Nourish and Nurture: A Weight Watcher's Journey
"Nourish and Nurture: A Weight Watcher’s Journey" is about helping people redefine what it means to be healthy, confident, and strong, embracing a joyful and livable approach to wellness. You’re in the right place if you want that transformation! I’ll be diving into relevant topics, sharing personal stories, fresh ideas, and practical strategies from my own journey. My hope is that these conversations will resonate with you, inspire you, and guide you along your own path to a healthier, happier you, providing insights that encourage and support you along the way.
Episodes
You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 104, Key Ingredients for Your Food Journal.
In this week's episode, Miriam gives you key ingredients to gain the best awareness and insight into your eating:
- What are you feeling? Monitor your mood.
- Who ate with you?
- Were you hungry before eating?
- Did you stop at enough?
- How did you feel w...
You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #: 102, Course Correcting: Fail Small Not Big.
In Miriam's dieting efforts throughout the years, she tended to be a slasher. What she means is that sometimes we tend to awfulize things, paint ourselves into corners, and when we see we have one flat tire, might go out and slash the other three. Sometimes with dieting it never ...
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode 101: What is Your Home Base?
Our lives are busy and sometimes hectic. It is important to understand home-base eating.
In this episode, Miriam talks about home-base eating, but not just about what you eat at home. She also talks about having habits established for when things are not crazy, but especially for when they are crazy.
It i...
You’re Listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #100, Gentle Improvements with Kaizen.
This is The Nourish and Nurture Podcast's ONE HUNDREDTH episode and so Miriam wanted to share one of the most important concepts in finding success with your eating plan.
Kaizen is a Japanese term meaning "change for the better" or "continuous improvement." Think of us...
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #99, The Scale is a Lying Liar that Lies.
Your weight fluctuates daily or even hourly or minute to minute, and because of this, weight can be a weak benchmark for progress. Often, the weight will come off if you work towards and experience non-scale victories (NSVs). Often these victories indicate behaviors, beliefs, habits, and at...
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #98: Easy Changes for Lasting Transformation
Continuing on from last week, with making your next-best decision to get back to business, today's episode is about Behavioral Protocols for when you are at parties, out to dinner, on vacation, or even in your own home.
Start by making advanced decisions, using your if-then tool, and...
You’re listening to The Nourish and Nurture Podcast: A Weight Watcher’s Journey, Episode #97: Getting Back on the Wagon.
This week’s episode is recovering from setbacks by making your next best decision. We often say that we fell off the wagon. We usually mean not to just get back on the wagon but get to the end destination without having both feet off the ground and into the wagon. This episode is about getting situat...
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) sugar-free maple syrup
Join Miri...
Episode 95: Dieting vs. Sustainable Wellness
Most diets are not designed with you in mind. So if diets don't work, what does?
This episode gives a brief look at three sustainable wellness practices: Impact of the foods we eat, movement and mindset. There is also a look into the causes of yo-yo dieting, and a couple of tips that can you get started on your wellness journey right away.
Episode 94: Let's Work On that Mindset
This episode explores your relationship with yourself, which sets the stage for your relationship with food and eating. I give you my personal story of when I didn't even approach The Land of Good Enough and teach you about the parable of Buddha's Second Arrow which tells us that pain is inevitable, suffering is optional. I explore what mistakes we dieters are...
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 you need to count calorie...
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
4. Grai...
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: Hom...
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 might just start with a pair...
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 consumption and chronic inflammati...
Episode #88: Carb Clarity
In this episode you will learn all about carbohydrates: What they are, what kinds there are, what do they do in - and to - your body, how they add up in a day, and how to count them. Learn about what carbs have to do with hunger, fatigue and stubborn belly fat.
Even if you are eating extremely low carb, as in Keto, you will not be at zero - as you learn that even cheese, nu...
Episode 87: Positive Self-Talk and Affirmations
In my book, Language of the Dance – Belly Dance with Amira Jamal, I have a worksheet entitled STOP THAT NEGATIVE SELF-TALK. It was one of the most important lessons in my classes and it is probably one of the most important things you need to learn to have a successful journey with whatever you are doing.
This episode will walk you through how to talk ...
Episode #86: Slow Down and Feel Your Best
It 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 ...
Episode 85: Paleo and Primal
Paleo 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...
Episode 84: Whole 30
The 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 meas...
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