be busier. We might be on the road or going to summer parties. The same old same old does not work for summer, but it doesn't have to be a free-for-all either! Learn to use the tools you have in your arsenal so you aren't starting all over again in September.
1:14. Listener of the Week 1:56. Personal Story 4:03. Summertime doesn't have to be three months of all you can eat! 4:45. Protocol Meal Planning 5:53. Use your Hunger Scale 6:19. Use the Good-Better-Best method 7:33. Kaisen 8:42. It's the food! 9:27. What mistakes are we making? 10:18. Why are we making these mistakes? 12:02. What is the cost of making these mistakes? 12:28. Calling out a new way of doing things 15:45. This week's ACTIONABLE COACHING advice 18:00. Special Offers Good-Better-Best Method Hunger Scale Breakfast & Lunch planning worksheets 22:37 Episode 10, coming up
With this episode I begin a series of episodes that explores different eating styles and diets. This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. The most important part though, is understanding, overall, the "bones" of Keto which are used in all the eating styles I explore next. 1:13. Personal Story 5:55. The bones of Keto 9:41. Carbohydrates 11:33. How to count carbohydrates 13:33. Protein 16:33. Fat 18:31. How to comfortably increase your fat intake. 20:37. What mistakes are we making? 22:16. Why are we making these mistakes? 23:33. What is the cost of making these mistakes? 26:08. This week's actionable coaching advice 28:06. Special Offer: End Keto Confusion 30:50. Episode 11
It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding certain items. Eventually nothing will be off limits - unless physically you cannot have them - as you learn how to slowly add up-to-now restricted foods to your eating plan. 1:12. Personal Story 4:30. The "bones" of Keto 5:51. Low carb can be easy! 11:00. What mistakes are we making? 12:26. Why are we making these mistakes? 14:54. What is the cost of making these mistakes? 16:14. This week's actionable COACHING ADVICE 21:10. Special Offer 23:25. Episode 12, coming up Breaking Free From Diet Prison BOOK Breaking Free From Diet Prison COURSE Access to Transcript Here
In this episode, hear how 30+ years of experience as a belly dance teacher and performer helped me turn dance lessons into plate lessons. Truly, there is an escape route out of diet prison and that is learning to dance with your chosen food plan. See the list of dance-to-plate lessons below to get a glimpse of the dancing you will be doing in this episode.
1:12. Personal Story 4:00. Dance-to-Plate Lessons (lesson 1) 7:31. Lesson 2: Your mindset and paying attention 9:07. Lesson 3: Notice how food makes you feel 10:47. Lesson 4: Practice! 12:43. Lesson 5: Putting steps to music 15:24. Lesson 6: Branching out 18:49. Lesson 7: This and not also that 21:52. Lesson 8: Non-negotiables 23:26. Build your own road 26:21. This weeks actionable COACHING ADVICE 27:04. Special Offer Episode 14, coming up
This episode explores three very similar eating styles: Whole30, Paleo and Primal. I give you my experience with all three, and how to make each of them work best for you. They are not intended as weight loss styles, but done correctly, they can be. I talk about what mistakes we are making, why we are making them and the cost of doing so. This week's actionable coaching advice has you label sleuthing as you learn about finding natural foods, and if they are packaged, which ones you can eat while pursuing any of these three eating styles. The VFO: Valuable Free Offer is my Good-Better-Best method guide to help you make your next best decision, no matter which eating style you are following. The episode is a little longer than usual, but I suggest you listen to the whole thing because each of these eating styles offer good advice for finding overall health with your diet, even if you are not interested in following any of them.
1:19. Listener of the Week: Shannon Lex 3:29. Personal Story 7:37. Whole30 13:30. Paleo 18:28. Primal 22:41. What mistakes are we making? 22:54. Why are we making these mistakes? 24:16. What is the cost of making these mistakes? 24:57. This week's actionable COACHING ADVICE 27:02. VFO 28:39. Episode 14, coming up
In this episode you don't just learn how to plan and put together meals for the entire family, but you learn something about support too. I support you to dispel beliefs that anyone's opinion of us at the table matters not, and that we need to learn to have our own backs and be our own support system. Your family and friends will travel your journey alongside you; they are not there to carry you. You will learn the consequences - emotional, financial and time - of preparing separate meals. This is all in addition to more than a dozen family-friendly meal ideas, and resources to find cultural cooking websites.
1:12. Personal Story 2:32. There is no need to eat separately from your family 4:00. What mistakes are we making? 4:20. Why are we making these mistakes? 7:31. What are the costs of making these mistakes? 8:20. Calling out a new way to live your life 12:07. Calling out a new way for planning your meals 13:36. Ideas for family meals 16:16. This week's actionable COACHING ADVICE 18:27. VFO: Valuable Free Offer: Meal Planning Guide 20.42. Episode 15, coming up
In this episode learn how to do the front-end work of grocery shopping so that actually doing it (whether on-line or in-person at the store) does not have to be a monumental and dreaded task. Learn why grocery shopping for any eating style does not have to be expensive and difficult. Being aware of the mistakes we make and why we are making them will cut your time and expenses into time spent and money spent, into manageable and affordable chunks.
1:12. Personal Story 3:11. Grocery Shopping for any eating style does not have to be expensive and difficult 3:53. What mistakes do we make when starting a new eating style? 7:37. Why do we make these mistakes? 12:39. Calling out a new way of grocery shopping starting with the front-end work 18:25. This week's actionable COACHING ADVICE 21:22. VFO (Valuable Free Offer) 22:45. Episode 16, coming up
Stop complicating things, my friends! Hear my story about how I tend to overcomplicate things, and so have learned what to pass on to you. It can be as simple as Yes/No lists or If/Then lists. All food plans and food styles have bones. You just need to learn them. Learn to have your own back and keep it simple. There is scientific evidence (link below) that shows that the more like rocket science one's diet plan feels, the less likely that one will succeed with long-term adherence and maintenance. Follow your plan in a way that you can follow it in real life. Stay off the diet roller coaster by kissing and dancing (Episode #12). This week's actionable coaching advice gives you 8 easy recipes to keep it simple (links below) and advice that encourages you to keep cooking to a minimum. Your VFO this week are breakfast and lunch worksheets to help you think outside the box, while at the same time embracing keeping it simple.
1:11. Personal Story 6:07. KISS - Keep It Simple Sweetheart 13:44. What mistakes are we making? 15:11. Why are we making these mistakes? 16:44. The cost of making these mistakes 17:21. A better way 18:40. This week's actionable COACHING ADVICE 21:00. VFO (Valuable Free Offer) 22:30. Episode 17, coming up
One of my listeners had asked me to explore plant-based diets, and so here it is!
There can be overlap between whole-food, plant-based and vegan diets, but there are also some basic differences. This episode defines 8 different ways to eat while still being considered a vegetarian, or plant-based, eater. Then I go into depth on two popular approaches: "Forks Over Knives" and Dr. Fuhrman's "Nutritarian Diet." I explore the mistakes we tend to make when considering plant-based eating and the cost of making them. This week's actionable coaching advice helps you to start to shape the way you would like to eat. The VFO (Valuable Free Offer) for this week is my booklet, "The Brilliance of Chocolate Cake."
1:11. Personal Story 6:53. Definitions to help you understand plant-based eating styles 10:46. Forks Over Knives 17:03. Dr. Fuhrman's Nutritarian Diet 21:46. What mistakes are we making? 22:45. Why are we making these mistakes? 24:03. What is the cost of making these mistakes? 25:27. Calling out a better way 26:37. This week's actionable COACHING ADVICE 28:48. VFO (Valuable Free Offer) 31:12. Episode 18, coming up
Episode 18: Kaisen - The Practice of Gentle Improvements
The SMACKDOWN method of goal setting in Episode 5 is only a start. Here is a process of small and gentle changes, known as Kaisen, that will help you see how to be successful with measurable and achievable goals. You will also learn about the technique of Goal Laddering which will also help you be more successful. Your actionable COACHING ADVICE for this week is to learn another strategy, called MAPPING. Make sure to download this week's VFO on Working Through Urges so that you will be ready to tackle the upcoming topics of urges, cravings, triggers, habits and emotional eating.
1:10. Listener of the Week 2:03. Personal Story 6:18. Kaisen Method 9:15. Goal Laddering 10:27. What mistakes are we making? 11:00. Why are we making these mistakes? 12:10. What is the cost of making these mistakes? 12:49. Calling out a new way 13:42. This week's ACTIONABLE COACHING ADVICE 17:46. This week's VFO 19:01. Episode 19, coming up.
Don't miss my PEEPS STORY this week, which kicks off the episode that explores the reasons for cravings, including physical reasons, emotional and other reasons, examining what you can do when faced with a craving. More detail is given with examining urges and the differences between cravings and urges. Learn the "pickle theory" and how putting in a pause between the craving or urge, and the giving into the craving or urge will make all the difference in the world. This week's ACTIONABLE COACHING ADVICE, will pull apart this week's VFO on Working through Urges, showing how to make the best use of everything in it. Next week's episode will investigate this matter more fully with habits, triggers and emotional eating.
1:15. Personal Story 3:33. What is a food craving? 4:17. Physical reasons for a craving 6:34. Emotional reasons for a craving 8:05. Other reasons for a craving 9:25. What can you do about a craving? 11:00. What is an urge? 12:19. The urge you feel is always in direct relation to the trigger 12:42. What can you do when it is an urge? 13:50. For both cravings and urges I want you to think of this (THE PICKLE THEORY) 16:29. This weeks actionable COACHING ADVICE 20:32. This week's VFO (Valuable Free Offer) 21:46. Episode 20, coming up.
We all have triggers, habits and emotional connections with food. When we are hungry, but not really physically hungry we know it as head hunger, heart hunger, or, which covers both, emotional hunger. This episode explores triggers, habits and connections, and will show you how to disassemble them. Episode 20 looks at the mistakes we make and why and what the cost is of not putting in a pause. Your actionable COACHING ADVICE this week will show you how to get the most out of this week's booklet, The Brilliance of Chocolate Cake.
1:11. Personal Story 1:37. Disassembling a trigger 2:47. Disassembling a habit 4:01. Triggers 5:06. Habits 6:19. Changing a habit but still responding to the trigger 6:59. Simple emotional connection to a specific food 7:19. Deeper emotional connection to food 7:52. The connection might even be deeper 9:25. Self-Sabotage 10:03. Disassembling a trigger 11:13. Disassembling a habit 12:28. Disassembling a connection 14:13. Autobiography in Five Chapters by Portia Nelson 15:49. What mistakes do we make and why? 17:33. The cost of not putting in a pause 18:20. Calling out a new way to handle triggers, habits, urges, cravings and emotional connections 20:40. This week's actionable COACHING ADVICE 21:50. This week's VFO (Valuable Free Offer) 23:29. Episode 21, coming up.
Interest in the Mediterranean Diet began in the 1950s, when it was noted that heart disease was not as common in the Mediterranean countries as it was in the United States. There are no concrete rules for how to follow the Mediterranean diet, but there are many general guidelines that are covered in this episode. This episode's segments on mistakes - the what, why and cost - beginning at 13:00, are valuable insights no matter which eating plan you are following. There is also advice for melding the Mediterranean Diet eating plan with any plan you are following. There is no reason to ditch something you are comfortable with in order to follow some of the healthy principles of the Mediterranean eating lifestyle.
1:11. Listener of the week 1:45. Personal Story 4:40. The Mediterranean Diet 13:00. What mistakes are we making? 14:35. Why are we making these mistakes? 15:43. What is the cost of making these mistakes? 17:02. Calling out a new way 19:02. This week's actionable COACHING ADVICE 21:25. This week's VFO (Valuable Free Offer) 22:19. Episode 22, coming up
It is not your relationship with food that determines whether you can stick to a program, lose weight or accomplish your goals. It is your relationship with yourself that determines any and all success that you have. Nothing ever good comes from hating yourself. In this episode I continue Episode 2's topic on mindset, and explore self-forgiveness as one of the pivotal tools to your success. Learn to hit your reset button and start again. Don't ever give up. You are worth the journey. This week's actionable COACHING ADVICE is your first intensive look at how to write your OWN roadmap to diet success.
1:11. Personal story 3:11. The power of forgiving yourself 4:13. Recognize that the past is the past 7:22. What mistakes are we making? 8:44. Why are we making these mistakes? 10:53. What is the cost of making these mistakes? 11:55. Calling out a new way 14:11. Give yourself some grace and a redo because you can reach your dreams 14:47. This week's actionable COACHING ADVICE 18:43. This week's VFO (Valuable Free Offer) 19:48. Episode 23, coming up
This episode explores self-talk, affirmations, and how you can make them something you can believe. Learn to pick a quality you aspire to have and phrase it in a way that will be real for you to understand and strive towards. Learn to ladder your affirmations in much the same way you did in Episode 18 on the principle of Kaisen. Exploring the mistakes we make shows us the importance of catching ourselves in the loop of negative self-talk when it happens, and more importantly, how to get out of this loop. Your actionable COACHING ADVICE this week helps you find your moments of negative self-talk, and shows you how to make positive replacements. An interesting "history lesson"' about Émile Coué, shows the power of auto-suggestion.
1:12. Personal story 3:57. What is Self-Talk? 8:25. What are affirmations? 10:47. Pick a quality that you aspire to have 16:27. Émile Coué 20:14. What mistakes are we making? 20:51. Why are we making these mistakes? 22:15. What is the cost of making these mistakes? 22:55. Calling out a new way 24:05. This week's actionable COACHING ADVICE 26:06. This week's VFO (Valuable Free Offer) 27:04. Episode 24, coming up
Thisepisode is about locus of control, cognitive dissonance and confirmation bias. I know… too sciencey and not what you signed up for, but believe me, you will want to listen to this one. Remember in last week’s coaching advice I talked about it being time to start writing your own roadmap? These three concepts will give you incredible insight into knowing your own character, and what it will take to make you successful while being in the driver’s seat, not in the passenger seat of the latest greatest promises.
Definitions: 1:46. Locus of Control 2:16. Cognitive Dissonance 2:48. Confirmation Bias
What does each of these have to do with being a success with your goals or with standing in your way of reaching them? 3:04. Locus of Control 6:52. Cognitive Dissonance 9:27 Confirmation Bias
12:08. The most dangerous Confirmation Bias 15:20. What mistakes are we making and why? 17:37. This weeks ACTIONABLE COACHING ADVICE 20:43. This week's Valuable Free Offer 21:30. Episode 25, coming up
Episode 25: Eating when you Aren't Hungry, Parties and Protocol
This week’s episode is about eating when you are not hungry, parties and how to use your protocol. We are heading into the holiday season, and this will be important advice to keep your head about you. Yes, I have been asking you to pay attention and eat when hungry and stop at enough. But when do you break that sort of instruction? Can your protocol about eating go beyond just putting food on it? Face the holidays with some information and tricks in your pocket.
1:15. Listener of the week 2:59. Eating when not hungry 7:37. Eating past a 6 or 7 is not a moral issue 8:58. Situations where you might find yourself not hungry but faced with food 12:24. Anxiety can come from breaking your habits around food 13:52. What if I don't even know that I am hungry? 15:44. Using your protocol for other things than listing foods 20:19. Using the "if-then" method 21:48. Further help to handle parties 23:17. What mistakes are we making? 25:27. This week's ACTIONABLE COACHING ADVICE 29:02. This week's VFO (Valuable Free Offer) 29:51. Episode 26, coming up
This week’s episode is about grains and inflammation. I would venture to say the worst part about the holiday season is not so much the overeating, but what is on the menu. Sure, you can be derailed with a weight gain, but more importantly, you are derailed because of how you feel. You might feel bloated, your joints might hurt or you might just feel a general malaise. These are more because of the foods we eat during the holiday season – the breads, crackers, cakes and cookies – than the quantity of food we eat. This episode will tell you how you can eat smarter – not less – during the upcoming holidays.
1:11. Personal Story 3:00. What is inflammation? 3:42. Acute inflammation 4:31. Chronic inflammation 5:23. The inflammation-grains connection 7:00. What are grains? 7:45. Whole grains vs. refined grains 10:09. General gut health 11:42. What is leaky gut? 13:11. Grainflammation 13:41. The other side of the story 14:51. Carbohydrates in grains, rice and legumes 17:10. The bottom line 19:00. What mistakes are we making and why? 21:16. What is the cost of making these mistakes? 22:30. This weeks actionable COACHING ADVICE 24:26. This week's VFO (Valuable Free Offer) 25:20. Episode 27, coming up
This week’s episode is all about sugar. Yes, it tastes good, but there is a science behind why we crave it and cannot stop ourselves from eating it and overeating it. Are you addicted to sugar? Why do you crave it? How can you detox from wanting it so much? What role does sugar play in inflammation? Is sugar so bad? Where is it hiding? Do we have to be a super sleuth to make sure it never passes our lips? Oh, and just because we are exploring all things sugar, I will talk a little bit about blood sugar, insulin resistance and type 2 diabetes. I remember in the olden days, no one had diabetes – it was always “I have a touch of sugar in my blood.” we now know how serious it is and it is important to know that you are in the driver's seat - not the sugar. 1:11. Personal Story 3:29. Why do we crave sugar? 6:46. Is there such a thing as sugar addiction? 9:05. Let’s look at some components of overeating sugar 12:11. What role does sugar play in inflammation? 13:44. Where is sugar hiding? 15:04. Is sugar so bad? 17:16. Blood sugar and diabetes 22:41. What mistakes are we making, why and what to do? 24:19. This week's ACTIONABLE COACHING ADVICE 25:58. This week's VFO (Valuable Free Offer) 27:07 Episode 28, next week
This week I am going to go over the questions I get about alleating plans. I also address myths about Keto. The answers to these questions are valuable pieces to the Roadmap puzzle, and will help you make informed decisions. 1:13. Personal Story 3:05. Do I have to fast? 4:34. Do I have to eat organic? 7:12. Will eating natural whole foods be expensive? 9:12. What will happen if I am not hungry for three meals? 10:27. What if I don't even know that I'm hungry? 12:01. Do I have to count calories? 13:50. Do I have to weigh and measure?
These next four questions you can interchangeably use the words Keto-Paleo-Mediterranean-Whole 30-Primal-and even plant-based. I use the word Keto becauise it is short and sweet: 15:13. Do I have to get all the cookbooks and print all the recipes? 17:32. Do I have to make only Keto recipes? 18:50. What do I serve for dinner? 19:32. What if I'm traveling?
Specifically Keto Q&A: (But listen even if you are not doing Keto - a lot of the information can apply to other eating plans.) 22:07. Do I have to count macros and how do I count them? 25:59. Do I have to eat....? 26:43. What about "fat bombs?" 27:57. Do I have to eat all the fat on my meat? 28:51. Do I have to add butter and oil? 29:31. How can I pack a lunch? 30:52. Can I drink alcohol? 32:34. Will I become constipated? 33:02. Do I risk kidney damage? 34:28. Am I getting enough vitamins? Do I need supplements?
35:54. This week's ACTIONABLE COACHING ADVICE 37:46. This week's VFO (Valuable Free Offer) 39:12. Episode 29, coming up
Episode 29: Mindfulness: Another Important Key to Escape Diet Prison
This week’s episode is all about mindfulness practices. Sometimes all we need to not dive face first into the buffet or chocolate cake is to stop, breathe and center ourselves. Eating slowly and having gratitude for what is in front of us, will also go a long way to stop that headlong dive. In my course, Breaking Free From Diet Prison, I end each module with a mindfulness practice. In this week’s episode I am pulling them all together so you will have them handy as you navigate the rocky road of the holiday season.
1:16. Personal story 5:00. Mindfulness 6:28. Slow down 9:50. Breathing 11:36. Pay attention 13:47. Gratitude 14:15. Your hunger scale 14:55. Kaisen and your mindfulness practice 16:12. Suggestions for other mindfulness practices 17:15. What mistakes are we making? 19:15. This week's ACTIONABLE COACHING ADVICE 21:07. This week's VFO 22:18. Episode 30, coming up
This episode investigates Intuitive Eating which is actually a simple idea. It means that you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at food as “good” or “bad.” Instead, you listen to your body and eat what feels right for you. Let me just say, MUCH easier said than done. But there are ways to approach it and make it successful. There is also a difference between mindful eating and intuitive eating and I will cover that as well.
1:10. Personal story 6:22. What is Intuitive Eating (IE)? 10:10. The difference between Mindful Eating and Intuitive Eating 11:22. Michelle May's Am I Hungry? 16:07. This week's ACTIONABLE COACHING ADVICE 18:34. Some advice for upcoming holidays 21:18. Episode 31, coming up
Episode 31: Your Paradigm Shift and The Season in Review
This week's episode is Season 1 in review. I have covered so much this season – 30 episodes’ worth. I will review the topics of each episode and explore how one ties into another. I have packed a lot of information into this season, all designed to make your roadmap to diet success a little easier because now you know things that I didn’t know when I was struggling on my journey. There are still plenty of detours and struggles, believe me, but at least I am better informed and can make better decisions. I wish the same for you. Not the detours and struggles, but the ways to find your way.
1:14. Listener of the Week 3:07. What is a paradigm? 3:25. Shifting your mindset and The Season in Review 15:07. It is important to know that this paradigm shift is not going on another diet. It is seeing diets as unnecessary. 16:19. These eating styles are more than food lists 17:39. This week's ACTIONABLE COACHING ADVICE 19:24. This week's VFO (Valuable Free Offer) 20:24. Happy New Year and Thank You
Episode 32: Goals, Systems and Identity. Stepping into the New Year.
Goals are the targets you want to achieve. Systems keep the behaviors going that get you to your goals. The last piece of the puzzle is to decide on your identity and live it. This takes out the battles you seem to have with yourself and it's not willpower either. Build on what you learned last week about making a paradigm shift. Learn how to drop your end of the rope in the tug of war you seem to always be having between what you want and the behaviors you have. This episode will walk you through goals, systems and identity so you can find success.
1:11. Thank you 1:30. Personal Story 3:18. Goals 9:10. Systems 18:16. Identity 25:12. This week's ACTIONABLE COACHING ADVICE 26:48. This week's Valuable Offer 28:14. Episode 33, coming up
This episode shows you how a food diary can be a useful tool in the process of losing weight or even finding your way in a new eating lifestyle. A food journal – done the way I am going to teach you – can help you understand your eating habits and patterns, and help you identify the foods you eat on a regular basis. Research has shown that keeping a journal can be a very effective tool to help change behavior. It is going to be food journaling like you have probably never done before. We are NOT going to put in quantities of food or any measurements. Just the food folks, and a few other helpful markers.
1:13. Personal Story 4:54. Introduction to some tips 5:36. The time to journal 10:23. Awareness, Honesty and Reality 13:43. Commitment 18:20. Other things you can add to your journal 19:44. Should you track quantities? 22:26. Benefits of food journaling 24:29. This week's ACTIONABLE COACHING ADVICE 26:23. This week's Call to Action 28:32. Next week's episode
Understand the MYTH of the Diet/Heart hypothesis and also ease your mind about adding fats back into your diet. We come from a fat-phobic diet mentality and that, perhaps more than anything, has contributed to the poor health of this nation. Learn about the different types of fats - MUFA, PUFA, SFA, Omegas, etc. and which ones to eat and why. You have FOUR actionable coaching assignments this week. Get 2023 off to a nice healthy start!
This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. The most important part though, is understanding, overall, the "bones" of Keto which are used in all the eating styles I explore next.
3:48. Personal Story 8:30. The bones of Keto 12:16. Carbohydrates 14:08. How to count carbohydrates 16:08. Protein 19:08. Fat 21:06. How to comfortably increase your fat intake. 23:12. What mistakes are we making? 24:51. Why are we making these mistakes? 26:08. What is the cost of making these mistakes? 28:43. This week's actionable coaching advice 30:41. Special Offer: End Keto Confusion 33:25. Episode 11
It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding certain items. Eventually nothing will be off limits - unless physically you cannot have them - as you learn how to slowly add up-to-now restricted foods to your eating plan. 3:47. Personal Story 7:05. The "bones" of Keto 8:26. Low carb can be easy! 13:35. What mistakes are we making? 15:01. Why are we making these mistakes? 17:29. What is the cost of making these mistakes? 18:49. This week's actionable COACHING ADVICE 23:45. Special Offer 26:00. Episode 12, coming up
The consumption of grains is linked to inflammation in your body. Everyone lives on a continuum of sensitivity so decide for yourself how much to limit your grain consumption based on the information that I give you in this episode. You can do more reading on the topic with the many links I have provided below.
1:43. Personal Story 4:36. What is Inflammation? 5:19. Acute Inflammation 6:06. Chronic Inflammation 7:03. Inflammation and grains connection 8:45 What are grains? 9:25. Whole grains vs. refined grains (and phytochemicals) 13:00. What are lectins and phytic acid? 14:49. General gut health 16:18. What is leaky gut? 17:49. Grainflammation 18:19. The other side of the story 19:21. Carbohydrates in grains, rice and legumes 21:03. The bottom line 22:32. This week's actionable coaching advice 25:38. Just remember 26:30. Episode 38, coming up next week
There is scientific evidence that we might be locked into physiological reasons for yo-yo dieting. But, do not lose hope, my friends! There are ways to unlock this prison door and cut the yo-yo string. Once you stop bathing your system in sugar with Keto or Low Carb you will find some relief. Make sure to listen to this week's ACTIONABLE COACHING ADVICE for easing into this eating lifestyle. Be sure to download your free 35-page Keto and Low Carb Success Planner to help you to begin successfully shift your eating choices.
1:54 Personal Story 6:56 Weight-Cycling Pattern 8:00 Boomerang effect 8:40 Sustainability of changes 11:30 Passing the initial euphoria 12:32 Another notch in the belt of failure 13:04 Buddha's Parable of the Second Arrow 15:08 How a Low Carb or Keto eating style can stop yo-yo dieting 16:52 Health benefits of a Keto diet 17:11 Diabetes and blood sugar balance 19:32 Reduced hunger and weight loss 20:30 Ghrelin 21:08 Leptin 24:11 Ways to do Keto 24:55 OMAD 26:00 Yes/No List 26:25 Lazy Keto 27:05 Fat Fasting 27:44 EF/IF 28:30 Start with Keto if you have ... 29:21 How can you easily do a low carb diet? 30:37 Using Low Carb as a Gateway to Keto 31:45 Stay out of diet prison 32:47 This week’s Actionable Coaching Advice 34:37 Episode 39, coming up
Episode #39: What's the story with protein? There is so much swirling around about how much protein to eat - whether you are following Keto or Low Carb. In this episode I will give you some ideas on calculating protein need, but mostly I let you know that you are not a computer and to just EAT, with some advice about how much and what!
1:35 What's the story with protein? 3:03 Let’s start with the fact that Protein is an essential nutrient 3:47 You may have heard of Gluconeogenesis in your Keto Social Media travels 5:02 Before we go on, I want to mention Keto Metrics 5:41 The "New Face" of Keto 6:21 There are three ways to calculate your protein needs 8:00 There is, however, an easy way to figure protein needs 9:15 All that being said.... There is even an easier way 9:43 What does this look like? 10:35 "Incidental Protein" 11:10 When starting out 12:01 War of the Grams: Weighing your protein 12: 57 Listen to your body 15:49 Planning your meals and snacks 18:00 I want to talk here briefly about the carnivore way of doing Keto 19:29 Animal Protein 21:18 Some people fear kidney damage with so much protein 23:04 Remember these two concepts 23:36 We talked last week about Yo-Yo dieting. Getting enough protein is one sure way to stop that trend. 24:22 Actionable Coaching Advice 25:25 Recipe for chicken salad 27:33. Episode 40 coming up next
Episode 40: What about Fruits and Starchy Vegetables?
In this episode learn about fruits and starchy vegetable. Berries and the less sweet fruits are allowed on Keto and there is more latitude with Low Carb, but it is important to know some issues with fruit especially if you have been diagnosed with NAFLD - Non-Alcoholic Fatty Liver Disease. Enjoy starchy vegetables - also in moderation. The main reason to eliminate or cut down on these vegetables is because of the amount of carbohydrates they contain. I also have a segment on resistant starches that you might have heard about in your travels.
2:02 Personal Story 3:32 Don’t have your head in the sand about fruit and stubborn weight loss 6:01 Eating Fruit on Keto 7:00 What if you eat a lot of fruit? 7:33 If you have type 2 diabetes, insulin resistance or any other form of metabolic disorder, these can almost always be healed with a well-formulated Keto diet. 8:47 Why berries are allowed on Keto 9:41 Here are the fruits to eliminate or limit even if you are eating Low Carb 10:40 If you are taking the low carb path (rather than keto) in your journey 11:39 Snack substitutions 12:54 The more serious issue with fruit is not just the carbohydrate count 14:56 What is Non-Alcoholic Fatty Liver Disease (NAFLD)? 17:15 What Are Root and Starchy Vegetables? 20:53 You may have heard of resistant starches 24:23 Carb cycling 25:11 Metabolic Flexibility 26:05 Carb Addiction 28:07 Remember: all carbohydrates turn to glucose in your system 30:58 This Week’s Actionable Coaching Advice 33:45 Next week's Episode 41 coming up
Episode #41: 10 Myths about Keto and Low Carb... BUSTED!!!
There is so much misconception about what you need to do, buy and eat for Keto and Low Carb, I thought it would be a good time to depart from some of the sciency and emotional things and just get into a list of myths and questions. This is a two-part series because if I did all of them in one fell swoop the episode would have run well over an hour! I hope you enjoy these first 10.
2:55 Myth #1. For Keto I have to eat foods made with coconut, bacon, heavy cream, coffee, tea, fat bombs and anything else that is popular in social media posts.
5:34 Myth #2.I have to fast.
7:10 Myth # 3.I must eat clean and organic.I have to eat grass-fed and pasture-raised meats.
9:46 Myth #4. Eating Keto and Low Carb is expensive, even if I don’t eat organic and grass-fed.
11:30 Myth #5.I have to weigh and measure and count macros.
13:05 Myth #6.I have to count calories.
14:34 Myth #7.I have to eat all the fat on my meat.
16:24 Myth #8. Ancillary to the myth above is, I have to add cream sauces and butter to my vegetables.
17:48 Myth #9.I’m afraid I will upset my metabolism because I hear I won’t be feeling I need to eat three – or even 2 – meals a day.
23:41 Myth #10. I am afraid I won’t know any more if I am hungry.
Episide 42: Keto and Low Carb Myths (11-20) Busted?
Here are 10 more myths/questions that I have been asked over the years as a coach. I hope these answer any questions you might have had in your journey. Please email me directly if you would like to see anything added to this list.
5:05 Myth #11. I will have to get all the Keto cookbooks and print all the recipes to learn a new way to cook.
7:20 Myth #12.I will have to cook two separate meals to keep my family happy.
9:08 Myth #13. Even if I do that it will still be hard to keep my family happy if I am the only one doing Keto or Low Carb
10:45 Myth #14. I will never figure out how to pack lunches for work or eat on the go
12:11 Myth #15. I enjoy a drink once in a while or wine with dinner. I will have to give that up.
13:32 Myth #16. I travel a lot. Eating like this will never work.
15:40 Myth #17. I’ll get constipated if I am not eating a variety of grains.
17:10 Myth #18. I heard there is a risk of kidney damage if I eat so much protein.
18:40 Myth #19. I won’t get enough vitamins and will need to take a ton of supplements.
Episode 43: Thinking Outside the Box: Creative ideas for breakfast and lunch.
No toast, muffins, bagels or donuts for breakfast?
Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles. In this episode hear how you can enjoy breakfast and lunch without your usual high-carb fare.
1:38. Thinking Outside the Box 5:37. Let's Talk Beyond Eggs 8:28. I love Coffee Sides 12:09. Using your breakfast worksheet 14:44 An important step to STOP DIETING 15:58. Onto Lunch Without Bread 17:06. Tendencies toward carb addiction 21:38. No bread? No problem! 23:37. Good-Better-Best Method 25:45. Lunch Worksheet 28:00. This week's actionable coaching advice 29:33. Episode 44 coming up
When I first started Keto there were a few things confused me and I still have to look up once in a while. Coconut butter vs. coconut oil vs. coconut mana was one of them. Heavy cream versus Whipping Cream was another. One term I never heard before doing research for this episode is Telogen Effluvium – I knew the condition but did not know the technical name for it.
It is always good to know the buzzwords, terms and abbreviations for anything you are learning about, not only to stay up-to-date on what’s important, but also to be able to follow any reading you are doing – whether that is scientific articles or Instagram posts.
In this episode I am mixing terms, acronyms and expressions. The transcript for this episode has all of them so it might be a good idea to download it and tuck it with any hard-copy information you have been gathering on Keto and Low Carb.
1:01. Personal Story 2:22. On to your Keto dictionary 20:21. If you ever have a question... 21:41 Episode 45 Coming Up
Episode #46: My Journey As some of you already know, I’m a wife, mother, and grandmother of two – and also a lifelong dieter. For years I was scolded by doctors who never believed I was following their diet advice – a horrible cycle that started when I was just 13 years old! This Episode follows my journey from all the diets I have been on, through several crises that put me on the road to being where I am today, and to where I could coach you with this week's actionable coaching advice.
0:55. And now on to the episode, My Journey 2:33. What is your dieting history? Can you relate to mine? 6:51. Not all these diets were off the mark. 8:54. And now on to the story behind Granny Keto. 14:19. This week's Actionable Coaching Advice. 18:00. Episode 47, coming up.
Last week we covered 32 acronyms and expressions. Here are 31 more! I would like you to email me directly at miriam@miriamhatoum.com if you can think of any more or would like further explanation on any of the 64 acronyms and expressions covered in these two episodes.
0:55. And now on to the episode... 16:34. So that's it for Part 2 of Buzzwords Debuzzed! 17:35. Episode 46, coming up.
I created Granny Keto Transitions Program, a five-step program, because when working with clients on Keto, I came across the need to find a way to honor my commitment to provide “nutritional coaching that meets you where you are and guides you to where you want to go.” Some clients wanted to do Keto right away and some wanted to go slowly. Some didn't even want - or need - to do Keto but wanted the benefits of cutting down sugar, grains, legumes and baked goods, or wanted to know how to cook for the whole family while following their own requirements.
Taking all this into account, Granny Keto Transitions Program was born and I found that it enabled me to honor that commitment of “nutritional coaching that meets you where you are and guides you to where you want to go.” I am very proud of it and honored to share it with you.
Episode #48 Home-Base Eating and Course Correction
In this week's episode you will learn all about what it means to have home-base eating to return to when you have ventured into all sorts of scenarios, from weddings, parties and eating out, to running around with the grandkids. Learn to course correct using Gretchen Rubin's 4-quadrant method - a great tool that works on anything in your life.
This lesson is in my new course, Keto and Low Carb Success. See the link below, and if you join my Facebook group and also sign up for the waiting list (no obligation to purchase) you will be eligible for a drawing when the course goes live!
1:48 Personal Story 4:03 This is when understanding home-base eating is important. 7:20 Setting up a home-base kitchen 8:48 Progression of off-plan scenarios and returning to home-base 11:55 Have flexible boundaries. 13:19 This is where we come to course correcting. 16:00 What mistakes are we making and why? 19:16 This Week’s Actionable Coaching Advice 22:27 Episode 49, coming up next week
Don't aim for perfect. Not only will it never happen, but your pursuit of it will drive you to all sorts of dark places.
In this episode I give you the keys to the Land of Good Enough which open the door to The Land of Doing More and Feeling Better.
You are an intelligent human being and you certainly know how to make your next-best decisions once you quiet the chatter in your head.
I also tell you about my new course opening June 26th. Find out how to enter a drawing to receiving a $50 coupon for it!
0:57. Personal Story 2:00. There is no such thing as perfect 2:30. Good enough IS good enough! 4:04. Here are restaurant scenarios 9:10. A different angle on GBB 10:30. Now on to parties 12:12. Food pushers 13:00. Waste 14:04. Land of Good Enough 14:55. Using a behavioral protocol 15:45. Make advanced decisions 17:18. Use your if-then tool 18:20. Here is some more help 19:32. The Clean-Plate Club 20:12. What mistakes are we making and why? 21:30. This week's Actionable Coaching Advice 24:00. Episode 50, coming up.
A habit is a repeatable action and they make up the building blocks of your system. They are something you do without thinking about it. A system, is a series of actions you take. A system keeps the behaviors going. They are the processes you put in place to help you achieve your goals. James Clear, author of Atomic Habits, says “… a well-designed system will always win.” If you have a system in place, you will keep putting one foot in front of the other to get you to where you want to go. No motivation or willpower necessary!
Learn some actionable steps to set up habits and get your systems into motion.
0:55. Personal Story 9:10. Using habits and Systems for your weight loss efforts 11:52. Any change worth having takes time 12:30. Now on to habits 13:40 The 1st Law for establishing habits is to make it obvious 15:06. The 2nd Law for establishing habits is to make it attractive 16:49. The 3rd Law for establishing habits is to make it easy 20:34. The 4th Law for establishing habits is to make it satisfying 22:25. This week's actionable coaching advice 24:20. More topics like this in my new course 25:20. Episode 51, coming up
Calories are not the full answer to weight loss, and sit-ups are not the full answer to a flat belly. What we eat that drives insulin is the route to shaking things up and getting rid of fat. Learn about the belly fat and insulin connection.
You are not broken, my friend. Because of the Standard American Diet (SAD), you have been raised since childhood to desire and eat certain foods. Luck of the draw that you might not have had good metabolism or good genes like other kids your age. In addition to triggers, habits and lifestyle, the SAD way of eating has made it difficult for your hormones to function in a way that supports dynamic health.
In this episode learn all about insulin fallout because overconsumption of carbohydrates.
0:56. Belly fat and insulin 1:15. Let's start by looking at how we got here 2:19. How does this happen? 5:07. Now let's complete the loop 7:07. Sugar consumption, blood sugar, insulin and fat storage 9:29. A fuller picture of metabolic health 10:32. What is insulin and insulin resistance? 12:50. Insulin resistance fallout 14:32. Insulin and fat storage 15:18. Types of fat 17:15. The bottom line 17:50. Stop dieting 18:57. This week's actionable coaching advice 21:31. Episode 52, Coming up
I don’t know about you, but whenever I followed a certain diet plan or eating-style plan, summertime seemed to take on a free-for-all feeling. After all, now that we are adults, don’t we get summer vacation too? This episode gives you a review of all your tools so that you are no worse off (and maybe even better) by the time Labor Day rolls around.
I am going to be a diet-culture renegade and say, it might be a time to put weight loss goals on hold. This is not license to gain a lot of weight and feel miserable physically and emotionally, but it does encourage you to get rid of any guilt and shame of eating a bit off your eating plan. Use all these tools for a guilt-free summer whether you are staying at home or spending it on the road.
1:45 Now on to today’s episode 4:18 Protocol Meal Planning 5:34 The Hunger Scale 6:28 Good-Better-Best 7:45 KISSing and Dancing 9:00 Working through Urges and Cravings 10:24 Watch the food you decide to eat 11:25 Goals, Habits and Systems 13:00 Kaisen 14:12 Use Mindfulness Practices and Advance Decisions 16:45 Home-Base and Course Correcting 18:43 Self-Talk and Affirmations and Forgiving Yourself 20:23 HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 24:18 Episode 53, Coming Up
In this episode I revisit the hunger scale (which I originally presented in Episode 6) because by using it, you can relax a bit during the summer without the discomfort of eating too much. You will be able to put aside ANY eating plan you have chosen (unless, of course it is medically motivated).
For me, when I first began my work in earnest with the hunger scale, I was beginning with the Keto diet, so some of my references here are to that. However, learning to use your hunger scale will open up all sorts of new eating horizons, not just Keto and Low Carb. I believe that understanding your hunger scale and using it is THE most important key out of diet prison.
2:10. My personal journey with the hunger scale 6:10 Learning to use your hunger scale is perhaps the most important key for getting out of diet prison 6:19 What mistakes are we making? 8:00 Why are we making these mistakes? 8:20 What is the cost of making these mistakes? 8:50 Calling out a new way 10:00 The Hunger Scale 13:07 Please know that: Eating past a 6 or 7 is not a moral issue. 15:15 HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 20:15There are more topics like this in my course Keto and Low Carb Success 21:30 Next week's Episode 54
When you learn and practice Gentle Nutrition, you will be eating what is good and healthy for your body, while also satisfying your need to eat things that you enjoy.
The more you eat this way, the more you will be eating along the lines of the spirit of your eating plan, rather than the rules of a diet. You will be getting the nutrition that your body needs, while also getting the satisfaction that your mind needs.
You will also be taking care of your mental health, not just your physical health. Start by listening to your body and building an awareness of where what you want intersects with what you need.
2:07 What is Gentle Nutrition? 4:35 What else are we honoring besides our hunger when we choose gentle nutrition? 4:55 And let’s take a look at mental health for a moment. 7:08 And what about plans that do not teach anything about nutrition? 9:12 In order to practice gentle nutrition, you need the desire, knowledge and awareness of the foods to do so. 10:27 Start by listening to your body. 14:33 HERE IS YOUR ACTIONABLE COACHING ADVICE FOR THIS WEEK 20:25 My course, Keto and Low Carb Success is built on nutritional wisdom and the most important elements of finding your normal through help with urges, feeling your best, setting smart goals, learning about your next best decisions, etc. 22:00. Episode 55, coming up next week.
I am so excited to share with you that my new course, Keto and Low Carb Success is opening up this coming Monday on June 26th.
In this episode find the path to changing your (diet) life forever! Become educated, become motivated, become inspired!
4:29. Module 1: What are Keto and Low Carb? 5:51. Module 2: Preparing for Success 7:52. Module 3: Carbohydrates - Not the enemy but not a best friend 9:26. Module 4: Sugar and Baked Goods 10:27. Module 5: Grains and Legumes 11:54. Module 6: Fruit and Protein 12:39. Module 7: Fats and Starchy Vegetables 13:40. Module 8: Making it all work for you 15:14. Module 9: It's not just what's on your plate 16:10 This Week's Actionable Coaching Advice 22: 13. Episode 56 coming up.
In this episode, I explore what Food Freedom means for us, as people caught up in the multi-billion dollar diet industry, with – at best – it’s rules and requirements, and with – at worst – it’s tendency to drive people into disordered eating and towards other emotional issues. I give you tips for finding food freedom with any eating plan you are following and give you the components for food freedom so you can move forward with getting healthy and losing weight. I also show you how to take charge of your health with the doctors you pick. Your Actionable Coaching Advice this week is a full assignment!
2:07. What does Food Freedom mean for the dieter? 4:02. Tips for Food Freedom 7:39. Take Charge of Your Health 9:50. Components of Food Freedom 12:45. You have to be healthy to lose weight 15:53. This week's Actionable Coaching Advice 18:44. Next week's episode
There is so much dogma in the various camps about the right way or wrong way to do Keto, that it is enough to make a person’s head spin — even for someone who has followed Keto for quite some time. I call this DOGMANTICS. This episode will help you sort through all the different viewpoints on how to do Keto and Low Carb so that you can find something that is comfortable for yourself. The episode also takes you along with me for my trip to Italy where I discovered that sometimes a chip is just a chip, and sometimes a gelato is just a gelato.
4:19. Dogmantics 8:13. A Paradigm Shift within a paradigm shift 11:59. When a chip is just a chip 16:10. Boxes and Boundaries 16:58. Pandora's Box 20:50. What kind of boxes should you use? 20:24. Fuzzy Boundaries 26:36. What this has meant to me 28:44. This week's Actionable Coaching Advice 32:15. Coming up next week
I want to talk today about being flexible with Keto, but I thought I would be jumping the gun because I haven’t done an episode yet on counting carbohydrates, and that is so important before you can begin to be flexible with them! So, this episode is all about counting carbs. I talk a little bit about how you can be flexible later in the episode.
Before we even start, I want to make sure you understand what a carbohydrate is. After getting that, I will talk about three ways to count carbs. I am sure you have heard of Total and Net, but I introduce you to a THIRD way to count carbs: My own Granny Keto Hybrid System that my clients have been wildly successful with. My YouTube link is included below so that you can see for yourself, after listening to the podcast.
3:54. What is a carbohydrate? 6:04. Think of the system as a lock and key 7:40. Choosing how to count your carbohydrates 8:29. The net carb myth 10:18. Which is right for you: Total Carbs or Net Carbs? 12:07. Being flexible about the carbs helps sustain a Keto lifestyle 13:28. Hybrid Counting 14:38. Yogurt 16:30. Bacon 17:31. Salami and Ham 18:24. Legal definition of zero carbs 19:08. Sugar alcohols 20:53. How to make this all work for your eating plan 23:05. This week's actionable coaching advice 25:25. Next week's episode: The Lying Scale that Lies
I am taking that directly from one of my favorite people, Jimmy Moore. I think it is perfect! I always say, “Keto is a shape-shifting diet.” When you get done listening to this episode go to the transcript to check out a photo I will have there. I don’t have the individual photos dated, but I do recall that this was several months into my Keto journey and my weight loss had been stalled. The pictures were taken about two months apart with very little to show for it on the scale.
(I AM SORRY - IT TURNS OUT THAT I CANNOT ADD PICTURES TO THESE SHOWNOTES. CLICK ON THIS BLOG TO SEE IT.)
But before I get into the liar who lies, I will talk about NSVs and other "phenomena" such as the fabled WHOOSH, water weight, and developing patience.
4:40. What is a NSV? It stands for Non-Scale Victories 6:11. How could I go down in size but not in weight? 9:00. The Whoosh Effect and Water Weight 11:40. Your body's priority is restoring itself to health 13:19. Be patient 20:13. This weeks' ACTIONABLE COACHING ADVICE 22:37. Episode 60 coming up next week.
Episode #60: Keto and Low Carb Baked Goods and Treats
First piece of advice: NEVER RUN BACK TO WHAT BROKE YOU.
In this episode I explore "Concept Cravings". If you are eating a lot of these food substitutions you only learn how to substitute, not how to sit with your urges and cravings or to explore foods that might be more filling and go a long way to have you feel better and improve your health. I talk about the dreaded binge but then when keto and low carb sweets and baked goods might be a good idea. Your actionable coaching advice this week will show you how there is no deprivation in eating this way, you just have to make decisions based on how foods make you feel - physically and emotionally.
3:25. On to today's episode 4:50. Use keto baked goods with caution 7:49. The dreaded binge 10:50. When keto baked goods and sweets ARE a good idea 14:04. Feeling your best 15:20. The learning curve 16:15. Other slippery slope foods 17:40. This week's ACTIONABLE COACHING ADVICE 19:43. Next week's episode
In this episode. you will see the many reasons a low carb diet has scientifically been shown to work. You will also see a few myths that you may come upon in your travels. Your coaching advice this week is to build awareness during three days of eating. It is easier than you think to switch to a low carb lifestyle. This awareness is the first step.
3:25. Why do low carb diets work? 5:00. Insulin levels are lowered 7:06. Water weight is released 8:01. Higher protein is consumed 8:57. There is a metabolic advantage to Low Carb 10:08. Less variation and lower "food reward" results in lower consumption 12:22. Three common myths about low carb eating 17:41. This week's ACTIONABLE COACHING ADVICE 19:57. Next week's episode
You’re Listening to the Keto and Low Carb Success podcast, Episode # 62, Foods for Low Carb Eating.
There is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and decide how to use your carbohydrate allowance. You are not denying yourself any foods, but you are making decisions based on what foods and what quantities make you feel best. But, there are some foods you should be aware of that you might want to limit. This episode goes into detail with some of them.
1. Bread and grains 2. Legumes. (And Phytic Acid and Lectins) 3. Fruit and Fruit Juices 4. Starchy vegetables 5. Yogurt, milk and other dairy products 6. Honey or sugar in any form 7. Gluten-free products and Frankenfoods
This week’s Actionable Coaching Advice Using the Keto and Low Carb Planner (FREE RESOURCE, below) to find your own compatible foods.
Next Episode Coming up: Shopping and Cooking for Low Carb
You’re Listening to the Keto and Low Carb Success, Episode #64, Finding Your Balance with Kaizen.
When I was a professional dance teacher I learned about about making small changes for huge results. This has carried over well to the teaching and coaching that I do now.
Use Kaisen to help achieve manageable goals
Learn about Goal laddering
We making the mistake of thinking a goal is the endpoint and don't see it as a step in the overal process. We also make the mistake of not having patience.
The cost of making these mistakes is that we think less of ourselves rather than look at the situation from another angle and we give up too easily.
Calling out a new way of doing things
1.If you are afraid of giving up something, don’t! 2.Focus on the one habit, not on the big picture. 3.Don’t see yourself on diet. See yourself adjusting your nutrition.
Your Actionable Coaching Advice this week is to see how you can ladder your steps in a way that actually makes your goals get you to a final destination. SEE TRANSCRIPT.
Episode #:63 Grocery Shopping and Cooking for Low Carb
You’re Listening to the Keto and Low Carb Success podcast, Episode # 63, Grocery Shopping and Cooking for Low Carb.
As I said last week, and I hope you took heed, there is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and decide how to use your carbohydrate allowance. You are not denying yourself any foods, but you are making decisions based on what foods and what quantities make you feel best.
For this episode I am going to pull from Episode #14, Cooking for the Family, which aired September 1st, 2022, and Episode #15, Grocery Shopping, which aired September 8th, 2022.
Review of Foods to Limit There is no need to eat so separately from your family. What mistakes are we making and why? What are the costs of making these mistakes? Calling out a new way forplanning your meals Ideas for family meals All about grocery shopping This week's Actionable Coaching Advice Next week's episode: Fnding your balance with Kaizen
First and foremost, this episode starts with a tribute to my sister, who made all my work as Granny Keto possible. I owe her that, as well as a thank you for being a wonderful sister.
This episode goes on to explain that is not your relationship with food that determines if you can stick to a diet program, lose weight or accomplish any of your non-food goals. It is your relationship with yourself that determines any and all success that you have. Even if you don’t see it or don’t believe it now, you are capable of success. You are smart. You are worthwhile.
I explain how an eating program is constructed like a jigsaw puzzle, and what you need to do is shuffle the pieces around and see how they fit. You can't dump the pieces on a table and pound them until they are flattened. You have to take your time and examine each piece. You might even find a piece from another puzzle that was thrown in the box by mistake!
You are not broken, my friend... you just haven't put the pieces together.
Episode #66: My Personal Journey with Intuitive Eating
In this week's episode I begin my own personal journey with Intuitive Eating. I reminisce about how I tried Intuitive Eating in the past but was missing most of the important concepts. I took "don't call foods good or bad" or "eat what you want" or "ditch the diet mentality" totally out of concept and only heard "eat all the things". Now all these years later I understand about concepts like honoring hunger and fullness and gentle nutrition, which will make this journey a successful one, albeit bumpy, I'm sure.
Join me for this journey, as I explore what it takes - and what it means - to eat intuitively.
Please make sure to download the booklet on the hunger scale (resource link below). Once you are on my mailing list you will get a valuable lesson with sides and video that I created for a presentation by other health professionals.
It is my gift to you in hopes that you will join me on this journey.
Episode #67: Knowing Isn't Doing - the Best Lesson So Far!
In this episode I explore the work that we need to do before we even get started with Intuitive Eating and that is to learn that knowing isn't doing. Resch and Tribole, authors of Intuitive Eating, say that, "Learning how to become an Intuitive Eater is a lot like learning how to write with your nondominant hand – it takes practice. Intellectual knowledge is not enough.” Boy are they right! The exercise they give in the workbook underscores the fact that Intuitive Eating is a journey and a process - it's not a one and done diet.
Tune in to see my own experience with this! Another dance lesson turned into a plate lesson!
The first exercise I did this week was to look at what I typically do and what I say to myself when I am struggling with eating. I wrote that I tend to get deeply involved with whatever new diet or eating style I am trying out. I buy all the books, look up all the recipes, buy all the paraphernalia like the journals and card decks. I’m on its website constantly and join all the Facebook groups. I plan, I track, I cook, I shop, I do it all. Then of course, that rebel in me shows itself or I find that it just doesn’t fit my lifestyle. I start bargaining and hedging and trying to make it fit. I always tended to see that it was my fault that it didn’t work but in my old age, I am seeing that some of these diets and plans might have meant well, but had a piece of the puzzle missing.
In this week's episode hear about this exercise and others, based in self-compassion and forgiveness. There is nothing to be gained from hating yourself and your decisions about what you eat. Once you let go of dieting mentality and the long lists of food you can or cannot eat, there is no sense of straying and therefore no sense of shame and guilt. I teach you and my clients about letting go of negative self-talk, so the first section of this lesson, entitled “Self-Compassion Exercises” was something I enjoyed working on.
Listen to this episode to see how you can get started on letting go of the diet mentality and work with this week's Actionable Coaching Advice to see how your own dieting history plays out with letting go of diet mentality.
This episode starts with the exercise of taking an inventory of how dieting has interfered with my life. If I wasn’t already convinced of the need to let go of dieting, the further exercises - the different costs of dieting and exploring how has dieting affected my mind and mood - cemented that thought. Part 2 of these workbook exercises, comparing “Fantasy Thoughts” with my history brought about interesting introspection and reflection. The answer to one of the questions just took my breath away - make sure to listen to find out which one.
The episode goes on to explore the tools of dieting and the hidden forms of dieting - all very interesting. Personally, I have a belief system revolving around both of these and I didn't even realize how strong and deep-rooted this belief system is - no wonder I am having a heck of a time letting go!
I am going to share with you, right in the show notes, what this week's actionable coaching advice is, because it is that important: This week write down a few of the dieting tools that you can’t let go of. Is it measuring your food? Is it being strict with a “no” list? Is it ordering only diet foods when you go to a restaurant? Is it preemptive eating so you won’t eat so much in a social situation? I am sure you can come up with many of your own. Pick one or two and work on letting them go this week.
Make sure you tune in next week to continue our Intuitive Eating journey.
Episode #: 70. Hunger Games – A Dive Into Awareness and Self-Care
A very interesting case is made for the fact that when the rules in your head conflict with the direct experience of your body, trust in your body is eroded, and confusion about whether or not you are hungry arises. When you ignore hunger signals or try to trick them by eating air foods such as rice cakes or drinking water, you numb yourself to them and often eat for reasons other than true biological hunger. This is a lot of where binges come from. The way Tribole and Resch put it is that when you don’t eat and ignore hunger signals, or don’t eat enough by dieting or fasting, the result is akin to holding your breath under water until you are desperate for air. Instead of just breathing normally and quietly, you are gasping loudly for air, and you can’t seem to get enough for your body to quiet down.
In my course and book, and many of my blogs and podcast episodes, I teach about learning your biological hunger cues and also how head hunger and heart hunger can fool you into thinking you are biologically hungry.
The concept of self-nourishment is so important in helping you to identify your hunger and in using your hunger scale. There are times when NOT listening to your body for hunger cues might be your best course of action. This might seem like it goes against the protocol of listening to your body, but in situations where your hunger cues are off-line, it is really a type of self-care in the form of nourishment.
It might be when you are not feeling well but still need nourishment, or when you are in a very stressful situation and still need nourishment. It might be in more benign situations like at parties, holiday meals or when eating out. I also talk about, what I call, "pre-emptive" eating when you know you will not have time for a meal but if you entirely skip eating when you have the chance you will be in a world of trouble at the other end. I also address food pushers and how nothing is ever really an all-or-nothing situation.
Your actionable coaching advice this week guides you to do non-judgmental reflections on why you may overeat or eat when you are not hungry.
Making peace with food is a critical component of Intuitive Eating. Except for medical reasons and self-imposed ethical and religious reasons, it means that no food is off limits. That scares a lot of us because we often experience a loss of control when we eat foods that we have been depriving ourselves. From years of dieting, we have fallen into “Last Supper” eating, “Forbidden Fruit” eating, and “I blew it” eating.
This episode goes into all these behaviors which so often side track us from our intentions. I also share with you my own reflections about fears I have that are holding me back from finding my own peace. I was reminded that these are fears and not necessarily truths. It was also helpful to remember that this was only an exercise in awareness and not in passing judgment.
For this week's actionable coaching advice, I guide you through a food habituation exercise that is sure to help you get used to eating foods that you have
Forbidden Fruit Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142814/
Let’s start with what I teach till the cows come home, and that is, food is not to be seen in moralistic terms such sinful, bad, dangerous or wicked. It’s just food ya’ll. And you are not bad for eating past full or eating a food as you see as bad.
By working on the principle of ""Challenge the Food Police" I could finally understand how my perception of the external food police might sometimes be nothing more than my own thoughts being a projection where I THINK people are thinking things. Of course, the external food police can also be very real – as in the case of my aunt telling me to lose weight or my husband would look elsewhere, or someone remarking at a party that Granny Keto shouldn’t be eating cake.
This episode will go along way toward learning to challenge the food police in your own head, and how to handle the food police on the outside!
I think for a lot of us, it’s not the hunger end of the scale that stymies us, it’s the fullness end. There are so many reasons why this happens, especially if you are eating in response to external cues, and you might be saying to yourself:
· It’s time to eat
· I always clean my plate.
· I don’t want to hurt anyone’s feelings.
· I always snack or graze.
· I eat for the distraction because I’m angry, bored, lonely or upset.
· I eat because the food looks so good.
· I eat because the food smells and tastes so good.
· I eat because it’s a special occasion.
· I eat because it’s a gift.
· I eat because I don’t want to waste food.
· I never eat because I am actually hungry.
Can you think of more? Do any of them have to do with hunger? How will you know you are full if you are not eating because you are hungry?
This episode will help you unravel finding your fullness cues.
This episode will take some of the mystery out of feeling your fullness and why the feeling fullness increases after you have eaten. But before I get to that, I explore concepts such as feelings about food waste, your habit of finishing food, and how to get out of this habit using various methods, including "2 bites left behind," "the speed-bump method," and learning to notice THE SIGH.
In the discussion about the physical mechanics of why you feel so full 20 minutes after you have eating, I give you ways to slow yourself down so that your brain catches up with your stomach.
Returning to the workbook, Resch and Tribole give you seven factors that influence fullness, discussing things such as air foods and food that have staying power.
This weeks actionable coaching advice is taken directly from the workbook and is called, "The Last-Bite Threshold Experiment."
In this episode learn that it's not just lists of food, calories or macros. Feeling full and content with what you eat has a lot to do with the satisfaction factor in what you are eating.
To sum it up: “The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence – the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide if you’ve had enough.”
Learn what you can do to increase the satisfaction factor of your food!
We all have triggers, habits and emotional connections with food. When we are "hungry" but not really physically hungry we know it as head hunger, heart hunger or, which covers both, emotional hunger.
In this episode I talk about disassembling triggers and habits and give you examples of my own efforts that I have shared with you in past episodes. I have found that they speak to many of you so share them again here.
It is important to understand Triggers, Habits and Emotional Connections so that you can work on disassembling them all. It starts with understanding what they are.
I promised you my PEEPS story, and here it is. Indulge me if you have already heard it because it sets the stage to explain the difference between urges and cravings.
Let me start by introducing myself. "Hello, I am Miriam Hatoum, and I am probably the most food suggestible person you will ever meet." So here's my story. Was it a food craving or an urge?
This episode is a deep dive into cravings, urges, and triggers and what to do about them whether they are physical or emotional. It also explores what to do about them, hhow to pull them apart, circumvent them, or just learn to sit with them and put in a pause.
You will always have cravings, urges, and triggers. What you can change is your reaction to them!
It’s important to learn what food does in your body
There are two types of hunger. True physical hunger is one of them. The other hunger is driven by what is in your head. There are definitely mechanics that trigger this head hunger. These could be habits or feelings such as anxiety, loneliness and anger. I have covered head and heart hunger just recently in Episode 77.
In this episode I will be covering the mechanics of physical hunger and what food has to do with the hormones that make you hungry.
This week pay attention – even just one day – to what you are eating. My goal is to help you ultimately not need to do tracking. No need to track quantities but just take a moment to jot down what you eat in a day and then pay attention to what is going on in your body. You can mark down time and quantity if you want, but a skeleton list will be just as good. I want you to think about these questions – better yet, write your answers:
§ Do you want more immediately?
§ Do you start thinking about that food or other food soon after eating even though you are not hungry?
§ Are you sleepy after eating?
§ All of a sudden do you have cravings to eat a certain food?
§ Do you have an urge to eat – anything – just to eat?
§ Are you hungry for your next meal sooner than you normally would be?
This episode will enlighten you if you answered YES to any of these questions.
Episode #: 81. Honor Your Health with Gentle Nutrition
Intuitive Eating states that you must “make food choices that honor your health and tastebuds while making you feel well. Remember you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters.”
“Taste is important, but health is still honored, without guilt.” Remember, we have worked a bit in this podcast to understand that there is no food that should labeled “good” or “bad”. Certain foods will get us to our goals or move us further away from them. Your goal can be weight loss, and that is perfectly fine. But, in this episode I want to talk about when your goal is to feel well and feel your best. If you did the homework in the episode prior to this one, Food Facts, you might already be discovering, tuning in to, and choosing the foods and quantities that make you feel your best.
This episode continues with the concepts of authentic health and food wisdom. This week's actionable coaching advice is to have you explore what motivates your food choices.
Episode #: 82. Principle 9, Exercise: Feel the Difference.
What we have to watch out for is not to make exercise part of the dieting mentality. It will become drudgery and just another thing on the list that we have to do because we have to do it. What would be ideal is to look at it as movement that – although it might wear us out – actually invigorates us and gives us energy. Finding the right movement might take a lot of stops and starts. Or, maybe in a case such as mine, a lot of trial and error – including not being able to go back to what I used to enjoy.
It is also important not to discount any activity. There is something called Non-exercise activity thermogenesis (NEAT). This is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, even typing, gardening and, believe it or not, fidgeting. NEAT even includes spontaneous muscle contraction and maintaining proper posture.
This episode on "Exercise: Feel the Difference" will explore all this and more, to hopefully open the doors to you, if you have not been making movement part of your life.
Episode #: 79. Managing Emotions and Feelings Without Food
Whatever eating style or plan you choose, and no matter what work you do with the other principles of Intuitive Eating, Principle 7 is perhaps the most important one that is going to make it or break it for you.
How often are you on plan all day or even all week, and then at night, you are tired and feeling overwhelmed from the day’s or week’s events? How often are you on plan all day or again, even all week, and you have an out-of-the blue disappointment or let-down? How often do you deal with your exhaustion, boredom, disappointment, or anger with food? Does the food soothe you or entertain you? Do you think – erroneously – that eating something will perk you up and give you energy?
It is hard to keep all your balls in the air.
This episode will help you juggle them or decide which ones to drop.
“Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectations with body size.”
This episode has more to do with accepting your blueprint, while wanting to improve on what you have to work with, than accepting a health condition (weight or otherwise) that you don't have to live with.
No good can come from hate. Let me say that again, “No Good Can Come From Hate.” I know the reason you are seeking out help or have the desire to lose weight is because you want to change your body but come to it from a different angle. If you have a “I-hate-my-body” mindset you will not want to do good things for yourself. You put off treating yourself better such as getting pretty clothing that fits NOW, eating foods that you enjoy, spending money on things that will help you sleep better and move better. If you take weight loss out of the picture, and decide to do nice things for yourself, you will be respecting not only your physical health but your mental health.
This episode is a great way to change your outlook for the new year.
The Whole30 diet is a strict 30-day elimination diet that many people turn to for weight loss, sleep issues, or help with digestive concerns. It is considered a reset program to get certain problem foods out of your system. The program encourages you to cut out alcohol, sugar, grains, legumes, dairy, and additives from your diet for 30 days. Food reintroduction is very deliberate and measured, and even if you are going to go back to eating all the things, it still would be wise to follow the specific reintroduction path so that you do not go all haywire on day 31.
This episode will walk you through what Whole 30 is, a day of MY eating Whole 30, and also explores the mistakes we make with it and why. The overall assignment for your coaching this week is just to stop and think about what you are eating. Eat real food. It doesn’t have to be only out of the ground or grass fed or organic. It can even come from a package, can or jar. Just please heighten your awareness this week, and perhaps be open to more natural ways of eating.
Paleo can be the next step after Whole30, but you can go straight into it, as I did. Paleo is known as the “hunter-gatherer” diet but don’t worry – you don’t have to hunt and gather except, maybe, for the best food prices in town! It is named for Paleolithic which relates to the early phase of the Stone Age. Honestly, I think it is partly conjecture about how and what paleolithic people ate, but we are sure it was not potato chips, eclairs, and French fries. The point is to eat foods as close to their natural state as possible. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits or eliminates other foods that became common when farming emerged about 10,000 years ago including dairy products, legumes and grains.
In this episode I talk about my own experience with Paleo and I also introduce you to Primal, Paleo's cousin. The episode goes on to discuss the reasons and costs of the mistakes we often make when trying out a new eating style that is so different from what we are used to with the Standard American Diet. Your homework is to start reading labels and to pay very close attention to what you are choosing to put in your grocery cart.
Episode #86: Slow Down and Feel Your Best It really DOES take approximately 20 minutes for your gut to send the message to your brain that it is full enough - not full to the point of the feeling of bursting. I started to respect the practice of slowing down and paying attention to my food, and this went a long way to make me aware of my fullness cues.
In this episode you will learn all the ways to slow down your eating so that your brain and stomach catch up to being on the same page, making it much easier to find your fullness cue.
If you learn to pay attention through slowing down, you will have less disconnect with your eating, which in turn, will help you pay attention to your satisfaction level. When a meal or food “hits the spot” you tend to be satisfied with a lesser quantity of food, or, at the very least, it will keep you from overeating other foods either at the meal or between meals. This satisfaction factor is not to be underestimated or ignored and contributes greatly to feeling your best.
In my book, Language of the Dance – Belly Dance with Amira Jamal, I have a worksheet entitled STOP THAT NEGATIVE SELF-TALK. It was one of the most important lessons in my classes and it is probably one of the most important things you need to learn to have a successful journey with whatever you are doing.
This episode will walk you through how to talk to yourself and how to make affirmations believable using the technique of laddering. Your affirmations will work only to the extent that the idea is within the realm of possibility and believability. All this is addressed so that you don't land up with empty mantras that really will mean nothing to you. That's where most positive self-talk and positive affirmation instructions miss the mark in helping you. We will turn that around right now with this episode!
In this episode you will learn all about carbohydrates: What they are, what kinds there are, what do they do in - and to - your body, how they add up in a day, and how to count them. Learn about what carbs have to do with hunger, fatigue and stubborn belly fat.
Even if you are eating extremely low carb, as in Keto, you will not be at zero - as you learn that even cheese, nuts, and some protein have carbs. Believe me, they are everywhere, but they are not to be vilified, just understood.
You will get a look into insulin resistance and your hunger hormones, leptin and ghrelin.
Your actionable coaching advice is to build awareness - not judgment - as you track just one day's food intake so that. you can see where your carbohydrates are coming from in a day. Easy-peasy. Just an exercise in awareness to get you thinking about what changes you might want to make to the way you are eating.
Episode #89 Grains and Legumes Decoded – Friend or Foe
There is emerging evidence that the Standard American Diet, which is low in fiber and high in sugar and unhealthy fats, may initiate this process. In any case, staying away from an overabundance of grains and processed foods will help heal and maintain a healthy gut.
This episode examines many studies in the area of grain consumption and chronic inflammation in our bodies, and examines both sides of the story about whether or not grains and legumes are good for us.
Gluten intolerance is examined, as well as the concept called "Grainflammation" that plays a part in all of this. Lectins, Phytic Acid, and Leaky Gut are all explained and explored.
I talk about how just cutting down these foods because of their carbohydrate load will help you get out of diet prison and help you to get some footing with intuitive eating where the amount glucose produced by these foods does not constantly bathe your system to trigger cravings and urges to eat.
Links to all the studies mentioned in this episode are in the transcript accompanying this episode.
This episode covers how to successfully set goals suggesting either the SMACKDOWN way or the SMART way. Learn about what Forbes magazine says is the successful way to work on your goals, and also the difference between operational goals, performance goals, and outcome goals. Discover what you can do to make your walking goal achievable - and it might just start with a pair of socks!
Miriam shares her own 2024 goal, starting with entering the 2024 UNSTOPPABLE CHALLENGE. Be sure to watch the videos below to see what has inspired her, and also visit the DDPY website (link also below) to see if this might be a path you want to explore for yourself.
In this episode I explore my new course, "8 Strategies to Lose Weight Without Losing Your Mind.
These strategies are: Strategy 1: Find your ideal eating plan and learn what compatibility means for you. Strategy 2: Let Go of Perfection and Learn to Make Your Next-Best Decisions. Embrace Imperfection and Banish Shame Strategy 3: Home Base and Course Correction – Never Start Over Again Strategy 4: Goal-Setting Strategy: Realistic Pathways to Your Dreams Strategy 5: The Hunger Scale: Your Key to Intuitive and Sustainable Eating Strategy 6: Transforming Reactions to Cravings and Triggers Strategy 7: Keeping a Successful Food Journal Strategy 8: Change Your Mindset, Change Your Life
I also give you a bonus strategy: Transform Dance Lessons into Plate Lessons: Enjoy your Eating Plan * Living an eating plan absolutely should not mean the drudgery of weighing, measuring, and tracking every morsel that goes into your mouth. *With over 30 years of experience as a belly dancer and teacher, I have learned how to use the metaphor of dancing to bring success to your eating plan.
As always there is also ACTIONABLE COACHING ADVICE for the week.
Episode #92, Understanding the Impact of the Foods We Eat
In this episode explore the most important elements of understanding the impacts of the foods we eat. Miriam introduces her new course with the following modules: 1. Carb Clarity: Revealing Hidden Carbohydrates 2. Cracking the Code: Conquering Stubborn Belly Fat 3. But I LOVE Sugar: Demystifying Sugar and Baked Goods Dependency 4. Grains and Legumes Decoded for Balanced Nutrition 5.Family-Friendly Cooking and Eating Out without Grains and Legumes
Your actionable coaching advice this week will move you out of the judgment zone into the awareness zone by helping you see how you can minimize the impact of the carbohydrates you are eating and enjoying. No need to cut anything out! Just learn to minimize the impact.
Sometimes our weight loss efforts are thwarted by popular diet myths. We get hung up on trying to follow all the diet rules and we lose sight of the fact that some don’t make any sense or are not supported by the latest science. We are not machines. Each person has their own metabolism, likes and dislikes, cultural backgrounds, habits and lifestyles. Do you need to count calories? Do you need to track? Do you need to eat at certain times? Listen to this episode and find answers that will help you clear some of the diet-rule clutter that you have been experiencing.
First start by asking, "What is my dieting history?"
Then start to unravel some common diet myths and find a better way.
And remember, diet success is not the same for everyone
Episode 94: Let's Work On that Mindset This episode explores your relationship with yourself, which sets the stage for your relationship with food and eating. I give you my personal story of when I didn't even approach The Land of Good Enough and teach you about the parable of Buddha's Second Arrow which tells us that pain is inevitable, suffering is optional. I explore what mistakes we dieters are making and, more importantly, why we make these mistakes. I give you advice on how to talk to yourself as well as helpful coaching advice that will set you well on your way to changing your self-talk into a positive road to get you to where you want to go.
Most diets are not designed with you in mind. So if diets don't work, what does?
This episode gives a brief look at three sustainable wellness practices: Impact of the foods we eat, movement and mindset. There is also a look into the causes of yo-yo dieting, and a couple of tips that can you get started on your wellness journey right away.
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #97: Getting Back on the Wagon.
This week’s episode is recovering from setbacks by making your next best decision. We often say that we fell off the wagon. We usually mean not to just get back on the wagon but get to the end destination without having both feet off the ground and into the wagon. This episode is about getting situated in that wagon so that you are guaranteed to continue your journey.
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #98: Easy Changes for Lasting Transformation
Continuing on from last week, with making your next-best decision to get back to business, today's episode is about Behavioral Protocols for when you are at parties, out to dinner, on vacation, or even in your own home.
Start by making advanced decisions, using your if-then tool, and remembering to use mindfulness practices to ground you if you are overwhelmed and anxious. Get some insight on food pushers, food waste, and being a member of the clean-plate club.
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #99, The Scale is a Lying Liar that Lies.
Your weight fluctuates daily or even hourly or minute to minute, and because of this, weight can be a weak benchmark for progress. Often, the weight will come off if you work towards and experience non-scale victories (NSVs). Often these victories indicate behaviors, beliefs, habits, and attitude changes that are serving you well, and are just as valuable as weight loss. Furthermore, if you stick to the behaviors, beliefs, habits, and attitude changes that are bringing about these victories, the weight loss will follow. You just have to be patient.
This episode explores NSVs, plateaus, and how your body can shift and go down to a smaller size while your weight remains the same.
Your scale does not measure: Beauty, Talent, Purpose, Life Force, Possibility, Strength, Love, or Grace. Your self-worth is not the number on the scale. You are not that number. Remember that the next time you step on your scale.
You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #100, Gentle Improvements with Kaizen.
This is The Nourish and Nurture Podcast's ONE HUNDREDTH episode and so Miriam wanted to share one of the most important concepts in finding success with your eating plan.
Kaizen is a Japanese term meaning "change for the better" or "continuous improvement." Think of using the philosophy of Kaisen as moving yourself along with gentle changes. No absolutes, no all-or-nothing, no failures, no floundering. Just gentle, small steps.
Miriam shows you how this can be applied to meal planning and other decisions you make throughout the day about the foods you choose to eat. She talks about the mistake we make by not taking full advantage of bringing the practice of Kaisen into our lives and the costs of making them.
Améliorez votre compréhension de Nourish and Nurture: A Weight Watcher's Journey avec My Podcast Data
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