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You’re Listening to the Nourish and Nurture Podcast - A Weight Watcher's Journey, Episode #115, The Power of "I AM" and Setting Your Goals.
Goals without action are only wishes. To move your whys and goals out of wish territory, let's explore how to set goals that actually work. Learn the difference between outcome goals, behavioral goals, and identity goals - it is important to have all three to develop a synergistic goal-setting style that works best for you.
Learn to make a SMART goal: Specific, Measurable, Achievable, Relevant, and Timebound. But, most importantly, learn why your identity - your "I AM" statement is the fuel that runs it all.
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You’re Listening to the Nourish and Nurture Podcast - A Weight Watcher's Journey, Episode #114, Slow Down and Feel Your Best.
We always hear that it takes 20 minutes to feel full after you have eaten. What are the mechanics of this 20-minute message? Miriam explains these scientific mechanics, but the point of this episode is HOW do you slow down? What mindfulness practices can you do? What are some successful and actionable tips you can use?
What are ways you can tune in to feel your best? And don't forget to listen all the way to the end so that you can get some actionable coaching advice to make it all come together for you.
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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #111: Use Your WHY Power and Not Your WILL Power.
WHYs need to be fluid and ever-changing. There is nothing wrong – at all – with a WHY to lose 20 pounds or look good in a bathing suit. Both valid and both motivating, but we need to look beyond the scale and beyond the clothing size to stay the course in our journeys.
Miriam takes you through the process of finding your WHY, and explains the difference between goals and whys.
In this episode she goes through some of the mistakes when choosing a why, how they can be avoided, and gives suggestions about how to put your WHY in the forefront of your day.
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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #110: Boxes and Boundaries: When a Chip is Just a Chip.
What might drive you to eat food that would supersede the importance of the results of all the hard work you have done to reach the point where you are at the moment you put that food into your mouth? Sometimes it is not sinister at all and something you might have planned for and have looked forward to.
In this episode, Miriam explores setting up boundaries and what might happen if those boundaries are set in a deep and dark Pandora's box, as opposed to a mesh box where the light can shine through.
She talks about fuzzy boundaries and what you can do to get back on the road and not run yourself into a ditch.
Maybe this summer you are not looking for weight loss at all, and really just want to maintain where you are. Get some ideas to help you with that as you enjoy your summer and maybe let a little loose with your plans.
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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #109: More Summer Strategies.
Miriam reminds you of the summer strategies from Episode 107: Protocol Meal Planning, the Good-Better-Best Method, working through Urges, Triggers, and Cravings, Watching what foods we eat, and Kaisen - small steps for big wins, and establishing a safe Home Base and learning to Course Correct.
This week Miriam explains the Hunger Scale, KISSING and DANCING, Goals, Habits, and Systems, Mindfulness, and another word on how Positive Self-Talk and Affirmations can give you the support you need to see your program through the summer.
We can do it! And, if you work toward mastering these skills for the summer, your holiday season is likely to be a successful one too!
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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #108: Ladder Those Thoughts.
Self-talk is your inner voice. It is what you are telling yourself all day long as your day unfolds. Affirmations are positive statements that reflect that you are already where you would like to be. You may need some "laddering" even with simple affirmations. Make the affirmations positive and the direction where you would like to head, but make them doable and believable. Learn what laddering is and how to do it.
Miriam calls out the mistakes we make: We make the mistake of not realizing the importance of catching ourselves in that loop of negative self-talk. We make the mistake of not even questioning whether the thoughts are true or not. We make the mistake of not laddering our affirmations so that they are something we can believe. We make the mistake of not talking kindly to ourselves. We know the words. We have them for friends, family and even strangers. Why not ourselves?
In this episode, learn a new and constructive way of talking to yourself and developing believable and helpful affirmations.
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You’re listening to the Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #107: Keep Your Cool During Summertime: Parties, Vacations and Travel.
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?
Here are some great tips to keep your eating on an even keel even while you are traveling, going to parties, vacationing on the road or even out of the country!
Use Protocol Meal Planning and don't forget your If-Then Protocols and Advanced Decisions. Lean into the "Good-Better-Best" Method and work through urges, cravings, and triggers. Be mindful of the types of food you are eating because those can override the best of intentions.
Remember to put Kaisen in your pocket and establish little TINY steps and habits that put you in the right direction. Ground yourself with Home-Base Eating and Course Correction decisions and actions. Eat out and party with the A-B-C-D-E rule!
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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #106, Give Yourself Some Grace.
It is not your relationship with food that determines whether you can stick to a program (any 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.
Forgiving yourself is the very first step on your journey to success and escape out of diet prison. Understand what Thomas Edison said: “I have not failed. I’ve just found 10,000 ways that won’t work.” He also said, “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time,” and “Results! Why man, I have gotten a lot of results. I know several thousand things that won’t work.”
Be as resilient and open-minded as Thomas Edison. Forgive yourself and move on. Try one more time.
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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #105, Triggers and Habits.
We all have triggers and habits. When you want to eat because of triggers and habits, we call it head hunger because it is not rooted in a physical hunger and need to eat.
A trigger could be a food itself. A trigger food is a specific food that sets off a course of overeating where control is lost. Habits can be along something like always having popcorn at the movies or wanting to avoid a dreaded activity, and you have the habit of eating so that it sidetracks you.
You can work so hard to change a response to a trigger or change a habit all together, but once in a while they will pop up to the surface. Don’t beat yourself up over it. It happens. You’re human. The trick is to at least cultivate an awareness about these things and have a strategy to stop it next time.
In this episode get some tips on dismantling these triggers and habits. Miriam shows you how she tackled some of hers.
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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 103, When to Journal: Five Ways to Plan Your Food Journal.
In this episode Miriam gives you five ways to keep a food journal, each with its own advantages and disadvantages. Even if you have resistance to journaling (as Miriam used to) you might change your mind when you hear that research shows that people who keep food records lose twice as much as people who don't. (Study below)
Miriam talks about how awareness, honesty, reality, and commitment (and how to attain these) will bring you success with your food plan.
Study on keeping a food journal:
https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855
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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 104, Key Ingredients for Your Food Journal.
In this week's episode, Miriam gives you key ingredients to gain the best awareness and insight into your eating:
- What are you feeling? Monitor your mood.
- Who ate with you?
- Were you hungry before eating?
- Did you stop at enough?
- How did you feel when you were finished, both emotionally and physically?
- For finding out food sensitivities, how did a certain food affect you?
- Did you use mindful eating tools? What were they?
Bring the most success to your efforts by going beyond items and quantities.
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You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 102, Course Correcting: Fail Small Not Big.
In Miriam's dieting efforts throughout the years, she tended to be a slasher. What she means is that sometimes we tend to awfulize things, paint ourselves into corners, and when we see we have one flat tire, might go out and slash the other three. Sometimes with dieting it never occurs to us to just fix the one tire.
There is always tomorrow, or Monday, or a new month. A flat tire? Might as well slash the other three and wait for the tire sale that you heard is coming up. That way you can get all new tires. Start that road trip over again. Not the best approach!
In this episode learn how you can FAIL SMALL NOT BIG. It all makes sense!
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You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode 101: What is Your Home Base?
Our lives are busy and sometimes hectic. It is important to understand home-base eating.
In this episode, Miriam talks about home-base eating, but not just about what you eat at home. She also talks about having habits established for when things are not crazy, but especially for when they are crazy.
It is so easy to let things slip and slide so it's important to really think about what it means to have home-base eating.
When you have too many slips and slides, you are led you to those "well Monday is around the corner" thoughts. Why do you need to wait until Monday or a new month?
If you have a strong home base, you can get on track with your very next meal, no matter what has happened while you were out of the house (or in it!) - intentional or otherwise.
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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.
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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.
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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.
Miriam leaves you with a reminder that
IT’S ONLY FOOD.YOU ARE MORE IMPORTANT THAN A PLATE OF FOOD.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.
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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.
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Welcome to The Nourish and Nurture Podcast: A Weight Watcher's Journey, Episode 96.
Learn about Miriam's first step in coming out of her comfort zone with what she is choosing to eat.
Sweet Potato Breakfast:
One small (or half large) sweet potato, peeled and slightly mashed1/4 cup cottage cheese1 TBS crushed pineapple in its own juice1 TBS chopped walnuts1 TBS (optional) sugar-free maple syrupJoin Miriam on her WW journey.
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Episode 95: Dieting vs. Sustainable Wellness
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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.
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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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.
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