Nourish and Nurture

Send a text 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...

Send a text 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 y...

Send a text 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 cou...

Send a text 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...

Send a text 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...

Send a text 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....

Send a text 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 gr...

Send a text 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 hat...

Send a text 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 overea...

Send a text 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...

Send a text 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 sto...

Send a text 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 thre...

Send a text 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 espe...

Send a text 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 "continu...

Send a text 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...

Send a text 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 deci...

Send a text 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. Th...

Send a text 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 mashed 1/4 cup cottage cheese 1 TBS crushed pineapple in its own juice 1 TBS chopped walnuts 1 TBS (optional)...

Send a text 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 aw...

Send a text 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...

Send a text Episode #93: Common Diet Myths Sometimes our weight loss efforts are thwarted by popular diet myths. We get hung up on trying to follow all the diet rules and we lose sight of the fact that some don’t make any sense or are not supported by the latest science. We are not machines. Each person has their own metabolism, likes and dislikes, cultural backgrounds, habits and lifestyles. Do y...

Send a text Episode #92, Understanding the Impact of the Foods We Eat In this episode explore the most important elements of understanding the impacts of the foods we eat. Miriam introduces her new course with the following modules: 1. Carb Clarity: Revealing Hidden Carbohydrates 2. Cracking the Code: Conquering Stubborn Belly Fat 3. But I LOVE Sugar: Demystifying Sugar and Baked Goods Dependency...

Send a text Episode #91  Lose Weight Without Losing Your Mind In this episode I explore my new course, "8 Strategies to Lose Weight Without Losing Your Mind. These strategies are: Strategy 1 : Find your ideal eating plan and learn what compatibility means for you. Strategy 2 : Let Go of Perfection and Learn to Make Your Next-Best Decisions. Embrace Imperfection and Banish Shame Strategy 3:  ...

Send a text Episode #90: Setting Goals That Work This episode covers how to successfully set goals suggesting either the SMACKDOWN way or the SMART way. Learn about what Forbes magazine says is the successful way to work on your goals, and also the difference between operational goals, performance goals, and outcome goals. Discover what you can do to make your walking goal achievable - and it migh...

Send a text Episode #89 Grains and Legumes Decoded – Friend or Foe There is emerging evidence that the Standard American Diet, which is low in fiber and high in sugar and unhealthy fats, may initiate this process. In any case, staying away from an overabundance of grains and processed foods will help heal and maintain a healthy gut. This episode examines many studies in the area of grain consumpti...