When to Journal: Five Ways to Plan Your Food Journal

Send 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 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!Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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.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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send us a textYou’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!Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send us a textYou’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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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 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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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 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-2019013115855Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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 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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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 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!Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

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 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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses

Send 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 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.Be sure to sign up for the Nourish and Nurture Newsletter at miriamhatoum.com/resources to receive 9 spectacular freebies instantly to your inbox.Get all my free guidesTake a look at three great new courses