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Miriam Hatoum

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Nourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyUse Your WHY Power and Not Your WILL PowerSend us a textYou’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 g...2025-07-3112 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyBoxes and Boundaries: When a Chip Is Just a ChipSend us a textYou’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 settin...2025-07-1718 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyMore Summer StrategiesSend us a textYou’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 th...2025-07-0318 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySelf-Talk, Affirmations, and LadderingSend us a textYou’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.Mir...2025-06-1919 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyDisassemble Your Triggers and HabitsSend us a textYou’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 al...2025-05-0818 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhen to Journal: Five Ways to Plan Your Food JournalSend us a textYou’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 awar...2025-04-2419 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKey Ingredients For Your Food JournalSend us a textYou’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 ou...2025-04-1012 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyCourse Correcting: Fail Small Not BigSend us a textYou’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...2025-04-0314 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat Is Your Home Base?Send us a textYou’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 impo...2025-03-2012 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyGentle Improvements with KaisenSend us a textYou’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...2025-03-1314 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyEasy Changes for Lasting TransformationSend us a textYou’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #98: Easy Changes for Lasting TransformationContinuing 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 f...2025-02-2714 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySweet Potatoes for BreakfastSend us a textWelcome 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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com...2025-02-1317 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThe Impact of the Foods We EatSend us a textEpisode #92, Understanding the Impact of the Foods We EatIn 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 Fat3. But I LOVE Sugar: Demystifying Sugar and Baked Goods Dependency4. Grains and Legumes Decoded for Balanced Nutrition5.Family-Friendly Cooking and Eating Out without Grains and LegumesYour actionable coaching advice this week will...2024-03-0719 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySetting Goals that WorkSend us a textEpisode #90: Setting Goals That WorkThis 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...2024-02-2223 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySlow Down and Feel Your Best!Send us a textEpisode #86: Slow Down and Feel Your BestIt 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 u...2024-01-2527 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyPaleo and PrimalSend us a textEpisode 85: Paleo and PrimalPaleo 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...2024-01-1823 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhole 30Send us a textEpisode 84: Whole 30The 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...2024-01-1129 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyRespect Your BodySend us a textEpisode #: 83.  Principle 8, Respect Your Body.“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...2024-01-0422 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyExercise: Feel the DifferenceSend us a textEpisode #: 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...2023-12-2832 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyPrinciple 10: Gentle NutritionSend us a textEpisode #: 81.  Honor Your Health with Gentle NutritionIntuitive 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 podcas...2023-12-2129 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyFood FactsSend us a textEpisode #: 80.  Food FactsIt’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 hunge...2023-12-1426 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyManaging Emotions and Feelings Without FoodSend us a textEpisode #: 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 we...2023-12-1232 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyUrges and CravingsSend us a textEpisode #78 - Cravings and UrgesI 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...2023-11-3020 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyHead and Heart HungerSend us a textEpisode 77 - Head and Heart HungerWe 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 u...2023-11-2324 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySatisfactionSend us a textEpisode 76: Discover the Satisfaction FactorIn 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 e...2023-11-1626 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyFeeling Your Fullness - Part 2Send us a textEpisode 75 - Feeling Your Fullness - Part 2This 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 m...2023-11-0929 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyDiscover Your FullnessSend us a textEpisode #74: Discover Your FullnessI 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, bore...2023-11-0127 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThe Food PoliceSend us a textEpisode 73 - The Food PoliceWhat you eat is not a moral issueLet’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 perce...2023-10-2623 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyMaking Peace with FoodSend us a textEpisode 72: Making Peace with FoodMaking 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...2023-10-1929 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyEat Already!Send us a textEpisode 71 - Eat Already!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...2023-10-1229 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyHunger GamesSend us a textEpisode #: 70.    Hunger Games – A Dive Into Awareness and Self-CareA 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 wh...2023-10-0524 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyLet Go of Diet FantasySend us a textEpisode #: 69.    Letting Go of the Diet FantasyThis 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 aw...2023-09-2824 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyReject Diet MentalitySend us a textEpisode #: 68.    Reject the Diet MentalityThe 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...2023-09-2119 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKnowing Isn't DoingSend us a textEpisode #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...2023-09-1419 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyMy Personal Journey with Intuitive EatingSend us a textEpisode #66: My Personal Journey with Intuitive EatingIn 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...2023-09-0723 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyYour Mindset Matters!Send us a textEpisode #65 - Your Mindset MattersFirst 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...2023-08-3130 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyFinding Balance with KaisanSend us a textEpisode #: 64.    Finding Your Balance with KaizenYou’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 ladderingWe making the mistake of thinking a goal i...2023-08-2425 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyCooking and Shopping for Low CarbSend us a textEpisode #: 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 yours...2023-08-1723 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyFoods for Low Carb EatingSend us a textEpisode #:62 Foods for Low Carb Eating 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...2023-08-1027 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhy Do Low Carb Diets Work?Send us a textEpisode #61: Why Do Low Carb Diets Work?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 lowered7:06.     Water weight is releas...2023-08-0320 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKeto and Low Carb Baked Goods and TreatsSend us a textEpisode #60: Keto and Low Carb Baked Goods and TreatsFirst 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...2023-07-2719 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThe Scale is a Lying Liar Who LiesSend us a textEpisode #59: The Scale is a Lying Liar Who LiesI 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 mo...2023-07-2023 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyCounting Carbs!Send us a textEpisode #58: Counting Carbs!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 wi...2023-07-1325 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhen a Chip is Just a ChipSend us a textEpisode #57: When a Chip is Just a Chip: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...2023-07-0332 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat Does Food Freedom Mean?Send us a textEpisode #56 : Food FreedomIn 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 you...2023-06-2922 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKeto and Low Carb Success CourseSend us a textEpisode #55 - Keto and Low Carb Success CourseI 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 Success7:52.      Module 3: Carbohydrates - Not the enemy but not a best friend9:26.      Module 4: Sugar and Baked Goods10:27.   Module 5: Grains and Legumes11:54.   M...2023-06-2224 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyGentle NutritionSend us a textEpisode #54: Gentle NutritionWhen 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...2023-06-1524 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyHunger Scale RevisitedSend us a textEpisode #53: The Hunger Scale RevisitedIn 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...2023-06-0823 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyParties, Vacations and Travel!Send us a textEpisode # 52: Parties, Vacations and TravelI 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...2023-06-0126 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyCarbohydrates, Insulin and Stubborn Belly FatSend us a textEpisode 51: Carbohydrates, Insulin and Belly FatCalories 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...2023-05-2523 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyHabits and SystemsSend us a textEpisode 50: Habits and SystemsA 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...2023-05-1827 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyProtocols and Good-Better-BestSend us a textEpisode  #49: Protocols and Good-Better-BestDon'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 n...2023-05-1125 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyHome Base and Course CorrectingSend us a textEpisode #48 Home-Base Eating and Course CorrectionIn 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...2023-05-0424 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyGranny Keto Transitions ProgramSend us a textEpisode 47: Granny Keto Transitions ProgramI 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 w...2023-04-2719 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyMy JourneySend us a textEpisode #46: My JourneyAs 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.2023-04-2019 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyBuzzwords DeBuzzed! Part 2Send us a textEpisode # 45: Buzzwords Debuzzed - Part 2!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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamh...2023-04-1319 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyBuzzwords DeBuzzed! Part 1Send us a textEpisode #44: Buzzwords Debuzzed - Part 1!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 le...2023-04-0623 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThinking Outside the BoxSend us a textEpisode 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 Box5:37.       Let's Talk Beyond...2023-03-2931 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's Journey10 MORE Myths about Keto and Low Carb...BUSTED!Send us a textEpiside 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 ke...2023-03-2326 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's Journey10 Myths about Keto and Low Carb...BUSTED!Send us a textEpisode #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...2023-03-1532 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat About Fruit and Starchy Vegetables?Send us a textEpisode 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 s...2023-03-0935 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat's the Story with Protein?Send us a textEpisode #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 nutrient3:47     You may have heard of Gluconeoge...2023-03-0228 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyStop Yo-Yo DietingSend us a textEpisode 38: Stop Yo-Yo DietingThere 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...2023-02-2335 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyInflammation and GrainsSend us a textEpisode 37: Inflammation and GrainsThe 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 Story4:36.      What is Inflammation?5:19.      Acute Inflammation6:06.      Chronic Inflammation7:03.      Inflammation and grains connection8:45       What are grains?9:25.      Whole grains vs. refined grains (and phytochemicals)13:00.    What are...2023-02-1627 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat is Low Carb?Send us a textEpisode 36: What is Low Carb?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...2023-02-0925 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat is Keto?Send us a textEpisode 35 - What is Keto?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 Stor...2023-02-0232 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyAll About Fats!Send us a textEpisode 34 - All About FatsUnderstand 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! FREE 35-page Keto and Low Carb Pl...2023-01-2532 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKeeping a Food JournalSend us a textEpisode 33: Keeping a Food JournalThis 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...2023-01-1230 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyGoals, Systems and IdentitySend us a textEpisode 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 h...2023-01-0529 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyParadigm Shift and Year in ReviewSend us a textEpisode 31: Your Paradigm Shift and The Season in ReviewThis 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...2022-12-2922 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyIntuitive EatingSend us a textEpisode 30: Intuitive EatingThis 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 wi...2022-12-2223 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyMindfulness: Another Important Key to Escape Diet PrisonSend us a textEpisode 29: Mindfulness: Another Important Key to Escape Diet PrisonThis 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...2022-12-1524 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyAnswering some questions & queriesSend us a textEpisode 28: Answering some questions and queriesThis week I am going to go over the questions I get about all eating 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 Story3:05.         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...2022-12-0841 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyAll About SugarSend us a textEpisode 27:  All About SugarThis 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 bec...2022-12-0129 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyInflammation and GrainsSend us a textEpisode 26: Inflammation and GrainsThis 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, cake...2022-11-2427 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyTips for Eating During the HolidaysSend us a textEpisode 25: Eating when you Aren't Hungry, Parties and ProtocolThis 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 so...2022-11-1733 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThree Important Concepts for SuccessSend us a textEpisode 24: Three Important Concepts for SuccessThis episode 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...2022-11-1023 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySelf Talk and AffirmationsSend us a textEpisode 23:  Self-Talk and AffirmationsThis 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 t...2022-11-0329 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyForgive Yourself And Move OnSend us a textEpisode 22: Forgiving Ourselves and Moving On      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 journ...2022-10-2721 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThe Mediterranean DietSend us a textEpisode 21: The Mediterranean DietInterest 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 m...2022-10-2024 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyTriggers, Habits and Emotional EatingSend us a textEpisode 20: Triggers, Habits and Emotional Eating    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 t...2022-10-1325 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyUrges and CravingsSend us a textEpisode 19 - Urges and CravingsDon'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 ACT...2022-10-0623 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKaisen - The Practice of Gentle ImprovementsSend us a textEpisode 18: Kaisen - The Practice of Gentle ImprovementsThe 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...2022-09-2920 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyPlant-Based DietsSend us a textEpisode 17: Plant-Based DietsOne 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. Th...2022-09-2231 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyKISS - Keep It Simple SweetheartSend us a textEpisode #16:  KISS - Keep It Simple SweetheartStop 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 lik...2022-09-1524 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyGrocery ShoppingSend us a textEpisode #15: Grocery ShoppingIn 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 Story3:11.       Grocery Sh...2022-09-0824 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyCooking for the FamilySend us a textEpisode 14: Cooking for the FamilyIn 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...2022-09-0122 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhole 30, Paleo and PrimalSend us a textEpisode 13: Whole30, Paleo and PrimalThis 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...2022-08-2530 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyDancing with Your Chosen Food PlanSend us a textEpisode 12:  Dancing With Your Chosen Food PlanIn 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 Story4:00.          Dance-to-Plate Lessons (lesson 1)7:31.          Lesson 2: Your mindset and paying attention9:07.          Lesson 3:  Notice how food makes you feel...2022-08-1830 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat is Low Carb?Send us a textEpisode 11: What is Low Carb?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...2022-08-1125 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyWhat is Keto?Send us a textEpisode 10: What is Keto?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 "...2022-08-0432 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyOn the Road and All Those Summertime PartiesSend us a textEpisode 9: On the Road and All Those Summertime PartiesWe 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 Week1:56.      Personal Story4:03.      Summertime doesn't have to be three months of all yo...2022-07-2824 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyProtocol Meal Planning Helps You Do What You Say You Will DoSend us a textEpisode 8: Protocol Meal Planning Helps You Do What You Say You Will DoWalk 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...2022-07-2135 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyAnother Key to Freedom: The Good-Better-Best MethodSend us a textEpisode 7: Another Key to Freedom: The Good-Better-Best MethodThe 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...2022-07-1420 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyThe Key to Diet Freedom: Using Your Hunger ScaleSend us a textEpisode 6: The Key to Diet Freedom: Using Your Hunger ScaleIn 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...2022-07-1019 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneySetting GoalsSend us a textEpisode 5: Setting GoalsIn 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, M...2022-07-0918 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyUsing WHYpower not WILLpowerSend us a textEpisode 4: Using WHYpower not WILLpowerExplore 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...2022-07-0824 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyIt's the food!Send us a textEpisode 3: It's the food!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 st...2022-07-0723 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyYour Mindset: You are not broken!Send us a textEpisode 2: Your Mindset: You are not broken!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 he...2022-07-0624 minNourish and Nurture: A Weight Watcher\'s JourneyNourish and Nurture: A Weight Watcher's JourneyUnraveling Ten Top Diet MythsSend us a textEpisode 1:  Unraveling Ten Top Diet MythsSometimes 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 epi...2022-06-2926 min