Nourish and Nurture

Send a text Episode #: 63 Grocery Shopping and Cooking for Low Carb   You’re Listening to the Keto and Low Carb Success podcast, Episode # 63, Grocery Shopping and Cooking for Low Carb. As I said last week, and I hope you took heed, there is nothing that you cannot have while eating a low carb diet, and there is never an issue of deprivation. You are in the driver’s seat as you plan your meals and...

Send a text Episode #: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...

Send a text Episode #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 st...

Send a text Episode #60: Keto and Low Carb Baked Goods and Treats First piece of advice: NEVER RUN BACK TO WHAT BROKE YOU. In this episode I explore "Concept Cravings". If you are eating a lot of these food substitutions you only learn how to substitute, not how to sit with your urges and cravings or to explore foods that might be more filling and go a long way to have you feel better an...

Send a text Episode #59: The Scale is a Lying Liar Who Lies I am taking that directly from one of my favorite people, Jimmy Moore. I think it is perfect! I always say, “Keto is a shape-shifting diet.” When you get done listening to this episode go to the transcript to check out a photo I will have there. I don’t have the individual photos dated, but I do recall that this was several months into my...

Send a text Episode #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...

Send a text Episode #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 so...

Send a text Episode #56 : Food Freedom In this episode, I explore what Food Freedom means for us, as people caught up in the multi-billion dollar diet industry, with – at best – it’s rules and requirements, and with – at worst – it’s tendency to drive people into disordered eating and towards other emotional issues. I give you tips for finding food freedom with any eating plan you are following  a...

Send a text Episode #55 - Keto and Low Carb Success Course I am so excited to share with you that my new course, Keto and Low Carb Success is opening up this coming Monday on June 26th. In this episode find  the path to changing your (diet) life forever! Become educated, become motivated, become inspired! 4:29.      Module 1: What are Keto and Low Carb? 5:51.      Module 2: Preparing for Success 7...

Send a text Episode #54: Gentle Nutrition When you learn and practice Gentle Nutrition, you will be eating what is good and healthy for your body, while also satisfying your need to eat things that you enjoy.   The more you eat this way, the more you will be eating along the lines of the spirit of your eating plan, rather than the rules of a diet. You will be getting the nutrition that your body n...

Send a text Episode #53: The Hunger Scale Revisited In this episode I revisit the hunger scale (which I originally presented in Episode 6) because by using it, you can relax a bit during the summer without the discomfort of eating too much. You will be able to put aside ANY eating plan you have chosen (unless, of course it is medically motivated). For me, when I first began my work in earnest with...

Send a text Episode # 52: 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?  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...

Send a text Episode 51: Carbohydrates, Insulin and Belly Fat Calories are not the full answer to weight loss, and sit-ups are not the full answer to a flat belly. What we eat that drives insulin is the route to shaking things up and getting rid of fat. Learn about the belly fat and insulin connection. You are not broken, my friend. Because of the Standard American Diet (SAD), you have been raised...

Send a text Episode 50: Habits and Systems A habit is a repeatable action and they make up the building blocks of your system. They are something you do without thinking about it. A system, is a series of actions you take. A system keeps the behaviors going. They are the processes you put in place to help you achieve your goals. James Clear, author of Atomic Habits, says “… a well-designed system...

Send a text Episode  #49: Protocols and Good-Better-Best Don't aim for perfect. Not only will it never happen, but your pursuit of it will drive you to all sorts of dark places. In this episode I give you the keys to the Land of Good Enough which open the door to The Land of Doing More and Feeling Better . You are an intelligent human being and you certainly know how to make your next-best de...

Send a text Episode #48 Home-Base Eating and Course Correction In this week's episode you will learn all about what it means to have home-base eating to return to when you have ventured into all sorts of scenarios, from weddings, parties and eating out, to running around with the grandkids. Learn to course correct using Gretchen Rubin's 4-quadrant method - a great tool that works on anyt...

Send a text Episode 47: Granny Keto Transitions Program I created Granny Keto Transitions Program, a five-step program, because when working with clients on Keto, I came across the need to find a way to honor my commitment to provide “nutritional coaching that meets you where you are and guides you to where you want to go.” Some clients wanted to do Keto right away and some wanted to go slowly. So...

Send a text Episode #46: My Journey As some of you already know, I’m a wife, mother, and grandmother of two – and also a lifelong dieter. For years I was scolded by doctors who never believed I was following their diet advice – a horrible cycle that started when I was just 13 years old!   This Episode follows my journey from all the diets I have been on, through several crises that put me on the r...

Send a text Episode # 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 Pa...

Send a text Episode #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...

Send a text Episode 43: Thinking Outside the Box: Creative ideas for breakfast and lunch. No toast, muffins, bagels or donuts for breakfast? Calm down lads and lassies. It is possible to make breakfasts without toast, bagels, donuts and muffins. There are non-grain substitutions for all of these, but I urge you to step away from the baked goods for now, until you shake off their shackles. In this...

Send a text Episide 42: Keto and Low Carb Myths (11-20) Busted? Here are 10 more myths/questions that I have been asked over the years as a coach. I hope these answer any questions you might have had in your journey. Please email me directly if you would like to see anything added to this list. 5:05    Myth #11. I will have to get all the Keto cookbooks and print all the recipes to learn a new way...

Send a text Episode #41: 10 Myths about Keto and Low Carb... BUSTED!!! There is so much misconception about what you need to do, buy and eat for Keto and Low Carb, I thought it would be a good time to depart from some of the sciency and emotional things and just get into a list of myths and questions. This is a two-part series because if I did all of them in one fell swoop the episode would have r...

Send a text Episode 40: What about Fruits and Starchy Vegetables? In this episode learn about fruits and starchy vegetable. Berries and the less sweet fruits are allowed on Keto and there is more latitude with Low Carb, but it is important to know some issues with fruit especially if you have been diagnosed with  NAFLD - Non-Alcoholic Fatty Liver Disease. Enjoy starchy vegetables - also in moderat...

Send a text Episode #39:  What's the story with protein? There is so much swirling around about how much protein to eat - whether you are following Keto or Low Carb. In this episode I will  give you some ideas on calculating protein need, but mostly I let you know that you are not a computer and to just EAT, with some advice about how much and what! 1:35     What's the story with protein...